My Surprising Accident and How My Wholesome Habits Saved Me

Betty Rocker (00:16):
What’s up, Rockstars, coach Betty Rocker right here. Welcome again. It’s nice to spend a while with you at this time. And I needed to inform you a narrative as a result of I really feel like final season we talked so much in regards to the deposits that we’re making in our quote unquote well being financial savings account, proper? That our physique type of shops for us. And if we take into consideration the girl who we had been, say 10 years in the past and the way she’s actually the one who set us as much as be how we’re at this time, we might assume ahead from the girl we’re proper now and the way she is establishing the girl will likely be in 10 years from now. And I believe so much about that as a result of I’m all the time hopeful that the issues that I’m doing proper now are actually contributing to my well being and my longevity as I’m going via time.

(01:05)
I wish to, once I’m in my late fifties, I wanna look again and really feel actually glad of the issues that I did over the past 10 years which have left me with sturdy bones, with functionality, with power, with the flexibility to cope with an accident or an damage or like no matter life throws my method. And that basically got here to thoughts for me once I had this sudden fall in a parking zone at a fuel station in the course of Illinois on my method dwelling for Christmas this previous 12 months at, I used to be virtually 48. I used to be 47 when the accident occurred. I, I sustained, you recognize, a foul damage. And but I’ve been in a position to heal from it actually successfully. And I believe fairly shortly. And whereas it has been troublesome, it’s additionally been one thing that made me really feel actually grateful for the entire work that I’d put into myself and my well being up till that time.

(02:01)
And it made me much more decided to proceed to try this work as I transfer ahead. In order that’s the place I used to be considering of you on this situation as properly, as a result of we by no means know what’s gonna occur. We by no means know what’s gonna come our method. We are able to get a nasty chilly that turns into one thing worse, that units us again for months. We are able to take a success to our hormones, proper? One thing that makes us really feel actually fatigued. We are able to have sophisticated well being signs that basically derail us from the practices that we wish to be doing for our well being and health. We are able to have an sudden accident, like what occurred in my case, and need to take a step again from the best way that we’re coaching. And all of this stuff are so sudden, however what issues is what we’ve accomplished earlier than that time persistently in order that the reserves that we’ve constructed into our our bodies are there for us to attract upon in these occasions of, of sudden trauma.

(02:59)
So that is why I needed to share my story with you at this time, as a result of I felt prefer it’s been one thing that I’ve been reflecting on an terrible lot. And it’s made me very decided to proceed my practices. And, you recognize, so what occurred was, I used to be simply at like, at a, at a relaxation cease, and I used to be strolling the canine and I, I used to be coming dwelling from, from Colorado to New York and for Christmas, and I used to be simply strolling the canine and I used to be strolling behind these RV hookup spots and I stumbled over one thing within the grass that I couldn’t see. And since I had the leash in my proper hand, my arm acquired trapped beneath me as I fell off the curb onto the arduous pavement. And it snapped my elbow again so arduous with all my weight coming down on prime of my arm that I actually badly dislocated my elbow.

(03:53)
And so I, as I used to be mendacity there on the bottom, it was like 16 levels out. It was so chilly, and I used to be so anxious in regards to the canine. I, like, I felt like I needed to stand up to, to place him again in, within the van as a result of he was gonna freeze. ’trigger it was so chilly out. And within the meantime, you recognize, I’m laying there in ache and I can’t breathe. , I’m respiration like this, like I can’t get my breath again. And it was very, very scary. I imply, for those who’ve ever gone on a, a, a cross nation journey by your self earlier than, you recognize you as girls, we, we take steps to guard ourselves as greatest we will. We’re, we’re very conscious of our environment. We’re, you recognize, vigilant. We’re fascinated by a variety of various things that might doubtlessly go improper if we’re touring by ourselves.

(04:36)
However I’ll inform you what, I by no means actually considered, I by no means actually mentally ready for one thing like this to occur, proper? It was very surprising and really sudden and was very fortunate to have this power, to have the ability to get myself up off the bottom to have the ability to use my reverse arm to heft the canine again into the automobile. And I used to be in a position to drive myself to a neighborhood hospital, happily, and, and get care. And that was partially as a result of I used to be, I had the power, proper? I had, I had the reserves, however I used to be, I used to be in a variety of ache. I used to be actually, it was a extremely harrowing, it was actually a harrowing expertise. I happily was in a position to name my household and have their help in that second. That was so scary and, and determine what to do. I used to be, I used to be anxious about leaving Bodhi by himself at a fuel station.

