Table of Contents

How we get here........................................................................................................................ 4

Flash forward to now:................................................................................................................ 6

Symptoms you may notice................................................................................................................. 6

Various medical and natural treatment options........................................................................ 6

The stress response and its impact on you.................................................................................. 7

Why overtraining and under-fueling will backfire on you post-menopause......................10

Creating a polarized sequence of exercise and rest drives results post-menopause........11

The 3 training types that will support your goals..................................................................14

Why you need more protein than you did before.................................................................19

Whole food carbs and healthy fat..........................................................................................20

Eating enough for your needs daily........................................................................................22

How to put it all together: the post menopause training trifecta!......................................25

Access my post-menopause exercise plans...........................................................................29

Find my Perimenopause Training Guide here!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com

Calling my ladies who are
POST MENOPAUSE! This one is for you.
I hear from many women that their concerns about weight gain, hot flashes, bone loss,
muscle loss and more are dismissed or diminished, minimized, or they’re told “That’s
just the aging process.”

I know that the changes you’re experiencing can make you feel really powerless, and
helpless, and like your body is a stranger to you.

I might not have all the answers about what you’re experiencing, because we each
have a unique health history and needs - but I do have some excellent custom
training and nutrition strategies that work for women post menopause thanks to my
continuing education and research.

I’ll be here soon myself too, and I’m committed to getting this information into your
hands so you can continue to build strength, lose body fat and enjoy better energy
and mobility for years to come.

After all, the things we do today will set us up for the woman we’ll be in the future!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 3

How we get here

When we’re in our regular cycling years, the fluctuations between estrogen and
progesterone that happen with our monthly menstrual cycle give us an “edge” when it
comes to building muscle and lowering body fat.

That regular cycle of estrogen and progesterone fluctuating back and forth keeps
everything on an even keel. Higher levels of estrogen than we have later in life meant
we recovered a bit more easily, had more resilience to training more frequently, could
regulate our body temperature more easily, and had an easier time rebuilding muscle.
Higher levels of progesterone than we have later in life meant we had more support
for bone remodeling (supporting our bone density), and more buffering for our
cortisol (supporting our stress levels) among other things.

Here’s what that hormone fluctuation looks like (based on a 28-day cycle for
illustrative purposes as women have all different lengths of cycles that are normal).
Note that there is a somewhat even balance of estrogen to progesterone levels on
either side of ovulation:

Additionally, we had our highest levels of testosterone during this time of our lives.
Testosterone is really important for women, and contributes to our libido function and
the growth and renewal of our bone and body tissue (including our muscle tissue).

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 4

Muscle tissue is what we call “metabolic currency.” The more muscle you carry, the more
efficiently you burn fat and regulate many body functions. This is the body tissue we
most want to hold onto as we go into perimenopause and then post menopause. Muscle
tissue doesn’t make us bulky; it gives us our tone, tightness and strength in all we do.

Further contributing to why it was easier for you to build and hold onto your muscle
tone back then is that we absorb more of the amino acids from the protein we
eat during the earlier life stage, providing us with maximum access to the building
blocks our bodies need for muscle repair and regrowth after our workouts.

I’m not saying we didn’t have to “work” for our results back then, but it was a lot
easier then for some of these reasons.

Perimenopause is that transition phase when your menstrual cycle starts becoming
erratic, and the hormone levels can become imbalanced as a result. Since most of
our sex hormones are produced in our ovaries, as we have more sporadic and less
menstrual cycles we’re producing less and less of these essential hormones that do
so many important things for us.

That’s the life stage when you may first have noticed your body not responding as
easily as it did before. That might be when you started to struggle with your energy
or weight, mood, sleep, and body temperature.

That’s represented on the left side of this chart - where the estrogen and
progesterone lines start to go all over the place:

While testosterone is not represented on that chart, it is also starting to decline in

perimenopause. And that also adds to the symptoms you may start to notice.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 5

Flash forward to now

Post menopause, our cycle has stopped completely and estrogen and progesterone levels
have dropped down. So has testosterone. That’s the right side of the chart above.

