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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

help me choose a WORKOUT plan

COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

#MOTIVATION, SUPPORT, AND COMMUNITY Learn More

what other people are saying

  • Do you agree?
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It’s about our thoughts and our feelings too. Acts of love for yourself can take many forms, one of which is how we choose to nourish ourselves.
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Today, choose your food with care and love, knowing that those conscious choices you’re making affect how you think and feel about yourself, which raises your energy and vibrancy to receive even more love, abundance and joy. 💚
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Getting in quality protein for your active lifestyle is essential for everything from supporting your muscle recovery and strength to your immune health. Along with the whole food sources of protein I eat, I also supplement with a whole food, plant-based protein powder - that I made myself!
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@wholebetty Berry Green Protein combines 15 organic superfoods into one delicious strawberry-vanilla flavored protein and greens drink! You can mix it in water, blend it in a smoothie or even bake with it.
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It contains 100% organic Pea Protein, Spirulina, Barley Grass Juice, Wheat Grass Juice, Chlorella, Spinach, Carrot, Beet, Tomato, Kale, Parsley, Apple, Blueberries, Cranberries, Raspberries.
It gets its strawberry vanilla flavor from organic natural flavor extracts of vanilla bean and strawberry, so if you have a strawberry allergy, I would not recommend this. 
I used 100% organic high-grade stevia to gently balance the sweetness. This is not your everyday “leave a weird aftertaste” stevia - that comes from low grade stevia that’s been processed with alcohol, which, since I’m in charge (!!) we don’t do! It’s good to be the boss when you want quality nutrition that you actually want to be able to use yourself, send to your family and friends, and most importantly - share with you Rockstars!
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The organic greens, vegetables and fruits in Berry Green Protein are harvested at an optimal time to preserve their nutritional potency and protected from direct heat, UV light and moisture during the manufacturing process.
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💚Whole Food nutrition made with love by @wholebetty : made for your whole body.💚
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Order via link in my bio @thebettyrocker and learn more about my brand at wholebetty.com
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Available in the US
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#happyhealthyfit #wholebetty
  • The second half of my trip to the UK was spent mostly in gorgeous London, with a couple of day trips. I thought you might like to see a few more pictures!
I stayed super active the entire time, clocking up to 19,000 steps on several days, and JJ, Tim and I worked out together at minimum every other day. And we enjoyed some amazing food and wine 🍷
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1️⃣ The view from my hotel, the Royal Horseguard, former MI-5 and MI-6 headquarters
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2️⃣ Stonehenge!! A mysterious and mystical place, a short trip from London to see.
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3️⃣ My favorite view into St James Park - this is just across from Buckingham Palace
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4️⃣ @jj.virgin and I with Minerva, Roman Goddess of wisdom - at the British Museum - a must visit if you’re ever in London. It houses some 8 million works, and it’s free to go.
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5️⃣ + 6️⃣ Amazing Windsor Castle - built in the 11th century is also a short trip from London. Absolutely gorgeous. This is where Harry and Megan got married, and it’s used regularly by the royal family.
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7️⃣ Epic sourdough bread at breakfast at Poilane, a famous French bakery found in London. The founder is renown for his traditional sourdough bread-making methods, and they are truly delicious. Sourdough is the oldest method of grain fermentation, dating back to ancient Egypt that relies on a mix of wild yeast and lactic acid bacteria that are naturally present in flour, rather than baker's yeast, to leaven the dough. (Lactic acid can be found in several other fermented foods, like kefir, kimchi, sauerkraut, yogurt and pickles.)
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8️⃣ JJ and I in front of the bakery, about to head out to walk another 19,000 steps!
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9️⃣ Famous Carnaby Street, lit up with an “under the sea” Christmas theme
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🔟 Fortnum and Mason, well known for its fabulous gift baskets and tea lit up as an advent calendar
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I took so many pictures but these were some of my favorites! Thank you again to all of my amazing Rockstars for your recommendations on where to go and what to see, I took a lot of your advice!
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I could see myself living in London, I absolutely adore that city and really the UK is a wonderful place!
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If you live there or have visited, what are some of your favorite places?
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#travel #thebettyrocker
  • Looking for an awesome full body workout today? This ones for you!
Swipe ➡️ Like ❤️ and Save ⭐️ this to do anytime!
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You can join me for the free full follow along video on my blog, www.thebettyrocker.com and browse workouts by which part of your body you’d like to train!
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For guided challenges and new classes 5 days a week that you can do from home, check out my online gym and support community, ROCK YOUR LIFE!
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Links in bio @thebettyrocker 💪🏼
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Each circuit: 2-3 rounds
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CIRCUIT A
1️⃣ Elevated Bridge Lifts (15)
2️⃣ Reverse Curtsy Lunge with Side Knee Crunch (0:45)
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CIRCUIT B
1️⃣ Hammer Curls (10-12)
2️⃣ Burpees (0:30-0:45)
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CIRCUIT C
1️⃣ Reverse Flyes (10-12)
2️⃣ Box Jumps (0:30-0:45)
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CIRCUIT D
1️⃣ Push Ups (10-15)
2️⃣ Bird Dog Crunches (0:30-0:45)
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Feel that burn! 🔥 💪🏼
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If you’re looking for an excellent plant-based protein try my new @wholebetty Berry Green Protein!
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It’s organic, has 18g of protein per serving and as an added bonus contains 15 superfoods greens, veggies and fruits to boost your intake of micronutrients.
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I had been wanting a greens+protein that tasted good, and was made with true quality ingredients so I made my own! Order online - link in bio. Available in the US.
