Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

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.

More about our guest: Michael J. Breus, Ph.D., is a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He is one of only 168 psychologists in the world to have passed the Sleep Medical Speciality board without going to Medical School.

Dr. Michael Breus was recently named the Top Sleep Specialist in California by Reader’s Digest, and one of the 10 most influential people in sleep. Dr. Breus is on the clinical advisory board of The Dr. Oz Show and on the show (40 times).

Dr. Breus is the author of The Power of When, bio-hacking guide book proving that there is a perfect time to do everything, based on your genetic biological chronotype. Dr. Breus gives the reader the exact perfect time to have sex, run a mile, eat a cheeseburger, ask your boss for a raise and much more.

His second book The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep, discusses the science and relationship between quality sleep and metabolism. His first book, GOOD NIGHT: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health is a do-it-yourself guide to better sleep.

Dr. Breus has supplied his expertise with both consulting and as a sleep educator to many brands and companies, he lectures all over the world and is a regularly featured contributor to many publications. He has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Friends, The Doctors, Joy Behar, The CBS Early Show, The Today Show, and Kelly and Michael.

From his site:

“We have a lot more to learn about how sleep influences fat metabolism, but there’s an emerging picture that suggests our bodies are less likely to expend fat as energy, and more likely to store it, when we don’t get enough rest on a consistent basis.

Shortchanging sleep during a busy work week appears to be enough to have a meaningful impact on our fat-burning capabilities. Maintaining a consistent routine of sleep, with regular bedtimes and wake-times, can prime your metabolism to function at its best.”

In This Episode You’ll Discover:

Meet Dr. Michael Breus [0:37]

• About Dr. Michael Breus
• The Tao of dogs and what we can learn from it
• How Dr. Breus became interested in sleep
• Changing your sleep can change your life
• Why working with a sleep expert who has seen their research in a clinical setting is ideal

How sleep impacts every area of your life and health (6:14)

• Why sleep is #1 on the 4 Pillars of Health
• How stress can affect your sleep
• Dr. Breus’ own experience with lack of sleep
• New parents and sleep deprivation
• Dr. Breus’ experiences with sleep being a new parent
• Some of the issues new parents experience

4 ways sleep deprivation affects our hormones(9:56)

• Lack of quality of sleep (not just quantity) can equal sleep deprivation
• The slowdown of your metabolism in relation to lack of sleep: read this in-depth article from Dr. Breus for more on this topic
•  The elevation of cortisol and the resulting increase in appetite
• The increase in ghrelin (your hunger hormone) and decrease in leptin (your fullness hormone)
• Why heightened cortisol makes you crave comfort foods

Strategies for new parents and couples (13:13)

• The “on call” method for parents of young children
• Dr. Breus on Ben Greenfield’s podcast
• Time zone method
• How to sleep for a leaner, longer, healthier life guide

Whole Sleep by Whole Betty from Betty Rocker [14:51]

This podcast is brought to you by Whole Sleep! 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!

CLICK HERE to learn more about Whole Sleep!

Introducing the chronotypes and reviewing sleep cycles [16:14]

• What is a chronotype?
• Expanding the sleep types beyond “early birds” and “night owls” with genetics
• 23 and Me genetic testing
• The cycles of hormones for different chronotypes
• How our melatonin fluctuate in a 24 hour period
• Read the Power of When for much more detail about the chronotypes and fluctuation of your hormones
• The 4 animal archetypes and how they correlate to the circadian rhythms
• How taking advantage of your chronotype can improve your experience in sleep, sex, work, and more

The side effects of sleep deprivation [22:22]

• “Everything you do, you do better with a good night’s sleep.”
• How sleep deprivation multiplies cancer cells
• How sleep deprivation impacts your emotional state
• The relationship between sleep and spiritual connection
• How sleep deprivation affects recovery from exercise
• The negative impact of the “no days off” mentality

How to create a healthy sleep environment [27:21]

• The question of pets in your bed
• The need to establish a routine that works for you
• How to apply your 5 senses to optimize your sleep environment
• How light impacts your sleep hormones and tips for working with light
• Limiting your exposure to blue light from your devices with blue light blocking glasses
• Recommendations for morning wake up
• How sound impacts sleep differently in women and men
• Helpful sounds that can help you fall asleep
• How using layers of sound frequency can help in louder environments
• The Bose noise cancelling ear buds

Full Body Collagen from Whole Betty by Betty Rocker [37:06]

Today’s podcast is brought to you by Full Body Collagen, made by Whole Betty (that’s me!) It has 30 servings of Hydrolyzed 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.

Shop Full Body Collagen RIGHT HERE!

How shift workers can support their sleep routines [39:39]

• The difference between shift worker’s sleep patterns and day worker’s
• Why shift workers need blackout curtains
• Meal timing for shift workers and how it can impact your metabolic circadian rhythm
• Circadian.com resource for shift workers
• Dr. Breus helful article: Shift Work Sleep Disorder and How To Get a Good Night’s Sleep (Even if you Work Graveyard)

How to use the sense of touch to improve your sleep [42:40]

• Items in your sleep environment to consider
• The value of temperature control and using a Chilipad
• How the Chilipad can be a valuable tool for menopausal women
• The importance of choosing a pillow that supports your sleep position
• Travel hacks for creating the perfect pillow in a hotel
• How sleep temperature can improve recovery and sleep
• My personal sleep ‘system’
• The value of figuring out your own personal best sleep system
• Moisture wicking sheets (the brand mentioned has been discontinued)
• The best material for sheets and the best weight for covers
• Moisture wicking pajamas
• Top questions to ask yourself when looking at your sleep space

How to use your sense of smell and taste to improve your sleep [50:18]

• Specific, scientifically studied scents that help you fall asleep better
• Women-specific recommendations for scenting your space
• How taste and eating impact your sleep
• Tips on what to avoid before bed for better sleep
• The amount of time before bed you need per alcoholic beverage
• When to stop drinking fluids before bed in general
• When to ideally stop eating before bed
• Why some people wake at 3am and what Dr. Breus recommends
• Beekeeper’s Naturals honey and Guava leaf tea

Connect with Dr. Michael Breus [56:51]

• Dr. Breus’ website
• What’s Your Chronotype Quiz
• Dr. Breus on Instagram
• Dr. Breus on Facebook
• Dr. Breus on Youtube

This Week’s Challenge(s) [57:17]

If you’re someone who struggles to get to bed early enough, YOUR challenge is to use your phone to set some timers to help you get to bed a little earlier than normal.

• The first timer is a “get ready” for bed timer. I want you to set this an hour before your ideal bedtime. I suggest you turn off the TV, put on your PJ’s and brush your teeth. Get in bed with a good book.
• Your second timer is a “go to sleep” timer. You may not need this timer, but it’s recommended. You can leave yourself a nice message when this timer goes off that says “do this to wake up feeling great” or “I love myself so I go to sleep on time.”

This double timer system really helped me, because I needed a reminder to get ready for bed and wind down. If I didn’t do this, I would often just idly keep an eye on the clock as I was staying up later and later thinking I’d go to bed soon. And that “soon” just kept getting pushed back farther and farther.

If you don’t have trouble with getting to bed on time, but you do struggle with restful sleep here are some things I’d like you to check in your sleep environment and do to see if they help:

1. Make sure you’re not eating or exercising close to bedtime. These activities should be wrapped up 2-3 hours before you’re planning to sleep.
2. I recommend an evening meditation. You can use an app for this, or a practice like Ziva Meditation. You can also use a stress reducing supplement like my Serenicalm.
3. To support your body in getting restful sleep, tune into your 5 senses when it comes to creating a good sleep environment.
   1. Is it dark enough in your room? Consider an eye mask if not.
   2. Are you watching TV or using your phone right up until bedtime? Consider taking a break from these devices at least an hour before bed, and the option of wearing blue light blocking glasses in the evening when you’re exposed to artificial light to help your body cycle down and allow melatonin to rise so you can naturally fall asleep and get deeper sleep.
   3. Are there disruptive noises waking you up? Consider a sound machine or loud fan to drown them out.
   4. Is your bedding and pajama material soothing and soft?
   5. Is your bed too hot or too cold? Consider a Chili Pad or cooling/heating pad to adjust the temperature near your skin while you sleep.
   6. Consider bringing soothing smells like lavender into your room by either scenting your pillow or pajamas, or using a diffuser, and leave yourself time for your wind-down rituals like brushing your teeth or taking a shower or bath.
   7. Reading before bed and leaving yourself time to do that is a great bedtime ritual to cultivate as well, and it’s been a huge help to me personally.
   8. If you’re curious about tracking your sleep I highly recommend the Oura ring, as it gives fantastic data about the amount of REM sleep, deep sleep and more – plus tracks your daily steps, daily activities, and contains some great tools to help you have a more balanced day in general. I have been using this tool for 5 years and it’s given me so much insight.

I hope some of these tips are helpful and that you take my sleep challenge!

Get a free copy of my Better Sleep Guide here!

Coming up next:  Coming up in our next episode, I’m talking to 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.

Tricia herself lost fifty pounds by identifying and healing the underlying causes of her emotional eating has spent over thirty years researching the hidden causes of the addictive personality. This is a really great conversation that you won’t want to miss!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 8: The Sleep Doctor is In with Dr. Michael Breus appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m joined by Dr. Vincent Pedre, the Medical Director of Pedre Integrative Health. He’s a Functional Medicine-Certified Practitioner in private practice in New York City, and he believes that the gut is the gateway to excellent wellness.

Together, we’re exploring the amazing topography of the gut microbiome and all the essential functions this amazing system performs for us – as well as how we can support our gut for optimal function. Find out the best foods to eat for good gut health, and how to support your immune system, reduce inflammation, and enjoy a happy, healthy digestive system for years to come.

More about our guest: Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD and Orthomolecular Products, CEO of Happy Gut Life LLC, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004.

He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues.

From his site:

“I believe that the way I treat a patient should be the same way I would want a family member treated by their doctor. I use the same philosophy when screening for specialists.

My number one criteria is: Would I send a loved one to see this specialist? In other words, would I entrust the care of a family member to this specialist?

This is my care philosophy and how I approach medicine. Everything else follows from there.”

In This Episode You’ll Discover:

Meet Dr. Vincent Pedre [0:58]

• Catching up
• Dr. Pedre’s practice in NYC
• How Dr. Pedre named his book, Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain
• The amazing role of the digestive system and the gut microbiome
• How your gut is like a supercomputer
• The importance of the food you eat to your gut health

The biology of a healthy gut [5:35]

• Where your gut begins
• The critical juncture of protein breakdown
• Where fat digestion begins
• How each zone of the digestive process has a different microbiome
• Where most of our nutrients are absorbed
• The size of your small intestine
• The size of your large intestine
• The importance of the gut bacteria to blood sugar regulation, calorie consumption and fat storage
• The importance of stomach acid
• SIBO (small intestinal bacterial overgrowth) and bloating

Befriending our body’s systems for better health [11:53]

• How stress and emotions can impact our gut and digestion
• What to do if you feel your body is betraying you
• Your body is designed to run well when given the right input
• Understanding how you can work with your body
• How the rules of the game change as you age
• The consequences of indulging over time
• A reframe for thinking about how to fuel yourself to support your gut

Home Workout Domination [18:15]

Today’s Podcast is brought to you by Home Workout Domination, my 8-week home workout program that combines strength and sculpting with explosive cardio! Work your way through this popular and effective program and carve out a fitter physique while building confidence, strength and endurance!

CLICK HERE to explore Home Workout Domination!

Bloating and weight gain and what they can signify [19:31]

• Identifying pattern with your poop
• Signs that your gut is happy
• Signs that your gut isn’t happy
• What symptoms leaky gut comes with
• What bloating and burping may signify
• What some mood disorders may signify
• Where 90% of your melatonin is produced
• Where some sugar cravings may be coming from

How overusing antibiotics can impact the health of your gut [25:40]

• Dr. Pedre’s personal experience with being overprescribed antibiotics as a teen
• Increased sensitivity to foods
• The detriment to the immune system
• The potential for an increase in inflammation
• The potential for yeast overgrowth
• The importance of a balanced approach in the prescription of antibiotics
• Dr. Pedre’s focus on the restoration process of gut care

Breaking down gluten and dairy and why this is challenging for some people [30:11]

• What gluten and dairy are broken down into and their effect on the body
• How some people feel after removing dairy and gluten from their diet
• How zonulin impacts gut permeability
• Explaining the gut lining and how leaky gut occurs
• How people develop food sensitivities
• Explaining the difference between Celiac’s disease and gluten sensitivity
• The results of studies done on gluten senstivity
• The three components necessary for an autoimmune disease to begin
• What I’ve noticed in removing gluten and dairy from my eating programs
• The practices of soaking, sprouting and fermenting
• Dr. Pedre’s 28-Day Gut Reboot
• Dr. Pedre’s experimentation with taking gluten out of his diet
• How certain dairy products may not bother you as much as others

How to increase diversity in the gut microbiome [42:18]

• The importance of making as much of our own food as we can
• Results of the Multiomics clinical trial that compared a high fiber diet and a diet high in fermented foods
• The importance of diversity in the gut microbiome
• How fiber is metabolized by the gut and the impact it has on the immune system
• How fermented foods impact inflammatory markers

The Body Fuel System [47:10]

Today’s Podcast 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!

Click here to learn more!

Probiotics, prebiotics and digestive enzymes [48:40]

• Asking the right question: how to bring the body into balance
• Dr. Pedre’s concept of “weeding, seeding and feeding”
• What prebiotics are
• How to approach supplementing with prebiotics, and what to watch out for
• Various ways to approach probiotics
• How probiotics can act on the gut microbiome
• How dogs can improve the diversity of the gut microbiome
• Examples of digestive enzymes and their uses

How resting the digestive system between meals can be beneficial [55:59]

• Why I don’t recommend “intermittent fasting” for women
• The difference between IF as a diet and the rest we take from eating between dinner and breakfast
• How snacking between meals may not allow your digestive system to rest properly
• The importance for fueling for your activities
• Our association with sugar and dessert

Some great foods to incorporate for a happier gut [1:00:00]

• How to approach incorporating fermented foods
• How to approach eating raw vegetables
• The importance of a varied diet
• The importance of omega-3 fatty acids and healthy fat
• The value of decreasing sugar consumption

This Week’s Challenge(s) [1:02:48]

Log your food, bowel movements and symptoms.

Keep a running log for 2 weeks, and become curious about the patterns that emerge.

Dr. Pedre’s Free Guide: Top 10 Tips for a Healthy, Happy Gut

Coming up next: I’m looking forward to sharing our next episode with you, where I’m having a conversation with Dr. Michael Breus, otherwise known as America’s Sleep Doctor. You may already be familiar with his work from seeing him on shows like Dr. Oz, CNN, Oprah, the doctors, or any number of TV programs or heard of his bestselling book, the power of when he’s the go-to sleep expert that the experts turn to. I have lots of questions for him and look forward to sharing this great conversation with you!

How to connect with Dr. Vincent Pedre

• Dr. Pedre’s Website 
• Dr. Pedre’s Blog
• Dr. Vincent Pedre Facebook
• Dr. Vincent Pedre Instagram
• Dr. Vincent Pedre Twitter
• Dr. Vincent Pedre YouTube
• Dr. Vincent Pedre Pinterest
• Dr. Vincent Pedre LinkedIn

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 7: How to Have a Happy, Healthy Gut with Dr. Vincent Pedre appeared first on The Betty Rocker.

While holiday celebrations might look a little bit different this year there are still plenty of ways to gift some cheer, no matter how you’ll be spending the holiday season.

I’ve got some last-minute gift ideas, organized by some of the people you may have on your list – with discount codes on everything I could get them for!

*NOTE: if you are reading this post after December 2020, you may not find all the links active or products available.

You could mix and match some of these options, or put a little gift basket together.

I know some of these may be on YOUR wish list – so feel free to send this to someone who needs a little help from a Secret Santa!

Look below for gift ideas for….

• The Healthy Baker
• The Health + Fitness Junkie
• The One Who Needs More Sleep
• The Chocolate Lover
• The One Who Needs a Spa Day
• The Celebration!

Remember too, that in this season of giving that the greatest gifts of all are your health, and the presence you bring and time you spend with the people you love – whether it’s in person or over a video call – let’s count all of our blessings that have nothing to do with the material things that are simply a bonus to what really matters.

For the Healthy Baker…

A Funny Apron 

Baking can be messy, which is why these aprons are the perfect gift! Here’s a link to the one shown in the picture, and here’s a link to a whole selection of different fun options.

It’s a perfect gift for the “one who loves to bake!”

Grain-Free Foods from Siete

From grain-free tortillas to chips to delectable dairy-free dips, there are so many amazing recipes you can make with the products from Siete Foods.
All of their items are dairy free, soy free, gluten free, paleo, and vegan friendly so no matter what style of eating your healthy baker enjoys, there is something for them!

All Star Cookbook from Paleo Treats

This EPIC real food cookbook is the perfect gift idea for the person on your list who loves healthy cooking. It has 100 recipes from me and some of my rockstar health friends – everyone from JJ Virgin (my bestie) to Mark Sisson, Ben Greenfield, Dr Kellyann Petrucci, Dr Terry Wahls, and so many more!

Cute Dish Towels

With cooking and baking comes cleaning, so why not make it fun with these cute and funny dish towels? Here’s a link to the one in the picture!

There are so many cute options to choose from to add some joy to the healthy baker in your life.

Bee Pollen from Beekeepers Naturals

For a delightful garnish to any sweet treat, try bee pollen! Not only do the sweet and crunchy nuggets look (and taste) great, they’re packed with B-vitamins, minerals and free-forming amino acids. Use BETTYROCKER at checkout for 15% off!

BONUS GIFT: R2D2 Cookie Jar

The happiest droid in the galaxy won’t give up the goods unless you’re part of the Rebel Alliance. Keep all your delicious, healthy baked treats in this sturdy, earthenware cookie jar from William Sonoma and Disney.

For the Health + Fitness Junkie…

Mini Bands

With working out from home being the best option right now in many cases, a great way to add some resistance to your workouts is with these mini exercise bands! They’re portable, you don’t need to clean them, and they’re under $20!

Betty Rocker Programs

This might be a gift you want to tell someone to get for YOU! Just forward them a link to whichever program you want the most, and have them put YOUR email in at checkout so you get added to the system and can enjoy your new program!

Nutribullet

I love my Nutribullet blender! It’s so small and portable and does an amazing job of blending everything.

It’s the perfect gift for the “health nut” who is on the go and needs a quick, easy meal or snack. 

Berry Green Protein 

What better way to put the Nutribullet to use than with Berry Green Protein? Packed with 18 grams of plant based protein, plus 15 superfoods greens and berries, it’s a delicious and nutritious way to fuel your body.

Every health fanatic on your list will love it!