Symptoms you may experience include (but aren’t limited to):

• weight gain
• muscle and bone loss
• erratic or lower energy
• disrupted sleep
• hot flashes
• mood swings
• dry skin
• sore joints
• heightened anxiety

Addressing these symptoms

Some of the symptoms you may experience can be addressed and mitigated by
working with your doctor to monitor your hormone levels, and you might consider
using some type of hormone replacement therapy (HRT) to help ease the transition
symptoms and support energy levels. Bio-identical hormones can help you manage
things like mood swings and hot flashes.

If you’re interested in hormone replacement therapy and hearing about the different
options available, halfway into this podcast you’ll hear my functional medicine doctor
discuss different treatment options, and why she recommends some over others,
which can be helpful in understanding the landscape of what’s available so you can
have an informed conversation with your own doctor.

It’s ideal to have blood work or a urine test done (for example
the DUTCH test, prescribed by your doctor) to determine
what is right for you, and to test periodically when using
anything to see how your levels are responding.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 6

Supplements like DHEA, a commonly available supplement that acts as a precursor to
testosterone and estrogen can be useful in stimulating their production (I recommend
working with a doctor on dosing and determining if this is appropriate for you).

The stress response and its impact on you

While most of your sex hormones are made in your ovaries, some are made by your
adrenal glands. This is one of the reasons I am always talking about (and personally
focusing on) being proactive with stress management, in order to support a healthy
stress response. You can support the production of some of your hormones over
time, even post menopause with healthy adrenal function.

So many women in my community tell me about the stress they are dealing with.
They make time for exercise and they’re doing pretty well with their nutrient intake.
But they are still struggling with seeing fat loss. Constant
stress can impact our HPA (hypothalamic-pituitary-adrenal)
axis. This is how the body regulates our hormone balance in
response to stress, which can increase the cortisol levels in
our system, causing more fat storage and muscle breakdown.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 7

 Be mindful of not over-consuming
caffeine, as this can also increase
cortisol levels. I personally switched to
half decaf/half regular for my morning
coffee routine a few years back and it’s
helped me a lot. I still have 2 cups of
coffee, but they’re both half decaf so I’m
getting a lower dose of caffeine overall.

This may be a good time to start a daily

meditation practice or make it a priority
if you’ve fallen out of the habit.

Even if you take 5 minutes to sit and breathe or listen to the sounds of nature (the
Calm app is a great tool), this practice can help ground you, bring you back into
equilibrium, and over time help you develop more resilience to the stress you face.

When we exercise, we strengthen the body and are prepared when we have to lift
something heavy out of the blue, or run fast to catch the train. We meditate or tune in
with intention to develop more internal strength and resilience so that when stressful
things happen we are better equipped to handle the burden they put on our system.

We also want to be mindful that we’re not over-exercising, as exercise creates stress
in our body. It is a healthy stress when we are prepared and ready - and as I’ll discuss
shortly, we need a little more time to recover between workout bouts to reap the best
results from our training post-menopause. But if we are chronically overtraining and not
recovering we can be undermining our goals and adding undue stress to our system.

Adaptogenic herbs are promising for supporting the body’s stress response and
hormone levels, and in some cases help balance these levels. You might enjoy
the article in which I feature six adaptogenic herbs and their properties. These are
just a few of the many natural herbal supplements that can support your hormones.
What you need will be unique to you. I would also recommend getting some type of
hormone testing done to see what herbs might be right for you as well. While herbs
are gentle, they still impact your body and it’s good to customize.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 8

Knowing that the body is changing and that we won’t “bounce back” as quickly from
an injury, or build strength as quickly means that self-care and consistency with stress
management techniques are invaluable.

We lose collagen and elastin over time, and being more proactive with warming up
and cooling down around workouts, stretching, mobility work and doing more yoga
can really help you keep you limber and flexible, and support joint health (more on
that coming right up!).

Plus, intentional movement can calm and restore the nervous system, lower your
stress response and boost your mind-body connection.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 9

Overtraining and under-fueling will backfire on you post
menopause.

