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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

  • 🍑Booty Barre Fusion Workout will make you sweat! Swipe ➡️ and save!!
Do the follow along with me on the blog (in the lower body workouts section @thebettyrocker)
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In this mini clip:
3 rounds
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1️⃣Body Squats (0:30) - take the time to do this right and activate your glutes! Squeeze each time you come up. Track knees over toes.
2️⃣ Knee to Nose with Heel Lift (0:30 each leg)
- hold onto chair back for support - this one gets your booty and core! 
3️⃣ Boxing Burpees (0:30) - skip the push up, do 2 cross body mountain Climbers instead! Come up and do a front kick, back kick combo. Alternate the lead leg with each burpee!
4️⃣ Wide Squat to Lift (0:30) - burn your booty and your obliques with this one! Hold a chair back for stability when you’re getting started.
6️⃣ Super Mario’s (0:30 each side) - it’s a reverse Lunge to a knee drive with a hop. Take your time putting it together! It’s a winner!! 🍑
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⬇️ Check in - let me know what you worked out today! And try this combo! ⬇️
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Workouts: thebettyrocker.com @thebettyrocker ❤️
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#thebettyrocker #stopdropandbettyrock#thebettyrockerchallenge
  • “Looking for Love is hell. Everyone’s been there. It’s only when you stop looking for love and become a more loving person that you find love.”
- Dr Robert Holden
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Simple and profound. People can only love you to the extent that they have learned to love themselves. And you will only love others to the extent that you have learned to love YOURSELF.
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Take that seriously.
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Every day, you can find a deeper love inside you through the actions you take and thoughts you cultivate.
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Happy Valentine's Day, my beautiful, amazing Rockstars ❤❤❤
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Today is a day not just for lovers, but for LOVE - for yourself and for others.
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If you're single today, like me, I want you to do something super special for yourself and for a friend or family member.
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And if you're in a relationship, remember that it's the way you take care of yourself that strengthens your relationship too ❤
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Tell me what you're plans are today and inspire me and everyone who reads this to love a little more!
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#bettyrockerlovesyou #happyvalentinesday
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Hair by @danielekarianne ❤️
  • Stress management and the state of our mental health on a day to day basis is the too-often unaddressed elephant in the room when it comes to achieving lasting health and wellness.
Stress management is NOT last on my “4 Pillars” list -
SLEEP 
NUTRITION 
STRESS MANAGEMENT 
EXERCISE
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It actually weighs in above exercise. If you're in the habit of putting it at the bottom of your list (you’re not alone), I'd invite you to reassess that... Chronic stress has been scientifically proven to cause us to reach for comfort foods, undermining your efforts in the kitchen and the gym.
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Elevated levels of the stress hormone, cortisol, cause belly fat storage - the area most women have the hardest time losing fat from.
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And chronic stress really affects our brain, lowering our immune response so we get sick more often, recover more slowly from injury, and are simply unable to maintain a state of health and vitality.
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There are external stressors and internal stressors. While we can't always control external stressors, working on strengthening our ability to manage our internal stressors creates a lot of "mental muscle" that helps us deal with things life throws our way.
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Stress management techniques can be tools that help you practice thinking in ways that serve you. 
You can utilize breathing practices, walking or sitting meditations, listen to relaxing music, journal, learning self- awareness techniques, neural feedback, different forms of therapy, joining a supportive community, working with a coach, draw, paint, do yoga, the possibilities are endless - but having a regular, dedicated practice that you actively make time for daily is AS MUCH and potentially more important than fitting your workout in.
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I get that a workout helps alleviate stress, and we should absolutely exercise - but a workout is also a kind of physical stress that can be overused and it is not enough by itself - we also need periods of reflection, stillness and flow that intentionally cultivate mental connectedness to ourselves and the world around us.
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Different things work for us all - cont’d below in comments are my recommendations + resources. Share yours as well 👇🏼👇🏼
  • This full body strength and cardio workout will make you feel amazing! Swipe ➡️ and save to your workout collection using the ribbon above the vid 🙌🏼
You can also find the full length vid on my blog @thebettyrocker links in my profile for all my free workout vids and recipes!