Muscle Rub and Pain Reducing Cream

Workouts can leave you sore, and this excellent pain cream from MindBodyMatrix is an outstanding blend of essential oils and botanical extracts that promote a natural healing environment in the body and reduce inflammation. 

It’s an inexpensive and thoughtful way to show that workout enthusiast you want them to feel their best! Plus you can get 20% off when you use code BettyRocker20

BONUS GIFT: Theragun 

Looking for a bigger gift? For some much needed recovery, the Theragun is an amazing self-care tool. It helps relieve muscle tension, accelerate warm up and recovery time and can enhance performance – all things the fitness lover on your list will appreciate this season. 

For the One Who Needs More Sleep…

Sleep Mask

These days, who doesn’t need help combatting sleepless nights? These sleep masks come in handy for blocking out light and come in numerous colors, are silky smooth and come with an adjustable strap. For an even more economical version try this link.

A good night’s sleep is the greatest gift of all!

Whole Sleep 

During the busy holiday season good, quality sleep can be hard to come by. For the person on your list who could use a little extra sleep this time of year (or any time for that matter), I recommend Whole Sleep, my custom made blend of herbs and organic compounds that support the body’s natural sleep cycle. 

It will help anyone fall asleep – and stay asleep – so they can wake up refreshed and energized, and ready to ROCK the day!

True Dark Blue Blocking Glasses

Overexposure to artificial light after dark could be one of the reasons behind poor sleep. To combat this, signal your body that it’s time for sleep by dimming the lights and using these awesome blue light blocking glasses in the evening. I’ve been using them for years now and have been able to get way better sleep as a result! Get 10% off using code BETTYROCKER.

Sound Machine

Noises and sounds keeping your loved one up at night? Sound machines are a great way to block out noise and help them get some much needed sleep. I’ve been using this simple model for years and love how small and portable it is, with many great options for sound barriers.

Cozy pajama lounge set

Perfect for winding down AND sleeping, this cute pajama lounge set is handmade in the USA, well-priced, and super cozy. Snuggle up and look great at the same time whether you’re enjoying a cup of tea, or getting ready to turn out the lights!

BONUS GIFT: Chilipad

Too hot to sleep? Try the innovative Chilipad. This customizable temperature cooling mattress pad manages the body’s temperature helping you get a better night’s sleep. This innovative company also has a great weighted cooling blanket you can use for great sleep too!

For the Chocolate Lover…

Healthy Desserts from Paleo Treats

These superfood desserts from Paleo Treats can be ordered online, and are the perfect gift for the chocolate lover on your list! 

You can mix and match different flavors or buy a sample pack. I love keeping a stash of these in the freezer to break out as needed!

Four Sigmatic Superfood Chocolate Face Mask 

This face mask is an amazing product from Four Sigmatic and while it goes on your face, it’s made from all natural and organic ingredients so it is actually edible lol – it tastes like brownie batter!

Use my promo code ROCKSTAR at checkout for 15% off any of their products.

Four Sigmatic Hot Cacao

I adore this hot cacao from Four Sigmatic and so will the chocolate lover on your list! It’s not just ANY hot chocolate either, it’s organic dark chocolate boosted with brain-hugging reishi mushrooms to support occasional stress and restful sleep. 

Plus you can use my promo code ROCKSTAR at checkout for 15% off any of their products

A Cute Mug

Every hot cocoa lover needs a cute mug to enjoy in it! I love this one for the holiday season. 

This one is cute as well and can be personalized so there’s never any confusion over whose mugs belong to who.

Superfood Cacao Honey

Not only is this superfood cacao honey delicious, it also is free of refined sugars, nuts and dairy, making it the perfect chocolate spread. I have used this in baking and have also been known to eat it by the spoonful. 

Your chocolate lover will adore this! Be sure to use my discount code BETTYROCKER to get 15% off your purchase.

BONUS GIFT: Indoor S’Mores Fire Pit

Put that chocolate to use with this cute indoor s’mores fire pit. The kit comes with a handmade wood board, a concrete fire pit, skewers and a snuffer to safely put out the flame, just add your favorite chocolate to complete it. I love this for a great date night in or fun activity for the entire family!

For the One Who Needs a Spa Day…

Annmarie Skin Care Face Masks

These masks from Annemarie Skin Care leave your skin feeling silky smooth and clean and during the winter when it’s easy to get dry skin. I love that these products are organic, made with wholesome, clean ingredients, and I couldn’t recommend them more highly!

They are running an amazing promo right now and you can give the gift of flawless skin this winter under $20 when you use my link.

Spa Detox Bath Salts 

A hot bath can help ease your mind—but with a sprinkle of these Detox Bath Salts you can soothe achy joints and tight muscles and get rid of dead skin cells, leaving newer, softer skin.

Made with Dead Sea salt, Himalayan pink salt, Himalayan white salt, European Sea salt, and Epsom Salt, these are excellent for every skin type. And you can choose from a variety of scents to customize them.

Cute Candle

Candles are a must for any self-care routine, but this one is perfect for the person on your list who needs a spa day.
This jar is just as beautiful as it is fragrant and comes in a relaxing jasmine and sea salt scent.

Serenicalm

While a spa day is a great way to relax and unwind, some days may call for something more which is why I created SereniCalm (serenity + calm). It’s a blend of herbs and organic compounds specifically designed to support the body’s healthy response to stress. Plus it comes with a free Stress Less Guide to teach the people on your list ways they can bring more serenity and calm into their everyday life

Essential Oils Set

Essential oils are a versatile addition to any self-care day. They can be applied topically, added to a bath or used in a diffuser to bring a sense of relaxation and calm. 

I love this set because it includes a great variety of relaxing scents including soothing lavender, tea tree and eucalyptus.

BONUS GIFT: Portable Sauna

To really make it a spa day, this portable sauna from Sunlighten is a must! I have one myself and I use it every single day.

There are so many benefits to using a sauna and this one has powerful, deeply penetrating infrared light and heat, that will make you feel amazing! And when you use my link you are guaranteed to get the lowest price possible.

For the Celebration…

Electric Wine Opener

This sophisticated electric corkscrew opens bottles with maximum ease and maximum speed, for those times you need wine ASAP.

It’s perfect for the person on your list who loves a good celebration!

Cute Wine Glasses

And once you open your bottle of wine, you of course need cute glasses to pour it into. This one is funny and captures 2020 in a nutshell!

But there are also a ton of cute and creative options to choose from.

Agate Coasters

And now of course you need a place to put your drink which is what these beautiful coasters are perfect for! 

I have these myself and I have to say they are stunning and such great quality. 

Celebration Napkins 

These rose gold napkins are the festive decor that will be a hit at any celebration!
They also come in a set of 50 so they can be used for multiple celebrations. 

Cinnamon Crisps from Siete Foods

And of course with any celebration you need snacks! I absolutely love these Cinnamon Crisps from Siete.

These Grain Free Mini Cinnamon Crisp Tortilla Chips are made with cassava masa, and sprinkled with a coconut-sugar, cinnamon, and vanilla seasoning and are irresistible!

BONUS GIFT: Dry Farms Wine 

What a great way to send some healthy holiday cheer – with a gift box of 3,6, or 12 bottles of organic, hand-selected wine from Europe! It’s a classy and tasteful gift for the one who’s having a celebration – and with lower alcohol content than typical wine (12.5% or lower), no sugar (they ferment the sugar down to below 0-0.15g per glass), no additives and made with native yeast from the vineyard the grapes grew in this is a gift that will be most welcome. 

You can even get an extra bottle with your order for a penny when you order using my special link.

I hope you (and the people on your list) enjoyed this gift guide! Wishing you a wonderful holiday season filled with love and joy

The post Healthy Holiday Gift Guide 2020 appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

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. Dr. Lyon is a Washington University fellowship trained physician in nutritional science and geriatrics and board certified in family medicine and osteopathic manipulation. She also works closely with the Special Operations military as part of the Task Force Dagger Foundation. Her private practice is located in New York city.

In contrast to traditional Western medicine, which is injury-based or symptom-based treatment, Dr. Lyon leverages evidence-based medicine and emerging cutting-edge science to take a root-cause treatment approach with a goal of a lifetime of vitality and helping you to understand why you are experiencing your symptoms.

In today’s episode 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.

From her site “As a functional medicine physician, Dr. Lyon delves into the deepest sources of a patient’s discomfort, treating the entire individual instead of mere symptoms. She sees patients in New York, but her methods are transforming lives across the globe.

Her specialty in muscle-centric medicine has led her to be featured on “The Doctors”, with published articles in Muscle and Fitness, Women’s Health, Men’s Health, and Harper’s Bazaar. The application of her expertise ranges from brain and thyroid health to lean body mass support and longevity.”

In this episode you’ll discover:

What is Functional Medicine? (3:24)

• The difference between functional medicine and western medicine
• The Institute of Functional Medicine
• The importance of looking for the root cause of symptoms
• Why it’s the physicians responsibility to continue educating themselves

Science Based Medicine (6:46)

• The importance of intellectual integrity
• The importance of scientific research

Muscle Centric Medicine (9:10)

• How Dr. Lyon developed the concept of Muscle Centric Medicine
• Why the real health issue is being under muscled rather than overweight
• How muscle works
• How optimizing your muscle improves your health
• How exercise boosts your immune system
• Nutrient Partitioning
• How muscle directs your body how to store fat and use carbs
• What happens when you train fasted

Why Protein is the Most Important Macronutrient (14:03)

• How protein stimulates muscle growth
• The importance of eating enough protein
• Why you need to replenish your protein stores

The Three Most Crucial Amino Acids for Body Composition (16:30)

• Essential and non- essential Amino Acids
• Why leucine, isoleucine and valine are important for body composition
• The importance of leucine
• What to eat to ensure you’re getting enough of these amino acids
• What to include in your diet if you are a Vegetarian or Vegan
• The Body Fuel System

The Importance of Protein (18:46)

• Betty Rocker’s Chocolate Nice Cream Recipe
• How protein keeps you satisfied
• The protein leverage hypothesis
• How your body knows it’s full
• The protein forward approach in eating

The Importance of Mindset (22:09)

• Dr. Lyons work with SEALS, olympians and high achievers
• The impact of negative self talk
• How negative self talk damages your body

What to Look For in a Doctor (24:42)

• Why trust is the foundation
• The importance of having a good relationship with your doctor
• The importance of being honest with your doctor

The Interplay Between Hormones and Muscle Tissue (27:46)

• How your thyroid impacts your muscle tissue
• The importance of testosterone when it comes to muscle
• What Betty Rocker has been struggling with
• The importance of the 4 Pillars of Health

How to Optimize Your Physique with Nutrition (30:30)

• The carbohydrate threshold
• How many carbohydrates to eat
• How much protein to eat
• How to feel satisfied when eating

How Your Body Composition Impacts Your Health (32:35)

• Why managing body composition helps prevent diseases
• How muscle can help prevent heart disease, hypertension and the effects of ageing
• Why focusing on losing body fat is the wrong approach
• Anabolic resistance and muscle

The Importance of Testosterone (35:10)

• Why testosterone is important for women
• Why low testosterone occurs

How Your Hormones Shift Throughout Your Life (36:00)

• What happens in your body during perimenopause
• Signs and symptoms of perimenopause
• What happens in your body during menopause
• How your hormones impact your metabolism during menopause
• Hormone therapy
• The importance of regular blood work
• High intensity interval training during perimenopause and menopause

How Your Thyroid Impacts Body Composition (40:18)

• How the thyroid impacts your metabolism and energy
• Hashimoto Disease

What to Ask Your Doctor (41:22)

• The importance of working with a doctor who is hormone literate
• What tests to ask for
• The importance of going beyond a basic screening
• The importance of seeing your doctor in person
• Telemedicine as an option

How to Connect with Dr. Lyon (45:00)

• Dr. Lyon’s Website
• Dr. Lyon’s free nutrition guide
• Dr. Lyon’s Instagram:@drgabriellelyon
• Meet her mentor: Dr. Layman

The Importance of Body Composition (48:00)

• The importance of meal distribution for body composition
• Why it’s important to eat a minimum amount of protein at each meal
• The truth about your weight
• Why BMI is an outdated concept

Coming up next week I’m joined by Dr. Jen Esquer, doctor of physical therapy, better known on Instagram as Doc Jen Fit.

She’s an internationally renowned physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. And she’s got some great insights to share with you about supporting your body.

I thought that since we just talked about all the great things our muscle does for us, it would be a great follow up to talk about some of the other ways we can support our entire musculoskeletal system. I look forward to sharing that conversation with you!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 13: Muscle is Key to Longevity with Dr Gabrielle Lyon appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

I’m so excited about today’s episode because I get to answer questions that YOU have sent me. I’ll be covering things such as:

• How to stay consistent when you’re just not feeling motivated.
• Staying fit when you’re a busy parent.
• Dealing with unsupportive people in your life.
• Cellulite.

…and so much more! I hope my thoughts and responses to these questions provide you with insights that support you on your journey. You might want to take notes today, so grab a pen and paper in case you want to write anything down!

Here’s today’s show! Be sure to leave a review on your favorite podcast player.

In this episode you’ll get answers to the following questions:

QUESTION 1: How to be consistent with your goals (and overcome excuses) (1:00)

“I recently joined your Rock Your Life group and purchased the 30 day challenge meal plan… My biggest struggle is sticking with something, following through with my plans and seeing it all the way to the end.

So I guess my question for you is how do I get past my excuses for “allowing” myself to eat something I shouldn’t, or skip my workout and just do what I’ve set out to do?”

–Jenn, 34 from Winnipeg. Manitoba, Canada.

• All or something framework
• Defining your why
• Reducing your stress
• How muscle works

QUESTION 2: How to fit in exercise (that will give you results) from home when you’re super busy (8:10)

“I have just started (working) full time, and I’m finding it so hard to fit in exercise. When I’m home I get mummy guilt.

So my question is how can I fit it in and what type of exercise will give me the best results in my home when I can’t get outside for a run?”

– Zoe W, 30 from South Australia.

• Free MakeFatCry 30-Day Challenge
• Free home workouts on the blog
• Being consistent is key

QUESTION 3: How to Manage Cellulite (10:42)

“Big struggles for me: finding time to get a workout in (I have 2 kiddos under age of 4 and work full time), and I also struggle with cellulite on my legs. Don’t need to lose weight, just want to make the cellulite less noticeable!”

–  Erin, 42, from Pleasant Hill, CA.

• Why we get it
• How to make it less noticeable
• Eating soaked and sprouted grains
• My eating plans
• Fascia Blaster
• Resistance training
• Workout programs

QUESTION 4: How to deal with unsupportive people in our lives (18:20)

“How to be a supporter for exercise, healthy eating and myself when I have an unsupportive spouse?

He has stated he is jealous of how motivated I am on bettering myself but then turns around and thinks I am becoming “too buff” and this or that – and does not support me on what I want, or how I want to live my life?”

–  Catherine 34, from Emmaus, Pennsylvania.

• Unsupportive partners
• Understanding and compassion
• Communication

QUESTION 5: How to shift into a healthy relationship with food and exercise, and start loving your body (25:25)

“My biggest struggle right now is working out for the right reasons. I have an unhealthy relationship with food and my body and I find myself using exercise as a way to counter or punish myself for eating bad or binge on food.

Some days I’m working out excessively and I’m exhausted. I know this isn’t good for my physical or mental health, how do I overcome this toxic cycle, how do I take care of myself and start to love my body?”

–  Jamie, 22 from Minnesota.

• How do we love ourselves?
• Calorie counting
• Your vessel of awesomeness
• Taking personal responsibility

Do YOU have a burning health or fitness question you’d like me to answer? You can submit your questions for upcoming podcasts right here.

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 3: Betty Rocker Answers Your Questions (part 1) appeared first on The Betty Rocker.

Did you know that your skin is your body’s largest organ?

It makes up about 22 square feet and one seventh of our body weight, making it our first layer of defense against the outside world.

Did you know that it also has three different layers, each with their own job?

The epidermis, dermis and hyper-dermis make up these different layers of your skin and act as a protective barrier, helping us fight off germs, regulate our body temperature and enabling us to feel sensations (1).

Our skin does so much for us, and plays a major role in keeping us healthy!

Glowing skin really does come from the inside out. While it’s impacted by our external environment, it is often a reflection of what’s going on INSIDE the body.

If any part of your body isn’t functioning properly, from your gut (too much junk food) to your brain (too much stress), it can show up on your skin as a way to inform you that something isn’t right.

THE GOOD NEWS IS that you can support your skin (and BONUS, your overall health) with the food you eat, exercising consistently and managing your stress levels.

Since so many people ask me the “secret” to my good skin, this is literally my simple 3-ingredient recipe for what I think really has the biggest impact on the health of your skin (hint, it’s NOT a bunch of products).

3 Ingredients For Glowing Skin

1. “Cleanse” your insides with healthy, whole foods:

Our skin is a reflection of our health and as our largest organ it’s vital that we protect it and take care of it. Since what we eat has a direct effect on our skin, eating anti-inflammatory and nutrient rich foods is so important!

I really noticed my skin clearing up a lot when I started paying attention to foods I ate that caused bloating, made me tired or break out.

Gluten and dairy were the first big 2 I started moderating, and then I was able to get some food sensitivity testing* done to see what other foods might be an issue for me.

I’ve noticed that during times when I didn’t have a lot of variety in my diet, I have developed sensitivities to foods like eggs – but when I stopped eating them every day they stopped showing up in blood panels as irritants.

Everyone is unique and will respond to things differently, I’m just sharing some of my personal experiences as examples so you can be on the lookout for common things you eat too.

Our intestines have an inner ecosystem of bacteria, known as the gut microbiome. This system helps us digest food, control our weight, fight infection and it directly impacts the health of our skin (2).

This is why what we are eating is so important when it comes to our overall well-being and appearance. The food we eat literally makes up the new skin cells that our body produces.

So if our gut isn’t functioning right, most likely we will see that on our skin through acne, rashes and breakouts.

There is a lot to be said about the health of your microbiome, and checking in on it regularly is a great idea. You are unique and you may respond to foods differently than me, or your sister or your daughter.

So test yourself periodically to see what sensitivities you may have – your skin will thank you!

Food sensitivity tests range in accessibility and may show you different results. Here are some I’ve used:

Everlywell

Viome

NutrEval*

*you’ll need your doctor to order this for you

FOODS TO FOCUS ON:

In general, to get a brighter glow, minimize breakouts and keep your skin supple and smooth, focus on eating:

1: A variety of whole foods

Whole foods from nature contain all the macro (protein, carbohydrates, fats) and micro (vitamins and minerals) nutrients your body needs to thrive. Specifying which ones are optimal for you is important (food sensitivity testing), and so is eating them with enough variety to get the benefit of the different elements they contain.
Rotate your recipes (try one of my eating guides with recipes), rotate your produce seasonally, and supplement with quality supplements from trusted sources as needed.

2: Emphasize healthy fats(3)

Healthy fats help maintain moisture and elasticity in the skin and may also help to defend against overexposure to UV rays (4). They also help your body absorb fat soluble vitamins in plant foods (A, D, E and K) and carotenoids.