When it comes to your workouts, staying active and being consistent with your
training is important - but this is the life stage where we want to get strategic about
our training, rest days and eating habits rather than trying to follow every diet and
every influencer with 6-pack abs.

I see a lot of women do inadvertently make things harder for themselves by training more
and eating less. This actually has the opposite effect as it creates a greater inflammatory
response in the body, and a greater loss of muscle and increase in fat storage.

I think one of the reasons a lot of women accidentally overtrain post-menopause is

because they expect to get results during their workout - so “more workouts must
equal more results.”

But actually, muscle tissue does not develop or strengthen when you are exercising.
It develops and strengthens after you work out, and after you have challenged
yourself, when you are resting and refueling.

Some of the featured meals in My Dinner Plan! Recipes and eating plans for 6 months
laid out for you to use again and again!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 10

This seems to be the same reason why some women under-fuel - we think eating less
means we’re going to become smaller. Depriving the body of nutrients actually means
we create a stressful environment internally that deprives us of the building blocks we
need to hold onto our muscle, weakens our bones, diminishes our energy, and creates
more fat storage.

During the post-menopause life stage, we need a little bit more of a workout stimulus
to get those adaptations, a little bit more protein stimulus, and a little bit more of a
recovery period to support the tissue repair and regrowth process. This is the path to
seeing results again - we just have to dial in our approach. This is all totally accessible,
and I’ll show you how!

Creating a polarized sequence of exercise and rest drives results

post-menopause

When you work out you create an inflammatory response in your tissue by creating
micro tears in the muscle. This is why I always say “Exercise is a healthy stress when
we are healthy,” because exercising when our system is already stressed doesn’t
contribute to muscle strength or fat loss - it creates more muscle loss and can be a
contributing factor in fat storage.

If you don’t get enough rest, you will stay in an inflamed state from your workouts,
and not be able to repair the muscle tissue - which means you’ll always be losing it
faster than you can rebuild it.

This is where many women go wrong - they keep training and training thinking that
they’re going to lose the weight, but it’s actually keeping them stuck in an inflamed
state that contributes to weight gain and muscle loss. Not to mention, a heightened
state of inflammation doesn’t do us any favors in general: it contributes to achy joints
and soreness that doesn’t go away.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 11

Paying attention to the rest you need post-menopause is crucial. You don’t have the
same “bounce back” resilience you used to have from the estrogen/progesterone cycling.

In the past those higher levels of key hormones allowed you to recover much more
quickly. But at this stage of life, we need to get smarter about creating an effective
stimulus with the workouts we do, as well as giving our body a long enough
recovery period to repair and regrow in the absence of these hormones.

An “effective stimulus” means that your training is challenging enough to stimulate

the muscle tissue to respond and the fat to mobilize (in the next section I will detail
exactly what to do).

That’s going to be subjective to each of us, of course. What’s challenging for you will
depend on what you’ve been doing before - so work within
your limits and avoid programs that are going to just run
your energy into the ground.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 12

We want to create a more polarized workout experience, where we go hard then
rest well - and stay out of the “grey zone” doing workouts day after day that aren’t
that challenging.

When you do workouts that really challenge YOU, triggering that adaptive response
(and inflammatory response) you need to be fully recovered before you tackle your next
workout, or your body will just keep constantly breaking down your muscle without
having the chance to rebuild. Losing more muscle than you can rebuild means less
metabolic flexibility, strength, and mobility.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 13

The 3 training types that will support your goals

There are three specific types of training that will help you improve your muscle
and bone density, and lose body fat:

• resistance training,
• high-intensity interval training (explosive cardio, plyometrics,
tabatas, sprint training – all of these can be types of HIIT),
• self care training types (the yoga, mobility and stretching you
do around your workouts).

(Of course you can enjoy many types of exercise - these are not the only things available! But including
them in some form each week will really support you in strengthening and maintaining muscle and bone
density, and losing body fat.)

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 14

ONE: Resistance training is incredibly beneficial for your body, and the amount of
resistance that is right for you depends on what you’ve been doing before.
Here’s a guide to help you find where you are now, and what the next steps are:

• If you’re new to training and building a base, bodyweight training can
be a great way to build a strong foundation.

