New to this site? Start Here

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

  • If you’re new to my page or you’ve been here a while I thought I’d take a second to share a little bit about myself...
I love this woman you see in the pictures on this page. But for years I struggled with feeling unworthy, feeling like I wasn't enough, feeling like an outsider, feeling like something was wrong with me.
.
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.
.
Making these decisions and choices cultivates 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.
.
This page, and me, your coach and friend, are 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.
.
I’ve been told by “experts” for years to make my page about “one thing”so I would get “more followers” but I have to keep it real. It’s not one thing. It’s not perfect.
.
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. xo
  • Damn. Straight wisdom in this quote. Thank you @kirstygodso 🙌🏼
.
We’re so often tempted to buy “things” that we think will make us more desirable, happier, more beautiful - but really it’s the experiences we have, the insights we gain, and the wisdom we cultivate that make our inner beauty truly shine and create the path to happiness.
.
Expensive clothes and shoes and accessories? Fancy cruise and fancy house? Enjoyable. ✅
.
Taking care of your body and living a long life capable of everything you want to do? Priceless. ✅
.
Lessons learned through reflection on mistakes that shape the person you are and the character you develop? Priceless. ✅
.
Experiences and memories formed with people and in places that expand your thinking, open your heart and show you what you value? Priceless. ✅
.
No matter where you go, no matter what you buy, you take YOURSELF with you. Your real riches lie within ❤️
  • Ready to #stopdropandbettyrock with me Rockstar? Swipe ➡️ Like 💜 and Save ⭐️ this awesome Superset to try anytime!
.
For those of you doing the 14 Day Challenge it’s DAY 14!! You are amazing!
.
Next up: choose your next challenge in Rock Your Life with your 30 day Trial! (Link in bio @thebettyrocker or in your email)
.
For this workout, you’ll do each superset for 3 rounds for the prescribed rep range, then move to the next superset:
.
⭐️SUPERSET ONE⭐️
.
1️⃣ Split Squat Jump (12-15 each side)
2️⃣ Single Leg Elevated abridge Lifts (10-12 each leg)
3️⃣ Alternating Single Leg V-Ups (8-10 each leg)
.
⭐️SUPERSET TWO⭐️
.
1️⃣ Elbow Planks with Leg Lifts (10 each leg)
2️⃣ Roll Back to Stand (10-12)
3️⃣ Walking Lateral Squats - band optional - (10 each way)
.
Looking for more options, form tips and guidance? This full length follow along workout is freely available on my blog, theBettyRocker.com in the workout tab, Booty + Abs category!
.
Ready, set, shred!
.
Check in below and let me know how you are rocking your fitness goals today! 👇🏼👇🏼
.
.
.
#thebettyrocker #thebettyrockerchallenge
  • Let’s get moving! This is round 2 from this killer Abs and Upper Body workout!!
.
To join me for the full workout just use this link:
.
➡️ https://thebettyrocker.com/toned-abs-and-upper-body/ (Clickable from the drop down inside of IGTV)
.
In today’s workout, we are targeting our core, back, arms and shoulders.
I’m using dumbbells in this round but if you’re home and all you’ve got are water bottles, laundry jugs or water jugs you can do this workout!
.
I recommend clicking on the link above so I can talk you through form and alignment in the first round, where I’ll do low impact and get you primed - here’s a look at the moves:
.
Format: 0:30 each move, 3 rounds
.
1️⃣ Burpees
2️⃣ Alternating Lunge to Reverse Flyes
3️⃣ Alternating Overhead Push Press
4️⃣ Rotating Star Planks
5️⃣ Swimmers
6️⃣ Get Ups (right)
7️⃣ Get Ups (left)
.
Ready to shred? Let’s go!
.
Here’s the link again...(clickable when you open this inside of IGTV): ➡️ https://thebettyrocker.com/toned-abs-and-upper-body/
.
.
Rocking the 14-Day Challenge?
A different challenge?
.
Check in below! 👇🏼👇🏼👇🏼
.
.
#thebettyrockerchallenge #stopdropandbettyrock #thebettyrocker
  • Clearly 😊😂🙌🏼 Answer two questions:
.
1️⃣What is in your fridge right now? 
2️⃣ What would you like to have in there?
.
Comment below 👇🏼
.
How we look and feel is a byproduct of how we treat ourselves, how we nourish ourselves, and how we love ourselves.
.
A fancy looking fridge sure is useless if it’s empty. Or filled with junk that doesn’t nourish and sustain you.
.
How we do one thing is how we do anything...fill your fridge with good food so you can nourish your body, fill your mind with good thoughts and fill your heart with gratitude. ❤️
.
Recipes and Meal Plans available via my profile - click to browse @thebettyrocker ✨
.
.
.
.
#billmurrayquotes #loveyourself #eatlikeyouloveyourself
  • I hope your new year is starting out amazing! Celebrate yourself and your strong, capable body with a workout! 💪
.
Many of you are taking my 14-Day New Years Challenge and have just done this one, or are about to - comment below to let me know what you’re working on, no matter what program it is! 👇🏼👇🏼
.
If you’re looking for the full follow along of this, it’s on my blog here (link is clickable if you open this in IGTV): https://thebettyrocker.com/full-body-barre-fusion/
.
As the year begins it’s easy to get caught up in trying to do it all, so I’m here to remind us both that doing something - consistently - is a sustainable way to succeed and a healthy, long- term strategy for success.
.
#allorsomething, not “all or nothing!”
.
Give yourself the grace and space to evolve in this new decade and build a true foundation of health that encompasses your workout habits, your sleep habits, your nutrition habits and the way you tune into your state of mind and breathe into stressful moments to find balance.
.
Today is my 43rd birthday and those are also some of the intentions and focuses I have for myself as my personal new year begins. I’m also listening to myself more closely, aligning with my purpose more fully, connecting to the energy of this world more deeply, and inviting my creative fire to burn even brighter.
.
As I continue to carve and shape that masterpiece of my life, I can see even more clearly that the cracks from life’s bruises, and worn-down translucence from repeated mistakes of lessons finally learned has created even more opportunities for that pure light to shine through.
.
Embrace your #flawsome, lean into the lessons. Regret nothing. Release guilt. Honor your choices and own your actions. Consider your values and choose actions that enable you to live in alignment with them. The rewards of the journey in a life fully lived exist here and now; be present and be thankful. You never know how much time you get, or how much time the people you love get. Live fiercely, love fully, speak openly, and be kind to yourself in the process ❤️
.
.
#bettyrockerlovesyou #itsmorethanaworkout #thebettyrockerchallenge
  • Wishing you a very happy new year friends! 366 (I know!) days to totally Rock Your Life in all the ways that matter to you!
.
Make the most of your time, speak your truth, get good sleep, be present, be kind to yourself, nourish yourself, BE yourself, and remember to #stopdropandbettyrock !!
.
Wishing you health, happiness and love in 2020 and in this new decade 💜
.
.
Xoxoxo
.
.
#thebettyrocker #happynewyear
  • 2020 is nearly here....
365 new days, 365 new choices, 365 new chances spread out before us.
.
(And thanks to all of your comments now I know it’s actually 366 because it’s a leap year - which means we all get a BONUS DAY!!)
.
Have you imagined yourself in this picture?
.
⚛️Describe a typical day in your life for me below...
.
✅ physically
✅ mentally
✅ emotionally
✅ spiritually
.
💟 Use this time to really visualize and feel the you that is coming in this beautiful new year, setting you up for an entirely new decade!
.
.
Happy New Year! 🌟🎊 ✨✨💥
.
.
#thebettyrocker #newyearseve #happynewyear #2020
×

×
×
×