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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

  • Try one of my favorite healthy, nutritious SNACK RECIPES - chocolate protein muffins! They’re easy to make (in the blender), great for on the go, will fill you up with nourishing superfood energy, protein, healthy fat, complex carbs and fiber for lasting energy!

1-15 oz can black beans, drained
5 eggs
1 T vanilla extract
1/2 tsp salt
1 tsp baking powder
1/2 tsp baking soda
6 T coconut oil
4 T maple syrup
6 T cacao powder
3 servings plain protein powder (any kind that you have is fine though - if you use chocolate pp, reduce cacao powder by half. If you have sweetened protein 
powder - which most vanilla or chocolate protein powders are - reduce maple syrup by 1-2 T.) 1️⃣ Preheat oven to 325 F.
2️⃣ Measure all ingredients into a blender and blend 
until well mixed.
3️⃣ Prepare cupcake tins. These work best without paper liners, as they tend to stick and get messy that way. So just prepare your cupcake/ muffin tins with a little cooking oil/olive oil.
4️⃣ Fill cups about 1/3-1/2 way full of 
batter.
5️⃣ Bake for 15-20 min, or until a toothpick 
inserted comes out clean. 
1-2 muffins is a serving.

I have a few variations of this recipe, one that’s more of a dessert that doesn’t use the protein powder and has a bit more sweetener. You can find that on the blog @thebettyrocker link in bio for more recipes, meal plans and more!

Happy baking! Xoxox
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#glutenfree #dairyfree #thebettyrocker #chocolate #snack
  • Quick Full Body Balcony Workout:
Optional props: chairs, Skilz or other mini bands (got mine on amazon, great for travel)
Repeat this 2-3 times 😊💪🏼💪🏼
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1️⃣ Hanging Knee Crunch - 10 - awesome lower abs strengthening move. Keep your shoulders back.
2️⃣ Chair In&Outs - 10 - upper and lower abs. Lean back as your legs lower. Bend the knees to build strength for the straight leg version.
3️⃣ Jump in & Outs (with mini band) - 10 - adding the band adds extra resistance to your thighs and butt
4️⃣ Reverse Lunge - 10 each leg - adding the band will give you bonus Booty and hamstring activation
5️⃣ Lateral Side Steps - 10 each way - awesome side Booty and thigh move 
6️⃣ Inverted Jump Runners - 10 total - walk your hands out far enough so you don't flip yourself over with the jump! You can take this to the floor if the inversion isn't a good option but if you can try it, it's amazing for your core, shoulders and Booty
7️⃣ Side to Side Taps - 10 - continue to challenge your upper Body, Booty and core 
8️⃣ Inverted Jacks - 10 - stay up if you can and jump your feet out and in, keeping your core engaged - you can take this down to the floor as well to build strength
9️⃣ Wall Climb - 5 - climb up and climb down, awesome for your core, legs, shoulders and butt!
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Check in below and tell me what you had for breakfast, and what your workout plan today is!
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#stopdropandbettyrock #thebettyrocker #workoutmotivation
  • Delays, setbacks, things that don't work out - nearly ALWAYS have a silver lining. 
Sometimes it's not a few years, it's like a few weeks or a few months and you're like, whoa - crazy how that "setback" actually positioned me perfectly to take this next opportunity from a stronger position.

The trick is to remember that's going to happen and flip the negative energy we can get caught up in when things don't SEEM to be going our way into POSITIVE momentum that carries us forward.

You can't be ready to catch the surprise fly ball if you've already quit the field! 
Your life is filled with positive energetic momentum that’s pulling you in the direction you’re focused on. It's up to you to direct that energy for yourself, decide what you want and take action to go get it.
The outcome of the rest of this year is going to be built on the actions we take in each of the 12 “blocks” of time we get - we are already halfway through them for 2018. What is the rest of this month, this year going to be about for you? DECIDE, COMMIT and ACT.

It doesn't matter if the beginning of this year wasn't perfect or you didn't get everything done that you planned - all that matters now are the actions you take next and what you build on.