3: Include foods rich in carotenoids (5)

Carotenoids (think fruits and veggies that are bright red, yellow and orange) can actually give dull complexions a boost and result in brighter skin and even potentially increase your skin’s defenses against sunburn by providing a natural SPF (6).

4: Emphasize Vitamin C rich foods (7)

Vitamin C is also important because it plays a key role in forming collagen and also doubles as an antioxidant which can help with anti-aging (8). Research also suggests that vitamin C  plays a role in helping to reduce the risk of skin cancer (9).

5: Incorporate Collagen (10)

Collagen is another food that plays a vital role in the health of our skin by improving the signs of aging and the appearance of cellulite (11).

It is also one of the building blocks that makes up your skin and muscle tissue and creates the connective tissue in your stomach that “seals and heals” the protective lining of your gut (12).

Adding in a quality vitamin C supplement (or focusing on getting more Vitamin-C rich foods in) when using a collagen supplement is a good idea, and will help your body form more collagen (connective tissue) in the body.

Try any of these delicious recipes…

They are packed with all of the nutrients and antioxidants your body needs to keep your skin healthy, elastic, and youthful:

• Chocolate Raspberry Chia Breakfast Parfait
• Avocado Bean Dip
• Pumpkin White Bean Chili
• Dark Chocolate Raisin Cookie Dough Bites

2. SWEAT it out with regular EXERCISE

Working out is another great way to naturally support your skin! Not only does it make you sweat which can help rid your body of toxins (13), it also helps reduce inflammation which can help the key systems in your body- the lymphatic system, and digestive system- function properly (14).

Physical activity in all forms- cardio, yoga and resistance training– allows fluid to move through your lymphatic system, which is a network of vessels that carry a clear fluid called lymph throughout the body.

This fluid carries cellular waste to the bloodstream which then carries it to the kidneys, colon and lungs for elimination. The better this process works, the less we see these substances show up on our skin, creating issues like blemishes.

Speaking of nutrition, exercise also promotes glowing skin by supporting and improving the health of your gut microbiome (15). Like they say- healthy gut, healthy skin.

FOCUS ON HYDRATION – If you’re sweating it out regularly, it’s especially important to pay attention to staying hydrated. Not only does water ensure your digestive and lymphatic system are lubricated and able to do their jobs, your skin won’t be able to maintain elasticity without proper fluid intake.

BONUS: SAUNA USE  – Speaking of sweating it out, I use my infrared sauna. Regular sweat sessions are incredibly beneficial for reducing toxins and wastes through the pores, and the infrared light (nir, mid and far) spectrums in this sauna also penetrates deeply into the cells restoring cell health and improving skin elasticity. You can get more info on sauna use and how to build your own in this post if you’re interested.

It’s a good idea to keep your water bottle with you at all times, and use a water reminder app if you forget to drink water (happens to me all the time).

Ready to sweat it out with these hot workouts and tips?

• Full Body HIIT Circuit
• Cardio Barre 
• Sculpt and Strength Supersets
• How to Build Your Own Sauna on a Budget (and why to use one)

3. BREATHE daily to minimize stress

Stress has so many negative consequences when it comes to our health and it also impacts our skin.

Notice more breakouts than usual or dark circles under your eyes? Check your stress levels (16)!

Skin mast cells are actually activated by stress and in turn produce stress hormones and inflammation which can lead to a cycle of stress induced skin issues (17).

Stress also directly impacts our gut health which as we know has a huge impact on the health and look of our skin (18).

One of the best ways to improve your stress levels and support your skin is through deep breathing and meditation. Both have been shown to reduce your stress levels and calm your mind and body (19), and I’ve been meditating daily since meeting Emily Fletcher and learning her simple Ziva Meditation technique.

Ready to melt stress away and cleanse your mind?

Try this free guided meditation and mindfulness exercise (video guide is right in the post).  You can also try taking deep breaths while using essential oils like lavender and eucalyptus to help you relax.

The skin you live in is yours forever Rockstar, so take the time to treat it well. And in return, it will take care of you!

Thanks for being here today! I’ll be looking forward to reading your comments and thoughts below, and feel free to share this post with your friends and family.

Fitness, nutrition, and mindset work together to create the healthiest version of YOU. I wrote the Body Fuel System to put essential information into your hands and give you a wonderful eating plan to practice it all, setting you up for a lifetime of success in your healthy, fit body.

It’s allowed me to eat with joy, get an amazing physique, know my body, know what to do in any situation, try different eating approaches, and really UNDERSTAND why my body would react the way it does to certain foods.

Learn more, and get your complete Body Fuel System today!

The post 3 Ingredients for Glowing Skin: Cleanse, Sweat and Breathe appeared first on The Betty Rocker.

There is nothing more immeasurably beautiful than the size of your heart, the kindness in your eyes and the glow you emanate when you walk into a room with grace.

It’s not that we don’t want to take care of our bodies….It’s the mentality that we approach that care with that makes the difference

Embrace your body and nourish yourself with fitness, food and kind words because you love that vessel of awesomeness that carries you around year after year.

I see words on social media accounts and brands that want to sell me stuff that intend to undermine my self worth like “muffin top” “bat wings” “skinny” “sagging” and imply that my wrinkles are wrong, my cellulite is illegal, and my naturally changing body should be laser shaped into an ideal that doesn’t always match up with reality.

Guys. We can do so much better.

I spent so many years trying to fit that silently screaming expectation I felt culturally for our gender it made me physically ill numerous times, unhappy and slightly nuts.

I’m glad I have the opportunity to be a physically strong woman, but I’m truly grateful to be a mentally strong person.

Let’s reject these limiting frameworks by being smarter about where we spend our money and our time.

Don’t let them prey on your fears of not being loved because you’re “not enough” – LOVE YOURSELF SO MUCH THAT YOU CAN SEE RIGHT THROUGH THE BULLSH!T!!

You WERE always enough. You ARE more than enough. You are glorious and wondrous and unique.

Support your sisters. Remember that the beauty you see in others is simply your own reflected back to you.

Kind words (to yourself and others)
Kind deeds (to yourself and others)
Kind thoughts (to yourself and other)
Self respect (for yourself and others)
Healthy boundaries (for yourself and others).

Share this with the other Unicorns and #glowgetters and remember where your glow REALLY comes from

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post How To Get Your Summer Glow appeared first on The Betty Rocker.

In this post:

• My sleep journey and tips (video)
• How your sleep cycle works
• How sleep deprivation affects us
• Sleep and exercise
• Sleep and body fat
• 6 simple tips to improve your sleep

Hey Rockstar, how much sleep did you get last night?

I recently moved and one of the hardest things for me turned out to be shifting from PST to EST. Getting onto a good, solid sleep schedule ended up at the end of my list during that busy time.

And I paid the consequences. Comparing body scans that I took right when I moved to 3 months in, I saw lean body mass decrease, and body fat increase. I hadn’t changed anything about my eating or exercise regiment, so this was significant.

Blood tests showed that my thyroid was starting to drop, my blood sugar was getting high, my adrenals were working overtime, and I could tell you that my energy wasn’t the same.

It seems so obvious now – but with so much to do, I just kept pushing my bedtime back to later and later, and getting up with the dogs meant I still had to get up early. I’d often fall back asleep exhausted for an hour after taking them out, which meant that I woke up groggy, feeling rushed, and started the day with lower energy – a time when I needed it most!

Once I fixed my sleep – which I did by setting an alarm to get in bed, reading before bed, going to bed and waking up at the same time every day – my body started to respond very quickly. I had more energy in the morning (and all day), and I started to feel like my old self.

(watch this video  to hear more about my story, and a discussion of some of the points in this article)

Maybe you, or someone you know struggles with getting enough quality sleep?

It’s while you’re sleeping that the world of cells and organelles that are dedicated to your well-being are busy with vital tasks that rebuild and restore you from the days activities.

All kinds of essential processes occur, like the fortification of your immune system, repair of tissue damage, processing of memory and experience, and preparation for you to start the following day fresh, ready and rejuvenated (1).

If you’re reading my blog because you too enjoy living a healthy life in a strong, fit body that will stand the test of time, there is nothing more important than sleep when it comes to maintaining and building muscle, losing body fat and reaching your goals.

While I may not have all the answers you need to fix your sleep, this article is a brief summary of some of the most important things I have learned about the importance and mechanics of sleep – and I hope it will give you some insights that will spark more research and reading so you can make sleep the most important pillar of your 4 Pillars of Health!

How Your Sleep Cycle Works

Of course, not all sleep is created equal. Ideally your body will cycle through four different stages at night but if you are constantly waking up or tossing and turning these cycles are disrupted.

So even though you might be in bed for 8 hours, the quality of your sleep is impacted, not allowing your body to reap the benefits of deep sleep. When focusing on sleep, the most important thing is the quality of the hours you are getting, even more than the number (2).

While you’re sleeping, your brain cycles through REM (rapid eye movement) and non-REM (nREM) sleep.

The 4 Sleep Stages

nREM 1: In this stage, you’re falling asleep, or drifting in and out of sleep. Your eye movement and muscle activity slows down. The level of various hormones at this critical time of falling asleep is very important, which is why it’s so vital to create an optimal sleep environment.

Trouble falling asleep? Artificial light from your TV, phone or computer could be a culprit. Try getting off of those devices at least an hour before bed, and wearing blue light blocking glasses once it starts to get dark to enable the natural hormone cycles to kick in (they are affected by light) to get to sleep easier.

nREM 2: This is where you’re in light sleep. Your eyes stop moving, and your brain waves slow. Your heart rate and breathing regulate, and your body temperature drops, as your body prepares for crucial deep sleep, where all the restoration occurs.

Stages 1 and 2 are really essential for preparing you to get to that optimal deep sleep. You simply can’t get there without allowing the body to slow down and relax.

Reduce exposure to light, and be sure you’re stopping eating 3 hours before bed to give your body time to cycle down. Be mindful of fluid consumption too close to bedtime, as this can affect your ability to sleep well and deeply without waking.

nREM 3 and 4: When you enter deep sleep, slow brain waves, called delta waves gradually predominate. Human growth hormone is released during this most restorative stage, repairing your body and muscles from the stress of the day. This is absolutely essential, especially if you’re exercising regularly. Your immune system restores itself. Your brain begins a filtering process, cleaning out non-essential information to prepare you for REM.

REM: After deep sleep, you cycle into REM sleep where dreaming happens. Your eyes move rapidly, and your brain waves are similar to those when you’re awake. Your breath rate increases and your body becomes temporarily immobilized.

During REM, we move that previously filtered useful information from our short-term memory to our long-term memory. We create organization and substructure inside of our brain for pieces of information, kind of like organizing a filing cabinet. New information that came in during the day is filed in the right spot by your brain, so if it’s important you can retrieve it later on.

Getting through this vital sleep cycle takes time. And you need to repeat it to get the full benefits of a good night’s rest. The first full cycle of non-REM and REM takes about 90 minutes, and subsequent cycles average between 100-120 minutes with each cycle gradually decreasing the amount of deep sleep, and increasing REM sleep. On a typical night, you’ll cycle through this 4-5 times (3).

How Does Sleep Deprivation Affect Us?

High quality sleep fortifies your immune system, balances your hormones, keeps your metabolism working optimally, increases physical energy, and improves the function of your brain.

In fact, sleep is the one similarity across the entire animal kingdom. While the amount of sleep needed varies greatly by species, but all animals (humans included) need sleep.

The circadian rhythm (affected by light and darkness) sets important timing for the release of key hormones that signal us to get tired (melatonin), wake up (cortisol), build and repair tissue and metabolize fat (growth hormone), and many more.

When our circadian rhythm is disturbed, these key functions are easily interrupted. You might notice things like more stress, mood swings, poor energy, inability to focus, a compromised immune system and weight gain (4).

3 Systems that Suffer When We Don’t Sleep Enough

Mood and memory: Even one day of not getting enough sleep can lead to:

• Irritability (5)
• Being easily distracted
• Forgetfulness
• Difficulty concentrating (6)
• Lack of motivation
• Symptoms of depression and anxiety (7)
• Chronic stress
• Trouble remembering

Physical Health: Sleep deprivation has also been linked to numerous health problems (6). While you sleep your body restores and repairs itself but if you are sleep deprived, not only do you miss out on this vital time but your body’s hormone balance is disrupted and can lead to:

• Weight gain
• Heart disease
• Heart attack
• High blood pressure
• Irregular heartbeat/arrhythmias
• Increased risk of stroke
• Diabetes

Performance: One of the biggest problems associated with sleep deprivation is its effects on your performance, your brain power and your ability to show up as your best self at work, school, and life in general (8). It can lead to:

• A lack of overall energy
• Fatigue
• Poor decision making abilities
• Decreased sex drive
• Lowered alertness and reaction timing
• More likely to make errors and mistakes
• Short-term and long-term memory problems
• Trouble learning new things

The bottom line– you can’t focus, you’re more likely to gain weight, your ability to remember things decreases, your decision making is impaired and your motivation and energy levels take a deep dive.

If poor quality sleep is affecting you, I’d love for you to read more about Whole Sleep– my newest product! It’s a blend of 9 herbs and organic compounds that support your body’s natural sleep cycle.

It will help you fall asleep – and stay asleep – so you wake up refreshed and energized, and ready to ROCK your day without the after effects commonly associated with sleeping pills.

Sleep and Exercise

More movement, more rest.

When you’re exercising, your body needs more deep sleep in order for your muscles to recover (9).

During sleep, your body produces HGH (human growth hormone), sometimes known as the “fitness hormone.” In children and adolescents, it stimulates bone and cartilage growth. In people of all ages, HGH boosts protein production and promotes fat utilization.

The amount of sleep you get will determine whether you lose muscle or body fat.  When you don’t sleep well, your hormones are impacted causing testosterone and growth hormone (HGH) to drop, impairing your recovery and making it harder to build muscle (10) and lose fat. In fact, you may become more prone to store fat.

Lack of sleep also causes cortisol levels to rise and remain elevated. This chronic high level of cortisol can inhibit your weight loss efforts and actually promote the breakdown of your hard-earned muscle by interfering with the mechanisms that repair your muscle tissue (11).

This is something that we want to avoid at all stages of life, but especially as we age. The more muscle we have, the less body fat we have which is great for our heart, our joints and overall level of health.

Lack of sleep impacts how you show up to your workouts.

Since it effects your cognitive function and increases your sensitivity to pain, your workout will most likely feel harder and take more effort even if you aren’t working as hard as usual (12).

Which is why when you are really tired, I recommend that you take an active recovery or rest day! It will be so much more productive for you and your results in the long run.

You can’t out-train poor sleep! 

Sleep and Body Fat

Sleep has a huge impact on your ability to store and burn body fat. A sleep study compared individuals who got 5.5 hours of sleep per night to individuals who got 8.5 hours per night for 14 days, both groups eating the same diet. The group that got 5.5 hours lost 55% less weight than the group that got more sleep (11) – meaning lack of sleep won’t let you lose weight.

But what if you’re only sleep deprived for a couple days or a week? That can’t be so bad, right – you can bounce back? A study performed at the University of Chicago (13) found that even a week of sleep deprivation can cause metabolic and endocrine function disruption.

In their study (and a follow up study with the same results) there was a 40% reduction in glucose tolerance, a 30% reduction in glucose effectiveness, and a reduction in insulin response to glucose. This means that the body wasn’t able to take glucose into the cells to use as energy causing elevated blood sugar levels. Elevated blood sugar levels causes more fat storage.

Quality sleep is also crucial for maintaining the balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down, resulting in an increase of appetite and cravings (14).

Sleep deprivation can impair your ability to make good decisions, and make you more impulsive, which can make you likely to reach for foods that are high in sugar, salt and calories (5).

Our metabolism also slows down when we are sleep deprived and doesn’t expend as much energy. The theory is that your body wants to hold on to its resources because it doesn’t know why it’s still awake causing it to go idle and not burn as many calories (13).

The bottom line is that the amount and quality of sleep that you get really does impact your body composition and can be the reason why you are struggling to see results! 

6 Simple Tips to Improve Your Sleep

Now that we know how important getting quality sleep is, let’s look at some ways we can improve our sleep.

You may have a morning routine, but a great day starts the night before –  which is why it’s so important to create an evening success routine. The quality sleep you get determines how much energy and brain function you have the next day.

1. Stop eating 3 hours before bed. When you eat, your body’s core temperature rises to digest the food and this can prevent you from falling asleep (15). Sleep is your body’s time for detox and repair, and digesting a meal during sleep will impair these important processes.

Also be mindful of your water (and alcohol) consumption before bed. If you find that you are waking up in the middle of the night to go to the bathroom, it may be best to reduce your intake to avoid sleep disruption.

However, this may not work for you and that’s perfectly ok. I have found that reducing my liquid consumption and not eating 3 hours before bed has helped me with my sleep but feel free to experiment with it and find what works best for you. I also recommend consulting with your doctor if you have any questions!

2. Get off your screens: Even 30 minutes of screen-free time before bed can raise your levels of melatonin, your sleep hormone, and help you fall asleep faster and sleep better. Your body needs that time to cycle down and rest. Instead of watching TV or looking at your phone, try reading, journaling, talk to your partner, petting your dogs, or just putter around your house phone-free.

3. Use blue blocking glasses: Exposure to blue light- from your electronic devices- can effect your circadian rhythm and trick your brain into thinking it is still daytime making it much harder to fall asleep. I wear True Dark glasses in the evening to help my brain down-regulate and prepare me for sleep.

4. Take a hot bath: Taking a bath is relaxing. It’s time that can be just for you. Adding epsom salts to your bath is also a great way to elevate magnesium levels in the body – an important mineral that regulates over 300 enzymes, and plays a role in muscle control, energy production, electrical impulses and the elimination of harmful toxins.

In addition, raising your body temperature with the heat from your bath, and subsequent cooling that you’ll experience afterwards can trigger feelings of sleepiness – helping you fall asleep more easily.

5. Go to bed earlier: This is easier said than done, but even going to bed 15 minutes earlier can be a great start. This gives your body time to cycle through the various stages of sleep and do its job.

There is no “best time” to go to sleep and it varies person to person. What works for me may not work for you so the the most important thing is to experiment and find what helps you feel your best!

One of the things that has helped me stay accountable when it comes to getting more sleep and not staying up super late is setting a series of alarms on my phone.

These alarms signal when it’s time to start getting ready for bed and one for when it’s time to go to sleep.

Using alarms is just one of the things that helped me fix my sleep and it may be a useful tool for you to implement as well.

6. Create a comfortable sleep environment. Wear a sleep mask, make sure your room is cool and dark, use a white noise machine or fan, try out earplugs and make sure that you have comfortable pillows and sheets. When our room is comfortable, we are more likely to sleep better.

If you sleep with a partner, consider getting 2 blankets so that their night movement doesn’t wake you up.

