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Meal Plans

7-DAY MEAL PLAN

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30 DAY CHALLENGE MEAL PLAN

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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

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LIONESS: WOMEN’S STRENGTH TRAINING PROGRAM

#60DAY GYM WORKOUT PROGRAM Learn More

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COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

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what other people are saying

  • ✅Sleep.
✅ Nutrition.
✅Stress Management.
✅Exercise.
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These are the 4 “Legs” of your healthy physique “chair.”
Take one away, you can still sit on the chair. 
Take 2 away and you’ve got problems.
Focus too much on one and you can tip the chair over.
The goal is to try to get all 4 areas to be important. 
And when you go through challenging times where one cannot be addressed, give attention to the other 3 so you can maintain your health.
To all of my amazing fitness Rockstars, be sure you’re not placing so much emphasis on exercise and neglecting your nutrition, sleep or feeling stressed. 
If you get sick, injured or need to take some unplanned time off from your usual workout routine, use the time for something else that’s important (like dialing in your nutrition for example) and don’t “sweat it.” Life happens. 
Don’t add additional stress to your mind worrying because you can’t do your workout. 
It’s not the most important thing when it comes to your body goals. 
Yes, it matters but what matters even more is hitting your nutrients daily, getting sleep consistently, and keeping unnecessary stress to a minimum. 
Elevated levels of cortisol from stress cause belly fat storage, fun fact. 
Lack of sleep messes with our metabolism, making it hard to shed body fat. 
And skipping meals or going over your daily sugar recommendations regularly both cause fat storage.
Not exercising doesn’t “make you fat.” Exercising helps tone and strengthen your muscles. But you won’t see that shape and tone if you’re constantly adding body fat by neglecting the other 3 legs of your chair. 🙏🏼
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So today check in on your 4 Pillars. How do they look right now, and what needs improving? What’s solid?
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I bet you’re already doing awesome in some of them, but maybe there’s one that needs your attention. 
Give it some attention. 
Get some new resources. 
Spend the time. 
YOU are that important, and so is your health ❤️
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I’d love to hear your insights below, thoughts and questions. 
And know I have resources for you via the links in my profile @thebettyrocker - lots of free content and also programs for purchase for those who want a plan. 
Here for you like you’re here for me.
❌⭕️❌⭕
  • Up for a low impact highly effective booty barre challenge? I threw some upper body moves into this to make it extra for you ☺️🔥
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Swipe ➡️ to see the moves, and turn on audio 🔈 for help and motivation. Save the vid to your workout collection using the half ribbon 🎗 bottom right of the post.
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This workout is an excerpt from a follow along workout I shot in South Africa, it’s on the blog and you should definitely do it with me 🙌🏼 www.thebettyrocker.com - link in my profile @thebettyrocker
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1️⃣Leg Raises (0:30 each side)
2️⃣ Bent Knee extensions (0:30 each side)
3️⃣ Triceps Dips (10)
4️⃣ Reverse Curtsy Sweep (0:30 each side)
5️⃣ Thrusters (0:45)
6️⃣ Single Leg Thrusters (0:30 each side)
7️⃣ Push Ups (10)
8️⃣ Hamstring Curlers (0:30)
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Love this workout? Find so many more like it on my blog! I’ve just finished making some updates to the website - if you see the little “maintenance” notice don’t worry it will be back up in the next hour, it takes a little bit to populate worldwide but it’s up in most locations already - just added some new things so it loads faster and is better on mobile! Can’t wait to hear what you think!
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Check in below and let me know if you’re doing this!
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PS - thanks for all of you Rockstars posting your WINS! I am loving the #12daysofwins challenge and seeing your stories and posts 🙌🏼
  • I'm constantly reminded that the world is a big, diverse place made of people with lots of different belief systems, cultural variations, widely differing societal norms and family values.
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If you get frustrated by someone's beliefs about any topic that differs from your own, remember this simple example about how we eat...there may have been a time when you believed, so strongly that you had to eat a certain way to be lean/healthy/fit- but then you discovered some new information and it led you to try something that worked better, or simply gave you another result.
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In both cases, you were not wrong or right, you were just acting from the belief you had about what was optimal for you based on the information available.
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Our beliefs are just as valid and important as the next persons, whether it is about how we choose to eat, how we choose to train, or how we choose to do just about anything. We do not have to agree with everyone.
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Remember to stay open and accept that your beliefs may evolve and change, or simply grow stronger over time - and that respecting the right of those around us to enjoy and practice what they believe is a better way to learn and grow than to judge and criticize and reject.
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On the brink of a new year, along with the commitments we are making to take better care of our health, let’s also commit to approaching this coming year with tolerance, respect, kindness and compassion for ourselves and our fellow #fithumans ❤️💪🏼
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#bettyrockerlovesyou #thebettyrocker #tolerance #respect #peace
  • Where is a place 🗺 in the world that...
🌎 you want to visit?
