Meal Plans

7-DAY MEAL PLAN

#EATCLEANTRAINMEAN Learn More

30 DAY CHALLENGE MEAL PLAN

#30DAYPLAN AND COOKBOOKS Learn More

NUTRITON GUIDE and EATING PLAN

#4 WEEK MEAL PLAN AND HEALTHY EATING 101 Learn More

help me choose a meal plan

WORKOUT PLANS

BOOTY & LEGS WORKOUT PROGRAM

#SEXYSCULPT YOUR BOOTY and LEGS Learn More

HOME WORKOUT DOMINATION

#MAKEFATCRYCHALLENGE Learn More

90 DAY BODYWEIGHT CHALLENGE

#MAKEFATCRYCHALLENGE Learn More

LIONESS: WOMEN’S STRENGTH TRAINING PROGRAM

#60DAY GYM WORKOUT PROGRAM Learn More

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COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

#MOTIVATION, SUPPORT, AND COMMUNITY Learn More

what other people are saying

  • Your body is a beautiful machine made up of millions of cells, all working hard and dedicated to the purpose of YOU. 
Make friends with your body. 
Treat her with love and kindness. She carries you through your entire life. 
When you're tempted to judge her, look instead with loving eyes for things you can admire.
When you're tempted to eat foods that hurt your stomach think about that factory inside your body, all of those cells and organs like a little factory of workers working so hard every day to make you healthy and energized - overload them with too much work too often and they get exhausted, they can't keep up, and you feel the effects. 
Think about that factory inside and what nourishes it. 
What helps the workers do their jobs for you? 
I know it might be a weird analogy but ever since I started thinking about my body this way, caring about the organs and how hard all those inner structures work for me I started thinking and behaving in a very different way towards myself. 
That's how I learned to I love my body so much. 
Through the ebbs and flows of how she looks on the outside, her inner rhythms and cycles,through the passing of time and the changes that happen, through all the things that come my way.
So grateful to have this marvelous vessel to live in and to have the privilege to care for. 
Here's to living well past 100 healthy, strong and active! 💪🏼
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Tell me what you're grateful your body can do ⬇️
  • When we take care of ourselves, we think better, we are nicer to be around, we have more gratitude, we have more to give. .
#selflove is a high value activity - take time for yourself, take care of yourself, love yourself ❤️ Make time to do the things that protect and support your energy and model that behavior to the people around you.
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One of the things I heard over and over at the @bulletproof conference this weekend from the SMARTEST doctors, scientists and brilliant minds was that whole, real food is MEDICINE, that regular movement/exercise makes you healthier in every way, and that your thoughts and beliefs about yourself have the power to affect your brain and your health profoundly. .
If you are reading this, you are in the RIGHT COMMUNITY, you are doing the RIGHT THINGS, you are MAKING A DIFFERENCE, and you are SO AWESOME and POWERFUL - keep doing what you’re doing, keep being a grateful, sharing, action-taking Rockstar - it is truly the path to a long, healthy life in a body you love.
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Let me know how you’re doing in comments below - lots of love!!
❤️❤️
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#happysunday #thebettyrocker #love .
🌎 this incredible tub was in my room at @kariega.game.reserve ❤️
  • Try out these great Ballet Barre workout moves from one of my favorite 💜Cardio Barre Workouts! 
I love workouts like this for toning and strengthening my legs, core and booty - try it out and let me know how you do!
➡️Do the full workout with me - it’s on the blog in the home workouts section at thebettyrocker.com, use the link in my profile @thebettyrocker ⬅️
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1. Lateral Lifts
2. Lateral Lift and Squat
3. Straight Leg Raises
4. Bent Leg Raises
5. Diamond Squats
6. Diamond Thigh Pulses
7. Wide Squat Punch
8. Lunge Pulse to Drive
I know you'll love this workout! 
If you're just doing the moves in this short video, do each move for 0:30-045!
The best is if you do it with me so I can talk you through each move and we can sweat it out together! 
It's on the blog - link in my profile @thebettyrocker 
thebettyrocker.com 💓
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Sports bra by @popflex_active
Pants by @lululemon 
Body by @thebettyrocker
  • Home made buckwheat bread - 3 ingredients, and its #glutenfree, #dairyfree and #eggfree - recipe is brand new on my blog, link here @thebettyrocker ❤️
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Ingredients:
⭕️buckwheat groats
⭕️flaxseed
⭕️pumpkin seed .
You’ll also use some salt and water...and a little lemon juice to soak your groats 😊 seeds are optional, I just love how they taste and look!
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Don’t miss this epic Fall recipe - I’ve been traveling with this bread and eating it for months now - it’s so delicious and easy. .
My blog: www.thebettyrocker.com - link in my profile - top post.
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Also linked directly to the recipe in today’s IG STORY 😊
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Let me know if you make it, tag me in your pics!
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#healthyeating #thebettyrocker #breadrecipe
  • Stop apologizing. Embrace what makes you happy. When we deny ourselves, that's when we run into problems.
