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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

30-DAY BOOTY AND ABS CHALLENGE

#SEXYSCULPT YOUR ABS AND BOOTY 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 just need a break, in a beautiful place....
🇮🇹 a volte hai solo bisogno di una pausa in un posto bellissimo....
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When was the last time, and where was the last place you went on vacation? 👇🏼👇🏼and where and when is the next place you will go?
  • This quote says it all. ❤️❤️
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A few things have truly helped me with my reactions - because let me tell you, I was a famous reactor and got set off easily in the past.
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I would find this frustrating, embarrassing, feel bad after, or guilty. Because I just could not control my reactions to things/people/situations that literally were beyond my control. And that didn’t align with the person I knew I could be, or what my values were.
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Some of the things I had to sort out along the way: I didn’t know how to set healthy boundaries, I was always finding myself in relationships where I wasn’t valued, & I had constant negative thoughts.
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There are patterns we learn early on to help us handle stress, and pathways our mind creates in response to trauma, & physical, psychic or emotional intensity. I was lucky enough to be referred to EMDR after a brain scan at @doc_amen revealed PTSD, anxiety & depression. I had the keys, now I had to find the courage to open the door.
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Some of the most important deep work that actually shifted me at a neural level was EMDR, combined with Heart Math breathing, neural feedback & more.
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Resources: @emdrreadinesscourse @40yearsofzen @zivameditation @iceman_hof @heartmath
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What I uncovered in my work was a better understanding of my own operating system, & the “bugs” that had gotten installed in my program along the way. Despite my dysfunctions, I was not a slave to my mind. I could create a new reality.
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When we are faced with our own flaws; all of these things “beyond our control” what do we do? The choice I made was to take personal responsibility. To find the silver linings. To forgive other people, & to forgive myself. This practice is one I keep doing - because life doesn’t stop presenting challenges just because you reach a new level. You just get new skills & move on to work on new challenges.
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I have been so incredibly fortunate to be led to people who do amazing work with the 🧠 , the ❤️ and the 🧘‍♀️️ - not to mention the countless researchers, scientists &practitioners whose work has led to treatments &protocols that have the power to change our present experience &the filter we see the world through, &our very DNA. 🙏🏻🙌🏼
  • Swipe ➡️ to feel the burn from this Strength + Cardio workout! Save for later using the save ribbon 🙌🏼
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Props I’m using In this workout are minimal and similar to what you’d use in my Home Workout Domination program, dumbbells and a stretchy band.
If you don’t have those you can still do this, leave out the band, and swap in any weighted object like water bottles for weights 😊
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1️⃣ Warmup Squats (0:45)
2️⃣ Squat to Press (10-12)
3️⃣ Jack Punch (0:30)
4️⃣ Bear Crawl Row (2) to Triceps Dip (8-10)
5️⃣ Split Squat Jumps (0:30)
6️⃣ Sumo Deadlift to High Pull Row (10)
7️⃣ Alternating Crescent Kicks (0:30)
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Get the modifications and form cues in the follow along video, link in my profile @thebettyrocker ❤️
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Who is working out today? Happy MONDAY!!
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#strongereveryday
  • If someone doesn't see that beauty in you or value you for who you truly are, your gifts are simply not for them.
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The people who belong in your life will be attracted to who and what you are.
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If, like me, you've spent time in relationships where you felt you weren't valued or appreciated, or you weren’t treated well, you can make the choice to leave.
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Something I had to acknowledge about myself when I realized I needed to leave bad relationships was that I was guilty of not valuing or appreciating myself.
I wasn’t always treating myself very well.
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I had to take personal responsibility to do the work of growing that self love so that I would only want to be in relationships with others that mirrored the one I was in with myself.
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We can only love others as much as we love ourselves.
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I believe we are attracted to the right people (and animals too) always - sometimes because they need to prepare us to see ourselves, develop more inner strength, and appreciate ourselves so we can BE the person who is coming next....not be waiting always for someone to complete us.
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Every person in our life is a gift, even the ones who hurt us the most - a gift who helps us find the strength in ourselves to step up in our lives to the next level.
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So just be your beautiful self. 
And appreciate the amazing beings around you, you have them - some of them may be furry beings some may be human beings.
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Acknowledge them, recognize what they do and how they are. 
Make sure you’re treating yourself that way.
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Let that light shine through clear and strong like a beacon - a magnetic force that will attract the best to you. 💓
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#bettyrockerlovesyou #selflove #ilovemydogs
  • Sometimes I think we hold ourselves to this impossible standard that comes from our perception of the success of others. But the truth is we never know anyone’s full story from the outside.
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At the end of the day, it's between you and YOU.
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Your own inner strength and security is the truth you can rely on day in and day out.
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If we constantly go looking for our motivation to succeed from an unrealistic model of “perfection”, it’s like we’re telling ourselves we can’t be human.
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We over-train ourselves to be influenced by outside appearances, and undermine our personal power when our happiness relies on validation based on how closely we resemble a facade of success- in comparison to people we perceive “have it all figured out.”
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When you build and strengthen your sense of who YOU are and find personal security by taking personal RESPONSIBILITY for your choices and actions, you create a personal FORTRESS, an unshakable foundation that's simply INSPIRED by external motivators - not DEPENDENT on them.
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Then the only comparison that matters is the one where you measure who you are today with who you were a day ago, a week ago, a year ago.
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And you can celebrate the success others experience and let aspects of it serve as inspiration...but never feel “less” for not living someone else’s life.
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You are whole.
You are enough.
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You are everything you need to be, RIGHT NOW, and into your moving future that belongs to you, because....
You are THE CREATOR of your own life.
❤️
  • Ready for a little #workoutwednesday full body burn? Me too!! Just swipe ➡️ to do this #noequipment workout and save it to your collection with the little half ribbon 🎗.
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3 rounds 
1️⃣ Full Body Extensions (0:30)
2️⃣ Split Squats (0:30 each side)
3️⃣ Push Up Cross Under (0:30)
4️⃣ Triceps Dips (0:30)
5️⃣ Burpee Split Squats (0:30)
6️⃣ Side Plank Hip Drops (0:30 each side)
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These bodyweight workouts are deceptively challenging. I love doing them because they don’t take a lot of time and they really allow me to focus on form and really make the most of what I’m doing.
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I hope you are having a wonderful week so far! Stay healthy and keep your balance ❤️❤️
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❌⭕️❌⭕️
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PS - I’m teaching tonight - Rock Your Life requested barre sculpt and that’s what they’re getting! We have live streaming classes all week and a whole selection of 30 day challenges to choose from that you can do at home! Plus recipes, healthy eating guidance, coaching, and community - probably the most important part of a successful, lasting healthy lifestyle!
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Link in my bio to see if it’s a good fit for you 💚
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#happyhealthyfit #stopdropandbettyrock
  • Don't let anyone tell you it's wrong to take pride in your appearance. 
It's not wrong to feel sexy, to feel beautiful, to want to work on your butt, your legs, your abs, to get stronger, to get faster, to work on any goal that matters to YOU…. …what IS wrong is someone telling you you can't feel beautiful because you don't have a specific body type or because you weigh a certain amount or for any reason at all.

