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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

  • It doesn’t matter how far I grow I have doubts and fears like anyone. And I have dreams. The trick is to notice which one is running the show and make a conscious choice to shift to the one that serves you.
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Here’s one of my favorite tools that you can do right now:
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1️⃣ Notice your stressful thoughts and fears and get super clear about what they are.
(I.e - I’m getting older, it’s too late for me, that’s too hard, she’s so fit I could never do that, etc)
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2️⃣ Think of a person you love or good friend who could feel the same way you do. Name them.
(I.e my friend Jenna)
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3️⃣ Assign her these thoughts. It’s her coming to you telling you they’re struggling with feeling like you felt.
(I.e Jenna says she’s worried she’s too old to start now, she can’t possibly be successful at getting fit now with all her limitations and besides, she’s so much farther along than me - I could never do that...)
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4️⃣ Notice what you feel when your friend is telling you these troubles and fears. Your heart goes out to her. You start envisioning solutions and other ways to look at the issues that could help her take steps in the direction of her dreams and away from her fears.
(I.e Jenna, you don’t have to do it exactly like she does, you could start with just 15 minutes and so low impact, you could start adding in more whole fruit and less of those chips and soda each day - just try that because I think you have what it takes!)
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5️⃣ Read back that advice you gave your friend, and TAKE IT.
That advice and shift in thinking came from the best part of you, the part that knows the way. It gets clouded by our fears and it’s easy to forget how powerful the mind is - and how we can shape our lives by taking control of our thought process. 💜
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You have this power. Use this tool to work with your doubts and stresses and fears and set your course toward your dreams.
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❤️
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#motivation #thebettyrocker #bettyrockerlovesyou
  • Happy Valentine's Day, my beautiful, amazing Rockstars ❤❤❤
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Today is a day not just for lovers, but for LOVE - for yourself and for others.
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“How you love yourself is how you teach others to love you.”
-Rupi Kaur
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Simple and profound. People can only love you to the extent that they have learned to love themselves. And we can only love others to the extent that we have learned to love OURSELVES.
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Take that seriously.
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Every day, you can find a deeper love inside you through the actions you take and thoughts you cultivate.
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If you're single, do something super special for yourself and for a friend or family member.
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If you're in a relationship, remember that it's the way you take care of yourself that strengthens your relationship too ❤
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Tell me what you're plans are today and inspire me and everyone who reads this to love a little more!
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#bettyrockerlovesyou #happyvalentinesday
  • It’s time to #stopdropandbettyrock with a fun, Full Body HIIT and Strength Circuit that will work you from head to toe!
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1️⃣ Mountain Climbers (0:30)
2️⃣ Triceps Dips (0:30)
3️⃣ Jump Squats (0:30)
4️⃣ Push Ups (0:30)
5️⃣ Knee Ins (0:30)
6️⃣ Superman Lifts (0:30)
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If you’d like to join me for the full-length workout, you can find it right here:
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https://thebettyrocker.com/full-body-cardio-and-strength-hiit/
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Check in below and let me know if you’re doing this, and how you’re taking care of yourself today!
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#thebettyrocker
  • This message really hit me today. It’s so easy to think “once I’m successful all this can stop, I don’t have to struggle anymore.”
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I’ve heard a lot of talk recently about frustration with “how slowly I’m seeing results,” and it reminded me that success, and the journey of it is a LONG GAME.
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Anything worth having that you’ll be proud of takes time, effort and challenge.
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So don’t put off your happiness or value yourself any less just because you’re not at your goal weight or physique, your goal career, your goal relationship. Remind yourself that the preparation for success prepares you to BE successful. Without the work to get there will you have what it takes to stay there? That’s what I think about.
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Looking back at 8 and a half years of running a business, achieving what I always considered success - I am still here going strong because I continue to apply the principles of work, thirst for knowledge, a desire to connect and educate that got me here. I didn’t stop working - I worked harder.
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Looking back at the last decade of my life and all the mental anguish and anxiety, depression and low points - I struggled to find my way and the tools and resources I now use and continue to apply that keep me balanced, peaceful and thriving. The work didn’t stop because I went to therapy or coaching or did neuralfeedback or a plant medicine journey, I wasn’t “cured” I was simply armed with better tools to apply to myself daily to overcome the darkness.
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When I think about my lifelong relationship with my body with food and fitness, I remember obsessing about calories and doing at least 2 workouts a day. It took wrecking myself and clawing my way back up through education and a willingness to be wrong about my ingrained limiting self beliefs to develop a healthy, loving relationship with myself, with my body and the ways I take care of it. I practice what got me here every single day in the choices I continue to make about my food, how I pace myself with my workouts and how I talk to myself - it’s not like I just got healthy and went back to eating junk and working out sporadically.
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Play the LONG GAME. Love yourself. Pay the dues and enjoy the ride. ❤️
  • 5 Lessons I Learn From My Dog About Living a Quality Life...
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Happy Sunday ❤️ I was just walking @bodhiyoda this morning and feeling so grateful to have him in my life. I was looking back at pictures of him growing up these past 2 years and reflecting on the awareness he’s brought to me on many valuable life lessons.
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Enjoy ❤️ some wisdom from my personal Yoda 😊
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1️⃣ Meditate: Meditation is one of the single most effective stress relieving tools. It’s the one that pays dividends in your life the more you do it. Just like the “deposits” you make in your daily “health savings account” with your healthy eating, exercise and sleep, meditation has a cumulative effect and strengthens your stress response “muscles.”
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2️⃣ Spend time with people you love and hug them - a lot! We never know how much time we’ll get so make the most of your time with your friends, family and loved ones ❤️
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3️⃣ Sleep: It’s while you’re sleeping that the world of cells and organelles that are dedicated to your well-being are busy with vital tasks that rebuild and restore you from the days activities.

