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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

  • Try out this super fun 10 minute HIIT Circuit! This will get your body burning head to toe and hey, if you have 20 minutes, do it again!!
⭐️Save this video and grab lots more like it on my blog, full follow along workouts and workout plans: https://theBettyRocker.com/
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Moves:
1️⃣ Cross Body Touchdowns
2️⃣ Triceps Dips (or Extensions)
3️⃣ Squat Thrusts
4️⃣ Pike Push Ups
5️⃣ Switch Kicks
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Repeat!
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You guys!! My first @wholebetty product is coming out next Friday, it’s the Berry Green Protein!
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What the heck is that?! Well, I created an organic, plant-based protein with 15 superfoods combined to give you bonus superfood nutrients along with 18 grams of highly absorbable protein.
It tastes like strawberry and vanilla, no grit, it’s so smooth and delicious you can blend it in water alone (and this is why it took me 2 years to make lol - I personally needed something that versatile and quality)!
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You’ll be able to get it (USA customers) next Friday, and I can’t wait!
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Follow @wholebetty for daily updates, recipe ideas and more of the story 😊🙌🏼
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PS to my non-US based tribe, the sucky thing is that because it’s made with so many organic plants, getting it approved to ship into other countries has been extremely dicey. At this time we can’t guarantee shipping because of customs regulations, meaning many of our shipments would never make it to you, they’d either come back to us or simply be held for a lengthy period of time. Because I can’t guarantee you the same quality delivery as in the US because of the product being a food basically, I can’t make international shipping available. If you have a buddy in the US or a US based address by all means, go that route. It’s been a big learning curve getting into this side of manufacturing and I wish I could make it happen, I’m so sorry 💔
  • Hey beautiful rockstars, I want to get to know you better! I’ll share some fun facts about me, feel free to share about yourself in the comments!
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⭐️Age: 42
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⭐️Height: 5’1”
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🏠 Current residence: Tampa, FL
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🏠 Previous Residences: NY, Boston, Miami, San Diego, Denver, Austin, San Francisco (how did I have time to move this much?!) 🏋️‍♂️ Favorite Body part to train: legs and glutes!
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⭐️On my bucket list: ride the Orient Express
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❤️Teenage crush: Nicolas Cage (this embarrasses me now lol)
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⭐️Celebrity I’ve met: Jake Gyllenhall - in LA while I was shopping for a bread knife lol
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⭐️I’d like to meet: Michelle Obama, Ellen, Oprah
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🌈Dream career: fashion designer - I’ve always liked to draw and this was what I wanted to be when I grew up! I’m pretty happy with being Betty Rocker though 😊😊
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🥞Food I never get tired of: pancakes.
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🌎Place I want to go: Morocco 🇲🇦
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📚 Book I’m reading: Superhuman by @daveasprey
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🛏 Sleeping position: Back!
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⏰ Time I go to bed: 10:30-11pm generally
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Ok that’s just a few random things about me...how about you?! ⬇️⬇️
  • I found these words really uplifting and such an important reminder for how much power we all have to impact each other.
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Small acts add up - and it all starts with the way we talk to and treat ourselves.
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That personal action spreads to everything, and everyone around us.
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❤️
  • I love a good booty and legs circuit on Friday! Swipe ➡️ Like ❤️ and Save ⭐️ this one to try anytime - and enjoy that amazing view!! 🌊 🌊 I was yelling over the sound of the crashing waves - pretty awesome! I love California ❤️
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I want you to do 2-3 rounds of this with me:
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1️⃣ Warm your body up with this first sequence where you’ll float between down dog knee to nose and a little mountain climber action. Do this at the start of each set to transition.
2️⃣ Skater Lunges (0:45)
3️⃣ Hamstring Pull Throughs (0:45)
4️⃣ Lateral Leg Lifts (0:30 each side)
5️⃣ Squat Thrust Star Jump (0:45)
6️⃣ Single Leg Hip Thrusters (0:30 each side)
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Feel that BURN! 🔥 🔥 I just love bringing fire and water together for you ☺️😂
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Get more of my full follow along workouts on my blog - thebettyrocker.com- and use the links in my bio @thebettyrocker for my latest posts! 🙌🏼💪🏼
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We’ve started the countdown to BERRY GREEN PROTEIN! I kept wanting to have an organic, clean, superfood plant-based protein powder so I made my own!
Check out @wholebetty to see the ingredients - it drops October 25th, I can’t wait for you to get it!