• If you’ve mostly been doing bodyweight training, now is the time to
explore how you can make that more challenging and start to add some
weighted objects to some moves you’re doing.

• If you’ve been training with some equipment (like dumbbells or bands for
instance), now is the time to get more specific with how you approach using
that weight. If you can start to work within rep ranges – say 8-12 to start –
you give yourself a ceiling of how much weight is appropriate for you and a
benchmark to get stronger from. So if you choose a weight for a biceps curl
and you can do 20 reps with it, go heavier. Find a weight that makes it very
hard to go past 12 reps, but that you can do at least 8 with. You will need to
do some experimenting but try different things out.

• As you build confidence with this type of training, you will get stronger.
You will need heavier weights to do the same amount of reps as before
so keep going! If you start finding an 8 rep weight that is fatiguing, you
can build into lower rep ranges and heavier resistance, working into a
6-8 rep range and then down into a 4-6 rep range. This might mean you
want to expand your collection of home equipment, or go to the gym
and start using the options they have.

But whatever you do, wherever you’re at, the goal is to work against enough of a load
where you are challenged because that is what will stimulate your tissue to respond in
the absence of that anabolic (muscle supporting) estrogen.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 15

TWO: High intensity interval training or HIIT is short-burst cardio. Plyometrics,
jumping, sprint training, interval training, etc – all help get your heart rate up for a
short duration, helping to mobilize fat efficiently.

Rather than making every cardio session

a long slow distance workout of repetitive
impact on your joints, short-burst training
is highly efficient and yields better results
in the long run. It contributes to strong
joints, and strengthens your muscle
tissue. You can do it on the same day as
your resistance training or do low impact
resistance training one day, and dedicated
HIIT training another day.

If you struggle with cardio, short-burst training can be a great way to slowly ramp it
up. If you need to do a lower-impact version of a HIIT move, do what gets your heart
rate up and take a modified version as you get stronger.

I hear from a lot of postmenopausal runners who notice more aches and pains than
they used to. That is a sure sign their body is not able to recover – either because
they’re not resting enough to handle the inflammatory burden created by their
training, and/or they’re not eating enough protein to support the repair process their
body goes through after their training session.

It might be running, or it might be something else - but if some type of outdoor

exercise is something you really enjoy frequently and it’s starting to create more pain
in your body, work it in more strategically. That probably means a little less often,
and pair it with more resistance training to strengthen the muscles around your joints
rather than making it the only way you’re training.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 16

THREE: Yoga, mobility and stretching

This is the time to focus on keeping your muscle tissue healthy. You may need a little
more of a warm up before your workouts than you used to - and if you’re training at
a higher volume, you definitely want to be warmed up going in.

Sometimes you can use the

beginning of a workout to warm
up. But if you have the time,
get on your foam roller (a great
self-care tool) and spend a few
minutes warming up the fascial
connective tissue and preparing
for your training.

Post-workout, while your body

is still warm, do a little cool down
stretching. This is a healthy way
to transition from an intense
workout session and bring your
heart rate down, but it also supports your joint health and mobility. You could use your
foam roller on either side of a workout, in addition to stretching.

Adding mobility or yoga sessions on a rest day is great too, because improving
flexibility helps your muscle tissue stay supple and responsive to resistance training
and keeps your joints healthy too.

I’m sure you know the importance of regular movement throughout the day, but it’s
worth mentioning - a great amount of fat loss comes from low key daily activities like
walking - so keep moving and avoid long periods of sitting (want to hear more about
how that works? Listen here).

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 17

 BTW - I have put all 3 of these pieces together for
you in my Rock Your Life challenge programs!

My challenges have custom sequences (called

“tracks”) that offer polarized training and recovery
days so you can harness the power of resistance
training and explosive cardio for yourself, and get
the right amount of rest to see your body respond.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 18

Why you need more protein than you used to

Here’s the last piece of what will get your body to respond to your training post-
menopause: eat more protein. If you don’t have enough amino acids (from protein)
circulating in your system throughout the day and your body needs to use them,
it breaks down your muscle tissue to access the aminos stored there.

