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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

  • 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 interest, comments and your questions more than I can ever express.
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I would love and value your input on something if you feel like it....
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Answer either or both of these questions:
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1️⃣ How would you describe me and the Betty Rocker brand?
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2️⃣ Why do you come to my website or follow my account?
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It’s not always obvious how others see us, so your feedback will really help me see my strengths in serving you, and how to continue to do so in the best possible way. .
THANK YOU so much for your help and constant support and love.
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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
  • 🍑Booty Barre Fusion Workout will make you sweat! 
Do the follow along with me on the blog (link in my profile @thebettyrocker ❤️) and check out today’s live stream barre workout too!
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In this mini clip:
3 rounds
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1️⃣Body Squats (0:30) - take the time to do this right and activate your glutes! Squeeze each time you come up. Track knees over toes.
2️⃣ Knee to Nose with Heel Lift (0:30 each leg)
- hold onto chair back for support - this one gets your booty and core! 
3️⃣ Boxing Burpees (0:30) - skip the push up, do 2 cross body mountain Climbers instead! Come up and do a front kick, back kick combo. Alternate the lead leg with each burpee!
4️⃣ Wide Squat to Lift (0:30) - burn your booty and your obliques with this one! Hold a chair back for stability when you’re getting started.
6️⃣ Super Mario’s (0:30 each side) - it’s a reverse Lunge to a knee drive with a hop. Take your time putting it together! It’s a winner!! 🍑
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⬇️ Check in - let me know what you worked out today! And try this combo! ⬇️
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Workouts: thebettyrocker.com @thebettyrocker ❤️
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#thebettyrocker #stopdropandbettyrock#thebettyrockerchallenge
  • 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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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 #bekind #thebettyrocker
  • Difficult roads often lead to beautiful destinations.
Never give up. 
We can't skip the struggle if we want the greatness, we can't find out what we are made of if we are not tested.
A lot of you guys ask me about the tattoos on my leg - I know they are hard to see in most of my pics!
The top one says MEMENTO VIVERE and the bottom one says MEMENTO MORI.
In Latin, they roughly translate to “remember life” and “remember death.” To me they represent my constant intention to live in the present, in the here and now.
It’s easy to get caught up in anxiety, thinking about the future - which pulls us out of the present.
It’s easy to get caught up in fear, which usually comes from something in the past that’s taught us to be afraid - and that pulls us out of the present.
Intentionally focusing on gratitude though puts us right into the here and now, which is why I start every day with it, and call on it in times I’m stressed. What am I grateful for, what can I see in this situation that is serving me?
It’s like a muscle - exercise it regularly and it will strengthen you and be there to support you in those challenging times and lighten your load, put you into the present - which is where you make the best decisions, see the most clearly and experience life at its fullest.
Whenever you can, lean into the struggle, bite big into life and embrace the ride. 
There is more beauty and more joy and more love right here, right now than we realize.
Never stop believing 💓 never stop saying THANK YOU. .
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#bettyrockerlovesyou
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📷 by @jcaoutdoors
  • For years I struggled with feeling unworthy of love, feeling like I wasn't enough, feeling like an outsider, feeling like something was wrong with me.
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Those feelings sent me spiraling around body image, food addictions, associative behavior states with alcohol and drugs, constant thrill seeking behavior and a lot of unnecessary drama that came as a byproduct of being in constant inner pain. 
I had to wake up to the harm I was inflicting on myself in a very real way in my early 30's when I became very sick from total adrenal exhaustion. .
Reconstructing myself took a lot of work, patience, powerful mentors, guides, study, and ACTION. 
But none of it would have been possible without the moment of choice, when I decided to take responsibility for my decisions and their impact on my life. 
Some of the most basic decisions I made (and make daily still) were about how i treated my body (food/exercise/sleep), and how I talked to myself internally. 
Along with these decisions and choices comes a sense of self respect. 
A sense of knowing you can trust yourself to do what is needed to thrive. Because you feel better, you feel stronger, you feel empowered. 
That's how it was for me. I always had that greatness inside, I had just been struggling with my shadows. 
But importantly, that struggle had tested me. That struggle had shown me what mattered, and I chose to be healthy, to step forward, to own my behavior and actions and keep going.
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This is about so much more than food. Or a workout plan. Or any one thing. It's about our personal choice to consciously become the best version of ourselves, through ACTION that is aligned with our personal integrity. 
Just wanted to share...I know I'm not the only one who's had a struggle to get to a good place. You're never alone. 
Xoxxo
  • I know it’s easy to be hard on yourself, because you have high standards and care so much - but remind me again - how is it you respond to your best friend when she isn’t feeling great about herself?
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Oh, that’s right - you give her encouragement and support like it’s your JOB and tell her shes got this, keep going babe, it’s the journey and you’re amazing.

You LOOK for things to like in her, you look for ways to support her.
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But do you do that for yourself?
You can.
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It might be hard at first but the more you practice it, the more and more natural it will become. ✨✨
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When we go looking for things to like and appreciate, there isn’t room for judgement, blame, jealousy or those lower frequency feelings that rob us of joy and steal beauty from the present.
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Practice with me now.
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Tell me 3 things you like about yourself in comments below 👇🏼👇🏼
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Me:
❤️ I like my generous nature.
❤️ I like my work ethic.
❤️ I like my healthy, strong, capable body! 🙌🏼 Make today amazing!!
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#bettyrockerlovesyou #thebettyrocker #kind #selflove
  • Full Body #cardiostrength:
3 rounds:
1️⃣ JUMP COMBO (10)
Combine a Split Squat Jump, Sumo Jump Squat - use the wall for balance, and mod this with forward lunges, feel free to do a low impact body squat rather than a jump 
OPTION to add a push up for advanced - intermediate hold plank.

2️⃣ Side Sliders (10) - use anything for sliders, paper plates, socks, and if you’re on carpet you can get creative with plastic bags, plastic plates or even frisbees

3️⃣ Pike Runners (10) - you can skip the straight legs and do knees in together for the first part if you’re building up for the full pike, it’s all good! 
Seriously challenging circuit for your core, legs, arms and back! Trying these moves? Comment below! 
Get more of my workouts @thebettyrocker in my bio! 
thebettyrocker.com/app
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#stopdropandbettyrock #thebettyrocker #homeworkout #noexcuses
  • Excuses will always be there for you. Opportunity won’t. 
I had to kick up into this about 4 times to hit it, and it felt damn good when I did. It helped having a great coach @alignpodcast to get me there.
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Whether it’s #acroyoga or something in life that’s scary, DON’T HOLD YOURSELF BACK BECAUSE YOU’RE AFRAID YOU'LL MAKE A MISTAKE.
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You will make them!
Guaranteed!
Success is a package deal!
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It’s the things we face and overcome that make us who we are.  If we were never tested, we would never know our strength. 
If we never fell, we would never learn to stand back up again. .

I make mistakes, I have ups and downs, I have weak moments, I'm impatient at times and I don't have perfect hair every day (lol) ... but I never give up, never stop trying to be my best, never fail to own my mistakes, never hesitate to take the right action when it's known to me and never forget that I'm #flawsome. ❤️ .
Don't put too much pressure on yourself - don't be afraid to fail forward. .

A body in motion is always heading in the right direction - so experiment, own it, stay open and be kind to yourself in the process.
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❌⭕️❌⭕️
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Check out @alignpodcast and his @alignband for help with mobility!
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