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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

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

  • Join me for this awesome 10 minute workout! 💪🏼
1️⃣ Push Ups
2️⃣ Rotating Plank to Hip Dips
3️⃣ Mountain Climbers
4️⃣ Sumo Squat Step Outs Combo
5️⃣ Alternating Reverse Curtsy Lunges 
6️⃣ Kickboxing Burpees
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Be sure to check in and let me know where you did this workout with me!
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I’d LOVE 💕 to see you in one of my live classes (all kinds, streaming 5 days a week), monthly home workout challenges, healthy recipes, and my epic, one of a kind, positive, empowering women’s fitness and health community - Rock Your Life!
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Check it out: thebettyrocker.com/coaching
  • Something I try to keep in mind, that unlike Amazon Prime I can’t guarantee my results happen overnight.😊
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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 #progressnotperfection #neverquit
  • Try this super fun ABS + UPPER BODY flow, swipe ➡️ and save to your collection!
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Recommended - watch the follow along vid on the blog to do all 3 rounds along with me and see form, alignment and progression with mods 🙌🏼 www.thebettyrocker.com - @thebettyrocker
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3 Rounds - use weights or water bottles - time varies:
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1️⃣ Burpees! (0:30)
2️⃣ Alternating Overhead Push Press (0:30)
3️⃣ Swimmers (0:30)
4️⃣ Get Ups (0:30 each side)
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Do this with me!! Get motivated and get moving!! The ONLY workout we ever regret is the one we don’t do - after we told ourselves we would!
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❌⭕️❌⭕️💪🏼💪🏼
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#strongereveryday #stopdropandbettyrock
  • 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.
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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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As we begin the second quarter of 2019, along with the commitments we are making to take better care of our health, let’s also commit to approaching this coming month and the rest of the year with tolerance, respect, kindness and compassion for ourselves and our fellow #fithumans ❤️💪🏼
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#bettyrockerlovesyou #thebettyrocker #tolerance #respect #peace
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📷 taken while traveling in South Africa 🇿🇦❤️
  • Delays, setbacks, things that don't work out - nearly ALWAYS have a silver lining...
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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.
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Has that ever happened to you?
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The trick when something we perceive as negative is happening is not to give up and wallow in self pity, which stagnates our energy.
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Negative energy is energy and you can flip it to your advantage if you remember that this situation is actually setting you up for something better - even if it is simply providing you with perspective so you don’t repeat the same mistake again in the future when the stakes are even higher.
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You can't be ready to catch the surprise fly ball if you've already quit the field!
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Your life is filled with positive energetic momentum that’s pulling you in the direction you’re FOCUSED  on.
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It's up to you to direct that energy for yourself, decide what you want and take action to go get it.
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The outcomes of 2019 are going to be built on the actions we take in each of the remaining months we have - and we are already 1/3 of the way through them for the year.
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What is the second half of this month, the rest of this year going to be about for you?
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If things haven’t been going your way, write a list today of the gold you have gained from these lessons. Even if it’s simply that you realized you will never make that same choice again, or that you realized how strong you were from living through your challenges.
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Don’t look back - you’re not going that way.
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DECIDE, COMMIT and ACT.
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Bring it on LIFE, we are ready!!
👊🏻👊🏻💪🏼💪🏼
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#positivevibes #strongereveryday
  • Let’s get shredded! 🔥 Swipe ➡️ and save Part 3 of the Posterior Chain workout series to help you build strong and sculpted back, legs and glutes!
