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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

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LIONESS: WOMEN’S STRENGTH TRAINING PROGRAM

#60DAY GYM WORKOUT PROGRAM Learn More

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what other people are saying

  • Ready for a #lowimpactworkout for your Abs and Booty? This one is awesome!!!
Swipe ➡️ to do the whole thing with me, and be sure to use the 🎗ribbon on the right under the post to save this to your workout collection!
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1️⃣ Elevated In + Outs (10-20)
2️⃣ Straight Leg In + Outs (10-20) - this is a more intermediate to advanced progression of move 1, so if it doesn’t feel right stick with the bent knee version and let yourself get stronger!
3️⃣ Jump Squats - for low impact stick to Body Squats, I just got excited lol (10) - touch your butt to your couch or ottoman each time you come down.
4️⃣ Elevated Bridge Lift Curls (10-15) - I’m using peanut butter jars. They’re a great prop! Water bottles are also good, or light weights.
5️⃣ Side Leg Raises (20) these are so effective!!!
6️⃣ Hip Raise (10) whittle your waist and strengthen your obliques!
7️⃣ Lift and Raise (10) put moves 5+6 together for a serious burn!
▶️Don’t forget to do both sides!
8️⃣ Half Moon Raises (20) I used my peanut butter jars to get the booty squeeze here - engage your core as you’re lying down and don’t strain or arch your back, the movement should come from your booty.
9️⃣ Elevated Leaning Bicycle (10) awesome lower abs challenge!
🔟 Stretch those abs!
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Great job rockstar!! .
🎗save this to your workout collection with the ribbon under the post!
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These clips come from one of the full length workouts on the blog (can be found in the app) just search for “low impact abs and booty” and it will pop right up if you happen to want to do this full length with me ❤️
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Check in below! 👇🏼
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#stopdropandbettyrock #thebettyrocker #happyhealthyfit
  • Full Body Sculpt - just swipe ➡️ for all 6 moves and do them with me - 0:30 each, 3 rounds!!
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🙌🏼Save this to your workout collection using the save 🎗ribbon on the right side under this post ❤️
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1️⃣ In & Outs (0:30) hold your water bottle between your feet for an extra lower abs burn
2️⃣ Rotating Planks (0:30) - hold your core strong and drop to your knees anytime!
3️⃣ Split Squat Jump Combo (0:30) - fire up your glutes! Alternative to lower the impact is to do this with alternating forward lunges to body squat 👍🏻
4️⃣ Down Dog Crunch and Push Up Combo (0:30) I kind of free styled this because it just felt good - but alternate legs and try to get a push up in before starting each side. My goal was to do a down dog to side crunch, then under the body crunch then flow to the other side. Sorry my demo is so #flawsome lol.
5️⃣ Wide to Narrow Reach (0:30) in this you’re working those abs and varying your leg position to get a little bonus hip work and challenge your core even more. You can keep your hands down to modify.
6️⃣ Surfer Pop Ups (0:30) looks like a squat thrust but I’m jumping my legs side to side and landing as if I were going to surf my mat 🙈 🏄‍♀️ .
Ready? Set, GO!
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Save this in your workout collection, just use the ribbon bottom right below the post, and swipe to see them all!
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Have an amazing workout, and an even more amazing day! 🙌🏼
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#thebettyrocker #stopdropandbettyrock
  • Sneaking up on 42 (January), glad I finally figured out how to appreciate where I'm at and take care of this body that carries me everywhere I go! 
That's really what helped me make the shift the most, recognizing how badly I was actually treating myself. So much alcohol, drug and food abuse, self abuse you know, always beating myself up, never happy with who I was, how I looked, internalizing the insecurity I felt about "measuring up." My inner struggle was forcing my "outer" to struggle. Getting really clear about what i wanted for myself and putting more value on my health than instant gratification helped me make the mental shift away from this complete ego-driven focus on my external appearance and keeping up with the Joneses - toward an inner focus on cultivating beauty and happiness inside. 
It's very hard to be honest with ourselves sometimes you know? To shine the light on our own choices and behavior and recognize that actually, our experience in life is created by the reality we create.
But that is exactly what we must do.
You are entirely up to you. 
Don't lie to yourself. 
Don't make excuses. 
It's NEVER too late. 
You are capable of so much more than you think - so dream big, start now and don't forget to smile 😊
  • If you've ever had a setback, you know how hard it is to set your dreams aside and push pause. Sometimes it seems like just when we think we have everything figured out, dialed in, that life knocks us down. 
It is really in those moments that we realize we aren't actually in control of anything except our own behavior. 
But ‘every time I thought I was being rejected from something good, I was actually being REDIRECTED to something better.’
(That's a @stevemaraboli quote btw) 
So take a deep breath and put one foot in front of the other. You can do the hard things, and you're strong.
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If you've had:
⭐️an injury that set you back on your fitness plan:
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✅use it as an opportunity to make more time to master your nutrition. 
Taking this action supports and speeds up the healing process in your body and is something you do have control over. Imagine how much farther ahead you'll be when you're healed if you use the downtime to nourish your body with good food.
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⭐️lost your job:
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✅ appreciate the opportunities around you that will be such a better fit for your unique skills and abilities. What did your last job teach you about what you want, and what you don't want? What are you taking with you that will serve you in the next place...and what are you leaving behind? Is this a chance to go back to school? Offer your time to a loved one? Finally apply for the job you really wanted?
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⭐️ ended a relationship:
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✅ forgive yourself and the other person for the things you experienced that were hard. Appreciate the learning experience you had that has prepared you to move on to the next level of your life with a deeper understanding of who you are.
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You become more compassionate and understanding of the suffering of others each time you experience loss or pain. It's so important to remember that other people are struggling too. Be kind, and hold back your judgments. We are all doing the best we can. 💜
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#thebettyrocker #motivation
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📷 by @jcaoutdoors
  • Everything you do sets an example for the people watching. I think about this all the time, especially with how many of you write me about your kids and how awesome it is when they do workouts with you, or like a recipe you made ❤️
I think it's amazing to have the opportunity to work on leveling ourselves up every day. And that those people who look up to us learn as much by what we do "right" as how we act when we don't get it right. 
Know what I mean?
We gotta be ok with not knowing everything all at once and enjoying the journey. I'm taking my own advice daily haha...anyone who is like me and tries to figure everything out and gets frustrated when they take a little while to learn, it's ok...we are a work in progress. 
Just remember to take it one day at a time and do the best you can.
Remember to look back and appreciate that version of yourself you were last year and how much you've grown and learned. 
The work you do now is making an impact on that future you're creating.
That's why it's key to enjoy the present moment you're in and love who you are every step of the way. ❤️
I have looked back at old pictures and seen how beautiful and great I was in them but remembered that moment, and how awful I felt inside...how I wish I could go back and change that moment and be happy, but I can't - so I use the lesson to focus on accepting who I am right now and loving this version of me because I know I only get to live it once. 
Make the most of what you've got right now 😊 and keep going.