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18 grams of protein, 15 superfoods, vanilla strawberry flavor, 100% organic, sweetened with organic stevia - and I actually used to dislike stevia but when I made my own protein I found out that many manufacturers use a lower quality less expensive stevia, the “reb B” which is commonly processed with alcohol which is what gives it that weird aftertaste. I had the option so I went with the higher grade “reb A” and we distill it with cold pressing so it’s higher quality AND adds the natural sweetness to the flavor that is just right ❤️
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You can judge for yourself in just 2 weeks!! Our beta testers loved it, and we released a limited edition batch to Rock Your Life which nearly sold out in less than a week. People are loving it, and I know you will too!
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Follow @wholebetty for updates! Whole Body, Whole Food, Whole Betty...by Betty Rocker, yours truly ☺️❌⭕️❌⭕️
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Available in the USA - my apologies in advance to my international tribe, I’m working on the process for international orders but it is super complex. Keep you posted though!
  • Ready for a full body power sculpt? Swipe ➡️ Like ❤️ and Save ⭐️ this sequence! I left the move breakdowns in for you in this one, to help you set up with good form - in my full length follow along videos (on theBettyRocker.com or in my programs) I’ll always give you this so you can safely build strength! 💪🏼💪🏼
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Try 2-3 rounds of this sequence today:
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1️⃣ Alternating Reverse Lunge with Lateral Lift (1:00)
2️⃣ Rotating Plank (1:00)
3️⃣ Hopovers (1:00) 
4️⃣ Triceps Dips (10-12)
5️⃣ Hip Thrusters (1:00)
6️⃣ V Ups (or Knee Ups) (1:00)
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Remember, modifications are actually just progressions - that’s how we get stronger. It’s so good to know how you can build up to more challenging movements and also how to lower the intensity on days you’re more tired. We want to master the foundations safely as we strengthen to build our base and work with our body.
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Check in with me today on your 4 Pillars of Health - how are you feeling today about:
✴️ SLEEP
💟 NUTRITION
❇️ STRESS MANAGEMENT
💪🏼 EXERCISE
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Comment below and let me know which pillar(s) is the strongest today and which one(s) need some attention. 👇🏻
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Keep up the great work Rockstar!!
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#strongereveryday #thebettyrocker #homeworkout
  • It's all how we choose to look at it 🙏🏼
I know it's hard sometimes and overwhelming and sh!t happens, I get down too - but what always helps me get back up is being able to reframe the current situation and remember the good things that have come out of situations in the past that I thought were bad but actually turned out better for me ❤️
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I bet you have some of those too.
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Time is the most valuable asset we have. We can never get back the time we spend being mad or frustrated or pissed about the things we really can't control.
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We can only control our own response. Catch yourself when you’re stewing for any length of time and refocus your mind. Even if you can’t find the blessing in the current situation yet, focus on other blessings in your life and shift your focus.
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99 problems, 99,000 blessings ❤️
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#mindsetiseverything #thebettyrocker #positivefocus
  • What can you do in 4 minutes with ME? A LOT! Swipe ➡️ Like ❤️ and Save ⭐️ to use again!
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Let’s heat things up with this 4 minute Tabata ABS workout - it’s a cardio burn plus core and it’s only 4:00!
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Format:
0:20 move 1: sit up cross punch - water bottles or light dumbbells (optional)
0:10 REST
0:20 move 2: alternating front kicks (I’ll add a jump to the upcoming rounds)
0:10 REST
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That was 1:00!
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Keep going!
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0:20 move 1
0:10 REST
0:20 move 2
0:10 REST
0:20 move 1
0:10 REST
0:20 move 2
0:10 REST
0:20 move 1
0:10 REST
0:20 move 2
0:10 REST
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DONE!!
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This workout is from my BLOG - it’s in the Abs section of the workouts, and there is another 4:00 set of 2 different moves to do after this one if you want more!
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The only workouts that are NOT EFFECTIVE are the ones you’re NOT DOING! So #stopdropandbettyrock with me today!! 💪🏼💪🏼
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#bettyrockerchallenge #thebettyrocker #absworkout
  • I feel that you need this 5-move full body smash to activate your day!! Swipe ➡️ Like ❤️ and Save ⭐️ this one!
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Find more workouts and workout plans on thebettyrocker.com @thebettyrocker 💕
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3-4 rounds
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1️⃣ High to Low Double Jack (0:30)
2️⃣ In + Out Crunch (0:30)
3️⃣ Squat Jump Touchdown (0:30)
4️⃣ Push Ups (0:30)
5️⃣ Low Shuffles - option to add the kick (0:30)
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Short, sweet and SWEATY - #stopdropandbettyrock 💪🏼💪🏼
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Hey we are gearing up for Rocktober in Rock Your Life! If you’d like to take a live challenge, this is a great time to try it out!
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Shortcut link to trial: thebettyrocker.com/coaching - we’d love to see you there!
No pressure - use any of my workouts anytime on theBettyRocker.com! 🙌🏼🙌🏼
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#thebettyrockerchallenge #makefatcrychallenge #thebettyrocker
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