The amino acids that we get from our protein foods play an important role, contributing to:

• Muscle tissue repair and regrowth (known as muscle protein synthesis)

• Immune system support
• Cognitive function and mood (supporting the production of neurotransmitters)
• Forming the building blocks of our hormones
• Forming the building blocks of enzymes (important messengers)

We don’t absorb the amino acids as easily as we age, which means we need to eat more
protein to do the same amount as before.

If you were eating on average 20-30 grams of protein per meal under 40, it’s ideal
to bump that up to more like 30-40 grams per meal over 40. These numbers are just
ballpark ranges, you may need a bit more. You can also think of it like 25-35% of your
meal is coming from your protein
source, with my suggestion being
that you go on the higher end of
that percentage if you’re looking
for a body composition shift
(more muscle, less fat). This will
give your body the building blocks
it needs for all the things amino
acids are needed for, in addition
to helping preserve muscle tissue.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 19

This is one of the reasons why a lot of women start to see such a change in their
body composition starting in perimenopause. This change becomes more drastic post
menopause – they keep losing muscle because they’re not eating as much protein as
their bodies need to maintain their muscle tissue. You can maintain a lot of your tissue -
even without much training - if you eat enough protein.

We want to include protein with each meal, and pay attention to fueling around our
workouts to optimize our body’s ability for tissue repair and muscle protein synthesis
(using wholesome supplements like the Whole Betty protein powders I make or other
high-quality products can be really helpful and make life easier).

Maybe you’ve never looked at how many grams of protein are in the meals you’re
making. This is the time to start paying attention. You can look up the amount of protein
in the food you’re making by searching online, or by reading the nutrition label, and then
boost your recipes with a little extra of your protein source to get your numbers up. Start
with 20-30 grams per meal, then slowly build on that. It will become easier with practice.
I talk more about how protein supports us as women, how our needs change as we age,
and more tips on this recent podcast if you want more information.

What about carbs and fat?

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 needs this fuel for
energy, performance in your workouts and recovery too. When you don’t have that
ready energy source, your body will break down your muscle tissue, something you want
to avoid.

Fiber is an important component in whole food carbohydrates that slows the release
of sugar into the blood, which gives you more steady energy, supports your healthy gut
bacteria and immune system, and supports an optimal digestive flow. Fiber rich carbs
from fruit, vegetables and whole grains are more satisfying
and digest more slowly - plus they won’t trigger an insulin
response like high-sugar processed food will - so make them
your go-to energy source.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 20

If there was ever a time in your life to be mindful of sugar consumption, it is now.
Protein can help with that if you struggle with cravings - it is the most satiating nutrient
(even more than fat or carbs) and eating enough can help balance out your cravings.

One of the impacts that too much sugar can have is lowering our testosterone. Alcohol
consumption does that as well, so be mindful and aware that this can contribute to
greater bone and muscle loss as testosterone levels diminish.

I don’t 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, depresses your immune system, reduces your exercise tolerance, decreases
metabolic function, and a host of other issues.

I know there is no one-size fits all diet. We have to do some

experimenting and different things work for different people.
Here’s a conversation I had about how different “healthy eating”
can look for different people, why that is, and some suggestions
to help you find the right fit for you.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 21

Fat helps fuel your muscles for low to moderate intensity activity. Healthy fat in your
meals is also very satisfying, and can help you feel full when you include it in balance
with other nutrients. It also helps slow down how quickly food exits your stomach. This
helps keep your blood sugar levels stable which prevents an insulin spike that can trigger
fat storage.Keep in mind that some vitamins that your body really needs like A, D, E and
K are all fat soluble, and can’t be absorbed without the presence of dietary fat.

Having enough healthy fat in your diet provides you with lasting energy in your
workouts and daily activities. Along with glycogen (how your body stores glucose from
carbohydrates), fat is burned during exercise and low impact activities to spare the vital
amino acids from protein in your muscle tissue.

