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Meal Plans

7-DAY MEAL PLAN

#EATCLEANTRAINMEAN Learn More

30 DAY CHALLENGE MEAL PLAN

#30DAYPLAN AND COOKBOOKS Learn More

NUTRITON GUIDE and EATING PLAN

6 WEEK MEAL PLAN AND EASY EATING GUIDE 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

  • Always remember to be kind, because everyone is fighting their own internal battles.
This is why it is especially important not to compare yourself to other people, because we can never know their journey from looking at a picture.
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True strength comes from within you.
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No matter where you are on your path or your quest or in your goals, only you know if you are giving it your best, doing all you can do.
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Don't fall into the trap of giving up because you think you'll never get the same result as the next person or thinking your struggle is harder. .
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Your struggle is your struggle, and you have to fight the best fight you can muster in yourself to overcome your own resistance, fears and past experiences to become the best version of you.
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Remember this and be kind to yourself as well as the people you encounter because every one of us has an inner world we live in that deserves compassion and love.
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#bettyrockerlovesyou #truestrength #motivation #strong #bekind
  • Listen not every day is going to be your "best day." You aren't required to be "happy" 24/7. 
I read this great quote the other day that said, "don't compare your reality to someone else's controlled online content" and I think that's so important. 
Reality has its ups and downs. 
When you're sad, it's ok to feel it. Trying to skip the hard parts just means we will probably have to repeat them.
I've tried to drown the hard feelings out in the past with avoidance behavior like alcohol, binge movie watching, shopping and other activities that distracted me from feeling - but inevitably sooner or later you just have to feel the feelings and let them move through you.
That's the only way I know for sure we grow. 
These days when I'm sad, or discouraged or blue, I have different strategies. I like to write, or exercise or call a friend to hang out. I choose to nourish myself rather than abuse myself. 
I also think about what I'm grateful for. It helps a lot. 
Letting ourselves feel the blues when they come on and just acknowledging those feelings is also the best way to have more happy days - we didn't come into this life with a handbook on how to get everything we want and how to have a perfect experience.
Take the pressure off yourself. It's ok if you don't have it all figured out yet, and it's definitely ok if your life doesn't seem to match the version of someone else's you see on Instagram.
We write that playbook day by day with what our experiences teach us about life.
The hard chapters make room for the happy endings, I promise ❤️ So don't give up. Keep it #real.
Keep pushing forward and take some time for yourself if you need a day off.
It's your life. 
#strongereveryday
  • Just wanted to take a moment to say THANK YOU, thank you for following, for your amazing comments and questions, thanks for always being a positive supporter and awesome person - I appreciate your comments and your likes and your questions more than I can ever express. ❤️🙌🏼
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I always feel like we must have a lot in common if you are here, since I just express myself exactly how I feel and am, and your responses really make me feel like we see things in similar ways (do you feel that way? Like we’d be friends IRL).
I am so glad to know you, to get to share the journey with you, and I hope to meet you in person one day! .
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With gratitude 🙏🏼
❌⭕️❌⭕️
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📷 by my awesome cousin @jcaoutdoors
  • Rock your Upper body and ABS with me today - full follow along is up on the blog (link in profile @thebettyrocker)! 3 rounds:
1️⃣ Squat Press (0:30)
- keep your weight back in your heels, chest up, and keep your shoulders back and engaged so you can press up safely overhead.

2️⃣ Weighted Leg Lifts (0:30)
- place a small weight or water bottle between your feet. Do this with bent knees if this gives your back any trouble so you can safely build strength.

3️⃣ Wall Sit to Curl (0:30)
- sit back against the wall to engage your glutes and legs, and hold the sit as you curl.

4️⃣ Reverse Lunge and Flye (0:30)
- step back, keeping your core tight and chest lifted. Smoothly sweep your arms up toward the ceiling as you come back. Bring them down to your sides as you step forward. Be mindful to step with your knees lined up with toes.