7. Keep your sleep times consistent: Your circadian rhythm functions on a set loop, aligning itself with sunrise and sunset so being consistent with your sleep and waking times can help improve your sleep quality (16).

Try to get in the habit of going to sleep and waking up at the same time every day. It’s especially important to wake up at the same time.

8. Support your sleep naturally: Sometimes we are doing everything “right” but still need a little extra help getting quality sleep. This is where Whole Sleep comes in handy. It contains herbs and organic compounds that work WITH your body to help you get back on track!

Not getting enough sleep is a huge culprit in undermining our health, decreasing the amount of muscle we have and increasing our body fat.

If we don’t get good sleep we are not our vibrant, best selves. We don’t have the energy to give to our relationships, our work, to play with our kids and pets, to have the motivation to eat healthy or the ability to show up fully to our lives.

But you have the power to change this!

Comment below and let me know what step or steps you are going to try this week. And please share this with a friend who can use this information too!

Recommended Reading on Sleep:

Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

by Shawn Stephenson

The Power of When: Discover Your Chronotype, and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More

by Michael Breus, PhD

Why We Sleep: Unlocking the Power of Sleep and Dreams

by Matthew Walker, PhD

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post How to Sleep for a Leaner, Longer, Healthier Life appeared first on The Betty Rocker.

Stress is one of the most debilitating, draining, and havoc wreaking forces on our overall health, energy, and ability to thrive.

You’re probably familiar with some of the most stressful events in life, like divorce (any painful breakup), death in the family, moving, major illness (taking care of someone with major illness), and losing your job.

But there is also the more subtle, ongoing stress so many of us live with day to day with no respite: of trying to get everything done in a day, financial pressure, the pressure at work to finish by the deadline, the pressure we put on ourselves to look a certain way, the emotional distress we feel in an unhappy relationship, or from past events that we haven’t been able to resolve.

How the Fight or Flight/Stress Response Affects You

Our brains, while highly evolved, still respond to the fear mechanism that’s wired into us for survival(1.) When we’re triggered by a stressful event, a signal is sent to the hypothalamus – the command center in our brain that regulates our sympathetic and parasympathetic response systems.

The sympathetic response system is like the gas pedal in a car: it triggers the fight or flight response, providing your body with a burst of energy so it can respond to danger. The parasympathetic nervous system is like the brakes: it promotes a “rest and digest” response that calms the body.

So something stressful happens. Your hypothalamus tells your sympathetic nervous system to get to work. Your adrenals release epinephrine (AKA adrenaline) into your bloodstream, which causes the heart to beat faster, pushing blood to vital organs like the heart. Breathing speeds up, extra oxygen is sent to the brain; sight and hearing sharpen.

Blood sugar and fats are released from temporary storage sites around the body – flooding into the bloodstream to supply your system with energy in case it needs to fight or to run away from danger.

After that first surge of adrenaline subsides, the hypothalamus initiates the second level of the stress response system, the HPA axis, which involves the hypothalamus, the pituitary gland and the adrenal glands. Together, they trigger the release of cortisol, which keeps the “gas pedal” pressed down and the sympathetic nervous system to stay activated.

When you press the gas pedal down in a car and keep it pressed down, the engine runs at high RPM’s. Chronic stress is like that for your body – if you don’t have a way to trigger the parasympathetic system and put on the brakes, chronic stress just keeps that HPA axis active and the engine in overdrive – contributing to many health problems.

Ongoing adrenaline running through your body can increase blood pressure, and cause damage to the blood vessels and arteries which raises the risk of heart attacks and stroke.

And elevated cortisol levels help replenish the body’s energy stores that are depleted during the stress response, but inadvertently contribute to the buildup of fat tissue and weight gain, while also breaking down muscle tissue.

This is why we need tools to help us handle and mitigate our stress, so we don’t age before our time, get sick more than we should, feel terrible and anxious all the time, and pack on the pounds that come from chronically elevated stress hormones running rampant in our bloodstream.

So here are 5 ways to stress less, and accomplish more in your day, your workouts, your body goals – and your life – than you ever have before!

1. Cultivate Mindfulness

Mindfulness is all about bringing your awareness into the present moment, and it’s great for handling your stress in the here and now.

If you’ve ever noticed yourself grinding your teeth, clenching your fists, or tensing your shoulders and were able to stop yourself, that’s mindfulness at work.

One great way to deal with the feelings of immediate stress is to cultivate this mindfulness.

Take a moment to do a full body scan, noticing what you can see, hear, feel, taste, and smell. This is a great way to slow down and tune in, and reduce the instant stress.

A great thing to do if you notice that you are tense, anxious or stressed is to do a simple breathing activity:

1: Take a deep belly breath to the count of 2 or 3.
2: Exhale slowly, counting to 4-6.
3: Repeat, until you feel calm.

Here is a free, guided audio of an exercise that will help you melt stress – from my dear friend and Meditation Coach, Emily Fletcher.

2. Gratitude

Whenever life starts to feel overwhelming, come back to this; the blessings. There is so much good in your life. When you feel like you’re drowning just take a deep breath, stop the racing thoughts, and think of 3 things you are really, really grateful for.

This is another mindfulness practice that will put you right in the present moment and changes your energy allowing you to think more clearly, calm your nervous system, and gives you the space and grace to navigate the challenges.

Tell yourself:

You’ve got this. Keep going. I believe in you.

3: Embrace Anti-Inflammatory Eating

Inflammation is your body’s immune response to different kinds of stressors – physical, chemical, or emotional. In the short term, it helps bring you back into balance and keeps you healthy. When it’s prolonged, it causes dangerous build up in tissues, blood vessels, and organs – which can lead to disease.

Decreasing your intake of foods that cause inflammation and increasing your intake of foods that actively support the immune response is a great strategy for reducing internal stress to your system.

1: Moderate Caffeine Intake, especially before bedtime:

While coffee and caffeine in moderation can be a good thing with some lovely health benefits, be mindful of not over-consuming it.

(Caffeine can be found in coffee, tea, chocolate, soda, energy drinks, diet pills, and even some foods as an additive – read your food labels)

Like stress, caffeine can elevate your cortisol levels, and create energy highs and lows (2). Because caffeine can stay in your system for up to 8 hours, be sure to limit consumption in the afternoon so it doesn’t interfere with sleep.

2: Reduce your intake of sugar

Too much acidity in the body is harmful to our health. Most cells and body tissue maintain an alkaline pH balance. Sugar imbalances pH and makes you more acidic (3), increasing your risk for chronic inflammation and oxidative stress.

An acidic environment creates stress in your system, and can raise cortisol levels – keeping your body in a heightened state of alertness, accelerating aging, and increasing fat storage.(4)

3: Increase your intake of whole foods

Focus on increasing your intake of antioxidant-rich fruits, vegetables, and other whole foods to support your body from within against the effects of stress and inflammation (5).

Grapes, blueberries, red raspberries, strawberries, and dark green vegetables are high in antioxidants (6) that protect your cells from oxidative stress and inflammation. Nuts and fish contain powerful omega-3 fatty acids, which help prevent inflammation. Whole grains and legumes are excellent sources of heart healthy fiber, and contain numerous plant sources of vitamins and minerals that offer a plethora of protective benefits to your overall health.

4. Exercise

While exercise is a kind of stressor on the body, it’s actually the kind that’s good for you.

Exercise has been shown to reduce the levels of your body’s stress hormones (7) and stimulates your endorphins, leading to less stress and higher performance.

The kind of healthy stress that comes from exercise or getting really hot in the sauna, or even doing a cold plunge has a cleansing effect on our cells, strengthening the strong mitochondria and eliminating the weaker ones. (Your mitochondria are like power generators inside your cells that convert the stored energy from the food you eat into the fuel your cells run on, giving you energy to live.)

This natural process is known as hormesis, and it’s wildly different than that low-grade chronic stress that’s so damaging that creates inflammation, fat storage, insomnia, and more – keeping you from getting the most out of your workouts, sleeping like a (#betty)rock(star), and other healthy lifestyle activities you enjoy.

Whether it’s a restorative yoga flow where you’re tuning into your breath or a HIIT circuit where your heart is pounding, being IN your body and present to what you’re doing when you move is a powerful way to lower your stress.

5. Meditate

“We meditate to get good at life, not to get good at meditation.”

-Emily Fletcher

That’s one of my favorite quotes from the amazing Emily Fletcher, meditation teacher and founder of the Ziva Meditation Method.

I used to think I needed to sit cross legged on the floor in the lotus position with my fingers in a perfect position, back straight, and most of all, NOT THINKING….all of which I could do for about 2 seconds…and then I would think about lunch, or something from my to-do list, and the next thing you know I wasn’t “meditating right.”

But the truth is, meditation is more of a practice, like working out is a practice. We do it to strengthen our ability to be present.

I actually started using Emily’s Ziva technique in 2017 after meeting her (and instantly becoming friends), because I was intrigued by the suggestion that my sleep would improve significantly, my stress “backlog” would actually release, and I could strengthen the connection between my right and left brain.

Nearly every book I’ve read and every podcast I’ve listened to about high performers and people who are on a path of personal growth mentions meditation. And with Ziva, I didn’t have to be a “perfect meditator” to actually develop a daily meditation practice that really worked.

Meditation is one of the single most effective stress relieving tools. It’s the one that pays dividends in your life the more you do it. Just like the “deposits” you make in your daily “health savings account” with your healthy eating, exercise and sleep, meditation has a cumulative effect and strengthens your stress response “muscles.”

Enjoy the video (above in this post) that originally aired live on Facebook to meditate with me and Emily, and see for yourself how good it feels.

You can learn more about Emily’s meditation practice and try it for yourself in her amazing book, Stress Less, Accomplish More, which I highly recommend. 

Endorsed by neuroscientists and functional medicine doctors alike, this book is a practical guide to finding your balance in a busy life.

Thanks for being here today, Rockstar. I hope this post had some helpful tips you can use! Our mental and physical health are intimately intertwined and it’s so important to take care of yourself so you can live a long, healthy, happy life in a fit body you love!

I’ll be looking forward to reading your comments and thoughts below, and feel free to share this post with your friends and family. 

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Top 5 Ways to Beat Stress and Get More From Your Workouts appeared first on The Betty Rocker.

Do you ever feel like Halloween is the kickoff party for an entire season of tempting treats and sweets?

I get it – from bowls of Halloween treats decorating desktops to those holiday party drinks and desserts, it’s no wonder we end up craving a workout challenge by New Year’s!

But this year, it can be different for you.

You can still enjoy the holidays with my special tips AND start the new year a step ahead of the game…

….ready to take it to the NEXT level instead of trying to regain lost ground.

So today, check out my top strategies to help you navigate holiday treats and candy that will help you this season and beyond!

If you find yourself surrounded by candy, treats and indulgences nonstop at work, school, or home, you may find yourself tempted to eat it all, especially when other people around you are choosing to indulge.

If you find this especially tricky, you’re not alone – and it’s not your lack of willpower.

Mirror Neurons

Our brains actually have specialty neurons (nerve cells) called “mirror neurons” which respond to actions we see others taking. These neurons are especially important when we’re developing and learning as infants and children, helping us model after what we see.

This is one of the reasons I talk so much about the actions YOU take as being so important to those who look up to you. Kids are sponges – they do what we DO, not what we say.

As adults, we’re still just as attuned to the actions we see others taking.  There’s a famous Jim Rohn quote that goes “you are the average of the 5 people you spend the most time around,” which illustrates this perfectly – and it’s why we want to choose our friends with care.

As empathetic, feeling beings we want to make others comfortable and be like them – so we tune in and mirror their behaviors and act accordingly. When someone is really tuned into what you’re saying, you may notice how they’re leaned in, and how at times they mirror your posture or body language. We also mirror the actions of others. If your friends are having drinks, it’s hard not to do the same.

Subconscious Mirroring

Because of this, it’s so important to watch out for people around you who are acting in ways that you don’t necessarily mean to mirror – but because of proximity (work for example), you’re surrounded by actions that don’t line up with your values. Like reaching for all the candy and treats. Or eating excessively, or constantly eating things that aren’t in line with your goals.

This is true of what we see on TV, on social media, and in any of the videos or images to which we’re exposed. It’s a good idea to check in with your Instagram and Facebook feeds once in a while. Make sure the accounts you follow are worthy of your time and attention by being sources of uplifting inspiration, factual information, and overall empowering vibes.

Choose Your Community

While it’s not always possible to change jobs (or families!), you can input stronger signals by choosing healthy friends and communities – in person or online.  When we spend time with like-minded people with similar goals – like, say, to be healthy and fit – we increase our chances of being successful ourselves.

Additionally, having an online community you can count on in moments of need can be your backup and a strong source of motivation and support as you’re staying strong with your intentions and your actions.

You can be a part of MINE if you don’t have one, I call it ROCK YOUR LIFE because that’s what it does! You can check it out here.

Ask Yourself this One Question

When you find yourself about to dive face first into the holiday candy or treats, ask yourself just ONE QUESTION:

Is what I’m eating nourishing me, or is it not nourishing me?” 

How we eat is the communication we have with our body, and how we look and feel is the communication our body has with us. It’s our biofeedback loop  – our bodies’ way of letting us know what does and does not support us in the right ways.

Remember, some foods aren’t about nutrients – they’re about something else. So don’t feel like you can NEVER enjoy dessert or a glass of wine – especially over the holidays with people you love.

What I don’t want you to do is have those special occasions be piled on top of a lot of other mindless eating that you just “fell into” because everyone around you was doing it.

(You can read more about “No Strings Attached” or NSA foods and meals, and my philosophy about them here.)

Nourishing your body so it can support you and be your favorite place to call home is the key to living a long, healthy life in a strong, fit physique.

Be selective about what you allow to cross those boundaries, and give yourself full permission to enjoy the foods that make their rare special appearances around the holidays without an ounce of guilt.

#bettyrockerlovesyou

Leave me a comment below and answer any of my 3 C’s questions!

• Are you wearing a Halloween COSTUME this year? What is it?
  
• How will you be navigating CANDY (and cookies and treats) now that you’ve read today’s post?
• What COMMUNITIES are you a part of? Do you feel like you are supported in the way you need to be?

It’s an honor to be a part of your chosen community, and I’d like to invite you to be a part of mine!

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post How to Navigate Holiday Candy from Halloween to Christmas appeared first on The Betty Rocker.

Today I want to invite you in to learn about one of the things I do to stay super healthy. As much as I share smoothies and tabata workouts, I’m also a big proponent of rest, active recovery and activities that improve our mental state of being and reduce stress.

Actually, one of the best ways to make the most of your training is to actively rest, on purpose.

While it might sound counter-intuitive, it’s when you rest that your body goes through the repair process that sculpts strong muscle.

While you’ll drop some body fat doing HIIT workouts and eating right, your greatest power to influence your body composition is the balance in your hormones – those chemical messengers that regulate metabolism.

Some of those lifestyle factors that influence hormone im-balance include stress, sub-optimal sleep (so not enough or poor quality), not eating nutrient-dense food, and also overtraining which is another form of stress on the system.

The body can also be compromised by environmental pollutants that creep into our food or water that it’s trying to work around or filter out.

In today’s video, I’m coming to you from inside my infrared sauna and sharing why I use it – as well as how to build your own. I’ve got 2 friends who are showing you behind the scenes of their DIY builds so you can get a look at how to do this if you’re interested.

Why I Was Using an Infrared Sauna

To actively aid my training recovery process and decompress, I had been using hot saunas and infrared saunas for years and loving how good I felt after.

But it wasn’t until a blood test showed how high my mercury levels were that I got really serious about the benefits of infrared light, and decided I might be able to use it to help improve those markers.

High levels of elements like lead, mercury, cadmium, tin, and others can be harmful to your immune, nervous, reproductive, and digestive systems – and add stress to your body’s filtration (detoxifying) organs, namely the liver and kidneys. I’m not sure why my levels were so high, like other elements they can enter our system through soil, air or water emissions.

After getting this alarming data from my test, I decided to get serious and invest in an infrared sauna.

I really didn’t have any high expectations about how my body would respond with regards to the mercury, I just knew it could help over time – and there were other health benefits that I wanted to explore as well, like increased collagen production, decreased stress, deep, cellular repair, improved flexibility and more.

I truly was amazed when my 2018 tests came back and my mercury levels had dropped from 15.65 to 1.44. It was what prompted me to write this post and share about it on social media.

The Difference between an Infrared Sauna and a Steam Sauna

In a nutshell, infrared saunas create dry heat, warming you from the inside out, while regular hot or steam saunas create moist heat, warming you from the outside in.

Infrared wavelengths are the invisible part of the sun’s light spectrum, experienced as heat. This heat provides many of the health benefits of natural sunlight without any of the dangerous effects of overexposure to solar radiation.

Alternately, steam saunas, or traditional hot saunas have a heat source in the sauna space that raises the temperature of the air around you. I always enjoy this experience and the sweating has benefits to our body as well.

But being able to have them both – a heat source (sans steam) and the infrared light spectrum together was what seemed the most powerful – and enjoyable –  combination, which is why I got the sauna I have.

The 3 Spectrums of Infrared Light used in Saunas

Some saunas use all 3, some have just the far. The red lights used by my friends in their home saunas that you can see in the video are most likely emitting primarily far infrared light.

This handy chart that I borrowed from Sunlighten shows the benefits of each light spectrum specifically, and the links click through to their research about them. I like this company in particular because of all the care and research they put into education and the quality they build their saunas with, and it’s why I got one of their saunas.

Build Your Own Sauna

I know you might not be in the market to purchase your own sauna right away – either because of space constraints where you live, or because you’re not sure if the investment is right for you right now.

That’s why I wanted to give you a few great options so you can test the waters with either a small space or a small budget. I asked two friends who have done this at home to share their materials and stories with me, and I’ve also added some small single person portable, at-home sauna options below.

#1: Budget-Friendly DIY Sauna

Stefanie and her husband Rob were researching the pros and cons of investing in a sauna when they decided to try making their own first.

Rob is pretty handy, but you’ll see in the video how simple this space-saving sauna they put in their guest room is.

I asked Stef to share the materials they used to build the sauna, and you’ll see their finished product in the video interview I did with her.

Stefanie’s Materials:

• Near-infrared 250 watt bulbs from saunaspace.com ($10 each)
• Bayco light clamp ($14.99 each)
• Wooden dowels – various sizes/prices – depends on the size of your sauna
• PVC pipe 90-degree angle joint ($1.60 each- Stef needed 12)
• Cloth rags are stuck into the joint to hold the dowels in tighter (Stef cut up an old t-shirt)
• Cotton canvas ($6.99 a yard – she used 11 yards – 2 pcs at 5.5 yards each)

Optional Accessories:

• benches
• mat
• thermometer

Once you’ve procured all the necessary parts and pieces of your sauna:

1. Create the sauna frame by inserting the wooden dowels into the PVC pipe angle joints.
2. On one of your “walls,” you’ll use shorter wooden dowels and extra PVC pipe joints to create two horizontal bars from which you’ll hang your Infrared Lights.
3. After your bars are in place and all the corners of the unit are connected, drape one piece of canvas across the top of your frame length-wise, then drape the other piece of canvas width-wise. Your entire unit should be covered by the canvas, floor to ceiling.
4. Using the light clamps, attach the Infrared lights to the horizontal bars; plug into a grounded outlet.
5. Feel free to get creative with what you add to your sauna. Stef added a thermometer, a mat, and a couple of benches; you can follow her lead, or come up with your own ideas!

