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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

  • (Swipe ➡️ and save to your collection for later)
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Love this Booty Pop Workout! Find the follow along video on the blog, @thebettyrocker in my booty workouts section if you like doing the workout with me to coach you through and guide you on form, progress you up (this is from round 2 after I’ve already broken down the moves in round 1).
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Workout:
2-3 rounds; 0:30 each move
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1️⃣Pike Jump In Mountain Climber
- mod this by putting your hands on the side of your couch
2️⃣Booty Kick Step Through to High Knee - 0:30 each side
3️⃣Sumo Squat Thrust with Side Knee
- can mod this by coming down to your couch instead of the floor and stepping rather than jumping
4️⃣ Push Ups
- any variation; hands on couch or on floor on knees 
5️⃣ Deadlifts
- Weights optional; can also use water bottles
6️⃣ Squat Press - weights optional
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Such a great workout - I was sweating like crazy! Also Bodhi @bodhiandryder was so cute and he did a down Dog with me at the end when I was stretching.
Did you see the post from yesterday of the doggies? They’re both getting so big ❤️
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Let me know if you try this! Maybe you already have, it’s an awesome one - you can find more like it on my blog @thebettyrocker and in my workout plans! Links in my profile ❤️🙌🏼
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#stopdropandbettyrock
  • Is there anything better than being interrupted from what you were being all serious and focused on by your dogs or kids - I mean it’s annoying sometimes but that innocent in-the-moment love and playfulness is what keeps me joyful and present so often. 
I love these silly little dogs @bodhiandryder like I can’t even describe, I don’t know what I was doing with myself before I had them to take care of.
Notice in the second pic where Bodhi has his paw on Ryder’s back 😂 they are so funny!!
Have you seen them in my workout videos yet? The cutest ❤️
Tell me about your pets - and if you don’t have pets tell me about your kids, and if you have neither tell me about what puts you in the moment ❤️👇🏼
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#bts #mydogs #pets #love
  • Always look for the good in others. No one is perfect. 
Everyone has bad days, makes mistakes, thinks differently than we do. 
If we always go looking for what’s wrong with people, we train ourselves to focus on the negative and are often too hard on ourselves as well. 
Never happy, never satisfied. Everyone is fighting their own inner battles, but we all have greatness inside. 
Sometimes all it takes to unlock it is a little belief and kindness. 
Train yourself to always look for the good in other people, and you’ll find it more often in yourself. 
We are all of us, doing the best we can. 
We are operating from our level of awareness. 
Be forgiving, and be grateful for all of your own gifts and strengths. 
Be kind. ❤️
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#thebettyrocker #bekind
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Dedicated in loving memory of Mary Oliver - one of my favorite poets who just passed away. 
She embodied this sentiment so perfectly.
Some of my favorite lines of hers:
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Instructions for living a life.
Pay attention.
Be amazed.
Tell about it.
-Mary Oliver
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Love yourself. Then forget it.
Then, love the world.
-Mary Oliver
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Someone I loved once gave me a box full of darkness. 
It took me years to understand that this, too, was a gift.
-Mary Oliver
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Sometimes, I need only to stand wherever I am to be blessed.
-Mary Oliver
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Said the river: imagine everything you can imagine, then keep on going.
-Mary Oliver
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You do not have to be good.
You do not have to walk on your knees
for a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
-Mary Oliver
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❤️ #maryoliver
  • Swipe ➡️ and save this workout to your collection for later! 🔈Sound on for form guide ❤️
Link to the full follow along right at the top of my profile @thebettyrocker - a super fun, effective full body sculpt workout with plenty of booty and legs!🔥 .
In this sequence, you’ve got:
1️⃣ Squat Lunge Combo 
2️⃣ Calf Raise series
3️⃣ Bentover Leg extension (do both sides)
4️⃣ Bent Knee Extensions (both sides)
5️⃣ Side Leg Lifts (both sides)
6️⃣ Squat to Side Kicks
7️⃣ Sun Salutation
8️⃣ Push Ups
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Let me know how you do! I wanted to try adding a cover image to my workout series here so they are as easy to find on my page as they are on my blog ❤️ let me know if you like it?
Xoxo
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#stopdropandbettyrock
  • #10yearchallenge ➡️ swipe
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I was 31 in 2008 - at my core the same, but I saw the world (and myself) through very different eyes.
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Everything about me was hard edges, in your face, fast and jagged, to protect myself from getting too close, feeling too much.
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I was full of proving energy, proving to everyone I was good enough, pretty enough, smart enough, strong enough - and while other people might have accepted that story, I never did. That’s why i tried so hard all the time.
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I can see the entirely different version of me that I was back then and what I believed about myself stamped into my features. 
Just like we can all see clearly what I believe about myself today, in how i stand, smile and what my eyes say.
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We have all of this focus and pressure on ourselves for the way we look. Billions of dollars are spent annually to attain a “look” a “size” an essence that so many of us crave. Yet our appearance is simply a reflection of what we are feeling and how we are treating ourselves on the inside. Seeing beauty doesn’t come from a shape, size or color, it comes from seeing and reflecting the beauty inside you.
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This is me looking back over a decade and recognizing that beautiful vessel I had that I could never see or appreciate no matter how intensely I looked in the mirror. 
This is me looking back over a decade remembering that I didn’t build this inner queendom overnight.
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Wherever this finds you on your journey, have patience with yourself - transformation doesn’t happen in a day, but the things you do daily are exactly what creates the change.
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Forgive yourself. You did the best you could and now you will make a better choice because you learned.
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Look for the good things about yourself (there are so many), and you will strengthen them in yourself.
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Be honest with yourself. Always.
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Define yourself and the values that matter, and you will evolve into the woman who lives by that creed.
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Educate yourself. Read books, deepen your knowledge, stay curious and open and keep learning.
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Resource yourself. You are not alone.
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And last but not least, love yourself. Your capacity to be loved comes from your capacity to love yourself.
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👇🏼share
  • I used to think that there were 3 main things I needed to do to be "skinny." Skip meals, avoid fat, and avoid carbs.