5️⃣ Sit Up Cross Punch (0:30)
- bend your knees and (optionally) hold light weights or water bottles. Sit up, using your core strength and punch across your body. To help you, hook your feet under the sofa.
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Awesome!! If you want to do it with me to guide you along, just use the link in my profile to access my blog and the video, or find it in your Betty Rocker App!
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. 👇🏻Check in today and let me know when you do your workout!👇🏻
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Fun workout pants by @teekigram
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#thebettyrocker #thebettyrockerchallenge #homeworkout
  • I don't even think it's a bad thing either, you know people come into our lives at specific times like we come into theirs and we help each other learn as much as we can - then it's time to move on. 
Sometimes it's as simple as a stranger you meet in passing at the airport or on the train, other times it's a close relationship that fades over time. 
It's all ok. 
When you think about those people from your past, just smile and wish them well no matter how tough the lessons were that you learned together. 
You feel me? Smile and wish them well. 
You know you're stronger for having gone through the hard times, smarter for having figured out your next moves and wiser for choosing to move on.

Keep going and trust your heart, it always knows where you need to go. 👊🏼❤️💪🏼 #strongereveryday #thebettyrocker #motivation
  • Your body is a beautiful machine made up of millions of cells, all working hard and dedicated to the purpose of YOU. .
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Make friends with your body. .
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Treat her with love and kindness. She carries you through your entire life. .
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When you're tempted to judge her, look instead with loving eyes for things you can admire.
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When you're tempted to eat foods that hurt your stomach think about that factory inside your body, all of those cells and organs like a little factory of workers working so hard every day to make you healthy and energized - overload them with too much work too often and they get exhausted, they can't keep up, and you feel the effects. .
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Think about that factory inside and what nourishes it. 
What helps the workers do their jobs for you? .
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I know it might be a strange analogy but ever since I started thinking about my body this way, caring about the organs and how hard all those inner structures work for me I started thinking and behaving in a very different way towards myself. 
That's how I learned to I love my body so much. .
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Through the ebbs and flows of how she looks on the outside, her inner rhythms and cycles,through the passing of time and the changes that happen, through all the things that come my way.
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So grateful to have this marvelous vessel to live in and to have the privilege to care for, for over 41 years. .
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Here's to living well past 100 healthy, strong and active! 💪🏼
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Tell me what you're grateful your body can do ⬇️
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📷 by @jcargetsingerphotos .
👙by @maajiswimwear
  • When we take care of ourselves, we think better, we are nicer to be around, we have more gratitude, we have more to give. .

#selflove is a high value activity - take time for yourself, take care of yourself, love yourself ❤️ Make time to do the things that protect and support your energy and model that behavior to the people around you.
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One of the things I have heard over and over from the SMARTEST doctors, scientists and brilliant minds is that whole, real food is MEDICINE, that regular movement/exercise makes you healthier in every way, and that your thoughts and beliefs about yourself have the power to affect your brain and your health profoundly. .

If you are reading this, you are in the RIGHT COMMUNITY, you are doing the RIGHT THINGS, you are MAKING A DIFFERENCE, and you are SO AWESOME and POWERFUL - keep doing what you’re doing, keep being a grateful, sharing, action-taking Rockstar - it is truly the path to a long, healthy life in a body you love.
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Let me know how you’re doing in comments below - lots of love!!
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#happysunday #thebettyrocker #love
  • We don't attract what we want, we attract what we ARE. 
Want a partner or friends with great integrity? 
How can you be more impeccable with your own word - not just to others, but to yourself?
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Want a partner or more friends who show up for you? 
Where can you show up more in your own life - not only for others, but for yourself?
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How about the people who look up to you? 
The qualities you exemplify are what they model after. .
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I know that if the kid version of you met the you who you are today, they would want to be you. 
You might think, oh no, I'm so far away from where I'm "supposed to be" but actually you're exactly where you need to be right now to create anything you want. .
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That's why you keep growing, keep learning, and are every day striving to increase your capacity to love yourself. 
I'm looking forward to hearing from you on this. .
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Take a moment and write something down in the comments that is a quality about yourself that you value, and value in others. .
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It will allow you to focus on what matters to you and it will attract more of that to you! .
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You are a powerful creator of your own destiny. .
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Happy Friday ❤️
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#bettyrockerlovesyou #thebettyrocker #mindset #motivation