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#healthyhappyfit #thebettyrocker #stopdropandbettyrock
  • Truth!! It makes you shinier when you uplift those around you. ✨✨
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Too often we see the opposite here on social media and it makes it seem like it’s ok to to gossip and judge other women in our personal lives as well.
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Don’t fall into that trap, you’re only hurting yourself.
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Other people are mirrors for us, reflecting back what we love or what we fear. Look for the good in yourself as a habit and you’ll more often see it in others.
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Don’t be hard on yourself if you’ve been judging someone, use those feelings as an opportunity to look inside and see what is really triggering you. So often we become jealous because we are actually afraid that we aren’t enough and that someone else has “more.” That there won’t “be enough” so we grasp at whatever there is, not realizing that there is an abundance of everything and that we contribute to it by being supportive, being kind, being compassionate to ourselves and others. (I didn’t figure this out reading it in a book btw. I have to figure it out every day and practice it).
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You deserve to be seen with kindness, compassion and support at the different stages of your journey, during times when you knew less than you know now, during times when you did the best you could but it didn’t turn out right.
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It’s the people around us who love us and see our best that BRING out our best.
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Remember who has supported you to get where you are now and pay it forward 💛
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Fix her crown.
Have her back.
Be a supportive voice.
Offer encouragement.
Look for the good.
Look for her intentions.
Be the one who gives.
💛
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PS - I posted this earlier this year but 1) I think we need to hear it multiple times and 2) every time I’m with my bestie @jj.virgin I’m reminded of this (we are currently traveling together in the UK).
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Strong women support other women - and the men around us too - we are uplifters, go-givers and gracious receivers. Having friends that mirror these essential values back to you is paramount, and you deserve it.
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Tag one of the #glowgetters in your life! ✨✨✨
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#womensupportingwomen #friendship #thebettyrocker
  • 🇬🇧London, I ❤️ you! 🇬🇧
A few shots from my time in London so far.
I’ve been having a lovely holiday in the UK, from Glasgow to Edinburgh to York and finally to London.
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Many thanks to the numerous people who have suggested amazing restaurants, sights and things to do in all the places I’ve been!
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Here are a few highlights in London:
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1️⃣ St Dunstans Garden
2️⃣ The Tower of London
3️⃣ Tower Bridge 
4️⃣ The White Tower (at the Tower of London)
5️⃣ Mounted guards at the Lord Mayors Show and Parade
6️⃣ The Lord Mayor in his splendid carriage
7️⃣ This lovely little gent and his tiny car were in the parade, so spectacularly British ❤️
8️⃣ St Paul’s Cathedral
9️⃣ Harrods! Famous shopping center.
🔟 Amazing gown from a shop on the Kings Road. I’ve tagged it in the video 🙌🏼
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Heading over to Camden Market today and later dinner at the Ivy.
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Have you been to London? What were your favorite sites and things to do? And if you live locally and haven’t already sent me a message about your favorites, comment below, I’ve got a few more days here! 🙏🏻
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#onholiday #uk #london #travel
  • Something I try to keep in mind is 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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One reason I don’t JUST focus on my workouts is because health is a multidimensional experience.
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I check in with my “4 Pillars” and invite you to do the same:
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1️⃣ Sleep: it’s at the top of the list for a reason. It’s essential and helps balance your hormones, restores your energy and makes everything else on this list more effective.
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2️⃣ Nutrition: you can’t out- train a poor diet. Or poor sleep for that matter! Make the best choices you can for each situation you find yourself in, and take it one day at a time.
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3️⃣ Stress Management: this is a real thing. It’s even more important than exercise. Chronic stress elevated the hormones that break down muscle and encourage fat storage. Take time to notice how you’re feeling and breathe deeply. Imagine the bigger picture. Tune into your heart. This is your life, your moment - don’t allow yourself to be hijacked constantly by fear, anxiety, envy, greed, or any of the emotions that pull you out of the present. When it happens, notice and bring yourself back ❤️
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4️⃣ Exercise: of course this is on the list! It’s important. But not without all the rest. I am consistent with this because I have an #allorsomething mentality - I don’t worry if I can’t do the “whole workout” or if I need to adjust and change the plan a bit. I just #stopdropandbettyrock where and when I can, and so can you!
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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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Please check in on your 4 pillars below! 👇🏼👇🏼
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#thebettyrocker
  • “To thine own self be true.”
-Shakespeare (I’m traveling near his birthplace this week)
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When thinking about what it means to be loyal to myself, I always come back to “The 4 Agreements”, by Don Miguel Ruiz. They have served me for many years and I reflect on them often.
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Here they are. Which one lands with you the most today? 👇🏼 Comment below. 👇🏼
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1️⃣ Be impeccable with your word.
2️⃣ Don’t take anything personally.
3️⃣ Don’t make assumptions.
4️⃣ Aways do your best. 🙏🏻
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#integrity #loyalty #selflove
  • Whenever life starts to feel overwhelming, I come back to this; 
the blessings.
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There is so much good in your life. 
When you feel like you're drowning just take a deep breath, stop the racing thoughts and think of 3 things you are really, really grateful for.
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This changes your energy, calms your nervous system, and gives you the space and grace to navigate the challenges.
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You got this. 
Keep going.
I believe in you. ❤️
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Tell me- what are 3 things you are grateful for today ? 👇🏼
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