#2: Space Saving DIY Sauna

Next up, I talked to Catherine, one of my best girlfriends, who can make the absolute most of a small space like nobody’s business.

After noticing immediate benefits from using an infrared sauna at a friend’s house, Cat decided to get creative in her own cozy casa.

As she says,

“For a very little investment of time and…money, you can dramatically change the way you feel in a short period of time. I hope [this] helps inspire people about what’s possible in limited spaces!”

Catherine’s Materials:

• Near-infrared bulbs ($20/each)
• Light fixtures (around $20/each)
• Power bar with a switch: ($4)
• Eye protection: ($3)
• Pilates Mat: ($15)

Special thanks to Stefanie,  Rob, and Cat for sharing their totally awesome set-ups! 

#3: Other ways to take advantage of infrared saunas

• In most cities, local gyms, health clubs, or wellness centers offer sessions (and packages of sessions) for Infrared Saunas.
  Look online for “Sunlighten” in your area, then call to find what a session costs – often times, places offer packages of multiple visits, so you can fully reap the benefits of a consistent practice.
• The Solopad from Sunlighten gives you an affordable and portable option. You simply lay on the pad and cover yourself with towels to emulate a sauna-like experience!

• You can also add the Solopad System dome over this, which creates a private, in-home sauna experience that breaks down completely. I thought this was pretty cool!

So there you have it! If you’ve been wondering why I got a sauna, how I use it, or how you can get those same benefits, I hope this post was useful.

Be sure to leave me a comment below if you’ve used a sauna before or have any questions, and I’d love to know if you’re thinking about getting one or building one.

The post How to Build Your Own Sauna on a Budget (and why you should use one) appeared first on The Betty Rocker.

Nutrition.

Stress Management.

Exercise.

These are the 4 “Legs” of your healthy physique “chair.”

Take one away, you can still sit on the chair. Take 2 away and you’ve got problems. Focus too much on one and you can tip the chair over.

The goal is to try to get all 4 areas to be important.

And when you go through challenging times where one cannot be addressed, give attention to the other 3 so you can maintain your health.

To all of my amazing fitness Rockstars, be sure you’re not placing so much emphasis on exercise and neglecting your nutrition, sleep or feeling stressed.

If you get sick (like I did for 3 weeks this Spring), injured, or need to take an unplanned day or week off from your usual workout routine, use the time for something else that’s important and don’t “sweat it.” Life happens.

I know what a huge bummer it is to be thrown out of your routine for so long – and the nagging fear that all the hard work you’ve been doing up to that point is going to melt away…but actually, it’s NOT – if you focus on shoring up the other 3 pillars of your chair.

Don’t add additional stress to your mind worrying because you can’t do your workout. It’s not the most important thing when it comes to your body goals. Yes, it matters but what matters even more is hitting your nutrients daily, getting sleep consistently, and keeping unnecessary stress to a minimum.

Case in point….after not working out for 3 weeks, my physique changed very little. And the reason for that was I actively focused on my other 3 chair legs. Of course I have some muscle tone to rebuild, but I know how (and so do you). So I refused to stress about that while I needed time off because I knew how to keep myself in balance.

I’ll walk through the 4 pillars in this video from a live broadcast if you’d like to watch it and check in on where you’re at with me, and which pillar(s) need some extra attention – and you’ll also find the resources and information I talk about in the video below to help you shore up these 4 important areas of your health if you don’t have time to watch the full video.

I’ve listed the 4 pillars below in the order I weigh them in importance.

If you’re like I used to be, putting the majority of your focus on exercise, you’ll be interested to see that it’s actually the last on the list. That’s because your hormone balance that governs fat loss, metabolic function and your overall mission control of health comes far more from the way you navigate sleep, nutrition and stress management.

YES they’re all important, but if you’ve heard the saying “you can’t out-train a bad diet,” you could just as easily hear “you can’t out train sleep deprivation” or “you can’t out-train high stress.”

1: SLEEP

Sleep is #1 on my list because without sleep, you’re running in a restoration deficit for all of your normal body and brain functions. If you needed to choose which pillar to focus on first, this would be the one I would optimize EVERY TIME.

Lack of sleep messes with your metabolism by affecting glucose tolerance, making it hard to shed belly fat. Sleep timing, duration and quality play a major role in the hormones that govern appetite regulation and cortisol (stress hormone) levels.

Outside of its effects on your appearance, your ability to focus and perform at your best – and recover quickly – is clearly affected by lack of sleep.

Getting good sleep….

• Allows you to perform better
• Makes you happier
• Regulates your hormones
• Reduces stress levels
• Improves focus, creativity, and memory, and
• Regulates and reduces inflammation

Tips to Get More/Better Sleep:

• Create a sound barrier: use a fan, a white noise machine, earplugs – whatever it takes to create a buffer of white noise around you to prevent being woken up by outside noises. I sometimes use all 3 to create layers of sound that allow me to rest as I’m a light sleeper.
• Keep light away: use blackout curtains, get an eye mask (I sleep with one every night) to reduce light’s effects on your skin and eyes which signal your body that it’s time to wake up.
• Reduce your exposure to blue light, especially before bedtime: wear blue blocking glasses to help with exposure to light from cell phones, computers and TV’s. Too much exposure to these lights – especially at night – make it much harder to fall asleep.
• Sleep in a cool environment: studies show that sleeping in warmer temperatures increases wakefulness, so try lowering the temperature in your room and snuggling up under the covers.
• Try out a no movement mattress: sleeping with pets or humans who move around a lot? Try a Tempurpedic mattress topper or mattress for the “marshmallow effect” that allows everyone to get comfy without the jiggle and bounce being felt throughout the entire bed.
• Set an Alarm to go to bed: it’s hard to go to bed an hour earlier right away, so try setting your alarm for 15 minutes earlier to go to bed tonight, and try that for a couple days. Gradually increase the time you go to bed to earlier – until you can get yourself in bed at that time.

2: NUTRITION

Nutrition is #2 on my list because your body uses every bite of food you eat to carry out its metabolic processes at a cellular level. You literally “are what you eat.” Skipping meals or going over your daily sugar recommendations regularly both cause fat storage.

Too often we sacrifice meal planning or cooking for taking shortcuts or getting caught up in the business of life, and that’s NOT doing us any favors.

If you pay attention to where your Protein (P), Carbohydrates (C), Fats (F) and Greens (G) are in your meals throughout the day, you’ll be ahead of the game, so aim to get:

• Protein in every meal – in roughly the size of your palm.
  Here’s a great reference for how much protein to eat daily, best sources of it and how it benefits you.
• Carbohydrates in your meals around your workouts and optimally in the morning – in roughly the size of your cupped hands.
• Here’s a great reference for choosing the RIGHT carbohydrates, how to incorporate them to your advantage, and the best ones to eat.
• Healthy Fats in your meals in the size of your thumb, and especially when you’re having greens.
  Here’s a great reference for how fat works in your body so you can choose the best fats (the ones that help you LOSE fat), how fat helps your metabolism, and the best healthy fats to eat.
• Greens in your meals in roughly the size of your fist.
  Here’s a great reference on why we need greens, how fiber helps you lose fat, and how to incorporate the best greens easily into your daily intake

Tips to Help You with Nutrition:

• Read your food labels and avoid buying pre-made foods with added sugars, high sodium, or lots of chemical ingredients that you don’t recognize.
• If you’re having regular cravings, it’s often a sign of a deficiency in one of the key nutrients listed above – most often complex carbohydrates. Read the reference article I linked to to see if that could be a culprit for you!
• Eat a variety of nutrients to get all the benefits of food supporting your health, so ask yourself when’s the last time you switched up your greens? Or your protein sources? What about your complex carbs? Just like with your training styles, it’s good looking out to mix it up every once in a while, so don’t be afraid to try something new!
• Get a Plan to help you put the nutrients together easily and simply and plan your plate – whether you’re doing all the cooking or taking healthy shortcuts.

  Let me help you make eating healthy easier with my ultimate nutritional blueprint, the Body Fuel System! 

3: STRESS MANAGEMENT

Stress management and the state of our mental health on a day to day basis is the too-often unaddressed elephant in the room when it comes to achieving lasting health and wellness.

If you’re in the habit of putting this at the bottom of your list, I’d invite you to reassess that assumption. Chronic stress has been scientifically proven to cause us to reach for comfort foods, undoing your efforts to have a balanced nutrition intake.

Elevated levels of the stress hormone, cortisol, cause belly fat storage – the area most people have the hardest time losing fat from. And chronic stress really affects our brain, lowering our immune response so we get sick more often, recover more slowly from injury, and are simply unable to maintain a state of health and vitality.

There are external stressors and internal stressors. While we can’t always control external stressors, working on strengthening our ability to manage our internal stressors creates a lot of “mental muscle” that helps us deal with things life throws our way.

I’m talking about the inner dialogue we all have, that inner mental game and mind soup we live in that no one knows about fully but us. It’s so important that you get access to frameworks that empower you to think in positive ways and love yourself – because at the end of the day, it’s between you and you.

The most important things I do in Rock Your Life is not “teach home workouts and provide challenges” (though I enjoy those things very much). The most important thing I do during every workout, during every class, I share tools, examples, and provide frameworks for you to take hold of and use to strengthen your “mental game” and beat things that drag you down, like negative self-talk, nagging self-doubt, limiting beliefs about your value and self-worth, and the person you are.

And that is the defining factor that creates true, lasting success, fulfillment and happiness – the way we THINK.

Stress management techniques can be tools that help you practice thinking in ways that serve you. You can do breathing practices, walking or sitting meditations, listen to relaxing music, journal, go to therapy, join a supportive community, work with a coach, draw, paint, do yoga, the possibilities are endless – but having a regular, dedicated practice that you actively make time for daily is more important than fitting your workout in.

You can have a great eating plan, a great workout plan, time to get those things done and even support around you. But if you don’t BELIEVE in yourself, or are constantly self-sabotaging, you can never take meaningful action and you’re a prisoner of your own mind.

This was probably the hardest piece for me to realize, and it took me until I was in my 40’s to start doing it routinely…so it’s never too soon or too late to start. I’ve used EMDR therapy to help with my PTSD, anxiety and depression. I do a daily breathing technique called Heart Math. I love practicing Ziva Meditation techniques. Different things work for us all – I just want you to make this as important as any of the other 4 pillars and not neglect it. I want you around for a long, long time.

4: EXERCISE

Yay! Exercise!  Exercise has so many benefits, like being a natural stress reducer. It’s been helping me naturally beat depression and anxiety since I was 17, and helps me have a strong, healthy fit body that I’m proud of.

Exercise gets the blood flowing through your entire body, including your brain – which helps you focus, think more clearly and perform better. Exercise promotes glowing, healthy skin – as long as you’re hydrated and eating food to support your training.

Exercise energizes us, and improves our immune system by helping to move our lymph fluid through our body and keeping all the circulatory fluids flowing.

There are all these awesome benefits and reasons to exercise – and it FEELS GOOD when we do it, so some of us can fall into the trap of putting a little too much emphasis on this leg of the chair to the exclusion of the others. This isn’t true for everyone, but overtraining is something I struggled with in the past before finding my balance.

Even professional athletes, who train at the highest level can’t neglect their 4 chair legs (I just like to imagine them having really high chair legs). Because the bar is so high for their athletic performance, they train at the highest level.  And to stay in the game and be successful, you better believe they are getting optimal sleep, nutrition and stress management techniques. They have coaches and trainers who are dedicated to making sure that happens.

While I can’t physically come to your house every morning and get you to exercise, I CAN be with you anytime you want me to coach you and motivate you with workouts from the blog right here in any category you like, or better yet with a workout plan to follow so I can coach you along.

Take my Fitness Type Quiz to find the perfect program for you, or choose from the workout plans below for yourself!

• Home Workout Domination
  8-week home workout plan that uses some minimal equipment like dumbbells, stretchy bands and an optional exercise ball that builds strength, tone and lean lines in your butt, legs, abs, arms and back.

• 30 Day Abs and Booty Challenge
  30-day at home workout challenge that uses some minimal equipment and works your body head to toe, with an emphasis on sculpting and shaping your booty, legs and abs

• The 90 Day Challenge
  12-week progressive bodyweight (NO equipment needed) home workout program that sculpts, strengthens and shreds you head to toe. Short, efficient workout sessions. Includes an 8-week meal plan and lots of bonuses.

• Lioness Strength Training
  8-week gym program (with home options) to build a lean, strong physique using gym equipment (barbells, weight bench, swiss ball and other equipment found in the gym); includes an 8-week meal plan.

So take a few minutes today and think about yourself and these 4 pillars of your health. I’m guessing that you’ve already identified the one(s) that need some of your attention. Share your insights with me in the comments below.

Give the pillar that needs it some attention.

Get some new resources.

Spend the time.

YOU are that important, and so is your health.

The post The 4 Pillars of Health appeared first on The Betty Rocker.

No sooner had I answered her than I suddenly got a similar question on the blog, my fan page, on my Instagram, and even my friend Barb was asking me this question! While I had talked about this on live coaching calls before, I hadn’t put it together in one place for you as a reference until now.

If you’ve been wondering something similar, today I’ll take you through the top five reasons why you aren’t seeing the results you are after even though you are showing up and doing the work:

1: Overtraining

Overtraining is a factor in a lot of chronic fatigue, it’s the reason people get injured when they shouldn’t, AND it’s a culprit in why you don’t see results faster.

When you are able to give 100% to the workout you are doing, you will get more out of it. So it follows that you want to be ABLE to give 100% by being fully recovered from the last one.

During your workout, you’re actually creating inflammation in the muscle tissue and tearing it down. In a strong, healthy person (one who is well rested, well nourished and injury free), that is great, because that tissue grows back stronger than ever AFTER your workout WHEN you REST.

Exercising too much can create a state of chronic inflammation in the body, setting you up for fatigue, lack of weight loss (your system is stressed out, which makes it hold onto body fat) and you’re more likely to get injured on muscle tissue that hasn’t fully recovered.

This is why you don’t want to overtrain, or exercise with high intensity every day.

Be aware of the type of workouts you’re doing daily, and mindful of your energy levels. We’re all in different places, with varying goals – so let your fitness level and the way your body feels after you workout be your guide.

You’ll need to experiment to find out your sweet spot, but even when you do it can change from week to week, either because you didn’t get a great night’s rest, your monthly cycle, additional stress, or one of your workouts was just more taxing than usual and you need more recovery time.

I get the desire to “move every day” and that’s a really healthy attitude. But it doesn’t also have to mean “no days off” when it comes to training. Moving every day can include your actual dedicated workouts AND activities like walks, hikes or casual bike rides, shoveling snow, raking leaves, gardening, or other activities where you’re moving, but not for a “workout.” I like to call those “active recovery days” (here’s 10 ideas for those days for you).

In most of my workout challenges, we offer you 2 rest days, one that is dedicated to mobility or stretching, and one that is completely off. You could use that as an active recovery day and do something fun, but for the best results with your training your body needs the recovery time from the workouts.

As you get stronger, your body will crave more intensity. However that’s something you want to build into the days you workout, either by making your workouts longer in duration, or using more resistance. More intensity does not mean more workout days – you’re still working at your body’s capacity (even if it’s increased) and you still need recovery days so you can hit your next workout with 100%.

2: Skipping Meals

One of the MOST important parts to seeing results is fueling your body often, and getting in tune with your hunger and fullness cues.

As women, we do better in a fed state vs a fasted state. Researcher, scientist, and famous for her TED Talk “Women are Not Small Men,” Dr. Stacy Sims outlines this beautifully in a recent article about why Intermittent Fasting isn’t ideal for women:

“You may hear about men getting cognitive focus and clarity of mind when they are in a fasted state, and this is because we know specifically that the parasympathetic response in men is one that is very strong.

But in women, it’s not a parasympathetic response. It’s a sympathetic response to not having enough calories. In a fasted state, women are anxious, they have brain fog, they get a little bit of depression and an elevated heart rate, and it’s because they’re in such a high sympathetic drive.

We also know that in women, there’s no improvement in blood glucose control, where as in men there is. We also know that the autophagy that is so well-documented in intermittent fasting, is very minimal in women, but it has a massive effect in men.

The biggest thing about IF is it signals an increase in visceral fat in women. (the fat around the essential organs, the protective fat that’s really hard to mobilize and increases cardiovascular risk.)”

The other thing that will mess you up when you don’t eat is you’ll be more likely to play that mental game with yourself like, I didn’t have lunch, so this piece of chocolate cake is no big deal. Nothing wrong with treats, but when you’re in that cycle of “skip-reward” it’s not doing you any favors.

And skipping meals also sets you up for cravings -because your  body just needs energy, and reaching for the fastest source of it, sugar, is a handy way to get some. But that has consequences, as you know.

Insulin helps your body regulate blood sugar levels by guiding your cells to accept the glucose from the food you just ate. When your cells absorb that fuel, you get energy. A skipped meal can cause blood sugar levels to drop, which can throw off your insulin system and over time, create insulin resistance. Once your body and brain have stopped “listening” to insulin’s signals and stop absorbing glucose, you end up with excess glucose floating around in your bloodstream which your body (in)conveniently packages up as fat.

Insulin resistance: Insulin’s job is to help bring your blood sugar levels back to equilibrium by opening up the cells to receive glucose. People who are insulin resistant produce insulin, but their cells have stopped responding to it.
The pancreas, which makes insulin, turns up the volume, producing more and more insulin in response to the elevated blood sugar, but the cells still do not take it up and blood sugar continues to rise.
Prolonged elevated blood sugar can damage organs and nerves, and is associated with obesity, type 2 diabetes, high cholesterol and high blood pressure.

Insulin Sensitivity: Insulin sensitivity refers to how responsive your cells are to insulin – so how much insulin needs to be produced in order to shuttle the amount of glucose in the bloodstream.
You are insulin sensitive if a small amount of insulin is needed to deposit the glucose you’ve taken in.
Improving insulin sensitivity can help you reduce insulin resistance, and reduce the risk of many diseases, and ensures your body converts the energy from your food in the most efficient manner (including supporting your muscle).

The more insulin sensitive you are, the more readily your nutrients will be partitioned to the muscle tissue to be stored as glycogen (rather than fat storage).

You see, your body likes to be in a state of constant equilibrium-that’s what hunger is for: to remind you to eat so you can maintain a steady energy state. Skipping meals will make you feel tired, lessen your ability to focus, create cravings, and make you hold onto your body fat.

