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

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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

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COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

#MOTIVATION, SUPPORT, AND COMMUNITY Learn More

what other people are saying

  • Weight is a terrible indicator of body composition. Your weight is simply a number that tells you how much the combined tissues in your body weigh – but it doesn’t tell you the far more important thing, which is what those tissues are actually composed of.

Muscle and fat are very different creatures in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body - a pound of fat takes up a lot more space than a pound of muscle.

So if you are adding muscle to your body because you’re following a consistent exercise program and eating in a way that supports that muscle and burns fat, you’re going to be gaining a little lean muscle and burning body fat.

This is what you were after in the first place, but what you forgot was that this awesome change your body is going through doesn’t mean you’re going to suddenly lose 20-30 POUNDS in 2-3 weeks.

What usually happens is that you’ll initially lose weight your body was holding onto from inflammation created from the junk in your diet, and then you’ll experience a more gradual weight reduction over the coming weeks as you stick to your healthy eating plan. Most importantly, your body composition will change - you'll lose body fat and add lean muscle - and the scale won't always make it clear that's what is happening. So throw out your scale! 
Take progress pictures and body measurements. And most importantly of all, remember to LOVE YOURSELF every step of the way. You are awesome, you are dedicated, you are taking worthy actions that require focus and commitment. Stay on it, and do not get discouraged or beat yourself up because you "gained" a couple pounds. 
YOUR body is on its own schedule. It’s changing. Every choice you make creates a chain reaction that reverberates throughout your cells, organs, tissues and brain.

Pace yourself. Learn the actual nutrition information that will help you make and stick to changes that produce long lasting results and a lifestyle you LOVE. 
#bettyrockerlovesyou •
💪🏼Meal Plans and Workout Plans: thebettyrocker.com/programs
  • Be proud of yourself and the amazing progress you make each day, especially the progress no one knows about but you.
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If you have a friend who has recently succeeded in something, big or small, tag them in recognition of their achievements. •
If you feel like you are becoming successful, remember you are successful right now in the mindset you choose daily and the actions you take.
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Success is about so much more than what's in your bank account, how you look or what you drive. •
It's about the richness of your experiences, the joy you take in the moments you find yourself present for, the self reliance you call on in the face of challenge, and the way you model a healthy, balanced life to the people who look up to you.
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Be proud of yourself. •
You're amazing, exactly as you are. ❤️
#bettyrockerlovesyou  #thebettyrocker #motivation •
📷 🇵🇷by @jcaoutdoors
  • Just got done making these epic #glutenfree Chocolate Protein Cupcakes from Week 1 of my 30-Day Challenge Meal Plan - if you've tried the regular chocolate cupcake recipe on my blog you'll love this even more, it has less sugar, more protein and tastes equally awesome!
Just made it live on my Facebook page if you want to make it with me, link is in my profile for you today ❤️ RECIPE:
5 eggs
15 oz can black beans
1 T (Tablespoon) vanilla extract
1 tsp baking powder
1/2 tsp baking soda
4 T coconut oil
1/4 cup maple syrup
2 T cacao powder
1/4 cup chocolate protein powder - I use @morellifitnutrition for whey or @gardenoflife for non-dairy 😊
Optional: 2-3 fresh strawberries

1. Preheat oven to 350 F.
2. Add all ingredients to a blender, and blend til smooth (do jumping jacks while blending!)
3. Spritz or coat muffin tins with cooking oil, or if you're worried about sticking, line with a cupcake liner.
4. Evenly divide batter into muffin tins, filling about 3/4 of the way full. Slice strawberries and insert into the center of your muffins (optional).
5. Bake for 15-20 min (bake times will vary depending on your oven, wait for it to smell good, be slightly brown on the edges and start just pulling away from the sides. Inserting a toothpick or cake tester and having it come out clean is a sure sign they're ready).
6. Cool for 5-10 minutes before removing from muffin tin.
  • #stopdropandbettyrock with me in this fast, full body shred - try 3 rounds:
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1️⃣ Sit Up Cross Punch (0:45) - you can hold water bottles or light weights optionally here, for extra resistance
2️⃣ Switch Kick (0:45) - start out with alternating front kicks (or high knees) and progress to jumping between kicks for an extra cardio burn 🔥
3️⃣ Running Side Knees (0:45) - hold a strong plank (which you can also do elevated against a couch to alleviate some of the pressure as you're building strength) and run your knees to the outside of your elbows
4️⃣ Warrior Burpees (0:45) - super fun Betty Rocker Burpee 😊 squat, shoot your legs back to tall plank, do 2 cross body mountain climbers (knees come to opposite shoulders) jump back to stand and do 2 front kicks (or high knees)
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Check in and let me know what workout you did today! 
ROCKST⭐️R!!
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#thebettyrocker #workoutmotivation #workoutvideo #homeworkouts_4u
  • Change the way you look at things, and the things you look at change.
- @drwaynedyer
  • Craving #chocolate? Try this Nice Cream - took me 5 minutes to make and has 4 ingredients 😋😋
Servings: 2
Ingredients:
✅ 3 bananas, chopped and frozen
✅ optional: 2-3 Tablespoons kefir, yogurt, non dairy milk
✅ 1 tsp vanilla extract
✅ 3 Tablespoons cacao powder

1️⃣ Add frozen bananas to your food processor (or a high speed blender - though I have better luck in my food processor). Blend until creamy, adding in 1-3 T of liquid to help smooth it out even more. 
2️⃣ Add vanilla extract and cacao powder and blend til well combined.
3️⃣ Serve right away or return to freezer for an hour for even more ice cream consistency. I didn't do that with this one, it was fine - like a soft serve consistency. ⭐️Toppings⭐️
I used some sprouted cacao brown rice crisps and cacao nibs on top (see my Instagram story 😊👍🏻) There are a ton of variations you can do with the banana base - let me know if you've made any! ❌⭕️❌⭕️
  • Measure yourself against who you were yesterday, not who they were. You've got your own stories, your own struggles and you're going to have your own triumphs too.
Let others inspire you. Remember that your actions and the pursuit of your dreams is inspiring someone else who you might not even realize is watching.
Keep going, stay strong and know you're absolutely amazing and exactly where you're supposed to be! 💓💓 #motivation #thebettyrocker #bettyrockerlovesyou
  • You are the Captain of your life. The coordinates you need to navigate the challenges and the choices you face will become as clear as bright shining stars when your heart and mind are aligned.
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With this synchronicity you will weather every storm, find your way in uncharted waters, and be wild and free to feel and do and BE fully who you are. •
•
#oceanstateofmind #thebettyrocker #motivation
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🌎 Puerto Rico
📷 by @jcaoutdoors ⭐️ #bettyrockerlovesyou