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You can do it with me (full follow along) on the blog or in my free app, links in profile ❤️
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1️⃣ Bent Knee Reverse Lift (10-20 each leg)
2️⃣ Bird Dog Crunch with Reverse Lift (10 each leg)
3️⃣ Standing High pulls (10) - use water bottles, weights or any weighted objects
4️⃣ Froggie Squats (10)
5️⃣ Goblet Squats (10)
6️⃣ Alternating Reverse Lunges (10 each leg)
7️⃣ Deadlifts (10-12)
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You can repeat this set I posted 1-2 more times for a full workout, or use the full length follow along on the blog (also in the app) to get guided and motivated with form tips, mods and plenty of #flawsome 😊
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Workout and eating programs to build your knowledge base and follow a program to teach you a template for lasting success are available on my blog as well so you aren’t just trying to piece together some random workouts all the time or know when or how to workout! 💪🏼💪🏼 options for home or gym ❤️
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Happy Monday! Check in and let me know what your movement plan is today (and rest is a plan too)!👇🏼👇🏼
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#strongereveryday
  • Summer is coming...can you feel it? 🔥😊Let’s make a pact to make THIS summer’s body first and foremost about the glow that comes from INSIDE us and less about the numbers we too often measure our enjoyment of a season by like “weight” or “size” or “age.”
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There is nothing more immeasurably beautiful than the size of your heart, the kindness in your eyes and the glow you emanate when you walk into a room with grace.
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It’s not that we don’t want to take care of our bodies....It’s the mentality that we approach that care with that makes the difference ❤️
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Embrace your body and nourish yourself with fitness, food and kind words because you love that vessel of awesomeness that carries you around year after year.
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I see words on social media accounts and brands that want to sell me stuff that intend to undermine my self worth like “muffin top” “bat wings” “skinny” “sagging” and imply that my wrinkles are wrong, my cellulite is illegal, and my naturally changing body should be laser shaped into an ideal that doesn’t always match up with reality.
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Guys. We can do so much better.
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I spent so many years trying to fit that silently screaming expectation i felt culturally for our gender it made me physically ill numerous times, unhappy and slightly nuts.
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I’m glad I have the opportunity to be a physically strong woman, but I’m truly grateful to be a mentally strong person.
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Let’s reject these limiting frameworks by being smarter about where we spend our money and our time.
Don’t let them prey on your fears of not being loved because you’re “not enough” - LOVE YOURSELF SO MUCH THAT YOU CAN SEE RIGHT THROUGH THE BULLSH!T!!
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You WERE always enough. You ARE more than enough. You are glorious and wondrous and unique.
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Support your sisters. Remember that the beauty you see in others is simply your own reflected back to you.
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💟Kind words (to yourself and others)
💟Kind deeds (to yourself and others)
💟Kind thoughts (to yourself and other)
💟Self respect (for yourself and others)
💟Healthy boundaries (for yourself and others)
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Share this with the other Unicorns 🦄 and #glowgetters and remember where your glow REALLY comes from 💜
  • It’s not “all or nothing” it’s ALL OR SOMETHING. ❤️
When you’re shifting your life to a healthier version, it can be overwhelming to feel like there are so many “things” you’re suddenly “supposed” to do. (Aaaaand sometimes Monday feels like that too!)
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Here’s the truth: .
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You have today, right now. Yesterday doesn’t matter. Tomorrow isn’t here, and will be shaped by your actions TODAY. .
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Focus on adding something TODAY, one thing that takes you a step closer to your goals. And do that tomorrow too.
Each day, each week just notice how your life is now full of things that are helping you. 
You can try adding any of these things...(one at a time)
✅Swap out vending machine snacks with fruit.
✅Swap out soda with water.
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✅Switch to decaf after that first glorious cup of coffee.
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✅Walk the stairs instead of taking the elevator.
✅Make a green smoothie.
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✅Focus on getting protein in your meals today.
✅Say your gratitudes.
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✅Acknowledge yourself for the work you’re already doing.
✅Invest in yourself for an hour with a book or podcast instead of social media
✅Go to bed 30 min earlier
✅ Drink water all day
✅ Switch up some of your regular foods to get some nutrient variety
✅ Stretch for 10 minutes
✅ Walk outside on the ground with bare feet
✅ Put your phone on airplane mode while you’re sleeping
✅ Be grateful (did i day that twice? You bet - this one you can add and add and add!!)
✅ Do a 15 min workout (tons on my blog @thebettyrocker Link)
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✅ Comment below and tell me which of these you’re going to do TODAY! 🙌🏼
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⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️
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❌⭕️❌⭕️
#bettyrockerlovesyou 
#selflove #goals
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