It’s totally fine if you eat 5 times a day, 3 times a day or within a time window. Just be sure to eat ENOUGH food daily so that you feel satisfied and full, and ensure its from nutrient dense sources so you get the benefits and reap the rewards.

3: Not eating enough nutrient-dense food

Every time you eat, you’re creating the foundation and tissue that make up the actual shape and structure of your body – and every time you exercise, you’re simply putting the finishing touches on the beautiful physique you’ve sculpted with what you put in your mouth.

How your muscle uses the food you eat for energy and growth (excerpt from How Muscle Works)

The foods we eat in the form of carbohydrates, fat and protein are all potential fuel sources for the body’s energy needs. They follow different metabolic pathways that provide us with immediate energy or stored energy for later use, and our muscle cells access them in different ways.

Carbohydrates are broken down into glucose, which can be used for immediate energy, or sent to the liver and muscles and stored as glycogen.  Your body has a limit to how much glycogen it can store in both places.

The liver has a set capacity, and muscle tissue can store a set amount that depends on the amount of muscle you have. If you take in more than you can use for energy and more than you can store in your muscles and liver, it will be stored as body fat.

During exercise, there are several ways your muscles get access to fuel:

• Stored muscle glycogen is converted back into glucose fueling muscle contraction.
• The liver converts its stored glycogen back into glucose, stabilizing the blood sugar, and also making itself available for the muscle tissue to use for energy.
• Stored body fat (in our adipose tissue) is broken down into fatty acids that are transported by the blood to fuel the muscles – but this is a slower process compared to the way the body uses carbohydrates (glycogen) for fuel.

Fat helps fuel your muscles for low to moderate intensity activity (in the presence of oxygen availability), so the daily energy you expend doing your regular activities, and any exercise performed at or below 65% of your aerobic capacity. Carbohydrates fuel higher intensity activity, when your body can’t process enough oxygen to meet its needs (see 2 in section IV).

Unlike fat and carbohydrates our body doesn’t have a “storage reserve” for protein. This is one of the reasons it’s a good idea to include it in all of your meals throughout the day. Protein is primarily used to build, repair and maintain body tissue (in a process called protein synthesis) and make enzymes and hormones. It serves only a tiny percentage of the body’s energy needs.

The protein you eat is key in supporting muscle tissue repair and development in a process called muscle protein synthesis (MPS).

Protein is the main building block of muscle tissue. When you eat foods that contain protein, they’re digested into their amino acids which are transported to body tissues and built into tissue proteins. Protein synthesis is the process of building new proteins, which happens in all the body’s organs.

Muscle protein synthesis (MPS) is the process where your body builds specific muscle proteins from amino acids, and this contributes to muscle size.

Muscle protein synthesis can be increased by including protein with each main meal, and by including protein after you exercise – after the “tear down” has occurred. The amino acids from the protein you ingest will be shuttled to your muscles, replacing any lost during exercise.

The contractions your muscles make decrease muscle protein synthesis during a workout, but it rebounds post-exercise especially when protein or amino acids are added. Studies show that between 20-40 grams is the best amount to support this process, and that eating protein throughout the day in your meals is also a contributing factor.

The ability for dietary protein to impact muscle protein synthesis decreases with age. On my podcast, Dr. Gabrielle Lyon discussed that this response in older adults necessitates a need for increased amounts of dietary protein.

This may be significant if you are over 40 and not being mindful of your protein intake. I recommend including between 20-30grams with each main meal, and supplementing with a protein shake post-workout on training days.

Like we were talking about above, your body can store the glucose you don’t need for immediate energy in 3 places, your liver glycogen, your muscle glycogen, and/or your fat cells.

“Nutrient partitioning” describes which of these 3 paths will be taken, and that has a lot to do with your current amount of body fat, muscle mass, and hormone levels – particularly insulin.

If you are insulin resistant, fat storage is prioritized. If you have good insulin sensitivity, muscle and liver storage is prioritized, and you get the bonus benefit of it aiding your amino acids entering the muscle tissue as well (muscle protein synthesis).

Improve your insulin sensitivity by eating whole foods, and getting regular exercise.

Constantly eating high sugar foods (or eating in excess of what your body can process) triggers the insulin response over and over, leading to insulin resistance. Doing the opposite of that, eating low-glycemic (low sugar) foods – in the form of fiber rich whole food carbohydrates is a great way to improve your insulin sensitivity.

A slower, steadier influx of glucose (rather than a huge spike) gives insulin a chance to do its job at the right pace. Including fiber helps us feel more full – meaning we won’t be as likely to overeat. Dietary fat has a similar effect, slowing down nutrient absorption and making us feel more full and satisfied so we’re not as likely to overeat. Plus, fat is very nutrient dense, giving us plenty of energy in a smaller package.

Cooking your own foods so you know exactly what’s going into your body is an ideal way to support your muscle tissue. It’s far easier to overeat when you’re eating pre made foods from refined flour and sugar like breads, cereals, sweets and desserts – they don’t contain as much fiber as their original ingredients did, and constant reliance on them will just keep on spiking your insulin, leading to more body fat storage and insulin resistance.

Here are just a few of the healthy, whole food recipes found in the Body Fuel System, my signature eating plan.

Insulin also has the added benefit of decreasing muscle protein breakdown (MPB). In the absence of insulin, or in the case of insulin resistance muscle catabolism (breakdown) occurs.

Your brain needs a constant, steady supply of glucose to function optimally, and MPB allows the body to gain access to amino acids that can be converted into glucose when there aren’t enough available from your other stores. Muscle protein breakdown can also occur when we don’t eat enough food (or too few carbohydrates) and glycogen reserves are depleted. The body needs fuel, so skeletal muscle is broken down and converted to glucose.

Fat, protein and carbohydrates all provide the nutrients your body needs for your workouts, and eating them throughout the day from whole food sources will provide you with plenty of fuel for both daily activities and muscle growth. Together these nutrients support healthy muscle tissue before, and after a workout.

So many people are walking around with nutrient deficiencies masquerading as CRAVINGS, that could be resolved by eating real foods and rotating their greens (read my 5-step food prep and recipes guide for a 3-day plan and recipes to try.)

A great way to get started is to think about 2-3 breakfast options you like (for me it’s eggs, oatmeal and smoothies), your favorite entrees that could double as dinner or lunch – and I just think of what proteins I want to base them on, then what carbs, and finally what fats would work well (as simple as olive oil or hemp seeds or avocado).

I fill that in with a couple snacks like home made pumpkin protein muffins or an easy to make trail mix, a couple staple sides I would want on hand daily like a big mixed greens salad and some rice, quinoa or pre-made easy to grab sweet potato chunks – and make my list and pick my recipes around that.

For so many reasons, it is essential that you take your eating just as seriously as you take your workouts.

While it’s easy to get focused on our workouts and harder to get focused on nutrition, remember that how you eat is so much more important to your external (and internal) results. There is no exercise plan in the world that can out-train poor nutrition.

4: Not getting enough sleep

Not getting enough sleep is such a SNEAKY way that we can sabotage our results. A typical day for a lot of people is to get up early, prioritize their workout, skip breakfast, have a few drinks after work, and then  after a long day stay up late to cram in just a little extra “me time.”

Unfortunately, this is like a perfect storm for metabolic meltdown, and the best way to keep padding your waistline.

We already talked about what happens when you skip meals, but skipping sleep is terrible for our health. It can also lead to the development of insulin resistance, and type 2 diabetes, obesity, heart disease and high blood pressure.

Getting less than 6 hours of sleep a night can lead to weight gain and increased cravings for unhealthy foods. Lack of sleep can lead to the development of many chronic diseases. It also disrupts important metabolic pathways that are involved in your energy balance and regulation which in turn effects your results.

Many important hormones that are directly related to you seeing your body respond to your workouts and healthy eating are disrupted when sleep quality and quantity are inadequate. Getting enough sleep allows you to perform better, makes you happier, regulates your hormones, reduces stress levels, improves focus, creativity, memory and regulates and reduces inflammation.

Plus, having adequate rest gives you the energy to get to a workout at the end of the day if that’s the only time you can go, get you up and at it first thing in the morning, and help you manage stressful things that may come up throughout the day.

Everyone is different but I agree with the National Sleep Foundation –  getting around 7-9 hours is optimal. Some things that help with falling asleep and staying asleep are making sure your environment doesn’t expose you to light as light on your skin signals your body that it’s time to wake up.

You can also use a sleep mask as needed for a really good sound sleep. Begin winding down from computer or phone use an hour or so before you’re planning to sleep and keep in mind that the light from TV’s and electronic devices disturbs your ability to rest.

Read more tips about getting good sleep – and why it matters – right here.

5: Not mitigating your stress

Stress raises your levels of a hormone called cortisol in your body. Cortisol, in its normal capacity has important jobs like supporting your sleep-wake cycle, but as it pertains to this discussion it also has the ability to raise blood glucose levels when it is elevated because you’re chronically stressed.

In times of stress our bodies go into “flight or fight mode.” When this happens your body releases adrenaline and cortisol. In the short-term, the adrenaline reduces your hunger levels as your blood flows away from the internal organs to your larger muscles to help you defend yourself. However, once the effects of adrenaline wear off, we are left with cortisol.

This cortisol tells your body it’s time to replenish your food supply but we are also left with excess amounts at the same time. The excess levels of cortisol slows down your metabolism to maintain an adequate supply of glucose in your blood in order to fight off any threat (stress).

Once the stressful event is over and our stress levels fall,  our glucose levels remain high and that glucose gets stored as fat. Most notably visceral fat and BELLY FAT.

So getting stressed about your expected results and how fast they’re going to happen can also cause our stress hormones to rise, which in turn promotes storage of more belly fat, decreases our ability to get good rest and decreases quality of life and life enjoyment.

Don’t stress yourself out about the little things. Remember to breathe. Try to give others the benefit of the doubt and steer away from negative thoughts as much as possible. Don’t get caught up in beating yourself up – know that YOU are in control of your thoughts, your actions and the direction you decide to go.

One thing that has helped me deal with everything from negative thoughts to reacting to challenges has been a regular meditation and breathing practice. It’s a proactive way to teach your body how to respond to stress and bring yourself back into equilibrium faster. This has numerous health benefits outside of keeping you lean.

Read the Top 5 Ways to Beat Stress and Get More From Your Workouts if this is a topic of interest!

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Top 5 Reasons You’re Not Seeing Results appeared first on The Betty Rocker.

First of all, thank you for all of the amazing compliments!

I’m kind of a minimalist when it comes to makeup and daily maintenance because I train regularly, and sweat a lot so I just don’t have time for makeup that runs down my face – but I do love wearing it on occasion!

Fortunately, what I’m going to share with you really maximizes a beautiful complexion and healthy hair, while minimizing your need for products, weird hair vitamins, or adding a ton of extra stuff to your bathroom cabinet.

Also – everyone is gifted in different ways genetically and we all live in various climates, so how your hair and skin react to the humidity or lack of humidity around you are also going to depend on where you live, and your DNA.

That being said, regardless of what products you or I use, I think what really has the biggest impact is first and foremost…

#1: What goes IN your Body

I will start this out by saying the truth: all the products in the world won’t make a difference if what you’re putting IN your body doesn’t generate healthy cell tissue.

I attribute most of how shiny and glossy my hair is, and how clear and smooth my skin is to how I eat.

I eat whole foods, I balance the nutrients, and to stay consistent I employ a flexible 3-option food set-up system that I detail in the Body Fuel System, my essential eating guide and 6-week done for you meal plan.

When you think about the building blocks of the cells that make up your skin, hair, nails and body tissues, it all comes down to what you eat.

So focus on that #1 before spending your hard-earned money on any of the nice products I use, and really question whether you want to be taking a “hair supplement.”

If your hair isn’t glowing and growing because of a nutritional deficiency, get to the bottom of that because there are other areas of your health and life that can affect too.

You don’t want to just mask the symptom of a potential problem by forcing your hair to grow and missing the fact that you need to stop drinking soda or simply start eating more fiber.

#2: Sweat it OUT

My second reason for glowing skin and hair that grows super fast is honestly exercise. Regular exercise keeps my body in an optimal state, gives me awesome energy and boosts cell turnover.

I also regularly use a sauna. I use an infrared sauna because the light spectrum penetrates down to a cellular level, allowing me to sweat even more.

All the activities that help us sweat really unlock and purify our bodies from things we store in our cells and regulate our body temperature.

#3: Hydrate

With all that sweating, it’s vitally important to stay hydrated. I don’t know if you’ve ever listened to J Lo talk about what she attributes her flawless complexion to, but I’ve heard her speak on numerous occasions about hydration as her main “secret.”

With her high energy dance routine (exercise) and clear focus on her healthy eating, the Queen herself is working these 3 steps, and you and I can too!

Your body is made up of 70% water, so you need to drink water frequently to stay hydrated and allow your body’s natural detoxification organs (kidneys, liver) to do their job of filtering out any wastes or chemical byproducts your body comes into contact with. It’s ideal to make sure that water is as clean as you can get it.

The quality and cleanliness of your water is just as important as quality and cleanliness of your food. The US Environmental Protection Agency oversees tap water, and the USDA oversees the regulation of bottled water. The regulations are not actually that different when it comes to what both are tested for. Buying bottled water increases plastic waste, so your best bet is to invest in a home water filtration system if you can like the Aquatru (great if you’re renting), or something that’s connected to your sink itself (great for homeowners).

#4: Hair Care

When it comes to hair, we’re all a little different – short, long, how long you can go without a wash, etc. Probably my biggest reason for having shiny hair that grows so fast is how I eat, and how much water I drink daily. That’s #1. I also just don’t wash it more than once a week, and have never been one to back comb, or put a lot of products in my hair.

Sleeping on your hair: I have been sleeping on a satin pillowcase for years, because it prevents breakage and is very gentle on your hair. I’ve gone through various stages of life where I would put it in pigtails or braids (my hair is long!) or put it up on my head.

I also like using a satin-lined sleeping cap when I travel, which keeps the hair all contained in one place and very soft and not messy in the morning when I wake up.

Hair ties: Speaking of breakage, I always wear cloth hair ties to prevent it breaking since I work out so much – and as you’ve probably noticed from my videos they don’t always hold it up! I’d rather have it fall down than break though, so I just go with it.

Sample Hair care products: Keep in mind that you do not need any of these things, focus on the top 3 things I shared, but since so many people have asked, this is what I use.

Timing: I wash my hair once a week. I don’t use dry shampoo (I know you’re wondering, since I work out regularly). I let it air dry after a workout and really keep any products like hairspray, creams, gels etc to a minimum so my scalp can breathe.

Shampoo and Conditioner: I use Oribe Gold Lust shampoo and conditioner in my hair as my regular product. I absolutely adore the smell, texture and way it cleans my hair and makes it super smooth.

I blend the conditioner with their hair mask and let it sit on for about 3-4 minutes while I’m in the shower. Yes, not the cheapest products – but since I wash once a week I get a lot of value and time out of one bottle, even with long hair. A little goes a long way.

I have also previously (and sometimes will rotate this in) used Kevin Murphy Repair Me Wash and Repair Me Rinse. I love the smell, I love the brand, and I love the way it strengthens my hair. Both the Kevin Murphy and Oribe product lines smell incredible and are awesome for your hair.

On a budget? A great, and inexpensive hair treatment to try at home is actually coconut oil. I’ve used it to add shine and gloss to my hair on numerous occasions. Just work it into your hair from the roots to tips, leave on for about 15 minutes, and wash your hair like usual.

Drying: I blow it out after a wash (again, I just wash my hair once a week) with a really amazing blowdryer made by Dyson. It’s so cool – very pretty and light weight, and sounds different than a typical blowdryer – but pricey and often more of a professional use dryer.

Before the blowout I do add a couple things to my hair, including Oribe Gold Lust blowout cream, a little Kevin Murphy Mousse and their incredible-smelling Root Lift. Again, I do this once a week, so this stuff lasts me for months.

Styling During the Blowout: For my blowouts, I usually just blow it out in sections with a round brush, curl the ends, and then pin and set it while I finish the entire head of hair. This gives me a lot of volume when I take it down. Because it’s SO long (it grows insanely fast), my stylist keeps it trimmed and shaped for me regularly.

#5: Skin Care

Dry Brushing – I’ve been dry brushing for over a year and I really love how it feels and how smooth it makes my skin.

I use a dry brush I got on Amazon and start at my feet and work my way up, always brushing toward the heart, or toward the lymph nodes that are the closest to the area of my body I’m working on.

Face and Body – I have been using Annmarie Skincare for a couple years, ever since I met the founder at an event and learned how she makes her organic skincare products. My skin is pretty normal, but she has a whole line of products suitable for all skin types.

Cleansing: I always always always wash with the Aloe and Herb Cleanser, which I use a wet washcloth to towel off. At night when I cleanse, I blend it with their Ayurvedic Facial Scrub.

Always rinse your skin really well after cleansing to remove all traces of the product and any makeup residue. At night I also use the Anti-Aging Serum and the Anti-Aging Eye Cream.

Serum: I go for a serum after cleansing, either the Citrus Stem Cell Serum or the Wild Fruit Serum.

They both smell incredible. I’m pretty simple, so after that dries, I just get on with my final layer, a combination moisturizer and lightly tinted SPF by Bare Minerals. I usually blend a couple shades together to get my perfect skin tone.

Exfoliate and Mask: About once or twice a week, I’ll exfoliate my face with her Kaolin Micro Exfoliant, and follow it up with a Coconut Honey Mask (I could literally eat it lol). I don’t use any of their facial moisturizers as they are all oil based, and I do get lash extensions that break down with oil.

Makeup – I’ve never been much of a makeup person, but I do love to wear it on occasion. I’ve been using Annmarie Skincare mineral makeup (and you can get a $20 kit with all the colors so you can find your perfect fit and play with contouring etc) blended with either a facial oil or one of the serums I mentioned,.

On a budget? A natural skin care option for you if you want to skip purchasing any products is to use coconut oil (once again – it’s amazing) on your skin.

To make a mask, you can blend it with a little honey, which will create a sticky, delicious smelling mask. Leave it on for about 10 minutes, then rinse off with warm water.

To make a natural exfoliant, blend coconut oil and sugar together in a small dish, and use to gently massage into your face to remove dead skin cells and get your skin glowing!

And there you have it! My 5 Steps to Glowing Skin and Shiny Hair...I hope you liked it and got some good inspiration for yourself!

Please write and let me know all about your hair and skin, and what things you notice when you change your diet.

I hear most often from my readers that after they start using meal plans like the Body Fuel System they see a remarkable improvement in their skin, and their hair grows faster.

Along with these fun products that I enjoy, I really can’t speak highly enough of the benefits of healthy, balanced eating, regular exercise, making hydration your DAILY MISSION and sauna use if you have access.

Cheers to your health, happiness, INNER, and outer beauty Rockstar!