(05:30)
And turns on the market was a pleasant hospital simply 9 miles away from the place I used to be. And the van that I used to be driving has a shifter that you just shift along with your finger. So I didn’t have, I didn’t even have to make use of my different arm, you recognize, the arm that was harm. I didn’t know but earlier than I acquired to the hospital how dangerous it was. I couldn’t take my coat off. I couldn’t actually transfer that aspect of my physique. And it was, the canine was very anxious, , as you may think about. However I did make it to the hospital, they took such excellent care of me. They needed to minimize my shirt off. The, the bone was protruding. Oh my gosh. It was, it was actually, it was actually annoying. It was actually painful. However in the long run, they had been in a position to x-ray it they usually noticed that it wasn’t damaged.

(06:10)
They usually knocked me out for a bit, put the arm again in place, put the bones again, and my great Aunt Lee, who lives in Chicago, drove out and took care of me and helped me with every little thing. And, you recognize, I used to be very fortunate to have household shut by. I used to be very fortunate to be so close to a hospital. I used to be very fortunate that I had the power to stand up and, and, and maintain myself, proper? It’s, it was a really surprising expertise and it made me actually grateful for the entire issues that I had accomplished up till that time of taking good care of myself. As a result of a fall, you recognize, a fall can change your life at any age. Such as you, you’re taking, I take that with no consideration as a result of I take into consideration, you recognize, we take into consideration the statistics of falls and the way they’re one of many main causes of demise in folks over 65.

(06:56)
However it might have, you may have a fall at any age that may actually mess, mess your, mess your life up, , proper? However we’re, we’re actually, we’re actually inclined to accidents we maintain from, from falling or from something as we age. And that is partly as a result of we’re, you recognize, we begin to lose muscle. And as we begin to lose our muscle tissue, we, we begin to lose our personal means to guard and cushion our joints. , your reflexes could be slower for those who’re not commonly conditioning or exercising. And, you recognize, to not point out our bone tissue turns into much more brittle and, and extra fragile and extra liable to breaks. I had a number of folks inform me, wow, I’m so stunned that you just didn’t break your arm , you recognize, on this, on this fall, it’s rather more frequent to see an arm be damaged than to see a dislocation.

(07:43)
And I undoubtedly attribute that a lot to having, doing stretching and adaptability, doing power coaching, doing all of my explosive cardio, all of the issues. To not point out the wholesome consuming, the consumption of extra protein in the previous couple of years as a result of I’m in perimenopause. The entire issues that I’ve been so diligent about and sharing with you and that we speak about on this podcast and on my weblog and in our packages and our exercise packages, all of them form of come dwelling to you in a really practical method once you get an damage and also you see how a lot your work is, is gonna repay for you, how shortly you really can get well and you may heal. And, and that’s actually like, you recognize what I used to be considering so much about, you recognize, whether or not it’s, it’s whether or not it’s comfortable tissue injury otherwise you’ve acquired a bone break, you recognize, it does require a ton of vitality and reserves out of your physique with the intention to heal.

(08:36)
It calls on our immune system and naturally it creates this large inflammatory response that marshals so lots of our physique’s assets. And lots of people don’t have these assets they usually don’t have these reserves in-built. So it makes it a lot more durable to return again from an damage like that. And that may occur so much as we age. If we’re not being conscious, if we’re not fascinated by what are the deposits that we’re placing into our quote unquote well being financial savings account inside our physique in order that we might draw upon them in sudden conditions, you recognize, once you’ve acquired that sturdy immune system and a powerful physique, you’re, you’re, for those who get injured, you’ve got the power and reserves most likely to stand up and begin strolling hopefully if you recognize, if it’s not a, a decrease limb damage. However you, you recognize, for those who can stand up and begin strolling quickly after your damage, you’re already stimulating your lymphatic system, which is gonna assist your immune system be stronger and assist help you even faster.

