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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

  • Here’s some workout motivation to get you into the weekend!
Adding resistance to your workouts increases the load on your muscles, getting you faster results! I interchangeably use weights, water jugs, wine bottles and other simple things to add resistance to my workouts so I can do them from home and save time!

Try this circuit today that really tones and strengthens your biceps,triceps, chest, back and core!

1️⃣ Reverse Lunge to Curl (10 each leg)
2️⃣ Weighted Push Ups (10) (kneeling works great too!)
3️⃣ Flye-Curl-Press (8-10)
4️⃣ Chest Press (10-12)
5️⃣ Row to Extend (10 each side)

#noexcuses - get MOTIVATED and get MOVING 💪🏼 you can do it! .
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#stopdropandbettyrock with me some more with full follow along workout videos on my website - link in my profile for all my FREE videos, plus shop my workout plans and meal plans 🙌🏼❤️
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thebettyrocker.com
#thebettyrocker #thebettyrockerchallenge
  • BOOBS. “You are such motivation! Especially since you seem to be all natural, I have a small chest and it seems like most fitness models have implants and it's a little discouraging to me lol.”
It’s true, i don’t have big boobs. But it’s not because I haven’t wished I was different at points in my life.
It’s hard to avoid the near constant messages around us to change things about our appearance. 
While I love enhancing my features (eyelash extensions, hiding my greys) and at different times of my life debated getting my boobs done, even going so far as to go to plastic surgeon’s offices for consultations - In the end i could never go through with it.
There are different reasons people get surgery, many of which are NOT based in an unhealthy view of themselves. (And your body is yours, you have every right to do what you want with it! #choices)
But I’m just going to be honest with you and say that MY reasons for wanting to change myself were not healthy. 
I didn’t feel like i was “enough” the way i was and i thought that I would never be attractive or accepted (and ultimately loved) without altering my appearance. 
Recognizing those limiting beliefs I held inside me was a roadmap to learning to love myself as I am, and reprioritizing my inner work. 
Did I stop making the most of my fitness, health, or taking pride in my appearance? Hell no. 
I just stopped making my appearance the primary focus. 
So i just wanted to stand here, in my unapologetic A cup bikini and say, yeah, I don’t have big boobs and that has nothing to do with my sense of worthiness, or how i see the next girl who does, it is about SO MUCH MORE than your boobs or your butt or your face or your hair. 
And if it is, you’re missing out on the real riches of life. 
The bottom line is we can only love and accept others as much as we love and accept ourselves. Your true beauty radiates from within you. 
So whether what I said relates to you and boobs or to some other “thing” you think makes you unloveable, I’d just invite you to ask yourself if it’s that “thing” that is wrong, or if it’s the belief you have about it that needs to go under the knife. 
Love yourself. You know I do. #bettyrockerlovesyou
  • The most attractive thing about you is not your perfect hair, your perfect outfit, your perfect abs your perfect butt - it’s simply your presence, your engagement, and the way you let people feel heard and listened to and important to you. ❤️
  • It’s too easy these days to find unhealthy food that “sound” healthy, foods we buy that say things on the label like “gluten free” “low fat” or “all natural” - but let the buyer beware - it’s the actual nutrition label that tell the real story. 
To make “low fat” peanut butter taste good for example, the manufacturer has to make up somehow for removing the job that  healthy fat has, which is to satiate/satisfy us. 
When we eat healthy fat, we become full and stop eating (which can prevent overeating and snacking endlessly). Healthy fat also slows nutrient absorption, an important job that provides us with a steady stream of lasting energy, rather than a spike and crash. 
So back to that “low fat” or “fat free” peanut butter - what do they replace the healthy fat with to make it bearable to eat? 
Sugar! 
That was easy. And sugar is actually the exact thing that helps your body store fat when you’re eating pre made foods that nickel and dime your daily sugar intake away at every turn. 
We generally get all the sugar we need for a healthy body and energy when we eat whole foods complete with fiber and rich with nutrients. But we are robbed of the balance and lose touch with the natural signals the body sends us when we inundate ourselves with manufactured stuff and fail to read the label. Chronically eating added sugar interferes with your ability to regulate your blood sugar and can lead to all kinds of health problems - not the least of which is the extra layer of body fat we can’t seem to shake. 
So don’t be fooled by label claims, read the nutrition facts and google ingredients you don’t know - and stop eating foods that “sound” healthy but aren’t and do what I do which is to make healthy foods that don’t “look” healthy but ARE.
Like this amazing piece of home made buckwheat bread, topped with healthy Nutella (see my story) and sprinkled with bee pollen. Actually all natural ❤️ all recipes in my blog @thebettyrocker ❤️
  • Try this 🔥 FULL BODY SHRED 🔥sesh - I didn't have a lot of space on this narrow balcony, but that didn't stop me from using what was there! 
#stopdropandbettyrock 💪🏼
I use these mini bands all the time, Skilz brand, they come in a pack of 3 on Amazon -  and they can enhance your resistance factor as a great OPTION :) Don't let anything stop you from doing your workout today - check in and let me know when you're done!!
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1️⃣ Knee Pull Ins (10) - option to hold a water bottle between your feet for extra challenge!
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2️⃣Elevated Split Squats (10 each leg) - the farther out you place your foot, the more you'll target glutes and hammies, closer in gets quads. Both are great! Just be sure to press through your heel and keep that chest up!
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3️⃣ Wall Sit Walk Outs (10 each side) - Sit against the wall and walk your leg out to the right, then the left. it's optional to use a band for extra resistance - I love these, and travel with them since they are so portable!
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4️⃣ Split Squat Jump Squats (10 total) - keep your chest up and shoot your butt back - don't dip forward at the waist.
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5️⃣ Wall Climb (5-10) - this is an AMAZING upper body and shoulders move - come out a little away from the wall to start so you have enough space to walk up.
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Try 3 rounds
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You can do it!!
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More workouts and motivation on my website thebettyrocker.com
Link in my profile  @thebettyrocker 💓💪🏼
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#thebettyrocker #stopdropandbettyrock #makefatcrychallenge
  • #slay baby, slay. 
And steal this post and share it if this is you ❤️
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#thebettyrocker #empoweredwomenempowerwomen #inspiration #strongereveryday
  • Lessons in down dog for me from the little dog ❤️❤️❤️❤️❤️❤️ @thebodhirocker 
How do your kids and pets react when you’re working out at home? Do they want to join in? I think it’s the cutest thing ever!!
  • Big butts are cool.
Small butts are cool.
Having curves is cool. 
Not having curves is cool.
Being lean is cool.
Not being lean is cool.
You know what’s NOT cool?
Telling someone else how they should or shouldn’t look.
Double tap if you agree ❤️❤️
Rock your body to match YOUR goals, your vision - and empower others to do the same.
Avoid the comparison trap, it puts us into that "less than" scarcity mentality that can throw us off course.
When we can seek inspiration and benchmark off of others success like i was talking about in my last post, it empowers us to do our personal best within our own unique journey.
We all start in different places, have unique health histories, unique DNA, unique personal goals, and a unique set of life circumstances.
Focus on what you can do with the tools you have, strive for greatness at each level, and continue to experiment and soak up knowledge. 
You're such a badass, you're such a rockstar, you're here for a reason and #bettyrockerlovesyou ❤️❤️💪🏼💪🏼