The post 5 Steps to Glowing Skin and Shiny Hair appeared first on The Betty Rocker.

Why I do this: The fiber in a smoothie has wonderful benefits for your digestive system. Also, I don’t love cooking greens all the time, and it can be tough to get enough greens in on a daily basis. Making a smoothie gives me the opportunity to create a mini meal, plus greens.

Best Practices: Regularly rotate your greens and ingredients for the greatest nutrient variety. When it comes to what to put in, imagine the ingredients on a plate, like a big salad and if that would be a fulfilling meal.

Boost your smoothie with a serving of protein (I use a plant based, organic protein like I Vanilla Protein) to make it more satisfying and help you meet your daily protein needs.

What other ingredients could you add to increase the other nutrients? Along with protein powder, I add things like hemp, chia or flax seeds, sweet potatoes, oatmeal, peanut butter, etc to my smoothies

MORE: Green Smoothie Recipes

2. Include Protein with All of Your Major Meals.

Why I do this: When I decide what I’m going to eat at any time of day, whether I’m at home, in a restaurant, or at the grocery store, the first thing I think about is what protein source I’m going to include.

Building the rest of my meal is easy once I figure out the protein. That’s because protein is the foundation of every vital function in our body, and I’m not going to make the mistake of leaving it out!

Eating protein is not going to “bulk you up.” It’s an important nutrient that’s responsible for multiple body functions. It is even more satiating than fat or carbs, and it can boost your metabolic rate while lowering your appetite. If you’re constantly craving sugar or sweets, it is important to take a look at the nutrients in your daily dietary intake to see if you’re getting enough protein, fat and complex, wholesome carbohydrates.

Animal protein is generally a complete protein (meaning it contains all the essential amino acids your body needs) while plant protein (with a few exceptions) is generally incomplete. However eating a combination of plant foods can make a complete protein. I eat a mixed diet, and include grass-fed whey protein powder or sprouted plant based vegan protein powder several times a week to ensure I’m meeting my needs without having to cook EVERYTHING.

Best Practices: The “right” amount for each individual is going to vary depending on your activity level and goals – just like any other nutrient. Just like most body tissue, muscles are in a constant state of breakdown and repair. To gain muscle, you have to eat more protein than your body is breaking down.

For people whose goal it is to gain mass, increasing protein intake will help build muscle and strength (in conjunction with a fitness regimen of course).

For individuals who want to hold onto the muscle they have while losing body fat, an increased protein intake is also appropriate as this increase spares muscles tissue while losing weight.

A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. This estimate is a bit high for those in maintenance mode or general fat loss (while active and maintaining muscle).

It’s hard to give an exact figure because of how much conflict there is in studies but it’s safe to say 0.7-1 grams (give or take) per pound of body weight is a reasonable estimate.

More About This: Protein 101

3. Properly Prepare and Include the RIGHT Carbohydrates

Why I do this: Carbohydrates are basically sugar and starch. Apples, blueberries, sweet potatoes, quinoa, oats ― they’re all carbs. So are cookies, pastries, soda, candy, and chips. Your body breaks carbohydrates down into glucose molecules.

Those molecules are ideally used as either immediate energy fuel for your muscles and brain or converted to glycogen and stored in the liver and muscles as reserve energy. Your body can store about a half-day supply of glycogen.

Being active and exercising means you’re going to go through your reserves faster and will want to replenish them. But overeating – or choosing the wrong kind of carbs – will cause weight gain. If and when your body has more glucose than it can use as energy or convert to glycogen for storage, the excess is converted to fat.

I do not recommend a no-carb or low-carb diet for any length of time. Long term carbohydrate deprivation leads to a complete depletion of your body’s storage glycogen levels, depression of your immune system, decrease in metabolic function, and a host of other issues.

Best Practices: Making your baseline a good variety of complex and simple carbohydrate foods provides your body with the nutrients, vitamins, and fiber it needs without spiking your blood sugar or overloading your liver. I’m talking about easy stuff like quinoa, brown rice, baked sweet potatoes, sprouted grain bread and overnight oatmeal. Fruit is a wonderful quick-digesting carbohydrate, but will not give you the same long-lasting energy as oatmeal for example – so go for variety.

Keep in mind that soaking, sprouting, or fermenting grains is always the best preparation method that breaks down the protective outer coating of the grain and the gluten protein, and allows your body to get their full nutritional benefit.

More: Carbs 101

4. Eat Your Good Fats to Stay Lean

Why I do this: If you think you should skip eating fat to lose weight and build muscle, think again!

Fat is the preferred fuel of muscle tissue at rest (make sure you get plenty of sleep to maximize this benefit), AND it protects your muscle’s valuable protein stores while being burned for energy along with glucose and glycogen during exercise.

Eating fat provides your body with the means to absorb the micro-nutrients in foods like vegetables and greens by shuttling and dissolving their fat-soluble vitamins and phytochemicals (making it a powerful ally in optimal health).

You won’t get the maximum benefits in all those green smoothies without the inclusion of fat in your diet.

We lose out when foods are stripped of their natural fat (like making yogurt fat-free for example) because the healthy, fat soluble vitamins they contain are lost along with the fat.

Keep in mind that a pound of fat and a pound of muscle might weigh the same, but their appearance is vastly different – muscle is far denser than fat, so as you lose fat and gain muscle, your body composition will change and your clothes will fit differently – but your weight on the scale may not move!

Best Practices: Balance is key in fat consumption; eating enough of the good stuff (nuts, avocados, flax, salmon, etc.) promotes weight loss and weight maintenance. Eating too much of the bad stuff (ice cream, cake, pastries, pizza, etc.) promotes weight gain.

More: Healthy Fat 101

5. Take an “NSA” (No Strings Attached) Approach to Special Foods and Occasions

Why I do this: One of the reasons it’s so hard for most people just starting out on a health journey to stay on track is that it seems so overwhelming to stop eating ALL the delicious treats, give up cocktails and desserts and easy to grab salty snacks.

I find this “all or nothing” approach is a primary culprit in why I haven’t been able to stick to things myself – it’s really hard to be “perfect” all the time, and it’s really NOT FUN either.

It’s one of the reasons I don’t advocate counting calories or tracking all of your macros endlessly – doing this as a check-in and from an educational standpoint is one thing, but relying on it forever takes a lot of the enjoyment out of eating, and lessens your ability to listen to your body and your own intuition.

Best Practices: I could tell you to 80/20 it, but that might not be the right ratio for you week to week. Try to prepare most of your own food, and stick to my guidelines above when you’re eating out for the most part. But also let yourself live.

Birthday parties, special occasions, a Saturday night out – enjoy yourself! Don’t force yourself to stick to your super clean foods – they’re hard to find in restaurants, and at certain relatives we visit If you’re in charge of what you’re putting in your body when you’re home, it’s okay to let yourself take a night off. Sometimes it might be two.

You’ll notice how your body feels and responds to these things and it will be easier to choose when to do it – because you’ll know what the consequences are. As long as you’re making an informed choice, you can’t get it wrong.

More: How to Have a No-Strings-Attached Relationship with Junk Food

6. Set Yourself Up for Eating Success

How I do this: The cornerstone of my success these past several years has been applying the nutrient information I shared with you above in a meaningful way; choosing recipes and meals that include all the essential nutrients from the best food sources and setting myself up an efficient plan.

I hate eating boring and bland food, so I always am making fun pestos and spreads, combining simple spices and fresh herbs to bring out the best in my meals.

I also try to choose recipes with complementary foods so I don’t have to buy a ton of random ingredients I’m not going to use. A little planning goes a long way.

Best Practices: A great way to get started is to think about 2-3 breakfast options you like (for me it’s eggs, oatmeal, and smoothies), your favorite entrees that could double as dinner or lunch – and I just think of what proteins I want to base them on, then what carbs, and finally what fats would work well (as simple as olive oil or hemp seeds or avocado).

I fill that in with a couple snacks like homemade pumpkin protein muffins or an easy to make trail mix, a couple staple sides I would want on hand daily like a big mixed greens salad and some rice, quinoa or pre-made easy to grab sweet potato chunks – and make my list and pick my recipes around that.

Please do use my extensive blog post on this with an entire sample of meals, recipes, and daily menus to get you started:  5-Step Food Prep and Recipes Guide

7. Create a Morning Routine

Why I do this: One of the biggest game-changers for me over the past year has been establishing a morning routine. I have a few different practices I rotate through in the morning depending on how I feel, but being consistent about setting aside time for myself before I pick up my phone and start reading emails or jump into my work day is so important for how productive and balanced I am able to be throughout the day.

On days I’m very short on time, I grab my 5-minute journal (available in hard copy or as an app) and quickly write down what I’m grateful for, 3 things that would make my day awesome, and my daily affirmations.

Affirmations are an awesome daily practice, however, you incorporate them – because actively THINKING about what you most want the outcome to be for yourself in any given situation helps you take more meaningful action to achieve that goal.

On days I have a little more time, I do my 5-minute journal, I do 10-20 gratitude burpees (that’s where I think of a person in my life I’m grateful for with each burpee) and then I sit and breathe quietly for 5 minutes or more. Sometimes I’ll listen to a guided meditation, like one of these from Tara Brach who is a wonderful mindfulness practitioner.

About once or twice a week I’ll have time to go out for a 30-40 minute walk, which I absolutely love doing. I like listening to an inspiring podcast while I’m walking to get me thinking outside the box and inspire me creatively.

Catch up on: The Betty Rocker Show Podcast

8. Make Time to Exercise 3-5 Times a Week

Why I do this: Whether you are moving for 15 minutes with intention or for an hour, it’s important to keep your body moving.

Did you know that the main reason they get patients up and moving after an accident or injury as soon as possible is because the lymph, the body’s immune fluid, doesn’t have its own pump like the blood has the heart? The only way to circulate the lymph is to move – so not only does exercise provide you with strong bones and sleek muscle, it also keeps you healthy.

I love having a plan to follow, which is why I write workout programs and create challenges – I am always looking for inspiration and the opportunity to make my body as healthy and strong as it can be.

I use both bodyweight AND resistance type exercise training styles. Sometimes I focus on one or the other for a couple months, and sometimes I combine them. There is not a wrong way to do it, what’s right for you depends on your goals, your lifestyle and your time availability.

Best Practices: Always make time to warm up your muscles. Use a Foam Roller to care for your muscle tissue and prevent massive soreness.

9. Be Present to Your Workout

Why I do this: During any workout session, it’s so important to be IN your body.  That is the BEST way to a) prevent injuries and b) get the fastest results.

Engaging your mind with the muscles you are working and focusing on what you are doing will 100% make those muscles work harder, and allow you to get the maximum benefit from your session.

So stay off your phone. Stay in your breath. Stay present to your body – what it’s doing and feeling.

One of the biggest mistakes I see clients make is taking a look at a workout and trying to get through their reps as quickly as possible, at the expense of their form – and, quite frankly, their enjoyment of the workout.

It’s not about “getting it done,” it’s about how well you do every single rep if you want to see great results.

Best Practices: It’s more effective for your body to do fewer sets or a shorter workout with great form and 100% focus than it is to do a longer workout where you’re trying to do everything in a rush.

10. Avoid Overtraining and Include Rest Days

Why I do this: Don’t allow your internal dialogue to dictate that if you don’t work out every single day you’re going to look different or lose ground. We are all our own worst critic. Before you get hard on yourself, know the facts.

FACT: Muscle is NOT growing while you’re working out. During a workout, your muscle fibers are actually going through a teardown, and your body is using the nutrients you’ve consumed to provide you with energy for your workout.

FACT: Muscle building occurs when you stop working out, rest, and allow your body to enter protein synthesis: utilizing the nutrients you’ve consumed to repair and build new muscle.

Best Practices: Include and look forward to recovery days as a chance to get other things done – like your food prep or taking a yoga class, or going for a walk, or doing things with your friends. Active recovery is great – that’s when you’re moving but not with intensity.

More: #1 Muscle Building Secret: Rest

11. Get Backup: Seek Regular Care from a Sports PT, Manual Therapist or Sports Chiropractor

Why I recommend this: One very common complaint I hear is “I have pain in my hip/shoulder – should I keep working out? I don’t want to miss my workout!” This attitude that we should “push through the pain” and it will “heal on its own” is a fallacy.

Please work with a licensed practitioner who can support your body. Exercise can be the cause of or exacerbate certain structural misalignments that are very common, especially in the hips and shoulders.

I see a sports PT every 2-4 weeks. I’ve had multiple bike wrecks and car accidents in the past, and while regular training supports strong muscles and bones, if I were training and lifting weights on a misaligned skeleton I’d continuously be in pain.

A massage can be very relaxing, but a Swedish style massage is not going to address structural conditions in your body – though it can be wonderful for your ability to decompress and improve circulation and immunity. There are other massage techniques and manual therapies that can treat structural and postural conditions, like trigger point therapy, Rolfing, myofascial release, and several others – an experienced therapist who specializes in postural correction is an asset to your complete self care routine.

A physical therapist will do some manual therapy, some adjusting and often work with you on exercises to help re-pattern movements in your body so you can exercise with proper form, and a chiropractor will usually work on your bones and realigning them.

One thing I learned from years of working with different practitioners and then becoming one myself was that you cannot just adjust one body system and expect everything to fall into line. Adjust the bones and the muscles will also need to be repatterned or they can pull the bones right back out of place. Just address the muscles and if the bones aren’t correctly aligned they’ll just get irritated all over again. So I suggest an approach that integrates both and exercise with consciousness of your body.

12. Hydrate, hydrate, hydrate!

Why I say this: Many of us are dehydrated and we don’t even know it. Water is necessary to the function of all our internal organs, our metabolic function and is vital in every body process. One of the most common causes of digestive problems, lymph congestion (your immune system), and the inability to naturally detoxify is dehydration.

If you exercise regularly, it is essential that you stay hydrated. Dehydration causes muscle fatigue and cramping, and the body’s ability to thermoregulate (maintain body temperature) is decreased. If you find yourself hungry or tired at odd times, it’s often because you NEED WATER.

My favorite water reminder lately has been this app called Water Minder. You can program it to pop up a notification on your phone at intervals throughout the day (I set mine to every 30 min) and it reminds me to pick up and take a sip out of my water bottle.

Scientific evidence shows that moderate caffeine intake does not affect athletic performance (and can in fact slightly improve it), but alcohol consumption can interfere with muscle recovery from exercise, and negatively impact a number of other performance variables. If you’re consuming alcohol regularly or drinking more than a cup of coffee daily, you need to be aware of the dehydrating effect they can have.

More:  Meet Daily Water Requirements

13. Make Sleep Sacred.

Why I do this: Studies show that getting enough rest allows you to perform better, regulates your hormones so you actually metabolize fats more efficiently, reduces stress, improves focus, creativity and memory and regulates and reduces inflammation.

Getting adequate rest ensures your body has time to perform so many of its necessary functions efficiently and helps reset your mind for the coming day.

Plus, having adequate rest will give you the energy to get to a workout at the end of the day if that’s the only time you can go, get you up and at ’em first thing in the morning, and help you manage stressful things that may come up throughout the day.

Best Practices: Make sure your sleep environment doesn’t expose you to light. Light on your skin signals your body that it’s time to wake up. Use a sleep mask as needed for a really good sound sleep. TRY to go to bed early enough to get your 7-8 hours of sleep. Begin winding down from computer or phone use an hour or so before you’re planning to sleep. Keep in mind the light from TV’s and electronic devices disturbs your ability to rest.

More: How to sleep for a longer, healthier life

14. Be Nice to Yourself

Why I do this: One of the least talked about and biggest culprits in why we don’t reach our goals is a sneaky saboteur called negative self talk. It’s something that we all have to deal with at one point or another, and something we must all ACTIVELY work to overcome.

How we think directly impacts what we say, and what we say is exactly what guides our actions…and has a big impact on the people we influence. So it is IMPERATIVE that we own and choose our thoughts with intention.

I know it’s easy to get frustrated with yourself for not doing your workout, for falling off your eating goals, for all the things you tell yourself you need to do more perfectly. But remember that we have to live in balance with ourselves, have fun, feel joy, be in the moment – and life isn’t about looking like someone else’s version of ‘perfect’ for 5 minutes in a bikini.

I used to talk down to myself SO much. I didn’t like how my butt looked or I beat myself up for how small my boobs were, or that I was pudgy in my stomach, or that my nose was kind of bumpy. I beat myself up internally for drinking too much, eating too much, getting a little crazy, not being able to stick to a plan 100% all the time.

What if instead, I had embraced the things about me that made me unique? What if I could have those days and years back that I wasted hating myself for the most superficial reasons? What if I could have loved myself just as I was, the way I loved my best friends and my family members? Think about this. You deserve to enjoy yourself – exactly as you are right at this moment.

Yes, it’s ok to have goals and be striving to be healthier! Yes, it’s okay to take pride in your appearance and want to look your best. But you ARE amazing. You ARE beautiful. Right now. And you MUST begin to talk to yourself inside like you talk to your friends.

Best Practices: Be supportive. Be encouraging. Say, “you can do it.” Remember who is watching you. If you have little ones, they pick up on that. If you have a partner who loves you, they pick up on that. It’s far easier to love someone who loves themselves, and it’s far easier for kids to value themselves when they see you do it.

Part of what helped me make that shift was becoming aware when I did it. And immediately saying something positive to myself. It didn’t take too long to completely reframe that pattern. And then I took it farther by doing a daily practice of affirmations. Every day I write down the things I believe I am, and the things I am in progress to becoming.

If you spent just 2 minutes writing down “I am patient and loving,” “I am beautiful,” “I am successful,” and more, you would start to make those words and beliefs the landscape your mind lives within on PURPOSE. And there really wouldn’t be room for the negativity any longer. It’s natural for things to pop up! But if you have an alternative, you can quickly catch them and choose something that feels a whole lot better.

More: Motivation for Happiness and Balance

15. Do Not Measure Your Progress By Your Weight on the Scale

Why I say this: Weight alone is a terrible indicator of body composition. Your weight is simply a number that tells you how much the combined tissues in your body weigh – but it doesn’t tell you the far more important thing, which is what those tissues are actually composed of.

Muscle and fat are very different creatures in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body (see above picture in #4).

So if you are adding muscle to your body because you’re following a consistent exercise program and eating in a way that supports that muscle and burns fat, you’re going to be gaining a little lean muscle and burning body fat.

This is what you were after in the first place, but what we sometimes forget is that this awesome change our body is going through doesn’t mean we’re going to suddenly lose 20-30lbs in 2-3 weeks.

What usually happens is that you’ll initially lose weight your body was holding onto from inflammation created from the junk in your diet, and then you’ll experience a more gradual weight reduction over the coming weeks as you stick to your healthy eating plan.

This is the healthiest and most sustainable way to change your body. When you combine that approach with an exercise program like the ones I create, you accelerate your results massively.

