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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

  • Let’s work! Join me for an upper body and core focused session today!
Here’s where to do the full follow along with me: https://thebettyrocker.com/biceps-back-chest-and-core-workout/
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Moves we’ll be doing:
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1️⃣ Walking Plank
2️⃣ Single Leg V ups
3️⃣ Slow Burpees with Cross Cross Punch
4️⃣ Wall Hold Ups
5️⃣ Wall Sit Biceps Curls
6️⃣ Cross Cross Squat
7️⃣ Superwoman Lifts to Trap Activators
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Repeat this 1-2 more times if you have time, and definitely join me for the full follow along right here: https://thebettyrocker.com/biceps-back-chest-and-core-workout/
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For new workouts and plans to follow, get inside Rock Your Life!

With 5 new classes each week there is always something new to keep you motivated. 🧘‍♀️🤸🏻‍♀️ Take a 30 day challenge and get that daily email push! 📆

Check in in the private community and connect with other Rockstars and me and the Team Betty Rocker coaches! We’re always here to answer your questions ❤️ Try it out to see if it’s a good fit: https://thebettyrocker.com/coaching/
  • I'm constantly reminded that the world is a big, diverse place made of people with lots of different belief systems, cultural variations, widely differing societal norms and family values.
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If you get frustrated by someone's beliefs about any topic that differs from your own, remember this simple example about how we eat...there may have been a time when you believed, so strongly that you had to eat a certain way to be lean/healthy/fit- but then you discovered some new information and it led you to try something that worked better, or simply gave you another result.
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In both cases, you were not wrong or right, you were just acting from the belief you had about what was optimal for you based on the information available.
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Our beliefs are just as valid and important as the next persons, whether it is about how we choose to eat, how we choose to train, or how we choose to do just about anything. We do not have to agree with everyone, nor do we need to force others to accept our view.
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Remember to stay open and accept that your beliefs may evolve and change, or simply grow stronger over time - and that respecting the right of those around us to enjoy and practice what they believe is a better way to learn and grow than to judge and criticize and reject.
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Along with the daily commitments we are making to take care of our health, let’s also commit to approaching each new day with tolerance, respect, kindness and compassion for ourselves and our fellow #fithumans ❤️💪🏼
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#bettyrockerlovesyou #thebettyrocker #tolerance #respect #peace
  • (The fur is fake, but I'm real 💜)Something I get complimented on by everyone from friends to photographers is my SKIN!
Words of affirmation are my love language but this compliment can be one YOU get constantly too with my 3 ingredients to healthy glowing skin:
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(Full article is linked in my bio, here are the essentials):
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1️⃣ “Cleanse” your insides with healthy, Whole Foods
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❇️What we eat has a direct effect on our skin thanks to the inner ecosystem of our intestinal bacteria, known as the gut microbiome. This system helps us digest food, control our weight, fight infection - and it directly impacts the health of our skin.
When it comes to food, focus on:
💛A variety of Whole Foods
💛 Emphasize healthy fats (avoid processed fats)
💛Include carotenoid- rich foods (think fruits and veggies that are bright red, yellow and orange)
💛Vitamin C rich foods
💛 Collagen
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Full article with links to resources and more info in my profile @thebettyrocker)
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2️⃣ SWEAT it out with regular EXERCISE
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❇️Working out is another great way to naturally support your skin! Not only does it make you sweat which can help rid your body of toxins stored in the fat cells, it also helps reduce inflammation - which can help the key systems in your body- the lymphatic system, and digestive system- function properly.