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3 rounds:
1️⃣ Reverse Curtsy Lunge to Knee Crunch (0:30)
2️⃣ Triceps Dips (0:30)
3️⃣ Mountain Climbers (0:30)
4️⃣ Full Body Roll Up to Leg Lift (0:30)
5️⃣ Burpees to Alternating Side Kick (0:30)
6️⃣ Down Dog stretch with @bodhiandryder ❤️😊
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Check in 👇🏻 and let me know how you’re doing today in your 4 Pillars of Health:
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✅ Sleep
✅ Nutrition
✅ Stress Management
✅ Exercise
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It helps to think about these 4 key areas that work together to support your healthy physique and healthy lifestyle ❤️ they will shift and not always line up but knowing they’re all important in playing a role in how we look and feel can be super helpful to tune into so we don’t focus too much on just one or lose sight of one altogether.
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#stopdropandbettyrock
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Cute leggings by @teekigram use my link for 10% off thebettyrocker.com/teeki/ ❤️
  • This cold, clear water at the temple of Tirta Empul runs from a mountain spring.
Legends say that this spring has curative powers, and people come from all over to drink from each fountain.
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Whether you believe in the legends or not, engaging in periodic activities that connect you to the earth, the elements and to your heart is an important part of our human experience.
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As Valentines Day approaches, it’s a great time to check in with your heart, and your connection and alignment with your feelings, actions and words.
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Take some time for yourself today and journal about how you’re feeling right now, or feel free to leave me a comment reflecting on where your heart is.
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Self care in this way is such a powerful part of self love, which forms the foundation for all we are capable of in life - from the way we show up in our relationships to the way we show up in our bodies. ❤️
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❌⭕️❌⭕️
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PS - have you ever been to Bali? Is it on your bucket list? It was totally on mine! I’m so glad I went!!
  • I don't even think it's a bad thing either, you know people come into our lives at specific times like we come into theirs and we help each other learn as much as we can - then it's time to move on.
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Sometimes it's as simple as a stranger you meet in passing at the airport or on the train, other times it's a close relationship that fades over time. It's all ok.
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When you think about those people from your past, just smile and wish them well no matter how tough the lessons were that you learned together. You feel me? Smile and wish them well.
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You know you're stronger for having gone through the hard times, smarter for having figured out your next moves and wiser for choosing to move on.
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Keep going and trust your heart, it always knows where you need to go. 👊🏼❤️💪🏼
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#strongereveryday #thebettyrocker #motivationalquotes
  • Full Body HIIT Circuit to work your entire body ➡️ swipe for moves and variations with weights if you want to add extra resistance!
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Save this workout to your collection using the little half ribbon 🎗under the right side of the video 🙌🏼
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Full length follow along takes 15 min, to do it with me to guide you, on my blog in the full body workouts category! @thebettyrocker links in profile ❤️
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3 rounds:
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1️⃣ Squat Press Plank Jack (0:30)
- shown without weight and with weight in the second slide
2️⃣ Prisoner Squat Cross Cross (0:30)
- shown with weights in the following slide 
3️⃣ Rotating Planks (0:30)
4️⃣ Skaters (0:30)
5️⃣ Triceps Dips (0:30)
6️⃣ Reverse Burpees (0:30) - to see this broken down so you can master it, use the video - link in my profile 🙌🏼 @thebettyrocker
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Hope you enjoy this one! One of my faves!!
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#stopdropandbettyrock
  • Excuses will always be there for you. Opportunity won’t!!
I look like I know what I’m doing here, right? Swipe ➡️ to see how I was just learning.
I had to kick up into this about 4 times to hit the pose we were trying for, and it was hard every time - but a total blast. It helped having a great coach @alignpodcast to practice with.
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Whether it’s #acroyoga or something in life that’s scary, DON’T HOLD YOURSELF BACK BECAUSE YOU’RE AFRAID YOU'LL MAKE A MISTAKE. I didn’t start out an expert at everything I’m good at now - no one does.
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But if i didn’t try new things and push my own boundaries, I’d never find out what I’m capable of.
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Don’t feel like you’re never going to get there just because you’re a beginner - and don’t block yourself from starting because you feel like you need to be perfect.
I’m not ❤️
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And if I put that expectation on myself every time I tried something new I would either not try, or be disappointed every time.
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It’s the things we face and overcome that make us who we are. If we were never tested, we would never know our strength. 
If we never fell, we would never learn to stand back up again.
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I make mistakes, I have ups and downs, I have weak moments, I'm impatient at times and I don't have perfect hair every day (lol) ... but I never give up, never stop trying to be my best, never fail to own my mistakes, never hesitate to take the right action when it's known to me and never forget that I'm #flawsome. ❤️
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Don't put too much pressure on yourself - don't be afraid to fail forward.
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A body in motion is always heading in the right direction - so experiment, own it, stay open and be kind to yourself in the process.
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❌⭕️❌⭕️
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Check out @alignpodcast and his @alignband for help with mobility!
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