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

  • When you are a pillar of strength for others, remember the vital importance of also supporting yourself. 
It's easy to lose track gradually and let things start to slip until you suddenly realize you're draining your tank giving. In this season of giving, don’t forget to give to yourself. 
We cannot give when we are not also filling ourselves up. 
Take time for yourself personally and make your health, happiness and fitness a priority. 
Not only will this restore you, it will model good behavior to those who look up to you. 
It's ok to say "no," practice setting those important boundaries with your time so you can hold space for yourself to do the things that help you be all you can be. 💜 
You deserve it, you're worth it, and I believe in you.
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Amazing leggings by @teekigram .
#thebettyrocker #thebettyrockerchallenge #stopdropandbettyrock #makefatcrychallenge #healthyhappy
  • ❤️ I feel like I'm failing towards success most of the time.
Thankful for the scrapes and bruises I've gotten along this bumpy ass road because they remind me of why I fell down...so I could look out for those pitfalls down the line.

I've never been any good at "ready, aim fire" I'm a "ready, FIRE, aim" kind of person.

It's a great strategy for staying out of a rut but it's also a great strategy for falling on your face.

Why do we fall?
So we can learn to pick ourselves up again.

There is this darkness between when the shit hits the fan and my ability to reframe it and see the lesson that feels overwhelming at times - before we can "see" sometimes first we must simply believe.

It's easier said than done but one thing I've learned for sure... It NEVER gets easier. WE just get better. 
The irony of life is that the more we learn, the less time we have to apply what matters.

So don't waste time wallowing in darkness. 
Own your mistakes. 
Find the lessons. 
Keep moving and make the most of your time.
You got this.
❤️
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#thebettyrocker #strongereveryday #selflove
  • Flexible is a state of mind. You can see me literally reaching for more in my stretch - like I am in life, always a work in progress, always practicing. 
We can’t control everything...but we can practice the way we respond, staying flexible and gracefully present so we can bring our best self forward to take advantage of unexpected opportunities and find the gifts in our challenges.
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I’d love to hear how ❤️you’ve❤️ turned something you weren’t planning on to your advantage in comments below ⬇️
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#thebettyrocker #motivation #selflove #flexibility
  • Easy, healthy Mint Chip Nice Cream - a perfect, healthy holiday treat 🎄✨
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Must make!! Comment below if you’re going to try it!
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More nice creams (and other healthy desserts) on my blog, link in profile 👉🏻 @thebettyrocker .
#healthydessert #dairyfree #nicecream #thebettyrocker
  • You are amazing, don't forget that. You had what it took to get you here, and you have what it takes to get to the next place too.
If you’re struggling right now, I want you to breathe, literally take 3-4 deep breaths. 
Put your hand on your heart and feel your chest rise and fall.
That's you being alive, and since you’re alive choose to be PRESENT, be here right now in your AMAZING BODY and choose your next move, picture yourself successful, channel this primal energy that connects you to all things, feel that and keep moving forward...
It is inevitable that you will move in the direction of success when you focus on what you want rather than dwelling on what you don't have or don't want.
Make presence and mindful thinking your daily practice just as automatic as breathing and there is nothing that can stop you.
Remove yourself from conversations and relationships that drain your energy and cause conflict and negativity. 
Seek out others who care about and value themselves and want to be happy, and focus on becoming the best version of themselves - like you are.
It's not supposed to all happen today or overnight. It's not a fast process and sometimes you'll fee like you're going backwards instead of forward. But it's those obstacles we overcome that have the biggest impact on our success. 
Stay present.
Breathe.
Keep going.
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#bettyrockerlovesyou ❤️ #motivation #thebettyrocker #strongereveryday #bealioness
  • #stopdropandbettyrock with me in this fast full body shred - bonus, use a water bottle for a little resistance! I’m combining cardio and strength to get you the best results in the shortest time! 
3 Rounds:

1️⃣ Full Body Extension (0:30)
- an amazing full body warm up move, get your body moving!

2️⃣ Sumo Touchdowns to High Pull Row (0:30)
- see more variations and build up to this with the full follow along video on the blog. Works your shoulders, legs and butt!

3️⃣ Plank Flyes (0:30)
- do this kneeling or elevated (arms on couch) for a variation, keep your core tight!

4️⃣ Reverse Curtsy Knee (0:30)
- see more variations and build up to this one with me in the follow along video - super fun and effective!

5️⃣ Triceps Dips
- you can swap this for overhead extensions with your water bottle or a weight, keep your chest open! 
Have fun with this workout! So effective! More moves in the complete 15 minute follow along workout new on the blog, thebettyrocker.com or use link in my profile @thebettyrocker, you’ll find this in the home workouts section!

Can't wait to do it with you!

#thebettyrocker #strongereveryday
  • In reality, other people liking you is a bonus. You liking yourself is the real prize.
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You are a force to be reckoned with.
And it is the CHOICES you make about what you CAN control that will always determine the outcome.
I know I can’t control other people, things happen in life I can’t change them, but I can choose how I respond.
I can choose how I treat my body, what I feed it, how I move it, how I rest it, and how I talk to myself internally about it.
The way we look and feel is a BYPRODUCT of how we treat ourselves.
I used to be so caught up in how I looked I beat myself up inside daily for all of my self-perceived shortcomings. I constantly felt guilty for not doing “enough.” This was a prison. 
I live free now, free to be me and show up fully. 
So much of that came from the shifts I made around how I use food and exercise - they’re tools that support us. 
Practices, like daily gratitudes, like going to bed early enough to get quality rest, like connecting with friends and loved ones, like the graceful presence we bring to our daily life, like forgiveness, like kindness - these are the tools that create a life of self love. 
What you see in me is a reflection of what is inside you, that’s why we are connected.
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I’m so grateful you’re in my life ❤️
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⬇️Leave me a comment below about something you love about yourself ⬇️
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Get my healthy self care tools - eating guides, workout plans and all the great tools on my blog via the link in my profile @thebettyrocker thebettyrocker.com ❤️
  • I mean, like, SO awesome. 😂🤣
Anybody else? ☕️
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#thebettyrocker #ilovecoffee #makeitagreatday