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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

  • Something I try to keep in mind, that unlike Amazon Prime I can’t guarantee my results happen overnight.😊 .

Helps me to remember to enjoy the present and everything here and now, even as I’m striving for more. 🙌🏼
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I get impatient sometimes but I’ve learned to trust the process, be consistent and avoid the temptation to get sidetracked (squirrel!! 🐿) and track my progress.
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I celebrate the small wins and the big wins because it just feels good to acknowledge the journey.
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What’s a goal you are working on right now that you wish would happen FASTER? 👇🏼👇🏼 comment below👇🏼👇🏼
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#goals #thebettyrocker #progressnotperfection
  • When bae steals the show ❤️ @thebodhirocker love him!!!!
Today is international yoga day, 🧘‍♀️ and I just wanted to ask if you practice yoga?
I used to avoid doing anything that was slow, focused and made me go inside myself - I preferred to do high intensity, high volume workouts. But by the time i was in my early 30’s, I had burned myself out hard and had to recover from adrenal fatigue. 
That experience made me reflect on my approach to fitness, my nutrition and a lot of the ways I was approaching my health and my assumptions about what made me strong.
I began practicing yoga and was uncomfortable at first (any new thing we learn usually is!), but started noticing that my muscle was more supple, that I was actually gaining major strength from incorporating more focused, mindful stretching, and I was calmer and more present to myself when I focused on breathing with my movement.
I was able to see many of the principles of my yoga  practice in my life, and I began to embrace and practice it regularly.
I wake up and do 5-15 sun salutations daily, and practice a dedicated yoga session at least once a week these days. 
I’d love to hear your experiences, and how yoga fits into your life (if it does!).
❌⭕️❌⭕️
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#internationalyogaday #stopdropandbettyrock #thebettyrocker #evolution
  • I don't exercise every day. 
I don't eat perfectly every day. 
I sometimes get impatient. 
I am sometimes in a rush. 
I don't have it "all figured out" but I will say this, I do my best every day. 
I really appreciate my life, and this amazing vessel of awesomeness that is my 41-year young body. 
I was so hard on myself for so long, mentally, physically, emotionally -that it's like this huge gift that I have the opportunity to do better now. 
Don't worry if you don't "get everything right" or follow your plan perfectly or even have a plan figured out. 
Keep seeking knowledge, allow yourself to be your own self-experiment and focus on what you HAVE, more than what you lack. 
When life is annoying or irritating you, think of what you are grateful for (see yesterdays post).
Be kind - to yourself as much as you can. 
And remember you're AWESOME 💜
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#thebettyrocker #stopdropandbettyrock #flawsome .
📷 @jcaoutdoors
  • One thing I have to remind myself of in the midst of all my drive to succeed is to be PRESENT to this amazing place I now am.
To celebrate it, and all the work I have put in to get here, and to enjoy it. 
I remember when these dreams I’m living today were just written on a whiteboard.
So in the midst of writing on my whiteboard TODAY about all that’s ahead and all I am excited to do next, I’m reflecting on how far I’ve come, feeling so grateful for my opportunities and acknowledging myself for my work and grit.
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No matter what it is that you’re striving for or worried about, don’t forget to acknowledge yourself for where you are, and for growing so much.
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In any arena - your physical strength, your relationships, your business and work life, your emotional resilience, your spiritual strength - we are always growing. When we grow with intention, we get the greatest results.
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Take a moment today, or even use the comments below and write down:
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1️⃣ Your intentions for yourself that you’re working toward in any of these areas: physical, emotional, spiritual, work, relationships, or any I haven’t listed
2️⃣ A reflection on where you are right now compared to where you were when this was a dream for you. .

