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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

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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

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COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

#MOTIVATION, SUPPORT, AND COMMUNITY Learn More

what other people are saying

  • 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/meal-plans
  • Full Body FIRE 🔥 home workout - swipe ➡️ and save to your workout collection to try anytime using the half ribbon below the post!
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3 rounds:
1️⃣ Walk out to mountain climber and star jumps (0:30)
2️⃣ Sit up cross punch (0:30)
3️⃣ Crescent Kicks (0:30)
4️⃣ Lunge Pulses (0:30)
5️⃣ Booty Kick and Kick (0:30)
6️⃣ Push Ups (0:30)
7️⃣+8️⃣ you will do 4️⃣+5️⃣ on the OTHER leg 🙌🏼😊
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👉🏻This one is also a follow along on my free app or blog, links in my profile @thebettyrocker ❤️
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Why do I invite you to do workouts with me? 
Because in round 1 I always break the moves down and teach you form and modifications, and I do the whole thing with you, helping you push harder because I’m feeling the burn just like you! 
Keep me company! If you don’t have my free app you need it, you can save my workouts and do them again and again, and get a feel for what my workout programs are like.
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The best results I’ve seen in myself and in the thousands of women I’ve worked with always come from the ones who are consistent (they find something that is fun for them that they can do regularly),
And the ones who pay attention to their nutrition. You don’t need to be dieting or endlessly counting calories or points to see a great physique - if you start to make most of your meals from whole, real food sources that contain protein, fiber-rich complex carbs, healthy fats and greens, and just replace some of those fast foods, diet foods, junk foods you’ll see a fast change. If you have a habit of eating those things, remember that you created that habit by doing something a certain way and this is YOUR life - if you want it to change YOU can decide to do other things and form habits that support your current goals.
You have the power.
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Resources for you on my Start Here page, thebettyrocker.com - use the direct link in my profile for these free tools. ❤️❤️💪🏼💪🏼
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#stopdropandbettyrock
  • Delicious healthy cupcakes - a must try (or save for later using the ribbon below the pic) if you have an occasion coming up or just want to make something special!
These are rich in fiber, vitamins and will satisfy your sweet tooth! These do contain some coconut sugar so I’d consider them a treat, but I’m a big fan of making your own (easy) home made treats so you know exactly what’s in them.
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🧁 Vanilla Cupcakes 🧁 #glutenfree #dairyfree
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(Makes 12)
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1 (15 oz) can white beans, rinsed and drained
5 eggs*
1 T vanilla extract
½ tsp salt
1 tsp baking soda
6 T coconut oil, melted
1 cup coconut sugar
1 ¾ cup vanilla protein powder
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1️⃣ Preheat your oven to 325 F. Prep a muffin tin with a little cooking oil to prevent sticking (or use cupcake liners).
2️⃣ Place all ingredients in a blender or food processor, and blend until smooth and combined.
3️⃣ Evenly distribute the batter among the muffin tins.
4️⃣Bake 20-25 minutes (ovens may vary, so they are done when a toothpick comes out clean)
5️⃣ If you want to make my healthy frosting, while the cupcakes are baking, place the entire can of coconut milk in the fridge and chill.
6️⃣ Once the cupcakes are done, remove from oven and let them cool completely. *I have not tried making this without eggs, so I can’t speak to how well it will work if you use a flax egg since eggs are the base for this one.
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Strawberry Frosting

