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

  • Sometimes you have to give yourself a pep talk. Like, HELLO, you're a BADASS WOMAN, don't be sad, you GOT THIS, and I LOVE YOU. ❤️❤️
We can be too hard on ourselves sometimes. 
Ease up. 
Give yourself some credit. 
Think about how much you've already done TODAY. 
You've got so much ability, so much power and you are SO STRONG. .
Get out there and flex your powers 💪🏼💜👊🏻
.
.
#bettyrockerlovesyou #motivation #mindsetiseverything
  • Happy Sunday! What did you do this weekend?
  • 10-minute Full Body POWER WORKOUT with a wall and a towel to slide on (anything that slides on your floor is fine!)
LET'S GO:
.
3 rounds
.
1️⃣ Walk it out, push ups (10) - kneeling works great too!
2️⃣ Slide ins (10 each side) - amazing for your abs
3️⃣ Elevated Single Leg Booty Blasters (10 each leg) - awesome for your butt and hamstrings!
4️⃣ Side Slide Press (5 each side) - slide one arm out while lowering into a half push up with the other arm. Maintain your Plank. Kneeling is great too!
5️⃣ Wall pike push ups (5-10)
.
This is RESISTANCE training using your environment and gravity to add that extra challenge component!
Don't hesitate to get creative where you are!
.
Upper body moves are also very challenging for me, that's why I do them, so I can get stronger! Be where you are, modify as needed to build your strength and take action!
💪🏼💪🏼💪🏼❤️❤️❤️💪🏼💪🏼💪🏼
.
#stopdropandbettyrock #thebettyrocker #thebettyrockerchallenge #noequipment
  • 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. 
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. ❤💪🏼
•
thebettyrocker.com @thebettyrocker .
#thebettyrocker #healthyhappywhole
  • #stopdropandbettyprep .
80% Nutrition
20% Exercise
.
I have been really paying attention to my eating lately, even more than usual, doing some prep each week because it sets me up for so much success.
.
I love being consistent with exercise, but it's when I'm not consistent with my eating that my body suffers the most.
.
I've got an awesome food prep guide - just put the link in my profile. .
➡️ @thebettyrocker .
#glutenfree #dairyfree #wholefoods #thebettyrocker
  • "My goal is to be filthy rich. Rich in adventure, in health, in knowledge, in laughter, in family, in love."
.
The greatest investment you can make is in yourself - in three major areas that stand the test of time, and will exponentially expand and give you a massive return on your investment - they are:
.
1️⃣ Relational Equity: invest time in developing relationships with other people. 
This is one of the greatest compounding assets you can create and develop and its 100% dependent on your actions. No one can take this away from you. 
For me, I tend to focus on the quality of my relationships rather than the amount of them - I like to go a mile deep and an inch wide as opposed to a mile wide and an inch deep.
Invest in relationships you have, cultivate them, and be discerning about who they are with. This is one of your greatest sources of wealth that will stand the test of time and continue to pay you dividends in your quality of life, joy in experience and on every level. 
Do not forget that the most important relationship you invest in is the one you have with yourself. .
2️⃣ Intellectual Capital: the more time you spend learning, expanding your brain power, the greater your capacity to experience life at a higher level, the greater your ability to experience yourself at the highest level. Never stop learning. The information in your head, your attitudes and thoughts are wealth that no one can ever take from you. Lose everything that has material value and you will still own your intellect, your brilliant brain. Invest in developing and growing it.
.
3️⃣ Experiential Equity: don't ever lose sight of the delight and the joy that comes from experiencing life - take that day off, take that trip, take a chance, go to an event - do the things that thrill you and put you smack in the present - so many day to day things pull us out of the present but it is the most powerful, precious time we have when we are immersed in experiences, adventures - and they are the fabric of our memories and the moments we thrive in. 
Actively create space and time to have adventures, go to events, experience moments of greatness. Don't put them off.
.
❤️❤️
.
#thebettyrocker
  • Full body workout shred - #noequipment needed (you can use water bottles like me for extra resistance)
.
3 rounds:
.
1️⃣ Lateral Raises (0:30) - keep your core engaged and lift up smoothly to burn those shoulders! 
2️⃣ Jump Squat Touchdowns (0:30) - this move rocks!! Shoot your booty back - don't bend forward at the waist, and to modify just step out to squat and take out the jumping.
3️⃣Hip Thrusters (0:30) - amazing booty burner - drive up and squeeze! Add water bottles or weights to your hips for extra - but it works great with nothing too!
4️⃣ Triceps Dips (0:30) - keep your shoulders back and chest open, and keep those elbows parallel. There's a full length follow along video of this on the blog that you can see more mods for!
5️⃣Kickboxing Burpees (0:30) - my newest burpee creation - you're going to love it! Alternate the front kick each time to even it out!
.

I've got a special pyramid format and a couple other moves not shown here in the full follow along on my blog today, so join me in this awesome new workout and let's #stopdropandbettyrock together!
.

LINK IN PROFILE: @thebettyrocker 
http://thebettyrocker.com/full-body-pyramid-workout/

See you there!

xoxo
  • Happiness is the ultimate art form. ❤️
The way you show up and stand in yourself is the canvas - decorated by your choices and designed by your desires. 
Make your time here count and make the most of it - and celebrate the beauty and unique art form that each person brings to their own self expression.

Remember that it's our differences that make us stand out and it's the way we respect and love ourselves that makes us shine. .
PS...this is just a quote that is meant as an illustration of what I think goes wrong with peoples' perception sometimes. The use of "I" is rhetorical, not literal. 
I want to thank my amazing followers for the utter lack of negativity on my feed. You are the most positive loving people I can imagine sharing time with. .
.
#bettyrockerlovesyou 
#loveyourself 
#thebettyrocker 
#mindsetiseverything 
#selfrespect