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30 DAY CHALLENGE MEAL PLAN

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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

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LIONESS: WOMEN’S STRENGTH TRAINING PROGRAM

#60DAY GYM WORKOUT PROGRAM Learn More

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COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

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what other people are saying

  • Sometimes I wish it would be easier to climb this mountain of life. That I could be more graceful. More effortless. And some days I am...but not always.
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The trick is to find joy in the climb. To appreciate the beauty around me. To be thankful for my strong, healthy body that’s carrying me. The mountain isn’t worried if my hair is perfect today, just that I showed up and walked the path with as much integrity and love as I could muster.
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One of my biggest lessons in climbing mountains is that it's never just one mountain, it's a whole mountain range.
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So remember to take breaks and enjoy the view along the way.
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Celebrate at the top of every summit and come back down to begin again, with new skills and tools...
Bringing all the lessons with us from every climb so that with every new challenge, our feet are surer, our resolve stronger and our belief in our own ability renewed. ❤️
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What mountain ⛰ are you climbing in your life right now?
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More motivation for your healthy lifestyle of awesome on my blog @thebettyrocker for links
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“Top of the mountain” quote was originally said by #vincelombardi, but he began with “the man” I related more to my version. 😊
  • Join me for a full body home workout that will get your heart pumping and your body moving! #noequipment
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If this looks like fun, use the link in my profile @thebettyrocker to find the full length follow along on the blog- right in the workouts section, or in my workouts section of the free Betty Rocker app! Look for the outfit I have on!
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3 Rounds 
1️⃣ Body Squats (0:30)
2️⃣ Add on: Reverse Curtsy Lunges (0:30)
3️⃣ Add on: High Knee (0:30)
4️⃣ Leg Raise to Roll Up
5️⃣ Mountain Climbers
6️⃣ Triceps Dips
7️⃣ Side Kick Burpees
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Get motivated and get moving - you don’t need much time for this one and it’s super effective!
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🙋🏻‍♀️Tag a friend who might like this too!
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#stopdropandbettyrock #thebettyrocker #workoutvideo
  • So much of the pressure I believe we put on ourselves to be so perfect comes from this idea that we will only be loveable if and when we “look” a certain way, “weigh” a specific amount, have the “right” job, etc etc. 
Who are we trying to impress? 
Who is this person who is supposed to love us when we reach the proverbial finish line?
Is it our future husband?
Our future boss? 
Our future friends? 
We’ve been indoctrinated into this belief system since we were little, it seeped through the TV, the magazines, the things we heard at school, from our parents and our peers. 
The subtle and blatant social pressure to fit in, be “acceptable” so people like us, and the fastest way often is to appear as pleasing as possible. “Pleasing,” like “acceptable,” like “beautiful” being very subjective terms that are culturally constructed and far from universal. 
All of this effort and work and pressure to fit in, so much of it comes down to how we think we must behave in order to get the love we need to accept ourselves. To be somebody else’s idea of acceptable. Somehow we got this fucked up memo that our worthiness needs to come primarily from external validation for our appearance or performance. 
It’s crazy too because 9 times out of 10 we literally can’t take a compliment and we don’t believe it when people do actually validate our worth. 
We deflect it, don’t believe it, compare ourselves to someone who probably “deserves it more.” We don’t believe we are somebody worth seeing, because we don’t see ourselves. 
All this wasted time we simply don’t believe and don’t see that our outside means nothing without shining the unique and beautiful light we all have within us.
There is no true love that is fooled by your shell. 
Our true beauty and worthiness comes from the congruency and integrity with which we live. 
The ones who will love you are your mirror, for their values and their beauty will always reflect your own. 
Thank you to all you out there living your life as a person to to look up to. Thank you for being authentic and leading by example. You don’t have to be “perfect” to be SOMEBODY, you just have to be you. ❤️❤️ #bettyrockerlovesyou #thebettyrocker
  • Life is short. I know this quote might sound like you shouldn’t enjoy your nice things (hello 👠 !!) lol but no - 
I’ve worked hard for the nice things I enjoy and I really appreciate them. 
And I also can do just fine without them, and did for many years.
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What I love about this quote is the reminder that at the end of the day, what matters most is the presence and intention with which we’ve lived our lives, not the stuff we bought.
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I believe that the greatest investment we can make is in ourselves - in 3 major areas:
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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.
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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. 
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.
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3️⃣ Experiential Equity: don't ever lose sight of 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 - it is the most powerful, precious time we have when we are immersed in experiences, adventures - they are the fabric of our memories and the moments we thrive in. ❤️❤️
  • I know that sometimes life feels absolutely overwhelming and people are shitty, things are beyond our control and we feel absolutely infuriated with what's happening!! But it's in those moments we have a choice to focus on either what drags us even further into those negative feelings OR what lifts us beyond them into something better...
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And I prefer the latter!! Anger, fear, frustration are important and valid emotions, but they are hard to take meaningful action from. It’s important to have tools to get us out of a reactive state and into one where we can decide what to do, have access to our brain power and navigate life’s challenges.
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Because it's true, you can't control everything in life, and certainly not other people, but you can control what you put in your body and what you do with it - so next time you get mad, #stopdropandbettyrock and take some of that angst out on the mat!
. ✅DO a fast circuit like the awesome workout I posted the other day here in the feed, or
. ✅DO a set of #gratitudeburpees (that's where you say a gratitude with each burpee 😊 or….
. ✅ DO 5 sun salutations and follow your breathe and be in your body or
. ✅ DO some writing about how you feel and think about what advice or comfort or wisdom you’d share with a friend who was struggling with these same issues and THEN do one of the above, but....
. 🚫DON’T take it out on yourself with destructive behavior, self sabotaging eating, negative self talk, bad driving or negative energy towards others.
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It's ok to slip, you don't have to be perfect.
I'm certainly not.
It’s ok to FEEL, we are human. 
I'm just here to remind you, and myself, that there is another way 😊 and we can do it!!!!
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#bettyrockerlovesyou
#strongereveryday