#perfectlyimperfect #thebettyrocker #shine
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📷 by my awesome cousin @jcaoutdoors
  • Yes!! 🙌🏼🙌🏼 is this you?
Sometimes Monday will make you dig deep into the inner beast that knows you can do this; gets you out of bed hungry for the challenges life has in store, makes you determined to succeed and persevere in the face of adversity-
I know I’m a poster child for failing forward and I own it because every misstep just helps me find surer footing on my path.
My beautiful, amazing Rockstars, you are so strong and so powerful - take a deep breath into that amazing body of yours and envision your inner warrior, make the rest of this day count (even if it started out not so great) you got this, fight for it with everything you’ve got because every single step is a victory.
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#allorsomething #flawsome #thebettyrocker
  • I wasn’t sure if you had tried my delicious Harvester Fall Salad yet! It’s great on its own or as a base for additional nutrients, like lentils, beans, salmon, chicken or anything else that sounds good to you!
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Choosing foods when they’re in season can be really budget-friendly and great for your health, as they tend to be less expensive, more nutrient dense, and full of flavor than food consumed out of season.
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The foods in this recipe are in season right now where I live, which is why I chose them- but 
I know it might be different where you are, so feel free to improvise your ingredients, and share what you’re doing in the comments below!
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Yield: 4 servings
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You will need: blender or food processor (for the dressing!), measuring spoons, measuring cups, baking sheet, mixing bowl, salad bowl
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T=Tablespoon; tsp=teaspoon
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🍁Harvester Fall Salad
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3 cups mixed greens
1 cup roasted butternut squash, chunked (see options below)
1 cup pomegranate arils or 1/2 pomegranate, seeded (depending on what you can find)
1/4-1/2 cup pumpkin seeds
Protein source like shredded or baked chicken, fish or tempeh (optional)
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Instructions follow that include prepping your squash - for a shortcut you can buy frozen diced squash, follow cooking directions on the bag and optionally skip to step 4 and finish it in the oven briefly.

1. Preheat oven to 400 F.
2. Place squash on a baking sheet, drizzle with olive oil, season with salt and pepper to taste and mix to evenly coat.
3. Bake for 15 minutes then remove from oven and toss.
4. Return to oven and bake until tender, about 10 minutes longer. Allow it to cool for several minutes before adding to salad.
5. In a large salad bowl toss together greens, squash, pumpkin seeds, and the pomegranate arils.
6. Drizzle with the desired amount of dressing and gently toss. Serve immediately.
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🍁Creamy Cashew Dressing
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½ cup cashew pieces, raw and unsalted
½ cup water (more if necessary)
1 tsp Dijon mustard
½ tsp honey
¼ tsp salt
½ lemon, juice of
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1. Combine all ingredients in a small bowl and let set for 5 min. (to let cashews soften).
2. Blend until completely combined.
3. Store separately until serving.
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Yum!! Let me know if you try!
  • Best ways to get motivated:
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1️⃣ I get grateful. Because it does 2 things -
It changes the state that I’m in and
It makes me super present.
And that’s a state that makes me feel glad to be alive and want to do something about it.
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2️⃣ Sometimes just telling myself I’ll do 5 sun salutations or 5 squats makes me move. If I just do that micro amount of movement it changes my state and I move through the stuck place and back into flow, and I want to keep moving. A great exercise to connect your body and mind is to think about what you’re grateful for for a few minutes while you’re moving. 
The first thing might be that you have this opportunity to move your body. It’s easy to take it for granted, to take your life for granted because the dark thoughts can become all-pervasive.
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3️⃣This is why self kindness is a really big part of getting motivated. I’m really far from perfect, like I am pretty aware of my flaws and the mistakes I make. But I know that I make them because I care and I am trying, and even if I don’t always get things right, I am moving forward. 
So I forgive myself. 
I own my mistakes and take responsibility for any fallout, and then I just forgive myself.
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A big part of why we get so stuck is this constant barrage of negative self talk. But your thoughts are just thoughts, they’re just suggestions, not all of them are true, and your most important muscle to exercise is your ability to choose what to listen to in your own head.
Negative self image is a motivation killer. Self-kindness is the key to moving through that state.
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4️⃣Just say fuck it, I’m flawsome, and keep going. You don’t have to be perfect to be awesome. 
Keep moving forward. 
You got this. 
One day, one thing at a time.
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#thebettyrocker #flawsome #grateful #motivation
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