But you know what's messed up - the person who most often tells you that is YOU.

An important shift I had to make myself was in putting TOO much value on how I looked and thinking that was the basis of all I was worth.

I was always finding myself comparing my body to others and inside I was always feeling "less than." I had this idea of perfection that was about a half a foot taller, a longer torso, bigger boobs, less cellulite, a straighter nose, smaller feet - haha, the list was endless because the mind is an endless well of supposing that can go in any direction we send our thoughts.

I was so focused on the outside. What a waste of time.

You know I'll stand up here today and take pictures of my body because I'm so PROUD of the work I have put in - this is me at 42 and I'm really really happy for the balance I've created.

But it’s really the inner journey I've been on that might not be so obvious - the truth is, if I hadn't done the mental and emotional "weight lifting" I wouldn't be as proud of the byproduct of my hard work - my physical being - like I am now.

I have physically looked fit many times in my life, but I was not mentally fit. 
I was never happy with myself. I would have taken pictures and seen only flaws.

I'm proud of my physique now, but I'm proud of so much more.

Instead of flaws, I see #flawsome.

Nutrition and fitness were my gateway to personal mastery - and I will never stop learning and growing.

If your life isn't painting a picture that you'd like to step inside of, start choosing some other colors to paint with!

Your life is a one of a kind masterpiece. 
There is only one YOU.

Eat like you love yourself. 
Move like you love yourself. 
THINK like you love yourself. 
You freaking deserve it.
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#thebettyrocker
  • To all my ladies in the place with style and grace! You are a powerful force, you have unlimited potential, you're stronger than you know, smarter and more capable than you give yourself credit for, and YOU ARE SO BEAUTIFUL!
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Go after what you want, act with integrity, reach down deep for that grit that you have, that determination in the face of challenges, and most of all CHOOSE to answer your self doubt with self belief - YES I CAN, YES I WILL, YES I AM.
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#bettyrockerlovesyou #motivation #womensupportwomen
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