(09:29)
If in case you have extra muscle tissue in your physique, it makes it a lot simpler so that you can be extra cellular and extra versatile even throughout your restoration course of. So you may, you are able to do these issues that we regularly take with no consideration, like feed your self, go to the toilet with out assist and transfer round. And, and let’s not overlook, I imply, mentally we simply really feel extra hopeful the extra means that we’ve. And that’s actually such an enormous a part of the restoration course of is feeling like we’re making progress, proper? And, and there there are only a lot of issues that may come up for somebody after an damage in the event that they’re older or they haven’t been taking nearly as good of care of themselves. In the event that they’re, if they’ve a decrease stage of muscle tissue, if their tissue isn’t very versatile, they won’t have the ability to transfer round as freely, they won’t have the ability to do easy duties with out some assist.

(10:21)
And there could possibly be extra issues that come up even throughout the therapeutic course of. If they’ve a weakened immune system, for instance, they could be extra liable to getting different viruses or get sick extra simply whereas they’re attempting to heal from a easy damage, for instance. And I imply, you recognize, for those who’ve ever needed to get well from a setback your self and, and also you, you recognize, it was irritating. Think about if it was taking twice as lengthy and also you saved having extra setbacks inside that timeframe. It’s disheartening, it mentally is taxing and it makes us really feel extra discouraged and extra depressed and it makes it more durable to get well. And that’s only a horrible state to be in. And, and like we stated, you recognize, there’s this analysis that reveals that adults over 65 usually tend to endure from these debilitating results that come from a fall.

(11:13)
However it begins so much earlier in our lives – these causes that create us being liable to have these exacerbated situations, proper? It’s the issues that we do within the years main as much as that point in our lives which might be both creating the probability of our personal frailty or the probability of our personal power and skill. And it’s not that after we we hit our sixties, we’re all of the sudden inevitably gonna be weaker. No, it’s in our forties, at the same time as quickly as our thirties that a variety of us are steadily beginning to lose our muscle tissue and our bone density is weakening till someday our reserves have simply actually dwindled. So, and for ladies it, the perimenopause years are actually after we will most begin to discover and expertise this. And that’s as a result of our estrogen and progesterone ranges slowly, steadily start to say no. And these two hormones and their interaction over the course of a month-to-month cycle are an enormous help to our muscle and bone tissue that we don’t even notice.

(12:12)
I imply, progesterone as an example, simply drives the osteoblast or bone cell formation after we’re rising and growing. And that contributes to the formation of sturdy bones after which it contributes to the upkeep of these bones as we come into maturity and and dwell our lives. And our estrogen performs an enormous function within the well being and growth of our muscle tissue. Not solely does it help muscle protein synthesis, which is the method our muscular tissues undergo to restore and rebuild new tissue after a exercise as an example, it additionally helps the power of our connective tissues, like our ligaments and tendons. And people join your muscular tissues and encompass and help your joints. And that is what provides us a variety of that stability, proper? And after we hit perimenopause, and naturally that’s the ten years or in order that lead us as much as menopause, when our interval fully stops the degrees of these two key hormones, as they begin to decline and we steadily begin to lose our muscle, our our bone tissue slowly turns into extra porous as properly.

(13:12)
And it is a enormous a part of why, for instance, I created the PerimenoFit program to share extra about this sort of info and provide the methods that can particularly make it easier to, um, cease and forestall that from occurring to you as a result of, you recognize, regardless of hormones altering, there are these nice methods and strategies that we will deploy in our coaching and our nutrient consumption that go a protracted strategy to actually stopping and even reversing a few of the affect that this decelerate in our hormones has. And that is relevant to you whether or not you’re in perimenopause otherwise you’re postmenopausal as a result of constructing a powerful physique within the absence of these hormones actually comes all the way down to making the most of a few of the health approaches which might be out there to everybody. But when we all know to use them particularly to our our bodies within the absence of those hormones and we all know what to do with our nutrient consumption, that is going to learn us immensely and actually begin to provide you with that, that reserve that you could name on for years to return with these easy tweaks and in an effort to have that benefit once you get to that type of 65-year-old milestone.

