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

  • Nothing shakes me out of sadness or a bad place and puts me in my best self more than a grateful heart. ❤️
Every day is a good day for gratitude. I notice that the more I actively practice just thinking about what I’m grateful for, it’s easier to remember to do it when I’m not feeling the best. #jedimindtricks .
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I’m grateful for so much today, and every day, including my health, my friends, delicious food, and YOU! . 🍁 🍁 Happy Thanksgiving!🍁 🍁 .
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#grateful #thebettyrocker
  • When you're being kind and compassionate and forgiving of others, don't forget to extend that same courtesy to yourself. It's so easy to put ourselves last, put ourselves down, think that we are somehow exempt from the grace we show others for their imperfections - but that does us all a huge disservice. Compassion is a muscle to be exercised internally and externally. I give myself permission to be #flawsome and you can too 💜
  • The scale is widely skewed in your favor...even if this week is a tough one to get through and it sometimes feels like the deck is stacked against you. 
Whenever life starts to feel overwhelming come back to this: GRATITUDE. 
There is so much good in your life. 
When you feel like you're drowning just take a deep breath, stop the racing thoughts and think of 3 things you are really, really grateful for.
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This changes your energy, calms your nervous system, and gives you the space and grace to navigate the challenges. 
We got this. 
Keep going.
I believe in you. ❤
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#bettyrockerlovesyou #thebettyrocker
  • Ballet + Strength Moves you can do anywhere because #absaremadeinthekitchen 💪🏼❤️
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3 rounds:
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1️⃣ Knee drive to extension - lift the heel for extra calf work - 15 each leg 
2️⃣ Leg lifts - 10 - do these on the floor without holding yourself up if that's not an option because of location or you're building up upper body strength
3️⃣ Plié Thigh Pulses - 20 - hold on for stability or try hands free
4️⃣ One arm elevated push up - 5-8 each side - this is my personal goal currently to do full single arm push ups on the floor so I'm starting here. Do any kind of push up you like - work with your body and get stronger, challenge yourself, whether that's kneeling elevated, regular or whatever you're doing 😎
5️⃣Reverse curtsy knee drive - 15 each side - work your obliques AND booty .
Do it anywhere just DO IT because YOU CAN!
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⬇️Check in! Let me know how you're doing today! Thank you for all the amazing messages RE: my instagram story! I'm still getting through them all ❤️ love you guys!
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#thebettyrocker #makefatcrychallenge #homeworkout #thebettyrockerchallenge
  • You are enough ❤️ You’re doing a great job.
When you make a mistake, you accelerate your ability to succeed by learning.
Other people look up to you.
You have greatness within you. 
You are strong.
You don’t have to be perfect to be awesome.
❤️🙌🏼❤️
Pass it on, Rockstar. Everybody struggles with these feelings sometimes (including me). You’re not alone. 
We are always stronger together. 💪🏼
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#strongereveryday #thebettyrocker #mindsetiseverything
  • Every time I thought I was being rejected from something good, I was actually being REDIRECTED to something better.
Take a deep breath and put one foot in front of the other.
You can do the hard things, and you’re stronger because of the hard things you’ve already done.
You’re stronger, more capable and more confident than you were before and you’re just on the threshold of the next level.
You’ve got what it takes.
“Success is not final.
Failure is not fatal.
It is the COURAGE to continue that counts.”
- Winston Churchill
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Keep going Rockstar. ❤️
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#bettyrockerlovesyou #believeinyourself
  • Amazing, easy, 🍁Fall recipe: Stuffed Peppers #delicious .
(From the 30 day Challenge Meal Plan)
4-6 servings .
4 large bell peppers, halved and seeded
1 T olive oil
1 lb ground turkey breast 
1/2 cup black beans, rinsed and drained
1 cup cooked quinoa
1- 14-16 oz jar organic, low sodium salsa 
2 T taco seasoning 
1 tsp salt, 1/2 tsp black pepper

1️⃣ preheat oven to 375. Line a baking dish with parchment paper (or just spread olive oil)
2️⃣ in a skillet, over medium heat, add the olive oil and turkey. Cook until browned.
3️⃣ mix the turkey, quinoa, black beans, salsa and taco seasoning in a bowl. Add salt and pepper.
4️⃣ arrange pepper halves on the baking dish and stuff each pepper half with turkey mixture.
5️⃣ bake for 25-30 min, or until peppers are softened.
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I say serves 4-6 because it depends on how hungry you are and what you serve it with 😊 since it makes 8 halves, you might want 2, or just 1 of those halves with a side salad for lunch. Enjoy!
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More delicious recipes on my blog and of course unique and healthy recipes in all of my meal plans 😊❤️
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thebettyrocker.com/programs @thebettyrocker
  • I used to think that there were 3 main things I needed to do to be "skinny." Skip meals, avoid fat, and avoid carbs.
Of course thinking I needed to be 'skinny' was a problem, because I didn't understand what the difference between muscle and fat was, and weighed myself daily to make sure I wasn't creeping over an "unacceptable" weight.
Where did all this pressure come from that was influencing my eating habits and my lifestyle choices? 
For me in my teens and 20's it came from being so worried about how I looked that I forgot to pay enough attention to how I felt.
I had to get really unwell to get well. 
I burned out my adrenals going too extreme with my workouts and my high stress lifestyle and not enough nourishment to sustain any of it.
I finally had to apply this concept of nutrition to myself. I started to see how eating real, whole foods was giving me energy. Applying nutrition to myself gave me confidence in my ability to care for myself and have a more balanced life. I could see my abs - even though I wasn't training like a crazy person anymore. Of course this sent me back to school and inspired me to do the research that was the foundation of who I became and the eating and workout programs I created. 
But most importantly, the conversation I started to have with myself, that inner dialogue changed from "your butt is too big, your waist is too wide, your thighs are flabby" to "you are so strong, your body deserves this nourishing food, you are making good choices" - a total focus away from the shaming thoughts and negative self talk.
I didn't stop taking pride in my appearance or stop wanting to look my best - I just changed the way I went about it when I recognized that how we look AND feel is a byproduct of how we treat ourselves. How we nourish ourselves. And how we talk to ourselves.
Other people are watching and listening to the way you, and I talk about ourselves. Let's make sure that they have something to model after that makes us proud to be the one they look up to. 
Your body is a vessel of awesomeness, and it will carry you through this amazing life at the level with which you care for it. ❤💪🏼
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thebettyrocker.com @thebettyrocker