Eating enough for your needs daily

One unwanted side effect of the hormone changes we experience post menopause is a
decrease in appetite. This can make it harder to get the key nutrients that you need.
A startling statistic I learned in my research was that a huge percentage of female
athletes (active women count as athletic here!) suffer from LEA, which stands for “low
energy availability.”

In a nutshell, LEA is defined as having limited energy available to support your normal
body functions once your energy expended through exercise is subtracted from your
total dietary intake energy.

In other words, if you’re not eating enough, your body can’t sustain normal functions
on top of your workouts. When active women don’t eat enough, their metabolic health
and hormone levels, their bone density, mood, ability to build lean muscle, and so much
more are affected. This is especially impactful post menopause, as we more easily lose
our muscle tissue in the absence of our cycling hormones.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 22

Fueling around your workouts will allow for adaptations, enhance energy output, and
help you preserve the lean mass you have so you can build more. If you just focus on 3
meals a day that include enough protein for your needs (alongside your carbs and fats)
this can be pretty simple.

You might want to add a bonus protein

smoothie at any time of day that it’s
convenient. This can help boost your overall
protein intake for the day if you’re not sure
you’re getting enough in your other meals.

Eating more protein is not going to bulk you

up or make you a bodybuilder – it’s going to
tighten you up and “tone” you up because
it provides the building blocks that support
your muscular tone. And remember, more
muscle means more efficient fat burning.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 23

Try My Dinner Plan for tasty easy meals, “smart” grocery lists done
for you and 6 months worth of eating plans!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 24

How to put it all together: the Post Menopause Training Trifecta

This is your essential post-menopause action plan summarized:

Your training program should include resistance training and HIIT, be

1. 
challenging for where you’re at, and include self care (like warming up/cooling
down, using a foam roller, etc).

2. Rest days should be real rest days (not trying to sneak in a long run or an extra
workout). Yes you can do some mobility or self care activities, but remember
you’re giving your body recovery time so you can hit your next workout hard
and drive those adaptations.

3. Increase your protein intake and fuel around your workouts so you have the
building blocks you need to support your training and daily needs for amino acids.

So a sample schedule for you might look like one of these roughed in schedules:

Option 1 (3 main workout days):

• M – resistance training + explosive cardio
• Tu – REST
• W – resistance training + explosive cardio
• Th – REST
• F - resistance training + explosive cardio
• Sa – REST
• Su – Mobility, Yoga or other self care activity

Option 2 (4 main workout days):

• M - resistance training (lower body focused)
• Tu – resistance training (upper body focused)
• W – REST (mobility, self care activity options)
• Th – resistance training (full body focused)
• F - explosive cardio
• Sa – REST (mobility, self care activity options)
• Su – Yoga (or other type of self care activity)

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 25

There are other ways I could write those sequences, but the main point is that there is
a very balanced recovery plan built around your training. For instance, doing resistance
training and explosive cardio on the same day is a high volume of training, and your
body will recover well with a day off in between.

With the second option, it’s not that you have to train upper body/lower body on back
to back days, it’s just that if you are training on back to back days, you want to vary
the training you do - either the body parts or the type and intensity. The second half
of the week you shows the example of the resistance training next to a dedicated high
output explosive cardio session for instance.

While these training sequences are not unique to post-menopause, they can serve us
particularly well at this time in our lives because training volume (as in intensity) paired with
enough recovery becomes essential for us in seeing results as our hormones change.

Surrounding your training with a focus on low impact activity like walking, more
self care activities that support your nervous system response, an increased protein
intake and quality nutrients in general all add up to you being able to bypass the lower
hormone levels and still make muscle effectively, burn body fat, strengthen your
bones, and feel like the Rockstar you are!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 26

Inside Rock Your Life, I’ve got unlimited access to over 60 challenge programs
for you to choose from for which I’ve created these type of training sequences,
and I provide guidance for my members who are in the postmenopausal life stage
(plus perimenopause and our cycling years).

There are different tracks for all our challenges that always include the menopause
options like the examples I outlined above. You will have exactly what you need to
succeed and progress in Rock Your Life!

I have everything from bodyweight training to home workout equipment (dumbbells and
bands) to full-on barbell weight training. There are low-impact challenges, and support
for those beginning or rebuilding. So you can start where you are at right now, and build
your strength and confidence as you go!

