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Meal Plans

7-DAY MEAL PLAN

#EATCLEANTRAINMEAN Learn More

30 DAY CHALLENGE MEAL PLAN

#30DAYPLAN AND COOKBOOKS Learn More

NUTRITON GUIDE and EATING PLAN

6 WEEK MEAL PLAN AND EASY EATING GUIDE Learn More

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WORKOUT PLANS

30-DAY BOOTY AND ABS CHALLENGE

#SEXYSCULPT YOUR ABS AND BOOTY 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

  • Get ready to #stopdropandbettyrock with me in this super fun 7-minute workout - 1 full round from the progression I created for you in the full video - do that right here: https://thebettyrocker.com/full-body-HIIT-circuit/
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Do as many rounds of this 7-minute shred as you have time for! 1 round = amazing!⭐️
2 rounds = outstanding!⭐️⭐️
3 rounds = Rockstar!⭐️⭐️⭐️
4 rounds = Epic!! ⭐️⭐️⭐️⭐️
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It’s all about doing SOMETHING instead of nothing, it’s not “all or nothing” that gets us to our goals!
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To do round 2 with me, and see the progression of these moves, just go to the new blog video here: https://thebettyrocker.com/full-body-HIIT-circuit/
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#noequipment #noexcuses #stopdropandbettyrock 💪🏼
  • If you’re facing something difficult today, here are 5 easy steps to take to conquer your mountains.
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Doing this has really helped me get out of that energetically draining head space that can come up when unexpected curveballs come my way.
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1️⃣ Write down the challenge you’re facing, or situation you’re in in detail. Describe it.
Feel free to really express how it’s making you feel and what fears it’s bringing up.
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2️⃣ Think of a friend, family member or someone you know who could potentially have this same struggle or situation. 
Write their name down.
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3️⃣ Now you’re going to mentally assign this situation to them. Imagine what they have just told you about it. 
You are an empathetic, caring person and you have some words of kindness, wisdom and hope for them.
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4️⃣ WRITE DOWN YOUR ADVICE TO THEM.
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5️⃣ Listen to and believe this advice you just gave them.
It’s FOR YOU, from one of the best parts of you. ❤️
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It’s hard to access our best self that can see clearly into the heart of things when we’re clouded by fear and strong emotions.
And why we get clouded is because we care so much. That’s a great thing.
That’s why we need tools like this to help us access the greatness within.
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I use it all the time. I see a lot of opportunities in the struggles I’ve faced.
On the one hand, there’s temptation to complain, to blame, to lash out, to shut down - but there’s also the invitation to stretch, to seek more knowledge, to reach for support, to deepen our compassion and to take responsibility for our choices and ultimately, our destiny.
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SAVE this 5-step activity and see if it doesn’t come in handy when you’re struggling to find the gold in a difficult situation and bloom - it’s helped me get out of my own way so much and keep moving forward and I just had to share it with you ❤️❤️
  • At different times of the year (and even the month) my body changes. 
Sometimes it’s on purpose, I am off my normal routine because of a big life event (moving for example). I know how the stress, lack of consistent sleep, irregular meals and workouts effects me.

Of course it's hard to watch your body change, especially when you’ve been on track or working toward a goal. 
But you must not stop loving yourself because you’ve changed. 
I was thinking about what it means to love someone, and the word I thought about the most was #acceptance. 
When we truly love someone, we accept them, all of them. If I attach all of my self love to my appearance, it would be very hard to love myself consistently because my appearance changes throughout the year and throughout my life.

The most precious resource we have is TIME. So I want to make the quality of the time I have really meaningful and so much of that comes from how I think about myself, the world around me, and what I'm doing in it.

The quality of my thoughts influences the quality of my time.

Make this so important. Don't be so hard on yourself, like I have been in the past. Don't force yourself to do too much.

You can actually control the way you move through your challenges by celebrating what is possible, and knowing you have the tools to nurture yourself as the space opens up to do so.