(14:27)
And for those who’re already over 65, you may make the most of these methods too. They’re for everybody. I believe one of the vital necessary issues to do is to actually give attention to constructing and sustaining our muscle tissue now and the best way we go about this will even help stronger bones and an total stronger immune system as properly. As a result of train is massively protecting to our immune system. Not solely does transferring extra stimulate our lymphatic system, however contracting our muscular tissues produces peptides and chemical messengers referred to as cytokines that help our immune system perform, our insulin response, and our metabolic well being. And I’ve outlined lots of the advantages of strolling extra for us as girls in a few of our current podcast episodes. And I convey it up right here additionally to remind us that merely strolling extra is an effective way to stimulate our lymph system, keep our muscle help bone density.

(15:22)
One in every of our Rock Your Life members simply advised me she acquired a weighted vest for Christmas and he or she’s added that to her strolling routine, which I believe is a implausible bonus version for those who’re so inclined. However you recognize, get out and stroll. That’s a very powerful factor to do. And you recognize, the best way to actually keep and strengthen your muscle tissue and bones in perimenopause and into the postmenopausal years after we lose that benefit, we acquired from the upper ranges of progesterone and estrogen simply comes down to some key components. So primary, resistance coaching, which is so necessary, proper? Working the physique towards a load is what creates the stimulus that the muscle tissue and the bones reply to. And creating this wholesome inflammatory response from a exercise by difficult ourselves creates the restore course of that then builds us again stronger than earlier than.

(16:11)
And to not point out, as we construct muscle, we strengthen our bones, we strengthen the connective tissue round our joints, and we additionally actually enhance our metabolism. In fact, the extra muscle we stock, the extra successfully we’re gonna burn physique fats and shedding our muscle inadvertently both as a result of we’re not conscious we’re shedding our hormone ranges or as a result of we’re changing into extra sedentary is an enormous wrongdoer behind why we begin gaining extra weight in center age. That simply turns into more durable and more durable to lose. However merely doing the kind of coaching that helps to extend your muscle tissue so you may maintain onto it longer and construct it again for those who lose it’s going to go a good distance in defending you. And naturally I’d actually prefer to information you in your resistance coaching with a sensible plan to observe as a result of I believe it’s actually necessary to coach on an aligned physique with good kind in an effort to stop damage and construct your steadiness and adaptability alongside the best way.

(17:06)
And that’s what I’ve acquired in all of my exercise packages. And I extremely encourage you to do some type of explosive cardio alongside of your resistance coaching as a result of that is going to have interaction totally different muscle fibers that preserve you sturdy and agile and it’ll load and help the power of your joints, it’s going to enhance your cardiovascular well being. And it’s additionally a really environment friendly strategy to get the advantages of cardio. So we’ve extra time for resistance coaching and a extra balanced coaching method usually. And naturally in relation to balanced coaching, that is so massively necessary. We wanna be fascinated by restoration in just a little bit totally different of a method than we used to as a result of after we begin to lose these hormones, we don’t bounce again as shortly in our restoration course of after we work out. So we simply must have a greater, extra considerate coaching plan that not solely challenges us successfully within the exercises we do, it permits the area for restoration.

(18:00)
As a result of if we don’t take the restoration that we’d like when we’ve these decrease ranges of hormones, the physique will keep caught in an inflammatory response that it might probably’t successfully get well from. And if we pile exercise after exercise on the system that may’t fairly get well, not solely can we by no means actually get to coach to our peak potential, we additionally by no means totally restore from the exercises, which depletes us additional, robs us of seeing muscle tissue positive factors and doesn’t actually give us the results of a powerful physique that we hope for and that we’re placing all this time and effort into with our coaching usually as a result of we’d like the remainder intervals in between the exercises, we’d like the constructing blocks from amino acids, which is of after all gonna come from our protein wealthy meals. And as we age, we don’t soak up the amino acids like we used to.

