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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

  • 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
  • Sometimes I think we hold ourselves to this impossible standard that comes from our perception of the success of others. But the truth is we never know anyone’s full story from the outside.
At the end of the day, it's between you and YOU. 
Your own inner strength and security is the truth you can rely on day in and day out.
If we constantly go looking for our motivation to succeed from an unrealistic model of “perfection”, it’s like we’re telling ourselves we can’t be human.
We over-train ourselves to be influenced by outside appearances, and undermine our personal power when our happiness relies on validation based on how closely we resemble a facade of success- in comparison to people we perceive “have it all figured out.” When you build and strengthen your sense of who YOU are and find personal security by taking personal RESPONSIBILITY for your choices and actions, you create a personal FORTRESS, an unshakable foundation that's simply INSPIRED by external motivators - not DEPENDENT on them. Then the only comparison that matters is the one where you measure who you are today with who you were a day ago, a week ago, a year ago. 
And you can celebrate the success others experience and let aspects of it serve as inspiration...but never feel “less” for not living someone else’s life.

You are whole.
You are enough.
You are everything you need to be, RIGHT NOW, and into your moving future that belongs to you, because - 
You are THE CREATOR of your own life.
❤️
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#motivation #success #thebettyrocker #flawsome
  • Awesome new Full Body HIIT is ready for you! Link to the follow along Workout in my profile @thebettyrocker or use the app! I always demo form and mods, so don’t feel like you *cant* do this because there’s a move that’s too high impact or looks challenging! Take action and go use the custom created video just for you and get your sweat 💦 on!!
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3 rounds, 0:30 per round. Use water bottles or dumbbells!
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1️⃣ Sumo Squat Split Jumps
2️⃣ Slow Burpee Cross Cross
3️⃣ Chair Sit Kickbacks to Curl
4️⃣ Mountain Climbers
5️⃣ Roll Up to Leg Lift
6️⃣ Crescent Kicks
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You got this!! Do the workout with me - link in my profile @thebettyrocker and/or save it in the app!
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Check in below and let me know if you’re doing this, and tag a friend to do it too! 💕
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#thebettyrocker #stopdropandbettyrock #workoutvideo #hiitworkout #homeworkout
  • Surround yourself with people who believe in you, people who lift you up 😊 and people who align with what you value.
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Those things hanging from my legs are seaweed strands from the last 4 times I didn’t make it up, but that didn’t stop me from going again - so much because I had @alignpodcast to believe in me being able to do something I’d never tried. 
It wasn’t easy, I fell down, he got stepped on, but we never stopped laughing and we never stopped believing in each other. 
That’s one of the most important ingredients of friendship - and I’d say all relationships.
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So look around you today for opportunities to lift up the people in your life. Believe in them and tell them. It makes a huge difference.
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And follow @alignpodcast - he’s an inspiring person and I love all of the body knowledge he provides on his gram and on his podcast. 🙌🏼
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Happy Monday!!
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#motivation #acro #thelift #thebettyrocker
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