Maybe you used to wish you’d have a great partner in life and you are now married but frustrated with your partner. Reflect back on how far you’ve come to attract this person in your life, and how much you wanted to be in a couple like this. 
Maybe you have just started a new career, but you feel like you’re not being recognized for your efforts. Reflect back on how much you wanted to work in this field, and now are. 
Maybe you’ve gotten stronger recently, but are frustrated because you still don’t see what you want to see in the mirror. Reflect back to where you started and acknowledge the work you’ve done to get here and how strong and supportive your body is as it continues to develop.
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In the present, in a strong mental state we can make our greatest strides and live our best life. Carry this appreciation with you daily even as you strive for more - you deserve to FEEL as successful and amazing as you ARE. .
❤️
  • How I feel post workout: STRONG! 💪🏼😅🏆 How about you? Describe in one word + 3 emoji below ⬇️⬇️
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Life gets sooo busy some days, and while I don’t train every day, I do something that moves my body on purpose every day. Whether it’s taking the dog for a walk, 10 sun salutations when I wake up, or my dedicated workout, my energy is better when I move.
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BEST TIME TO WORKOUT:
I workout all different times because my schedule changes a lot. It really doesn’t matter when you workout as long as you have good energy. Morning, afternoon or evening - all are fair game. 
Pay attention to how you’re eating throughout the day to make space for your workout so you’re not super hungry going in or super full.
Having really effective workouts I can do anywhere is what I attribute my ability to be consistent to - results don’t come from the workouts that we don’t do! So having short, convenient options makes all the difference. I do train in a variety of ways (including more equipment) but I’m able to be consistent no matter what because I have options. Get my free workouts on my blog (www.thebettyrocker.com @thebettyrocker )
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EATING AND WORKING OUT
I don’t really worry about pre or post workout specific shakes or supplements. 
I eat normally, and include protein and carbs around my workouts (but that’s normal for me). I don’t eat a high carb or low carb diet, I just eat whole food carbs like sweet potatoes, buckwheat, oats, quinoa, lentils, beans and rice - all of which I either buy or prepare soaked or sprouted, which is awesome for your gut and makes those nutrients really available to your system.
Supplements can be useful for different goals, personally mine right now are to maintain my muscle and continue to be strong. I’m not looking to gain or lose anything, which is an awesome place to be, and I find it very easy to do with eating a solid base of healthy food and following the principles from the Body Fuel System. If you follow my stories you see a lot of my daily meals, and I have so many easy, awesome recipes in my story features and on my blog (www.thebettyrocker.com) .
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Looking for your WORD + 3 emoji below ⬇️⬇️
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#stopdropandbettyrock #strongereveryday
  • Got a quick full body shred workout for you to try 💪🏼 - optional dumbbells or water bottles for resistance - 3 rounds:
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1️⃣ Sumo Squat Side Kick (0:30) - keep your butt back and chest up to maximize the booty work. Be sure your knees track in line with your toes 👌🏼
2️⃣ Snap Climber Pop (0:30) - hold your tall plank, core engaged and hands stacked below shoulders. Do 2 mountain Climbers and Pop up to a pike, then repeat. Can do this with your hands on the side of your couch for a little mod to build that shoulder strength!
3️⃣ Leg Extensions (0:30 each leg) - work that booty! Don’t arch your back, hold your core and torso stable to isolate the booty.
4️⃣ Biceps Curls (0:30) - keep your shoulders back and elbows tucked into your sides. .
Do the follow along Workout with me with additional moves, form tips and fun on my website 👉🏻 www.thebettyrocker.com or save it In my FREE APP, download that thebettyrocker.com/app ❤️
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Check in - did you workout today? 👇🏻
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#thebettyrocker #thebettyrockerchallenge #homeworkout .
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👖 by @teekigram use my link for 10% off thebettyrocker.com/teeki
  • Salute to all my ladies working hard making it happen - through all the ups and downs -  holding your head up, remembering who you are with that fire in your eyes and trust in yourself - never stop. 
Never doubt yourself. 
Never stop believing you are making it happen.
Never stop helping the next girl up. 
Never forget who looks up to you. 
You are fierce, you are magnificent, you are capable, you are strong. 
SHINE and SLAY, baby - you’re getting it done. .
Tag someone ❤️
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#shineandslay #thebettyrocker #motivation
  • @thebodhirocker continues to teach me how to down dog 🐶❤️
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Awesome pants by @teekigram 💜 use my link for 10% off thebettyrocker.com/teeki
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