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

help me choose a WORKOUT plan

COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

#MOTIVATION, SUPPORT, AND COMMUNITY Learn More

what other people are saying

  • "As I look back on my life, every time I thought I was being REJECTED from something good, I was actually being REDIRECTED to something better."
❤️
Hold sight of what matters to you, define your values and hold true to your integrity line - it is your lighthouse in the wild ocean of life. 
The current ebbs and flows, and sometimes people around us can seem like riptides, threatening to drag us under...
....but we can only capsize when we lose sight of who we are, stop acting from our inner guidance. 
No one else has control of that. 
Only us. 
We are personally responsible for our actions and choices, and their consequences and rewards.
So while it may feel at times we are pulled off course, rejected, down on our luck, having hard times - remember - it's not happening TO you, it's happening FOR you. 
Appreciate the lesson, lean into the challenge. 
Be kind to yourself in the process. 
Treat other people with respect, in times of stress and in times of peace.
Know yourself.
Trust yourself.
Act from the highest version of yourself.
Become such a powerful lighthouse others may find you in their darkest times.
❤️
I know that my capacity for love comes from the capacity I have to love myself. .
But I wasn't always able to...
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(Story Continued in first comment ⬇️)
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Booties are @vincecamuto 
Top @freepeople
  • Allow yourself to be proud of yourself and all the progress you have made. Especially the progress nobody else has seen. ❤️
  • Pesto Shrimp Sliders - new healthy summer recipe, bursting with flavor and nutrients 💚
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Ingredients: .
✅1 large cucumber
✅2 dozen shrimp, cooked and peeled
✅1 cup basil
✅1/2 cup spinach
✅2-3 tbsp walnuts
✅1 clove of garlic
✅1/4-1/2 cup olive oil
✅1 lemon
✅2 tbsp parsley
✅salt to taste
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Directions:
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1️⃣Add the basil and spinach to the food processor or blender; pulse
2️⃣Once the basil/spinach mix is chopped, add walnuts and garlic; pulse
3️⃣Add olive oil, salt, and fresh lemon to taste; mix (you'll likely need to scrape the pesto off of the sides of the processor!)
3️⃣Chop the cucumber into 1/4 inch rounds
4️⃣Mix the shrimp in with the pesto
5️⃣Top the cucumbers with the shrimp mixture and a sprig of parsley

Enjoy right away or refrigerate 😊👌🏻
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More healthy summer favorites on the blog - www.thebettyrocker.com - link in profile @thebettyrocker 💚
  • Not seeing results "fast enough?" I hear you. This is not the time to stop or quit or change your program. 
THIS is the time to get your HEAD in the game. Take progress pictures for sure, but remember look at the whole you, not just 2 areas you want to see change the most. They will change, all of it will change but the real change comes from your mind. It's more powerful than the end result in your progress picture - it's the lifetime of health  habits you create by repeating the food and movement and sleep and hydration and self talk choices over and over, day by day. 
It's great to have a goal to aim for. It's excellent to take pride in your appearance. Just make sure that your goal includes your health on all levels: physical, mental, emotional, long-term health and many more I'm sure are coming to mind. 
If I could take a progress picture of my mind, you'd see some real transformation. The most powerful changes I've made have been on the inside - and their byproducts are a fit, healthy body, a happy, successful life, friends and experiences I treasure. 
Remember today, if you're feeling a little stuck or not feeling like you're seeing results to...
hold the 
VISION
trust the 
PROCESS
❤️
You are here for a reason. You got this. Keep going.
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#strongereveryday #thebettyrocker
  • Pushing RESET is always an option. 
No matter what, you can always begin anew, start from where you are, leave the past in the past and move forward. ❤️
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#motivationmonday #thebettyrocker
  • Summer. I love you. And @jj.virgin is getting married to her dream man - let's party! #love #summer #poolpartytime
  • Try this 🔥 FULL BODY SHRED 🔥sesh - I didn't have a lot of space on my hotel balcony but that didn't stop me from using what was there! 
#stopdropandbettyrock 💪🏼
I travel with these mini bands and they can enhance your resistance factor as a great OPTION :) Don't let anything stop you from doing your workout today - check in and let me know when you're done!! .
1️⃣. Knee Pull Ins (10) - option to hold a water bottle between your feet for extra challenge!
2️⃣. Elevated Split Squats (10 each leg) - the farther out you place your foot, the more you'll target glutes and hammies, closer in gets quads. Both are great! Just be sure to press through your heel and keep that chest up!
3️⃣. Wall Sit Walk Outs (10 each side) - Sit against the wall and walk your leg out to the right, then the left. it's optional to use a band for extra resistance - I love these, and travel with them since they are so portable!
4️⃣. Split Squat Jump Squats (10 total) - keep your chest up and shoot your butt back - don't dip forward at the waist.
5️⃣. Wall Climb (5-10) - this is an AMAZING upper body and shoulders move - come out a little away from the wall to start so you have enough space to walk up.
•
Try 3 rounds
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You can do it!!
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More fitness and motivation goodness: thebettyrocker.com
Link - @thebettyrocker 💓💪🏼
  • A bouquet this beautiful is meant to be shared ❤️ I got this for myself because I'm practicing #selflove - so important - do the things for yourself you are inviting more of into your life and you will experience more of them ❤️
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🌹 ✨🌹✨🌹✨
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Remember: .
You are worthy
You are strong
You are a champion
You are beautiful
You are compassionate
You are successful
You are deserving
You create value 
You are loved
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Share more of your beliefs and what you want to invite in below ⬇️⬇️ .