More motivation @thebettyrocker link in my bio
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  • Berry Bliss Smoothie - love this recipe from the 30-Day Challenge Meal Plan, it’s super easy and delicious!
I love being able to get an extra serving of greens, fiber, protein and any other nutrients I know I need all in one tasty shake.
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For this easy recipe, you’ll start with a base of dark leafy greens, which are an excellent source of both fiber and micronutrients to give your body the vitamins and minerals it needs for healthy body maintenance and muscle growth.
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I chose banana to add a little tropical sweetness and for the potassium, magnesium, vitamin C, and vitamin B6. You can totally swap that our for something else if you prefer.
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I went with mixed berries to round out my recipe. You really can’t go wrong with any combination of these.
I chose berries rather than another tropical fruit like mango or pineapple because tropical fruits are the highest in sugar. While I want my smoothie to taste good, I want to balance the amount of fruit sugar in it as well. Berries are on the lower end of the sugar spectrum for fruit sugar, and also have lots of other wonderful benefits.
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RECIPE:
1 cup baby kale - or any other dark, leafy green like spinach or chard
1 cup unsweetened almond milk 
1 banana 
1 cup fresh or frozen mixed berries
1 serving vanilla protein powder (find my top 5 recommended protein powders via the link in my profile)
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1️⃣ Add the kale and almond milk to a blender and blend until smooth - this step is helpful if you don’t have a high speed blender like a Blendtec or Vitamix - with those types of blenders you can throw everything in in one step and blend.
2️⃣ Add the fruit and protein powder and blend well again.
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When you’re planning your week of food, be sure to take into consideration what smoothie recipes pair the best together and shop accordingly. This really helps save money and ensures you have delicious options on hand.
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I would pair this particular recipe with the Chia Strawberry Smoothie I posted most recently here in my feed, check it out!
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All of my meal plans make it easy to enjoy these smoothies and give you 2 new recipes each week, along with all of your other daily meals, recipes and menus. Find them: @thebettyrocker
  • It’s not “all or nothing” it’s ALL OR SOMETHING. ❤️
When you’re shifting your life to a healthier version, it can be overwhelming to feel like there are so many “things” you’re suddenly “supposed” to do. (Aaaaand sometimes Monday feels like that too!)
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Here’s the truth: .
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You have today, right now. Yesterday doesn’t matter. Tomorrow isn’t here, and will be shaped by your actions TODAY. .
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Focus on adding something TODAY, one thing that takes you a step closer to your goals. And do that tomorrow too.
Each day, each week just notice how your life is now full of things that are helping you. 
You can try adding any of these things...(one at a time)
✅Swap out vending machine snacks with fruit.
✅Swap out soda with water.
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✅Switch to decaf after that first glorious cup of coffee.
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✅Walk the stairs instead of taking the elevator.
✅Make a green smoothie.
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✅Focus on getting protein in your meals today.
✅Say your gratitudes.
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✅Acknowledge yourself for the work you’re already doing.
✅Invest in yourself for an hour with a book or podcast instead of social media
✅Go to bed 30 min earlier
✅ Drink water all day
✅ Switch up some of your regular foods to get some nutrient variety
✅ Stretch for 10 minutes
✅ Walk outside on the ground with bare feet
✅ Put your phone on airplane mode while you’re sleeping
✅ Be grateful (did i day that twice? You bet - this one you can add and add and add!!)
✅ Do a 15 min workout (tons on my blog @thebettyrocker Link)
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✅ Comment below and tell me which of these you’re going to do TODAY! 🙌🏼
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❌⭕️❌⭕️
#bettyrockerlovesyou 
#selflove #goals
  • Full body shredder - you’ll love the burn 🔥 you get from this fast, effective sequence! .
More workouts on my blog and in my free app - links in my profile @thebettyrocker
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Try 3 rounds (will take you about 15 min, including a little time to rest between moves and rounds)
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1️⃣ Full Body Extensions (0:30) 
2️⃣ Single Leg Squats (0:30 each side)
3️⃣ Bird Dog Push Ups (0:30)
4️⃣ Triceps Dips (0:30)
5️⃣ Burpee Split Squat Jumps (0:30)
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Are you working out today? Save this workout to try this week - it’s amazing for both cardio and strength and will challenge your body in all kinds of ways! .
Check in below ⬇️⬇️
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#stopdropandbettyrock #thebettyrocker #workoutvideo
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