All kinds of essential processes occur, like the fortification of your immune system, repair of tissue damage, processing of memory and experience, and preparation for you to start the following day fresh, ready and rejuvenated.
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4️⃣ Exercise: romp frequently! Both structured (following a workout protocol)and unstructured (playing a game for example) exercise do wonders for our physical and mental health. Exercise can lift a mood, stimulate thinking, refresh the body and the mind, promote sound sleep, enhance memory, and help regulate our body composition (muscle to fat ratio). Move often.
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5️⃣ Get natural light exposure: getting some natural light exposure daily makes us feel good. It’s the most natural way we make Vitamin D, and it helps keep us on a good sleep/wake cycle (which impacts our health in every way) when we follow the rhythm of the suns rising and setting.
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Which pic is your favorite?
  • Let’s get strong, sculpted and shredded together today Rockstar!

You can grab some dumbbells or water bottles for this one to add some extra resistance and get ready to move!

Here’s the full length follow along with all 3 supersets if you want to do it with me (link is clickable if you are inside the IGTV interface): https://thebettyrocker.com/strength-circuits-full-body/

Here are all the moves we’ll do together if you use the blog link above; the first 2 circuits are shown here in this clip:

A1: Reverse Curtsey Side Knee
A2: Hammer Curls

B1: Burpees
B2: Reverse Flyes

C1. Box Jumps 
C2. Incline pushups

D1. Elevated Bridge Lifts
D2. Dead Bugs

Do the entire workout with me: https://thebettyrocker.com/strength-circuits-full-body/ ⭐️Shop Workout Plans: https://thebettyrocker.com/workout-plans/ ⭐️Shop Whole Food Supplements: https://theBettyRocker.com/supplements/

Check in and let me know how you’re rocking your body today! ⬇️⬇️ #stopdropandbettyrock
  • “To thine own self be true.”
-Shakespeare
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When thinking about what it means to be loyal to myself, I always come back to “The 4 Agreements”, by Don Miguel Ruiz. They have served me for many years and I reflect on them often.
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Here they are. Which one lands with you the most today? 👇🏼 Comment below. 👇🏼
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1️⃣ Be impeccable with your word.
2️⃣ Don’t take anything personally.
3️⃣ Don’t make assumptions.
4️⃣ Aways do your best. 🙏🏻
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#integrity #loyalty #selflove
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🖤In loving memory of one of my greatest heroes, my amazing uncle Pete, who lived these 4 Agreements and was such a role model to me, my brothers and my beloved cousins.
We will miss you and your great spirit and honor your memory as we follow in the giant footsteps you left behind.
  • A healthy body is the BYPRODUCT of a healthy lifestyle, and that includes the way we eat, train and sleep, sure, but even more importantly it’s how we think, talk and show up in life.
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Your body is always in transition and transformation. Trying to force it to be what it was a month ago or a year ago, or what it may become a month from now or to look like someone else is a waste of energy.
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Instead of forcing it or trying to control it, consider allowing it to flow.
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Manifest the next level of you by being about the life you want to create right now. You’ll be happy when you decide to be happy, not when you reach some goal weight, have some dream car, have the perfect house or job or partner.
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Working on our goals is awesome but it’s both the REASONS we go after them and the way we SEE ourselves along the way that determine how the experience SERVES us.
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You do not need to be anyone else’s idea of “perfect.” You just have to be the best version of YOU.
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All those things we tell ourselves will “make us” happy are just shiny objects distracting us from noticing we are HERE NOW.
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Always we are here now.
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In a year, we’ll be in that here, and that now.
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Sometimes we forget to look for all the good things we have here, now, and appreciate them, and make the most of them and be thankful and love the journey we are on, because we get so distracted by what we don’t have, life passes us by without being very joyful - and that’s the opposite of flow.
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We have to start finding the beauty in ourselves, today.
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Thinking the thoughts we want to have about ourselves, today.
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That’s what makes you really shine your beautiful, irresistible, magnetic light that’s so vibrant, alive, and glowing with the best of you. It’s not about how you look, it’s about HOW YOU LIVE.
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That to me is the foundation of “fitness” - be it mental, physical or spiritual. That’s what matters.
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You are beautiful, and trust me I see you, every day, ROCK that baby, because that's what gets the work done and that daily GET UP SHOW UP AND NEVER GIVE UP ATTITUDE is what makes you that way.
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👗 by @ghostfashion .
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#bettyrockerlovesyou
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