Just because I am a coach and trainer doesn’t mean I don’t go through the same ups and downs as everyone else - remember what you’re capable of and that we are the same ❤️
  • I don’t get dressed up very often but when I do it feels amazing!! Special dinner with @jj.virgin and @reclaimyouredge to celebrate life, friends, family and all we have to be grateful for ❤️
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Happy Mother’s Day to all the moms, want to be moms, fur baby moms, moms who are no longer with us, adopted moms, women who serve as caregivers for others, and for all those who have difficult moms too - I love you and I’m so grateful to share this journey with you❤️
  • Beliefs become thoughts,
Thoughts become words,
Words become actions,
Actions become habits, 
Habits become values,
Values become destiny.
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You are destined for HEALTH on all levels. Choose wisely what you put in your body, take into your mind, and allow into your life.
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In our consumer driven society, it’s easy to focus on the input - by what about the output? As powerful creators, we are each responsible for the thoughts, words and actions we put out into the world.
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How we do one thing is how we do everything. The conversation we have with ourselves comes first.
The way we show up and speak to others reflects the way we see ourselves.
The actions we take reflect the way we value ourselves.
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You are powerful. Use your power to connect, uplift, care, and increase the love and light that exists on this planet.
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Happy Mother’s Day, to Mother Earth 🌍 and all of her creatures who take personal responsibility for loving themselves and this planet.
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(I think about this especially around kids - they’re so receptive and perceptive. It’s our responsibility to model health to them on all levels - in how we talk, act, and ultimately the intention behind these things. 💜)
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#bettyrockerlovesyou #thebettyrocker #mindsetiseverything #happymothersday #everydayisearthday
  • Hey Rockstars! Join me for this quick demo where I'll take you through using the foam roller - mostly on your lower body - and explain how to do it safely and effectively.

Here are 5 resources for you:

1️⃣ The more beginner style foam roller I mentioned (white): https://www.amazon.com/dp/B000WG0L74/?tag=aiponsite-20&linkCode=ic5&ascsubtag=amzn1.idea.2O3ZFT0EWA3BV&creativeASIN=B000WG0L74&cv_ct_id=amzn1.idea.2O3ZFT0EWA3BV&cv_ct_pg=storefront&cv_ct_wn=aip-storefront&ref=exp_cov_thebettyrocker_lv_dp_vv_d

2️⃣The more advanced style roller that I'm using in the video (I have the 24"): https://www.amazon.com/dp/B06W2MJN5V/?tag=aiponsite-20&linkCode=ic5&ascsubtag=amzn1.idea.2O3ZFT0EWA3BV&creativeASIN=B01IEOCA6K&cv_ct_id=amzn1.idea.2O3ZFT0EWA3BV&cv_ct_pg=storefront&cv_ct_wn=aip-storefront&ref=exp_cov_thebettyrocker_lv_dp_vv_d&th=1&psc=1

3️⃣ Book that goes over foam rolling if you want one: https://www.amazon.com/dp/1569759251/?tag=aiponsite-20&linkCode=ic5&ascsubtag=amzn1.idea.2O3ZFT0EWA3BV&creativeASIN=1569759251&cv_ct_id=amzn1.idea.2O3ZFT0EWA3BV&cv_ct_pg=storefront&cv_ct_wn=aip-storefront&ref=exp_cov_thebettyrocker_lv_dp_vv_d

4️⃣ My stretching guide that gives you each part of your body in a short video so you can isolate different key areas to stretch: https://thebettyrocker.com/full-body-stretching-guide-to-improve-flexibility/

5️⃣ A full body stretching routine in 20 min: https://thebettyrocker.com/full-body-stretch-sequence-and-top-stretching-tips/
  • Fast and fun lower body circuit to try at home! #stopdropandbettyrock with me 💪🏼 and repeat again if you’ve got time!
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1️⃣ Full Body Extensions (0:30)
2️⃣ Single Leg Hamstring Pull Throughs (0:30)
3️⃣ Sumo Squat Lateral Lifts
4️⃣ Squat Thrust Star Jumps (0:30)
5️⃣ Single Leg Hip Thrusters (0:30 each side)
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Have fun!! And let me know something awesome that’s happening for you today in comments ⬇️
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Want to come to live classes with me and have your questions answered, follow the latest challenge and get access to all my healthy recipes? 
Don’t miss out on everything in Rock Your Life - my online home gym and private fitness community! ➡️ https://thebettyrocker.com/coaching/
  • Swipe ➡️ for my insight on how gossip can cloud our ability to connect with other people. Super interested in hearing your experiences and thoughts on this topic.
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We meet people where WE are at. Becoming aware of the filters we subconsciously see the world through can help us connect more authentically with other people and ultimately our own truth.
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This is dedicated, with love, to all of you who say, “Betty Rocker you’re so amazing” “you’re so beautiful” “you inspire me” - to let you know that every thought you have about ME is something that is a part of who YOU are - and YOU are BEAUTIFUL, AMAZING, and you INSPIRE me.
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Remember this every time you see someone...and look for the good things. I promise they are always there.
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When you see trouble areas, remember your own struggles and things you’re working on, or have worked on, and be compassionate.
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I love you!
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thebettyrocker.com @thebettyrocker yes I have a blog/website/resource area and IT IS AWESOME! Visit me there ❤️
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