That's the way I'm looking at it - and I'm not torturing myself worrying about planning the whole rest of the year - just tomorrow and the coming week, with an overall goal to make this Summer block one of the strong pieces of my year - one I'm proud of. 
Bring it on LIFE, I'm ready!!
👊🏻👊🏻💪🏼💪🏼
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#positivevibes #thebettyrocker
  • “There is no royal road to anything. One thing at a time, all things in succession. 
That which grows fast, withers as rapidly. 
That which grows slowly, endures.” .
– Josiah Gilbert Holland
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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
  • Flashback to when @thebodhirocker was just a teeny peanut and fit into one of my hands. I can’t say enough about how much I love having a dog. Even though I haven’t slept as much in the last 8 months, it was worth it to have a little buddy and be more present to life day by day.

What makes you feel present?

I feel like the “secret” to life is to be here now, to experience the present moment.
Fear is often what we experience when we are worried about something in the past, anxiety is often something we experience when we are worried about something in the future. The trick for me has been to notice these feeling states and put them in check and find my way back to the here and now she’s I can more fully experience this beautiful, chaotic, crazy awesome life.

Having a dog is one epic strategy 😊 so is meditation, exercise, cooking, loving someone - so many more.
So tell me below - what makes you feel the most present?
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#ilovemydog #thebettyrocker #beherenow
  • This is dedicated, with love, to all of you who say, “Betty Rocker you’re so amazing” “you’re so beautiful” “you inspire me” - to let you know that every thought you have about ME is something that is a part of who YOU are - and YOU are BEAUTIFUL, AMAZING, and YOU inspire ME.
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Remember this every time you see someone...and look for the good things. 
I promise they are always there. 
When you see trouble areas, remember your own struggles and things you’re working on, or have worked on, and be compassionate.
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I love you!
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thebettyrocker.com @thebettyrocker yes I have a blog/website/resource area and IT IS AWESOME! 
Visit me there ❤️
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#bettyrockerlovesyou #thebettyrocker #love
  • You are not your thoughts. You are not your emotions.
You are the sky.
Your thoughts are just clouds rolling through. 
Your emotions are like the weather. Sometimes people and things that happen in our life go through us like a storm. 
Just remember that after the storm there’s a clear, beautiful horizon - and that’s where you are.
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THOUGHTS ON EMOTIONS
So much of my life I was so caught up in my emotions, and that lack of separation and understanding made me impulsive, reactive. I got lucky enough to find out about EMDR therapy (feature story in my profile to learn more about this - especially helpful for PTSD, anxiety and depression) and after 18 months I felt amazingly different.
I still feel strongly and react to things that happen and feel a lot of emotion - but I have more clarity and consciousness of my actions in response to my emotions. 
I know the emotions will pass, so I don’t get as caught up in them for as long. 
I see them as an outlet and allow them to pass through, like a storm when they’re sad, or angry. 
And I bask in their glow when they’re happy and joyful. And I know I’m not my emotions. I am the sky. .
THOUGHTS ON THOUGHTS
I know I talk a lot about owning that negative self talk that’s easy to fall into, and rewriting the script. 
I had to work hard to learn that myself and it’s not that I never have negative thoughts now, I’ve just found better and faster ways to go down a more positive path when they arise. 
I’ve been working on a daily meditation practice ever since @zivameditation showed me the massive health benefits in having that in my life. 
Something I’ve noticed since meditating is my ability to navigate my thoughts. Meditating helps me part the clouds and just be the sky. 
The clouds never really leave - we are wired to think - but gaining the ability to focus my mind and rest it from the constant thought stream has been helping me deepen my ability to focus, think more clearly and gives me a deepened sense of well being.
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COMMENT BELOW ON...
Do you struggle with staying stuck in your emotions, or have thoughts that just will not shut off? 
Tell me about it.
Do you have a meditation practice or have you ever tried it?
Xoxox
  • Quick Booty Workout - #noequipment - so you can #stopdropandbettyrock wherever you are and join me!
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3 rounds:
1️⃣ Extensions (20 each side)
2️⃣ Single Leg Squats (10-12 each side)
3️⃣ Forward Lunge, Kick, Reverse Lunge Repeat (10 each leg)
4️⃣ Sumo Squat Side Kick (10 each side)
5️⃣ Elevated Frog Bridges (15) - soles of feet together
6️⃣ Single Leg Hip Thrusters (10 each side)
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Let’s go!
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thebettyrocker.com/app
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#thebettyrocker #thebettyrockerchallenge
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