(18:47)
And that is so important. I actually can’t stress sufficient how necessary that is to know if you’re a girl in your forties or older, you want extra protein than you used to, simply to do the identical quantity of labor in your physique as earlier than. And do not forget that the amino acids do extra than simply restore our muscle tissue and help all of those physique tissues. In addition they function the constructing blocks for our neurotransmitters, that are necessary messengers in our mind. They function the constructing blocks of hormones and enzymes, that are additionally necessary messengers in our physique. They’ve so much to do with our immune well being. They activate these guardian cells in our physique referred to as NK cells, which is brief for pure killer cells. And also you wish to activate these guys as a result of they restrict the unfold of microbial infections and assist remove dangerous micro organism.

(19:33)
In addition they regulate our response to oxidative stress, which is the affect that free radicals can have on our our bodies. And you recognize, free radicals are a traditional byproduct of our metabolic course of, however they’re additionally a byproduct of environmental pollution, chemical compounds, and toxins. So consuming sufficient protein in your wants and your age goes to help the well being of so many various issues in your physique. To not point out your immune well being, providing you with larger reserves to attract on in any state of affairs from merely recovering from a troublesome exercise to getting sick or getting injured like I did. We want our protein, we’d like fiber wealthy, nourishing entire meals carbohydrates for the vitality to push via our exercises. We want wholesome fats to help the absorption of fats soluble nutritional vitamins for our mind well being and for a lot extra we have to eat commonly. And this, you recognize, I get could be arduous as a result of we do slowly lose a few of our urge for food as we age.

(20:28)
However common train that’s difficult and stimulating is an effective way to maintain your urge for food going stronger. And specializing in easy meals that comprise the necessities is an effective way to maintain this from being over sophisticated. Get your self a meal plan if that’s useful. One thing like My Dinner Plan, which I’ve created that’s acquired a of nice recipes and it’s properly thought out with customizable grocery lists. So you may inform the plan how many individuals you’re cooking for and it’ll calculate the precise grocery listing with what you want. And all of the meals embody the vitamins that you really want to thrive as a result of I really feel like all of that is very doable. It’s a really accessible and it’s simple to begin small and slowly construct up. And if you have already got a few of these issues in place, however possibly you’re lacking one among them, now could be the time to begin placing them collectively like hyperlinks in a sequence as a result of all of them work collectively.

(21:19)
And generally folks will hear me say resistance coaching and explosive cardio after which they only cease listening to me after I say that they miss the half the place I say, and sufficient restoration. They assume that extra coaching means extra outcomes, however that simply received’t work and it particularly received’t work as our hormone ranges decline. And I do know I’ve stated this a couple of alternative ways, a couple of totally different occasions at this time, however I simply need you to know that that is such an necessary side that helps make your coaching simpler, particularly as you get into perimenopause and the postmenopausal years. Do you know really that inside Rock Your Life, each plan has been optimized with girls in several life phases in thoughts? I’ve choices in-built in order that there’s a customized coaching and restoration schedule that can help you in seeing the very best outcomes with out over coaching.

(22:06)
Whether or not you’re nonetheless in your biking years otherwise you’re in perimenopause otherwise you’re in put up menopause. Our challenges all have totally different paths you may observe relying in your life stage and your wants. And I’ve constructed this characteristic into all of my packages. So for those who’ve invested in one thing up to now, try the brand new options and naturally I used to be telling you I created PerimenoFit, which has this optimum schedule for ladies in perimenopause to observe. And it’ll assist train you about this transition in our lives and what you wish to take ahead as you undergo perimenopause and what’s going to set you up for actual success within the put up menopause years as properly. And it will provide you with confidence in utilizing my different exercise packages as a result of they’ve that program design in-built. And when you perceive how that works and the right way to harness its advantages in your physique and also you encompass it with these different features of your well being, you’ll be a lot stronger and properly arrange each bodily and mentally and ready for something that life might throw your method.

(23:05)
I’d simply return to the story I advised you at the start of at this time’s episode about my fall and my restoration. And I really feel like I’ve been therapeutic actually quick within the larger scheme of issues. I really feel like having a lot muscle tissue and the pliability in my joints has given me a variety of reserves once I needed to take a step again and get well, I really feel like I recovered method sooner than I’d have with out these reserves. And the accident itself would have been a lot, a lot worse. Had my musculature, you recognize, not been there to cushion and defend my skeleton once I fall. Not simply cushioned it from hurt, however the jarring affect it had on my head and my neck and the affect that it needed to the bone tissue, all of it. , I can solely think about the affect that that might’ve had if, if these different physique elements had had gotten injured as properly.