The mistakes I see people make are the following:

1. Getting discouraged because they feel they aren’t losing enough weight
2. Getting discouraged because they are comparing their body/result to other people’s – who they don’t actually know the health history, full story (like what happens 2-3 weeks after a rapid weight loss from taking diet pills or crash dieting)
3. Switching programs after a week or two because they don’t think they’re getting fast enough results which often causes an adverse physiological response and can increase weight gain as there is often a lag period in which the individual gives up before starting over – known as the bottom of the roller coaster.
4. Getting stressed about the expected results and how fast they’re going to happen causes stress hormones to rise, which promotes storage of more belly fat, decreases our ability to get good rest (another way to pack on more fat), and decreases quality of life and life enjoyment.

So….if this is you or has ever been you, what I want you to know is that YOUR body is on its own schedule. It’s changing. Every choice you make creates a chain reaction that reverberates throughout your cells, organs, tissues, and brain.

Remember that you may be dealing with a fatigued system, a system that has been inflamed for a while, a system with some hormone imbalances, a system that’s been under siege for possibly years with the chemical byproducts of processed foods that have short circuited your metabolism, screwed up your hormones and put you in a constant state of fat storing.

You can’t expect it to bounce back overnight.

Best Practices: That’s why it’s important to pace yourself. LEARN the actual nutrition information that will help you make and stick to the kind of changes that are needed to produce STELLAR, long lasting results.

Let the food you’re eating teach you about your body, and let your body teach you about the food you’re eating.

More: The TRUTH About Your Weight

BONUS 16. Stay Motivated by Sharing What You Know

How I do this: One of the #1 questions people ask me is “How do you stay motivated?” My answer is ALWAYS the same. I share what I learn.

Before I was Betty Rocker, I was sharing resources with my friends. I was teaching my little cousins how to bake healthy cupcakes. I was teaching my mom how to make a green smoothie.

Nothing is more motivating than wanting to see other people succeed, feel good, and be healthy – and if you care about your own health I bet you also care about the people you love. I know not everyone around you probably wants to do this stuff or is even open to it.

That’s part of why it’s so important to seek out others who enjoy the healthy lifestyle and do your best to model it to as many people around you as you can – even if they don’t want to do everything you’re doing.

When I started my online coaching community Rock Your Life it was so I could share all of my best stuff with as many people as wanted to be a part of it.

I get to talk to the members daily about what they’re learning, share tips and resources with them, and every week we get together for a live motivation and home workout class. It’s super fun, and it really keeps ME motivated!

Best Practices: You don’t have to be a trainer or a coach to stay motivated by teaching (though it is a very rewarding profession!), you can share what you’re learning with your friends and family, post about your progress and daily struggle on social media (pretty fond of instagram for that myself) and always stay open to learning more.

More: Get a 30-day Trial to Rock Your Life, my online home workout studio and women’s support community!

Along with home workouts, challenges and healthy recipes, we talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Betty Rocker’s Health, Fitness and Happiness Manifesto: Top 15 Rules for a Rockin’ Body and Balanced Life appeared first on The Betty Rocker.

Hi Bree,
I’m doing your 30 day challenge and I bought your meal plan as well. I was on a very unhealthy path of eating crap every day and feeling awful, like I was waiting to have a heart attack or something.

I have 2 little ones so I knew I had to snap out of it. I have been doing so awesome sticking to the food and getting in every work out.

I had great results last week. Down 5lbs and 6.4 inches. This week I was a tad discouraged with my results I stuck to the meal plans and work outs….Is it normal for results (weight) to slow down like this right away? Am I eating too little or not enough?

Hopefully chat soon.

Jenn

First, let’s celebrate how well Jenn is doing.

She made a MAJOR difference during her first week swapping out unhealthy processed foods for healthy, whole foods. She’s stuck to a consistent exercise plan. But she’s now feeling discouraged because she didn’t see an additional 6.4 inch decrease in the next 7 days and another 5lb drop in weight.

So let’s talk about our weight, and how it’s not the same thing as our body composition…

Due to over-focus on “weight loss” many women are more focused on seeing a scale number go down rather than on how they can lose body fat and increase lean mass (muscle tissue).

“Weight” by itself is a poor indicator of body composition. Weight on the scale measures overall body weight, which includes muscle, bone, water at the time of weighing, body fat and all the body tissues combined.

Because many of these factors are variable (have you eaten, how much water are you retaining, what time of the month is it, have you had a bowel movement today), it’s more ideal to measure the composition of fat and muscle tissue on the body rather than body weight alone, which does not take the ratio of these important tissues into consideration.

Muscle and fat are very different in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body.

Muscle is denser and more compact than fat, and takes up less space. Fat takes up more space and is looser. If you gained a pound of muscle, your body would look different than if you gained a pound of fat.

Two women, one with more muscle and less fat and one with more fat and less muscle might weigh the exact same number on the scale. But the woman with more muscle will look leaner and more compact, and the woman with more body fat will look thicker.

While a pound of muscle and a pound of fat both weigh one pound, the pound of fat takes up more space than the pound of muscle, due to its structural composition.

This is why taking a closer look at the ratio of muscle to fat on your body matters far more than the “amount you weigh.”

In the picture below, Susan shared how her weight went up and her size went down. Below her examples, you can see 5 lbs of muscle and 5 lbs of fat on a scale – they both weigh 5 lbs, but the pound of muscle takes up less space than the fat. The same thing happens in your body.

Looking stronger and more compact is what a lot of people are after but may not understand that the scale weight alone isn’t going to show you these body composition details and changes, and that our expectation of how fast this is all going to happen may need a little adjustment.

When you change your eating to one with a greater focus on whole foods and start prioritizing protein, you’ll initially lose some fat your body was holding onto from inflammation created from the junk in you used to eat more regularly, and after that initial drop, you’ll experience a more gradual weight reduction over the coming weeks if you stick to a healthy eating plan.

If you add exercise regularly like Jen did, your results will also include shifts in your body composition to more lean muscle, which means that as you lose body fat and gain muscle your body will reflect that look on the outside – you’ll become more compact.

This doesn’t necessarily translate to “you’ll weigh a lot less all at once” though. For instance, check out Sofia’s post about how she looks different (leaner) but weighs more (the #RAB she’s referring to is the “Rockin Abs and Booty” challenge, one of the many challenges in Rock Your Life, which she is a member of).

To get a real body composition measurement, ideally you would use a professional method like the DXA scan (dual x ray absorptiometry), air displacement plethysmography (i.e “Bod pod“), bioelectrical impedance measurement (i.e. InBody scan or similar), 3-D body scanner, or other professional body composition measuring test.

However as these are not always readily available, other methods may be useful for self testing, including skin caliper measurements, measurements with a tape measure around the hips, thighs, arms, stomach and chest, and full length photos from the front, side and back wearing the same or similar garments.

While it’s absolutely fine to weigh yourself in addition to these methods when looking for changes, only weighing yourself will give you very little data that speaks to your body composition. Combined with an over focus on “weight loss” along with the cultural expectations of women and their bodies, many women have disordered eating, disordered self perception, and are following fad diets, skipping meals, under-eating and overtraining.

They end up constantly down on themselves for their perceived lack of progress, under nourished, stressed-out and set themselves up for unintended health consequences including an increased risk for bone stress injury and cardiovascular disease.

This heightened stress state from overtraining and under fueling (not to mention stressing about our weight and every other pressure we feel from societal expectations) elevates our cortisol and increases the inflammatory response, which not only breaks down muscle but also creates fat storage and has a detrimental impact on our mood, energy levels, and long-term metabolic rate and overall health.

While some “weight loss” may be observed, this often comes back quickly, and the manner in which the weight is lost has unintended consequences that do little to contribute to a highly functional, strong body. All this focus on our weight and the vicious cycle we get in when we constantly seek shortcuts to lose it can undermine our long-term health and a good quality of life, increase negative self talk, and contribute to the perception that our appearance is the main driver of our value and worth.

While fat loss is a goal that a lot of women have and equate to “weight loss,” not enough women have the goal of gaining or preserving muscle, and as a result they are losing out – especially during the important transition from regular menstruating years to peri and post menopause – a time when the body’s fluctuating estrogen and progesterone signals become irregular and eventually stop, impacting our ability to lose fat and build muscle the same way.

The reason I say we as women are losing out is because muscle is metabolic currency. When we focus on strengthening, growing and preserving our muscle tissue, we start training, eating and resting in smarter ways, ways that go beyond aesthetics and support our long-term health – and as an added bonus, frequently have an aesthetic result as a natural byproduct.

I discussed this in depth, along with the ramifications this has on women in a recent podcast with Dr. Stacy Sims, and Rock Your Life member Amanda had this to say about how it impacted her:

Understanding body composition and setting goals with that as a primary focus rather than on weight loss is truly a mindset game changer.

As Amanda points out, this unhealthy focus on having someone else’s idea of a “perfect body” is one of the root causes of the problem that creates so much stress and pressure on women.

Focusing on muscle, and training strategies to grow it will not necessarily “bulk you up.” Here is a great example from Meg, another Rock Your Life member. We can clearly read about and see how she has shifted her body composition to be more muscular, and broken up with her scale at last. Her weight increase and size decrease shows that she has put on some solid muscular strength which made her smaller, not larger or bulkier.

You can add muscle to your body and focus on fueling for it without concern that you will become a bodybuilder. Professional female body builders work very hard to build up their muscle tissue to the level you see in competitions, and gaining muscle at that level is challenging due to the differences in amount of testosterone in men and women.

If getting huge biceps is not an aesthetic goal for you, have no fear that you’re going to suddenly achieve it. But it is attainable for you if you choose to pursue it – I recommend a personal trainer who specializes in body building if this is of interest, and a willingness to spend years in pursuit of that goal.

Some common mistakes I see people make are the following:

• Getting discouraged because they feel they aren’t losing enough weight
• Getting discouraged because they are comparing their body and speed of result to other people’s – who they don’t actually know the health history, full story, metabolic health, etc).
• Switching programs after a week or two because they don’t think they’re getting fast enough results which often causes an adverse physiological response and can increase weight gain as there is often a lag period in which the individual gives up before starting over – known as the bottom of the roller coaster.
• Getting stressed about the expected results and how fast they’re going to happen causes stress hormones to rise, which promotes storage of more belly fat, decreases our ability to get good rest (another way to pack on more fat), and decreases quality of life and life enjoyment.

So….if this is you, or has ever been you, what I want you to know is that YOUR body is on its own schedule. It’s changing.

Every choice you make creates a chain reaction that reverberates throughout your cells, organs, tissues and brain.

Remember that you may be dealing with a fatigued system, a system that has been inflamed for a while, a system with some hormone imbalances, a lowered resting metabolic rate or hormone imbalance from too much sugar or other health concerns.

You can’t expect it to bounce back overnight.

That’s why it’s important to pace yourself. Shift your focus to how you can nourish your body and support your energy output, rather than seeing food as something you need to eat less of to be smaller.

No matter what program you follow, there is NO “one size fits all” amount of food. Your needs are going to change daily.

If you’re eating whole foods and following one of my eating programs for optimizing your intake of the RIGHT nutrients, you absolutely cannot get this wrong.

But you’re not going to drop 20 pounds in a week. You didn’t GAIN 20 pounds in a week, right?

Love your body along the way as it does its thing, and continue to support yourself along the way. To see the best result on the outside, get engaged with what you’re putting INSIDE your body.

You don’t have to become a nutritionist to do this right, either. You also don’t need to try every fad diet out there, count every calorie, track every bite of your food, or eliminate everything you like every day. It’s all about balance, and understanding the nutrients that make up the foods you eat, which is exactly what I teach you in my meal plans, and give you healthy, balanced recipes so you can put that into practice.

For the best results, combine your healthy eating with fitness….and if you don’t see your weight drop rapidly but you’re taking your progress pics you WILL see your body start to change. Look for those signs.

Interested in more about women’s health, body composition, training with your cycle and training in peri and post menopause?

Read: Shifting the Muscle to Fat Ratio: Women-Specific Body Composition Considerations

Check out the Women’s Health Section of this blog!

Listen: to The Betty Rocker Show podcast!

Have a story to share or a comment to add? I love hearing from you. Join the discussion below!

Let me make healthy eating easy for you! Take my Eating Type Quiz!

The post The TRUTH About Your Weight appeared first on The Betty Rocker.

I often get messages with this question: “I just can’t seem to lose the last 5-10lbs! What do I do?”

Of course each of us is different, and influenced by many factors including age, gender, family history, past injuries, food allergies and more – but a few simple rules of thumb have helped me, and so many of my friends and clients.

Before you go any further, be sure you have read The Truth About Your Weight – because the number on the scale should not be the ONLY indicator of where you are at – and understanding how body composition (your muscle, fat, body water and skeletal mass all impact your “weight”) factors into that one single number is an important part of understanding whether you really need to lose pounds vs whether it’s body fat.

1. Prioritize quality sleep.

One of the factors that can undermine fat loss is lack of sleep. High quality sleep fortifies your immune system, balances your hormones, keeps your metabolism working optimally, increases physical energy, and improves the function of your brain.

The amount of sleep you get will determine whether you lose muscle or body fat.  When you don’t sleep well, your hormones are impacted causing testosterone and growth hormone (HGH) to drop, impairing your recovery and making it harder to build muscle and lose fat. In fact, you may become more prone to store fat.

Lack of sleep also causes cortisol (stress hormone) levels to rise and remain elevated. This chronic high level of cortisol can inhibit your weight loss efforts and actually promote the breakdown of your hard-earned muscle by interfering with the mechanisms that repair your muscle tissue.

This is something that we want to avoid at all stages of life, but especially as we age. The more muscle we have, the less body fat we have which is great for our heart, our joints and overall level of health.

Some actions you can take: get in bed early enough to wind down with a book or other quiet activity like journaling. Limit light exposure from blue light prior to bedtime. Limit alcohol consumption and food a few hours before bed. Limit high intensity exercise a few hours before bed. Try taking a hot bath an hour before bed. Use a natural herbal supplement like Whole Sleep (from my supplement line).

2. Are you eating whole foods consistently?

Don’t let snacking, processed foods and shortcuts sabotage you. The more you focus on eating consistently healthy and nourishing meals (home made is ideal) the less you’ll end up having cravings. Often cravings come from lack of balanced nutrition – we’re just looking for energy, and sugar is in a lot of quick, convenience snacks.

Even if “sugar” isn’t one of the main components of those snack foods, processed flour or processed carbs may be featured, and when carbs are devoid of fiber they end up hitting your bloodstream fast and spiking your blood sugar. The more sugar in your system the harder your body has to work to put it all to use. Your body will put some sugar away to store in your liver and muscle tissue (a finite amount) and use some for immediate energy. But if it’s got more than it needs, it packages it up and it goes to fat storage.

It’s a lot easier to notice when you’re full and satisfied when you eat carbohydrate rich whole foods that contain fiber, as it slows down how fast that natural sugar hits your bloodstream helping you control your intake. Prioritizing protein in your meals is also super smart, because not only do you need the amino acids for many bodily functions and as building blocks for muscle tissue, protein is even more satisfying than fat or carbohydrates – so ensuring you’ve got protein in your meal will make you that much more satisfied and full – making you less likely to overeat or want to snack later on.

Start each week with a PLAN and prep some, or most of your food ahead of time. 

Check out the Body Fuel System for some serious inspiration and instruction, and cook/prep and eat at home and pack your smoothies, shakes and food for the day. This saves money and will completely stabilize your blood sugar because you will always have healthy food available.

3. Avoid/limit alcohol consumption.

If your goal is fat loss, I would caution you to be extremely moderate in your choice to consume alcohol, because of the effects it has on your fat-regulating hormones and your willpower to consume sweet and salty foods.

Alcohol consumption will:

• Increase your appetite
• Lower your fat metabolism and testosterone levels for up to 24 hours
• Block the production of an energy-building molecule called Acetyl-Co-A. Energy depletion affects metabolism, and hence, fat loss.
• Cause cortisol levels to rise – increasing the breakdown of testosterone. Testosterone is responsible for muscle growth, among other things. The more muscle you have, the better your body’s ability to burn fat – so decrease in testosterone=decrease in fat burning
• Increase the workload of your liver, kidneys and cells as they work to filter it through your system.

If you do choose to enjoy some alcohol, stick to lower alcohol options. I personally love Dry Farm Wines because they choose organic wines that always are 12.5% alcohol or lower (which is pretty low compared to most commercial wines) and the wine has been “fully fermented” meaning the yeast eats all the sugar and creates a sugar free wine (0-0.15g of sugar per glass).

4. Tune into stressors and actively practice self care to reduce them.

Stress is one of the most debilitating, draining, and havoc wreaking forces on our overall health, energy, and ability to thrive. When you’re chronically stressed, your fat loss efforts are hindered because cortisol, the stress hormone, remains elevated – which can lead to packing on extra (and stubborn) fat, especially around the midsection.

Cortisol is anabolic to fat and catabolic to muscle, meaning it helps maintain body fat and leads to the break down of muscle tissue. The opposite of what we want for our health and fitness goals.

Add a breathing or meditation practice to your daily routine, bring more yoga or mindful movement into your life, journal more, actively take time to think of your gratitudes, and never hesitate to seek the support of a trained counselor if you need support for the many things you juggle daily. You can also check out Serenicalm, the herbal supplement I created to help reduce stress and anxiety. I actually like taking it a little before bed, as I find I get amazing sleep. It’s fantastic for supporting your stress response at any time of day.

5. Stick to a consistent, balanced training schedule.

Be consistent with your training. That means balance when it comes to the type of training you’re doing – don’t go hard 7 days a week. Take your rest days so your body can recover, and you can bring 100% to each workout you do. Overtraining is as much a culprit in plateaus and stalled results as inconsistency.

Target your full body over the course of the week. Include some HIIT (high intensity interval training) and some resistance training to target fat loss and muscle sculpting.

Try out this fun 5 day food and fitness challenge for a great follow up to this post, and I’ll share a different workout plus a nutrition tip each day.

Remember to love yourself along the way, and avoid the fast-fix traps that can sabotage your long-term health.

It’s a journey, not an overnight trip. Creating a lifestyle of consistent, healthy practices will support you for your entire life – not just a hot minute.

There will be times in your life when exercise and nutrition just won’t be enough to “tip the scales” and you’ll need outside support from a doctor or professional. As we get into our 40’s and 50’s and experience fluctuations in our hormones and cycles, it’s a great idea to seek out this kind of support. But these lifestyle practices are still going to be relevant, and they will give you added resilience even as you go through life transitions. If this applies to you right now, check out the Women’s Health section of this website, with lots of great interviews with doctors who specialize in these areas.

We’d love to support your health and fitness journey in Rock Your Life –
my online home workout studio!

Get a 30-day Trial and check out home workout challenges, browse new classes,
and get support in our private women’s fitness community!

The post 5 Steps to Lose the Last 5 Pounds and Eliminate Stubborn Belly Fat appeared first on The Betty Rocker.