Of course thinking I needed to be 'skinny' was a problem, because I didn't understand what the difference between muscle and fat was, and weighed myself daily to make sure I wasn't creeping over an "unacceptable" weight.

Where did all this pressure come from that was influencing my eating habits and my lifestyle choices? 
For me in my teens and 20's it came from being so worried about how I looked that I forgot to pay enough attention to how I felt.

I had to get really unwell to get well. 
I burned out my adrenals going too extreme with my workouts and my high stress lifestyle and not enough nourishment to sustain any of it.

I finally had to apply this concept of nutrition to myself. I started to see how eating real, whole foods was giving me energy. Applying nutrition to myself gave me confidence in my ability to care for myself and have a more balanced life. 
I could see my abs - even though I wasn't training like a crazy person anymore. Of course this sent me back to school and inspired me to do the research that was the foundation of who I became and the eating and workout programs I created. 
But most importantly, the conversation I started to have with myself, that inner dialogue changed from "your butt is too big, your waist is too wide, your thighs are flabby" to "you are so strong, your body deserves this nourishing food, you are making good choices" - a total focus away from the shaming thoughts and negative self talk.

I didn't stop taking pride in my appearance or stop wanting to look my best - I just changed the way I went about it when I recognized that how we look AND feel is a byproduct of how we treat ourselves. How we nourish ourselves. And how we talk to ourselves.