(23:54)
And right here I’m now at 48, properly earlier than I hit my sixties or that point after they say that we’re gonna get the worst accidents from the autumn, I didn’t assume there that I used to be actually at risk of falling at my age. However anybody can fall at any age. It’s actually how we’re in a position to get again up that issues. And I’m decided that it is possible for you to to stand up, that it is possible for you to to hold on, that it is possible for you to to heal if one thing like this ever occurs to you, knock on wooden . However I’d actually reasonably see like our financial savings account full to the brim and this this well being financial savings account full to the brim and by no means want to attract on it than not having a lot of a reserve in any respect to attract on once I really want it. Proper? And that’s, I do know so much to consider and I, I hope that you just’re impressed to proceed to be constant and considerate in your method to consuming and coaching.

(24:48)
Now greater than ever, I hope that I gave you some good concepts. If you’re within the perimenopause years, like me, or for those who’ve surpassed me and gone into the put up menopause years, all of those strategies are relevant. We’re simply beginning them in perimenopause in order that we could be properly arrange and ready for put up menopause. However these, these are a very powerful issues to consider. The power coaching, we would like some explosive cardio within the combine. We wanna be recovering properly and we wanna be actually specializing in our nutrient consumption and upping our protein. And there are after all many different issues round this that we will do. However I’d say that these are the type of the first ones I’d give attention to. After which you may stack and construct round that with different necessary habits, proper? As a result of we don’t wanna low cost the significance of intestine well being.

(25:32)
We don’t wanna low cost the significance of sleep hygiene, of stress administration. There are a lot of different features of our well being that play along with our hormone well being and help us over time. However these are the large ones to give attention to in relation to the stuff you actively do and apply day by day, like your health routine, proper? So I wanna be sure to have entry to these information and to that info and know that I’ve plans out there to assist help you so that you just aren’t type of attempting to determine all this out by yourself or, you recognize, simply not getting the, the response in your physique that you just, that you’re wanting as a result of you recognize, you’re the major character on this story of your life, proper? Our, our heroine. You’re the heroine of our journey and also you’ve acquired 12 chapters in annually of your life.

(26:18)
And everytime you occur to be listening to this podcast, I imply, you may simply be ending chapter one, it could be the, the, the tip of January. Or for those who’re listening to this in June and also you’ve already written the primary six chapters in your story for the 12 months already, it doesn’t matter. All that issues is what you select to do with the remainder of the time that you’ve. Benefit from it. Handle your self, set your self up annually so that you just begin the amount of your life from a fair stronger footing in order that once you get to quantity 65 in your life chronicles, you’re in an unusual story of a girl who defied the percentages, who had huge functionality and adaptability, who was in a position to do all of the issues that she loved bodily. ’trigger I actually wish to learn that story.

(27:01)
I’d prefer to see all of us up on the identical shelf collectively when it got here to, you recognize, the Chronicles of our lives at age 65 and past. That’s what I, that’s what I want for you. That’s what I want for me. And that’s an enormous purpose behind why I prepare and why I I make the time. Generally I really feel like I, I take a variety of time to do meals preparation and making the time to train it. It may be time consuming and but it’s a small, actually a small time dedication within the larger scheme of my life that provides as much as have these nice dividends that I can then draw upon once I want them. And, and I hope that you just by no means want to attract upon yours like I had to attract upon mine, however I certain was glad to have them there in place.

(27:45)
So, hey, thanks for listening to my story. Thanks a lot for being right here and spending a while with me at this time. Trying ahead to listening to your feedback and listening to your tales, and you may all the time go away these over on my present notes web page on the betty rocker.com within the podcast part. You’ll find this episode, go away me a remark, let me know. You may also hit me up on social media anytime. I’m on the Betty Rocker on Instagram and Fb, and I all the time love listening to from you. Thanks a lot for spending time with me at this time, Rockstar. As all the time, I’m Betty Rocker. You’re so superior, flawsome, and superb. Bye for now.