🌍 you’ve been (favorite place)?
🌍 what do you like the most about traveling?
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I’m in Bali in this recent pic, visiting a temple.
I love being awed by things that were created ages ago...marveling at the natural beauty of the world, eating food made from things I’ve never heard of, learning new ways to look at the world from people who see it through their unique experience.
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Every time I travel I come back renewed with a greater appreciation for everything around me.
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A lot of the places I’ve gone to required a lot of physical effort, so I love that feeling of strength that comes from taking care of myself daily - I have had the best quality experiences in my travel not because of how expensive of a place i stayed or how much stuff I bought, but because I was able to enjoy everything I wanted to experience fully in a strong, fit, healthy body. It makes me appreciate that consistent conditioning.
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Traveling was the “thing” I always wanted to do as a kid, and I feel so lucky to get to see the world now.
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❤️ Can you relate? 
Love to travel? 
Tell me about your adventures! .
And Happy Sunday!
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#adventures #bali
  • I know that sometimes life feels absolutely overwhelming and people are shitty, things are beyond our control and we feel absolutely infuriated with what's happening!! But it's in those moments we have a choice to focus on either what drags us even further into those negative feelings OR what lifts us beyond them into something better...
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And I prefer the latter!! Anger, fear, frustration are important and valid emotions, but they are hard to take meaningful action from. It’s important to have tools to get us out of a reactive state and into one where we can decide what to do, have access to our brain power and navigate life’s challenges.
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Because it's true, you can't control everything in life, and certainly not other people, but you can control what you put in your body and what you do with it - so next time you get mad, #stopdropandbettyrock and take some of that angst out on the mat!
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✅DO a fast circuit like the awesome workouts you can link to via my profile @thebettyrocker
. ✅DO a set of #gratitudeburpees (that's where you say a gratitude with each burpee 😊 or….
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✅ DO 5 sun salutations and follow your breathe and be in your body or
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✅ DO some writing about how you feel and think about what advice or comfort or wisdom you’d share with a friend who was struggling with these same issues and THEN do one of the above, but....
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🚫DON’T take it out on yourself with destructive behavior, self sabotaging eating, negative self talk, bad driving or negative energy towards others.
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It's ok to slip, you don't have to be perfect.
I'm certainly not.
It’s ok to FEEL, we are human. 
I'm just here to remind you, and myself, that there is another way 😊 and we can do it!!!!
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#bettyrockerlovesyou
#strongereveryday
  • You are also amazing, smart, awesome, capable, powerful, strong, beautiful, brave, funny, and you have a really nice butt. 😊❤️
Pass it on. ❤️
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#strongereveryday
  • This full body strength and cardio workout will make you feel amazing! Swipe ➡️ for all the moves and save to your workout collection with the little half ribbon 🎗to the bottom right of the video 🙌🏼
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Join me for all 3 rounds - I added the link to the full video to my profile @thebettyrocker and I show you form and progressions through the rounds into the more challenging stuff 😊🙌🏼
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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. .
#stopdropandbettyrock
  • This hearty Pumpkin White Bean Chili is the perfect meal for chilly 🍁 winter days, cozy winter nights, and any other time you’re craving something easy to make and incredible to eat. 🍽
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Use the 🎗under the right of this post to save to your collection and refer back to anytime 🙌🏼
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With whole food sources of protein, fiber, complex carbs and spices, you’ll get the combined benefits of macronutrients ✅ to support your energy and micronutrients ✅ to support all the important cellular functions 🙌🏼😊
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Yield: 4-5 servings
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1 lb ground turkey (optional - for Vegetarian version, leave out)
1 T olive oil
1 medium onion, diced
1 cup sugar snap peas, diced
3 cloves garlic, minced
1/2-3/4 tsp sea salt (adjust to taste)
(1) 14 oz can crushed tomatoes
(1) 14.5 oz can diced tomatoes, not drained, no salt added
(1) 15 oz can pumpkin puree
2 tsp chili powder or 1 tsp cayenne pepper
3/4 tsp smoked paprika
2 tsp cumin
1 tsp pumpkin pie spice
1 can white beans, rinsed and drained (for Vegetarian version, optionally add in an additional can of white beans)
1 cup chicken broth (or vegetable broth)
Chopped fresh cilantro for garnish
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1️⃣Add the oil, chopped garlic and onions to the pot and cook over medium heat until the onions are translucent.
2️⃣Add the turkey and salt to the mixture and cook until the meat is done.
3️⃣Once the meat is cooked, add in the pumpkin, both cans of tomatoes, the chicken broth and all of the spices. Stir and let simmer for 20 minutes on low.
4️⃣Add in the white beans and cook for another 20 minutes.
5️⃣Once the beans and meat have been simmering for about 40 minutes, add in the snap peas and cook for another 5 mins. Vegetarian version - simmer for 30, then add snap peas.
6️⃣ Serve and top with cilantro and anything else you like!
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Let me know if you try this, and tag a friend to share it with 💜
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