Speaking of nutrition, exercise also promotes glowing skin by supporting and improving the health of your gut microbiome.
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3️⃣ BREATHE daily to minimize stress
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❇️ Skin mast cells are activated by stress, and produce stress hormones and inflammation which can lead to a vicious cycle of stress induced skin issues.
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Stress also directly impacts our gut health which as we know has a huge impact on the health and look of our skin.
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One of the best ways to improve your stress levels and support your skin is through deep breathing and meditation. Both have been shown to reduce your stress levels and calm your mind and body, and I’ve been meditating daily with @zivameditation ❤️
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Let me know if this is useful and be sure to read that article I put together with lots more skin tips and resources - link in my bio! 💛 and can always be found on my blog thebettyrocker.com
  • Try this fast fun Circuit - you can do it in 5 minutes or repeat it as many times as you can 😊🙌🏼
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I added some more challenging variations to my second round, try them out, and see my notes below for other variations too 💜
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1️⃣ Triceps Dips (10) - advanced: lift a leg - modified: overhead extensions using a water bottle
2️⃣ Single Leg Squats (10 each side)
- advanced: add a hop
- modified: keep your back leg on the ground and squat in place
3️⃣ Push Ups (10) - advanced: push up claps or single arm push ups or plank push ups
- modified: kneeling
4️⃣ Knee In’s (12) - advanced: V-in’s (straight legs) - modified: roll ups
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Try it out (if you’re watching a show right now and scrolling your newsfeed, try it on a commercial break) if you’re sitting around somewhere (like the airport) try it out, if you’re camping, try it out - literally 5 minutes #noexcuses...
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... check in and tell me where you did it! 😊💪🏼⬇️⬇️
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Get more workouts you can do anywhere: 
https://thebettyrocker.com/
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🎼Music: Wanna
Musician: @iksonofficial
  • 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 ❤️
  • It was pouring but the kids wanted to be in the pool anyway so I did a little #stopdropandbettyrock conditioning circuit 😊
Follow along for 7 minutes, and repeat it 1-2 more times if you have time!
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Looking for a plan to follow or more of my workouts and resources? Everything free is on my blog: https://thebettyrocker.com where you can also find my workout programs, eating guides and access my online home gym program, Rock Your Life 💪
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In this workout:
1: Bird Dog Crunch (8-10 each side)
2: Straight Leg Raises (15 each side)
3: Push Ups (10)
4: Kneeling Push Up Cross Unders (5 each side)
5: Rotating Planks (5)
6: Side Leg Lifts (20 each side)
7: Hip Dips and Crunch (10 each side)
8: Bridge Lifts (10)
9: Single Leg Bridge (10 each side)
10: Roll Ups (10)
11: Single Leg Lifts (5 each side)
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This felt great! Let me know if you try it, and be sure to save it for any time you’re wanting a 7 minute circuit that you can repeat as many times as you want for a great booty, Abs and arms burn! 💪
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https://thebettyrocker.com 👈 more workouts, recipes and resources 🙌
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🎧Music: Point Blank
Musician: Not The King.👑
  • Time to rock that body! Swipe ➡️ Like ❤️ and Save ⭐️ this workout for a great Back, Abs and Arms Workout 💪🏼
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Full length follow along with all rounds is on my blog www.thebettyrocker.com in the upper body workouts category ❤️ help yourself!
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3 Rounds:
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1️⃣ Squat to alternating press
2️⃣ Incline Push Ups to Hold
3️⃣ Ball Crunch (can also do this on the floor if you don’t have a ball ❤️)
4️⃣ Bicep Curl to Reverse Flye
5️⃣ Superwoman Lifts
6️⃣ Side Plank Hip Drop Crunch
7️⃣ Slow Burpee with Mountain Climbers and Kicks
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This is such a fun workout and you will totally feel it! Sometimes the hardest part about doing a workout is finding the motivation. I find that when I have something new to look forward to it gives me a mental advantage and I look forward to it. You’ll have to let me know if it’s the same for you?
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If you’ve noticed me posting the Rock Your Life coaches more often that’s because we do actually have 5 new classes every week in Rock Your Life because of how much fun it is to have new workouts to look forward to.
We also have 30 day challenges that are amazing and you can conquer them one at a time!
You are welcome anytime. Check it out via links in my bio @thebettyrocker and get a 14-day pass to see if it suits you!
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Xoxoxo
  • Truth!! It makes you shinier when you uplift those around you. ✨✨
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Too often we see the opposite here on social media and it makes it seem like it’s ok to to gossip and judge other women in our personal lives as well.
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Don’t fall into that trap, you’re only hurting yourself.
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Other people are mirrors for us, reflecting back what we love or what we fear. Look for the good in yourself as a habit and you’ll more often see it in others.
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Don’t be hard on yourself if you’ve been judging someone, use those feelings as an opportunity to look inside and see what is really triggering you. So often we become jealous because we are actually afraid that we aren’t enough and that someone else has “more.” That there won’t “be enough” so we grasp at whatever there is, not realizing that there is an abundance of everything and that we contribute to it by being supportive, being kind, being compassionate to ourselves and others. (I didn’t figure this out reading it in a book btw. I have to figure it out every day and practice it).
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You deserve to be seen with kindness, compassion and support at the different stages of your journey, during times when you knew less than you know now, during times when you did the best you could but it didn’t turn out right.
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It’s the people around us who love us and see our best that BRING out our best.
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Remember who has supported you to get where you are now and pay it forward 💛
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Fix her crown.
Have her back.
Be a supportive voice.
Offer encouragement.
Look for the good.
Look for her intentions.
Be the one who gives.
💛
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PS - I’ve been having trouble writing the past couple days because I’m so anxious about Ryder. If you watched my updates in stories from yesterday you know that they did an MRI and took spinal fluid that was abnormal. He’s still at the pet hospital and we are waiting for word from pathology. We really hope to hear good news and I hate that he’s not home. Thank you for all your kind words and thoughts and love!!!
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