Other people are watching and listening to the way you, and I talk about ourselves. Let's make sure that they have something to model after that makes us proud to be the one they look up to. 
Your body is a vessel of awesomeness, and it will carry you through this amazing life at the level with which you care for it. ❤💪🏼
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thebettyrocker.com/meal-plans
  • Full Body FIRE 🔥 home workout - swipe ➡️ and save to your workout collection to try anytime using the half ribbon below the post!
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3 rounds:
1️⃣ Walk out to mountain climber and star jumps (0:30)
2️⃣ Sit up cross punch (0:30)
3️⃣ Crescent Kicks (0:30)
4️⃣ Lunge Pulses (0:30)
5️⃣ Booty Kick and Kick (0:30)
6️⃣ Push Ups (0:30)
7️⃣+8️⃣ you will do 4️⃣+5️⃣ on the OTHER leg 🙌🏼😊
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👉🏻This one is also a follow along on my free app or blog, links in my profile @thebettyrocker ❤️
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Why do I invite you to do workouts with me? 
Because in round 1 I always break the moves down and teach you form and modifications, and I do the whole thing with you, helping you push harder because I’m feeling the burn just like you! 
Keep me company! If you don’t have my free app you need it, you can save my workouts and do them again and again, and get a feel for what my workout programs are like.
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The best results I’ve seen in myself and in the thousands of women I’ve worked with always come from the ones who are consistent (they find something that is fun for them that they can do regularly),
And the ones who pay attention to their nutrition. You don’t need to be dieting or endlessly counting calories or points to see a great physique - if you start to make most of your meals from whole, real food sources that contain protein, fiber-rich complex carbs, healthy fats and greens, and just replace some of those fast foods, diet foods, junk foods you’ll see a fast change. If you have a habit of eating those things, remember that you created that habit by doing something a certain way and this is YOUR life - if you want it to change YOU can decide to do other things and form habits that support your current goals.
You have the power.
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Resources for you on my Start Here page, thebettyrocker.com - use the direct link in my profile for these free tools. ❤️❤️💪🏼💪🏼
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#stopdropandbettyrock
  • Delicious healthy cupcakes - a must try (or save for later using the ribbon below the pic) if you have an occasion coming up or just want to make something special!
These are rich in fiber, vitamins and will satisfy your sweet tooth! These do contain some coconut sugar so I’d consider them a treat, but I’m a big fan of making your own (easy) home made treats so you know exactly what’s in them.
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🧁 Vanilla Cupcakes 🧁 #glutenfree #dairyfree
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(Makes 12)
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1 (15 oz) can white beans, rinsed and drained
5 eggs*
1 T vanilla extract
½ tsp salt
1 tsp baking soda
6 T coconut oil, melted
1 cup coconut sugar
1 ¾ cup vanilla protein powder
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1️⃣ Preheat your oven to 325 F. Prep a muffin tin with a little cooking oil to prevent sticking (or use cupcake liners).
2️⃣ Place all ingredients in a blender or food processor, and blend until smooth and combined.
3️⃣ Evenly distribute the batter among the muffin tins.
4️⃣Bake 20-25 minutes (ovens may vary, so they are done when a toothpick comes out clean)
5️⃣ If you want to make my healthy frosting, while the cupcakes are baking, place the entire can of coconut milk in the fridge and chill.
6️⃣ Once the cupcakes are done, remove from oven and let them cool completely. *I have not tried making this without eggs, so I can’t speak to how well it will work if you use a flax egg since eggs are the base for this one.
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Strawberry Frosting

1 (13.5 oz) full fat coconut milk, chilled
1 cup strawberries, chopped (optional, you can leave these out and use a T of cacao powder for a chocolate version, or add 1 tsp vanilla for a vanilla version)
1 tsp – 1 T maple syrup (sweeten to taste)
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1️⃣ Remove the can of coconut milk from the fridge, open it up and only scoop out the solid cream on top, don’t use the liquid.
2️⃣ Blend the coconut milk with strawberries and maple syrup.
3️⃣ Chill the mixture again until it is thick, about 10-15 minutes
4️⃣ Top the cupcakes with icing and add any fun decorations!
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I hope you try this recipe! And if this wasn’t a good one for you, you can find more healthy desserts (plus recipes for every meal of the day) on my blog or free app - links in my profile to use these @thebettyrocker ❤️❤️
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#healthyhappy
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