When our actions come from self loathing instead of self love, that's when we are in trouble.
You know I used to struggle with food cravings so bad. I used to not be able to control my drinking. I used to abuse myself with drugs.
Know what I figured out?
I couldn't enjoy ANY of those experiences because I wasn't doing them for the joy of the experience. 
I was doing them to escape feeling whatever was hurting me or bringing me down.
It's a different world when you choose to eat something because it's fun and makes you feel good - and you understand what it will make your body feel like after. 
You choose to cook or eat most of your food whole and nutrient dense because you choose to nourish yourself. 
That's a choice too.
You choose to have a glass of wine or a couple drinks with your friends because it's fun. 
You don't apologize and you don't feel bad. The only time you feel bad is when you know you're doing it out of self loathing, not self love. It's simple. So get in deep with why you're doing what you're doing.
Take responsibility for your choices. You're the only one who can. 
Stop apologizing. Look it in the face and understand it for what it is and make your choices ON PURPOSE.
You’re stronger than you think! You can do it!
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#bettyrockerlovesyou #believeinyourself #happyhealthy #motivation #thebettyrocker
  • At the end of the day, it's between you and YOU. 
That inner strength and security is the truth you can rely on day in and day out.
If we constantly go looking for our motivation to succeed externally, we over-train ourselves to be influenced in other ways from the external, some not helpful at all....like external validation, external appearance comparison, etc...
When you build and strengthen your sense of PERSONAL SECURITY by taking PERSONAL RESPONSIBILITY for your choices and actions, you create a PERSONAL FORTRESS, an unshakable foundation that's just inspired by external motivators - not dependent on them - and easily deflects the temptation to be pulled down by negative influences. .
Because inside you are the world.
Inside you are whole.
Inside you are enough.
Inside you are everything you need to be, RIGHT NOW, and into your moving future that you are creating, because...
Inside, you are THE CREATOR of your own life.
❤️
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#thebettyrocker #motivation #selflove #truth
  • ⭐️FULL BODY SCULPT⭐️
#stopdropandbettyrock with me - using some simple furniture and gravity for added resistance and sexy sculpting!
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⭐️3 rounds:
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1️⃣ Incline Push Ups (0:30) - try lifting the leg for extra intensity
2️⃣ Hamstring Pull Ins (0:30) - this is intense, especially with carpet lol! ❇️ALTERNATIVE- you can also do this with a swiss ball, or on Sliders with your feet on the floor
3️⃣ Elevated Bridge Lifts (0:30)
- epic for your booty and hamstrings
4️⃣ Power Push (0:30) - keep your core engaged, try not to fold forward as much as you can help it. on carpet, this will work your arms, shoulders and abs, on regular floor mostly your abs. ❇️ALTERNATIVE: also works great with a swiss ball
5️⃣Chair Crunches (0:30) - do these on the floor rather than up on the chair for a little less intensity but plenty of effectiveness!
6️⃣ Triceps Chair Dips (0:30) - keep your chest open and shoulders back.
❇️ ALTERNATIVE - hold a weight or water bottle and do overhead triceps extensions 💪🏼
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⬇️ Questions? Comments? Check ins? Post Below ⬇️
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Do you work at your desk all day? 
Even standing up and doing squats to your chair, holding a chair sit (without sitting down), calf raises, and some of these moves on work breaks can re-energize you, remind you to drink some water, and get you thinking more clearly!
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Take care of your strong, beautiful, healthy body ❤️💪🏼
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#thebettyrocker #thebettyrockerchallenge #strongereveryday #makefatcrychallenge .
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📝Meal Plans, Workout Plans: thebettyrocker.com @thebettyrocker ❤️
  • 3-Move Booty & Legs complete sequence - #noequipment needed!
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1: Butt Kick to Knee Drive - 10 each side
2: Reverse Lunge to Knee Drive - 10 each side
3: Wide Leg Squat to Reverse Lunge to Wide Leg Squat to Reverse Curtsy Lunge - 10 each side
REPEAT 4 TIMES TOTAL
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Dial in your nutrition - 🕰TIME SAVING TIPS🕰
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✅eat a good breakfast .
✅ pack your lunch to go
✅ take a protein shake with you - pre blended if you can and add greens to get an extra dose .
✅make 1-2 entree staples (a couple proteins and a carb) to have on hand for when you get home and don't feel like cooking
✅pre make a mixed greens salad to last a few days for a quick side (keep dressing off)
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If you can make time to work your booty you can make time for at least 1 of the tips on my list!! You got this!
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Get my best health tips, workouts, recipes and more on my blog -
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thebettyrocker.com/ @thebettyrocker ❤️💪🏼
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Love my shorts from @popflex_active ❤️