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

  • Going to dinner with these beauties 🌹 #teambettyrocker #socoordinated .
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@acrannell Coach Alyssa
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@eander11 Coach Emma
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Me 😊
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@chelsea_thegreat Coach Chelsea
  • Some days I need this advice so much, does anyone else need to hear this too?! .
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It's so easy to get caught up in that "all or nothing" mentality where we rush ahead feeling like if we don't do every workout in our program every day or make every meal a perfect one we're a failure or we have to start over...but it's just not that way at all. .
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Your healthy habits are what you aim for daily, if you can't hit every one every time, it's ok! It's a lifestyle, not a prison sentence. .
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Listen to your body, do the best you can and give yourself permission to be present to your life ❤️❤️
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#thebettyrocker #bettyrockerlovesyou
  • If you feel stuck, or you’re hating on your body…today I'm inviting you to Let Go of this self judgement you are holding against yourself.

This is what I know: you could follow every workout and diet program in the world and still feel this way about yourself. 
Just like you, I'm a real woman who struggles with anxiety, stress, doubt, body image and all the rest...there is no magic potion or fix that will change your mind, only you can do that. 
I think it's easy to get stuck in the trap of thinking "I can be happy when...I look a certain way, i have a certain amount of money, I weigh a certain amount" but it's all crap.... If we can't find a way to be proud of who we are right now and happy with what we have we can not be happy and proud when we reach that never ending horizon. 
Remember one of my favorite quotes, “so far you’ve survived 100% of your worst days.” You HAVE done an amazing job so far and made great progress. 
The most important thing now is to keep going, to stay consistent and to keep yourself out of "the gap" which is constantly comparing where you have come from to where you want to be...rather than comparing where you've come from to where you are right now. 
You are awesome, you are doing so great. 
Don't beat yourself up. 
Don't get yourself down on your hard work not being "enough." You're making a lot of progress and you must stay the course. 
These mindset things are the most important piece as you progress because they are actually what will support you as you move forward. 
I struggle with these things too, my mind likes to drive me crazy sometimes - I think I'm not doing a good enough job, I'm not doing enough, I'm not in the right relationship, I don't have x, y, z...but that's all detritus that pulls me out of focusing on all that I HAVE, all that I have ACHIEVED, and when I focus on THOSE things I am able to stand in my personal power and focus on where I am going next. 
Let Go. Step forward into your best self. You are Everything you need to be. ❤️ #bettyrockerlovesyou #thebettyrocker
  • What's your favorite body part to train? Let me know 😊🙌🏼 Today I'm training abs and booty with this powerful circuit using just my Swiss ball.
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1️⃣ ball crunch (15)
2️⃣ ball crossover crunch (10 each side)
3️⃣ back extensions (15)
4️⃣ bridge lifts (15)
5️⃣ single leg bridge lifts (10 each side)
6️⃣ elevated hip thrusters (10-15)
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✅ Repeat 3 times!
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Here's where to get more home workouts and workout plans(with or without equipment): thebettyrocker.com link here: @thebettyrocker ❤️
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Don't forget to tell me what your favorite body part to train is! ⬇️
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#thebettyrocker #thebettyrockerchallenge #makefatcrychallenge #fitnessmotivation #igfitness #igfit
  • Try this easy recipe for Tuna Avocado Salad - you can put it over greens, on toast, on a cracker, on a sweet potato slice baked, or get creative!
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(2 servings)
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1 can tuna
1 Avocado
Salt + pepper to taste
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1️⃣ Mash everything together. 
Optional ingredients:
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✅Fresh basil (pictured) or other fresh or dried herb of choice - chop it up and mix it in.
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✅Tomato - slices work great on top, diced works great mixed in
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✅Shallots/mild onions - dice up and mix in for extra spice
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✅Red pepper flakes - great if you like it spicy .

This recipe is so fast and versatile, and will give you a serving of protein and healthy fat - I love it! .
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👇🏼what are you having for lunch today? 👇🏼
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More easy healthy recipes on the blog www.thebettyrocker.com - link in profile: @thebettyrocker .
Meal Plans to put it all together for you: thebettyrocker.com/programs
  • 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.
The best thing you can do right now is 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 if you're alive choose to be PRESENT, be here right now and choose your next move, picture yourself successful, 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. 
Keep going.
#bettyrockerlovesyou ❤️
  • Big props to @terri_fitmindandbody who just shared her progress: "Ok i wasn't going to post a finished result after doing a 30 day and 90 day challenge but here it is. I had just hit the size 14 which was big for me. I ate shit all the time. Sugar sugar sugar. Not anymore. Clean eating now and i love it. Super stoked with the results. I am now a size 8. I have had few weeks break from everyday exercise but onto the next very soon. Weights!!! Thanks #thebettyrocker for making your workouts enjoyable. ❤❤❤"
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Both the 30 and 90 Day challenges are home workouts, they take 15-20 min to do, and the 90 day plan comes with a meal plan. .
You can sign up for the free 30 day challenge (which @terri_fitmindandbody started with) right on my website thebettyrocker.com - @thebettyrocker .
The 90 day challenge is available on my programs page, thebettyrocker.com/programs 💓
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I find that while people experience really amazing physical transformations, it's the other changes that are even more impactful to their long term health and happiness, like having better energy, feeling more confident, increased strength and stamina, a deep sense of accomplishment and pride for having the commitment to go after a goal, and so much more.
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Thanks for the #motivation @terri_fitmindandbody 💓 myself and the Coaches at Team Betty Rocker are super proud of you! 👊🏻👊🏻 .
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Do You Need some Motivation?
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Comment below and let me know what you're struggling with and I'll leave a personal response to help get you going 👇🏼❤️👇🏼
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❌⭕️❌⭕️
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#thebettyrocker #thebettyrockerchallenge #thebettyrocker90daychallenge #makefatcrychallenge
  • Stop beating yourself up for what you haven’t done, and celebrate all of your accomplishments no matter how big or small. .
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See how far you’ve come. Be #proud of the fact you never gave up. Be #proud of yourself. You managed to get through the struggles, hardships, and setbacks. Even if you’re facing something at this very moment be #proud of the fact that you acknowledged your battles because that is what will make you face and tackle them head on. .
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YOU are strong, YOU are capable and YOU are possible! Find happiness in yourself. Tell yourself how #proud you are that you brought yourself this far, because that’s an accomplishment.
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Keep pushing yourself, one more rep, one more set! YOU can do this. Celebrate yourself when nobody else is, push yourself past your threshold. Today is another chance, make yourself #proud! .
Look at yourself everyday this week in the mirror, say “I’m going to make you #proud today,” and then go do it! .
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💓Words by Coach Jessica from Team Betty Rocker @rocknfitdiva
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📷 by Coach Chelsea @chelsea_thegreat .
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#thebettyrocker #teambettyrocker #proud #motivation