Zelda was in post menopause when she started her journey in Rock Your Life -
check out how much she improved her overall health
and body composition!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 27

“18 months ago I couldn’t do a sit up, and only
1 push up! I was in full blown menopausal
whirlwind, with an onset of hay fever, severe
sinusitis, asthma, and an autoimmune con-
dition that was attacking my body, all new to
me! I was breathless and really thought I was
rolling down a hill of no return. The docs said
diet would not help me!

I found Betty Rocker a year ago with MFC,

and since then I’ve revamped my fuel through
Betty Rocker meal plans. I’m on top of all of
my new found ailments - they are still there,
but diet keeps the autoimmune in check.
I’m a Warrior Woman Challenge twice over,
Fitness Addict Challenge, I’ve done 7 weeks
of strength training, Sculpt Domination, two
5-day Challenges, and now in the middle
of Lioness Phase 1. I’m 68 pounds down in
weight....I’m more balanced, a better me, for
myself, and for others. Thank you RYL!”

And take a look at Voni’s amazing progress and the results she had once she started
following the guidance and challenges inside of Rock Your Life!

“1 year ago I pressed play to day 1 of Betty

Rocker’s Make Fat Cry free 30 day program.
I almost died by the way. Today I am on
day 5 of my 11th challenge. What I found
was a health program that I LOVE! Thank
you coaches! After the 30 day challenge,
I joined you here on Rock your Life and as
a result met the greatest bunch of inspira-
tional ladies ever! Thank you rockstars! And
of course a 1 year #rockiversary called for
progress photos.

Click here to access Rock Your Life!

(returning members use the returning members
button and welcome back!)

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 28

You can also find these types of programming sequences, which are optimal for women
in postmenopause, built into my other Betty Rocker programs!

• Home Workout Domination was written in a 4-day sequence and

includes a bonus calendar with a 3-day sequence.
• Home Workout Domination 2 has a bonus calendar with a 3 day sequence.
• Lioness was written with both a 3 day and a 4 day sequnce built right into it.
• The Booty and Abs Challenge has 3 tracks, with a 3 and 4 day sequence
as two of the options.
• The 90 Day Challenge has a bonus 4-day sequence calendar that
adjusts the plan days to your benefit.

Remember, it’s not our workouts alone that drive the results we see. It’s how we apply our
workouts, and all the things we do around them that create the strength in our bodies.

Give yourself time as you work on a goal. There’s a lot to learn and integrate along the
way. Keep my “all or something” mentality in mind - it’s one of the most important things
I’ve learned that’s helped me stay consistent, and avoid that “all or nothing” mindset that
throws me off track.

Thanks for taking the time to read this guide! I hope it was helpful.

I’d love to stay connected! Here are places we can connect:

Here’s my website!

Here’s my podcast!

Here’s my facebook page!

Here’s my instagram page!

Here’s my Youtube channel!

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 29

About Betty Rocker
Who is Betty Rocker? Betty Rocker is me! My name is Bree Argetsinger, but I was called
“punk rock Betty Crocker” since I was a little girl - which morphed into Betty Rocker!

I’m a certified trainer, nutrition

specialist and motivator of personal
growth, and I support women all over
the world of all ages as they transform
inside and out.

My passion for fitness and health

developed after treating my body very
badly for many years and choosing
to educate myself and do the work
to develop good practices based on
science, my own intuition and a deep
love and compassion for other people
who were struggling as well.

I have mastered many aspects of health and personal development, including

becoming a C.H.E.K. (Corrective Exercise and High-performance Kinesiology)
certified Exercise Coach, an I.S.S.A. certified nutrition specialist, and a Nationally
Certified Structural Integration Practitioner (realignment of the body through
manual therapy).

My goal is to empower you with the skills and knowledge you need to make the best
choices for yourself inside and out – so you can love the person you are, achieve the
results you’re looking for, and enjoy yourself along the way.

©The Betty Rocker TM Inc All Rights Reserved | www.TheBettyRocker.com PAGE 30