1 (13.5 oz) full fat coconut milk, chilled
1 cup strawberries, chopped (optional, you can leave these out and use a T of cacao powder for a chocolate version, or add 1 tsp vanilla for a vanilla version)
1 tsp – 1 T maple syrup (sweeten to taste)
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1️⃣ Remove the can of coconut milk from the fridge, open it up and only scoop out the solid cream on top, don’t use the liquid.
2️⃣ Blend the coconut milk with strawberries and maple syrup.
3️⃣ Chill the mixture again until it is thick, about 10-15 minutes
4️⃣ Top the cupcakes with icing and add any fun decorations!
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I hope you try this recipe! And if this wasn’t a good one for you, you can find more healthy desserts (plus recipes for every meal of the day) on my blog or free app - links in my profile to use these @thebettyrocker ❤️❤️
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#healthyhappy
  • When your bestie is struggling or tells you she’s failing or not doing enough, not getting it “right” I bet you tell her, “hey girl, you got this - you’re doing so much and wow, you’re so amazing!”
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I bet you don’t tell her, “you’re failing, you’re not good enough, you should just quit now”....omg i mean who says that?!
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WE say that negative sh!t to OURSELVES - not the positive - way more times than we should.
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Let’s stop doing that.
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We have to be our own best friend. 
Our own advocate.
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Your mind is just a muscle - if it’s strong right now with the negative thoughts it’s just because it’s been practicing them over and over.
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This is your opportunity to START PRACTICING positive thoughts and strengthen that mental muscle.
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Here’s what to do:
1️⃣Catch a negative thought.
2️⃣Don’t judge yourself for having it.
3️⃣Think of something positive about yourself to think as an alternative.
4️⃣Focus on that positive thing for a moment. 
5️⃣Move on with your day.
REPEAT AS NEEDED.
❤️
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Do you struggle with this at all? Comment below and let me know. 👇🏼
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#thebettyrocker #selflove #strongereveryday
  • AB and CORE sculpting sequence - swipe ➡️ and save for later using the 🎗half ribbon to the right below the videos 🙌🏼
Progressions and mods written here for you 👇🏻
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3 rounds:
1️⃣ Plank Walk Out (0:45)
💜 Beginners start with the plank walk out, hold the plank and walk back. 💜 Intermediate add the rotation, being sure to keep hips lifting and good hand placement for a stable base.
💜 Advanced, add the star leg lift and add a jump as you come back to the top of your mat.
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2️⃣ Alternating Straight Leg Bicycles (0:30)
💜Beginners work with just the knee bent variation. Keep your back gently pressing down toward the floor to protect your back and work those abs.
💜 Intermediate and Advanced work on adding in the straight leg variation for additional challenge
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3️⃣ Plank Jump Ins (0:30)
💜 Beginners put your hands on the side of the couch and jump your knees in and out OR try mountain Climbers, either on the floor or elevated.
💜 Intermediate to Advanced as shown
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4️⃣ Superwoman Lifts (0:30-0:45)
💜 Beginners try it out, if it’s hard isolate lifting your legs or just your torso, practice both individually then put them together. This move is so important for all around core strength and will help your abs show more, help lift your booty and provide support to your back.
💜Intermediate to Advanced as shown.
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Hope you try this out! It’s short and sweet and will give you a balanced core burn that also happens to work some other key muscle groups as well!
This full length video is available inside of the 30 Day Abs and Booty Challenge program (with many more like it that includes the progression), available on my programs page (link in profile @thebettyrocker )
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Do something today that your future self will thank you for!
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#stopdropandbettyrock
  • My word for 2019 is #JOY and I am already filling my cup. One lesson I learned the hard way last year is that if I don’t put myself first and take care of myself daily, I burn out and cannot give my best, take care of the people I love and turn into the less than best version of me.
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Ask yourself honestly, are you putting yourself first when it comes to your health and happiness? .
I wasn’t doing that often enough last year, and I noticed it. People in my life noticed it.
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I understand too well the pressure of having a crushing amount of responsibility.
Of caring so much that you’re willing to do “whatever it takes” like working harder and working more.
Of having anxiety be your middle name. 
Of worrying that if you don’t finish all the things on your list, the world will fall apart. 
The sacrifices of not sleeping, not eating, and putting others first.
This year I am calling TOTAL BULLSHIT on that.
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💪🏼I get more done when I’m rested.
🙏🏻I stay more present and connected to myself when I’ve done my @zivameditation for even 5 minutes in the morning.
🧠I have maximum brainpower to think, give and do when I feed myself with good food, and eat regularly!
🐶 I am happier, more fun and more joyful when I spend time with friends and my dogs and create opportunities to live right here, right now.
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Here’s the thing, we are never “done” with our goals. It’s ok if you fall off track. It’s ok if you, like me, have to learn the same lessons multiple times in your life.
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The trick is to NOTICE what you are feeling, and do what you can about it if it’s not serving you.
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Don’t sacrifice your health to “get healthy” by overtraining, skipping sleep, or skipping meals.
Don’t feel like you have to put your entire family’s needs above your own needs for some personal time and space. We all need to recharge, and it’s ok - and necessary - to fill your cup.
You can’t give from and empty cup. ❤️
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If this message was relatable for you today, let me know in comments 👇🏼👇🏼
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Just wanted to share what I’m working on personally this year 💜
Pics are from my birthday party Friday 😊
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#happynewyear #happyhealthylife
  • What is your biggest challenge when it comes to being consistent? I think we too often block ourselves from it by thinking we have to take this “all or nothing” approach to reaching our goals when the secret to consistency is truly to do SOMETHING - you can always do something. .
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One step forward, one round of a workout, walk instead of take the elevator, make that healthier choice with one meal, drink more water, be patient for just one more minute. .
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If you've missed a workout or had a few too many lingering holiday treats, this is your permission slip to not beat yourself up over it.

Today, focus on doing something that moves you in the direction of your goals. Not ALL the things, SOMEthing.

Because real results come from doing something consistently, not trying to do everything and burning out so you end up doing nothing...and this is how we are going to really succeed in 2019.

I like to call this the "all or something" approach, and it's been a lot more effective for me than "all or nothing" in getting lasting results and actually being happy and feeling good about myself.
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And that inner happiness, that self love, that positive feeling about ourselves - that’s the real win. ❤️
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#allorsomething #thebettyrocker #strongereveryday
  • Let’s HIIT your body with this awesome full body shred! 🔥 Swipe ➡️ to follow along and turn your audio on for guidance and motivation!
Save this to your workout collection (recommended) using the half ribbon 🎗below the video 🙌🏼
And get the full follow along on my blog or in my free app - links to everything in my profile! @thebettyrocker for quick access ⭐️
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3 rounds:
1️⃣ Lateral shuffle - add in the kick for a bonus leg and booty burn!
2️⃣ In and Out Squat Jump Touchdowns (for a low impact version, step in and out)
➡️at the end of 2 is a rest period, but you can join me for 10-15 seconds of lateral raises with water bottles or weights!
3️⃣ Burpee Front Kick Back Kicks - I was thinking of you with this one hahah #sorrynotsorry - easy to modify, step back, push ups can be done kneeling, and you can hold onto the back of a chair for those kicks
➡️ not shown, rest period of calf raises, option to hold water bottles or weights
4️⃣ Hip Thrusters - use your weighted objects for extra resistance!
➡️ active rest move is triceps dips, mod these with overhead triceps extensions 🙌🏼
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Try 0:30 each move - that’s how long I’m doing it in each video.
This workout was originally created pyramid style so I recommend you check out the video on my blog it’s super fun!
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Thank you for all the birthday love and well wishes and DM’s! It was awesome doing today’s 5-Day challenge workout with you live! See you tomorrow for Day 3! ❤️
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Link is in my profile for the 14 day free trial to Rock Your Life! @thebettyrocker .
#stopdropandbettyrock
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