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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

  • When my reasons for training and eating healthy shifted to being more about how I felt inside than how I looked outside, everything fell into place.
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I continue to take pride in my appearance, but now I measure “healthy” by how good I feel, how strong I am, how much energy I have, how well I sleep and how self aware I am about addressing my anxiety and stress.
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The best shift I ever made was to take care of myself and nourish myself because I love MYSELF - not because I needed other people to love me.
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I love the feeling of vibrancy that I wake up with, and the quality of my sleep. I appreciate the nourishing food I get to eat daily. I love exercising because it feels amazing. I notice my thoughts and strive always to find the gold in every challenge so I can move through it as gracefully as possible. These things take time to define and create but it is so worth it. YOU are so worth it!
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My definition of health may not be the same as yours or the next persons - what matters is that we define it for ourselves on purpose and that our actions are aligned with our intentions.
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What does healthy mean to YOU? 👇👇
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❤️💜❤️💜
  • Beliefs become thoughts,
Thoughts become words,
Words become actions,
Actions become habits, 
Habits become values,
Values become destiny.
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You are destined for HEALTH on all levels. Choose wisely what you put in your body, take into your mind, and allow into your life.
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In our consumer driven society, it’s easy to focus on the input - by what about the output? As powerful creators, we are each responsible for the thoughts, words and actions we put out into the world.
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This holiday season, while you’re out shopping or eating or enjoying yourself, remember the holiday spirit in all of your encounters - the ones with the people waiting on you in the stores and the restaurants and the planes and hotels, as well as the people you’re getting gifts for and eating with. From a former waitress and flight attendant who has worked in service all my life in one way or another, it is important to be kind to yourself first so you have the space and grace to reflect that to the people around you (all of them).
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How we do one thing is how we do everything. The conversation we have with ourselves comes first.
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The way we show up and speak to others reflects the way we see ourselves.
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The actions we take reflect the way we value ourselves.
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You are powerful. Use your power to connect, uplift, care, and increase the love and light that exists on this planet.
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(I think about this especially around kids, our own and those we care for - they’re so receptive and perceptive. It’s our responsibility to model health to them on all levels - in how we talk, act, and ultimately the intention behind these things. 💜)
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STYLE:
👗 I bought this amazing dress in London from @ghostfashion When I wear it, I feel like I’m saying to myself, I honor you. I love you. I commit to being the best version of me.
And I feel f!!king fabulous!!
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💎 is mixed - got the pearls and bracelet in first 2 shots from the Hotel Del gift shop on Coronado Island (they are antiques) and last shot the set is Italian @twinsetofficial
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👠 Shoes in the last pic I got in South Beach, Miami a year ago - unknown designer. .
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📷 @juliemagnussen
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#bettyrockerlovesyou #thebettyrocker #mindsetiseverything
  • Here’s some weekend workout inspiration for all my Rockstars out there - swipe ➡️ like ❤️ and save ⭐️ this one!
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If you want to join me for the full workout, it’s freely available on my website at www.thebettyrocker.com 💪🏼
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▶️HOW TO DO THIS WORKOUT:
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⭐️In this workout, we’re doing 3 supersets. You’ll do 3 rounds of each move in sets of 2 for the prescribed reps or time, then move on.
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⭐️I encourage you to add resistance to this workout - either dumbbells or water bottles, even water jugs or laundry jugs to give you something to challenge you further.
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⭐️If you’re working on your form with any of these moves, stick with bodyweight before progressing to add weight. You want to build a strong foundation before adding additional load.
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▶️HOW TO CHOOSE WEIGHT:
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If you’re using dumbbells and wondering what weight to choose, for this style of training I recommend picking weights that challenge you for 8-12 reps. If you can do 20 or more your weight is too light. If you can barely do 5-6, your weight is too heavy. Other styles of training do use a lower rep and heavier weight but for this workout style and rep range this is the sweet spot. 👌🏻👌🏻
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THE WORKOUT:
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Superset 1:
1️⃣ Squat to Reverse Lunges 8-10
2️⃣ Mountain Climbers (0:30)
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Superset 2:
1️⃣ Jack Touchdowns (0:30)
2️⃣ Walking Plank Rotation (5 each side)
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Superset 3:
1️⃣ Split Squat Lunge (8-10 each side)
2️⃣ Low Shuffle to Front Kick Side Kick (0:30)
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Ready, set, go!!
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Check in and let me know what you’re doing for all 4 of your pillars of health this weekend and how you’re taking care of you!
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SLEEP
NUTRITION
STRESS MANAGEMENT
EXERCISE
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Get more of my free resources - links in my bio @thebettyrocker 💜💜
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#thebettyrocker #stopdropandbettyrock #homeworkout
  • December is a GREAT time to get a jumpstart on your goals for the future. Every day matters, and every action makes a difference.
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As the final weeks of the year count down, I’ve been reflecting a lot on how special this New Year is. It will mark the start of a brand new decade.
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When I thought back to how far I’ve come in the last 10 years, I got really excited for where I might go in the next 10.
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How about you? Have you made significant changes over the past 10 years of your life? I’m sure you have!
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When you think about how much you have changed, it’s exciting to think that you could intentionally get to a whole new level over the next 10 years.. So I’ll ask you:
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⭐️What do you envision for yourself in the next decade?
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⭐️What attributes will people mention when they speak of you?
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⭐️What will people see in you?
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⭐️What qualities would you like to cultivate in your personality, in your health, relationships, and other areas of your life?
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⭐️How would you like to feel for the next 10 years?
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Take some time to write down the qualities you want to call into your life and the steps that you can take to get you there.
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And feel free to share your reflections below, and tag someone who would like this.
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Keep your 4 Pillars in mind as we go through December, and prioritize some time to for yourself.
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Maybe you have time to rock out a short workout, make a green smoothie, do a mini-meditation or get to bed a little earlier. The #allorsomething mindset is always there to serve you.
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It’s the small steps that we consistently take that get us to those major milestones - whether it’s 10 days from now or 10 years from now. ❤️
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I’d love to hear how this resonates with you - comment below and let me know your thoughts!
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#2020vision #thebettyrocker
  • Berry Green Protein user review from Sara C - I loved hearing how she uses it, and seeing so many great pictures from you guys! Those little boys in the last pic, Lucas and Liam crack me up with their gigantic smiles ❤️❤️
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Sara likes adding ice to her blend, how about you? It’s super versatile, you can simply shake it up in just water and enjoy the perfectly balanced flavor, add it to your favorite smoothie, or even bake with it! In fact I included a Bonus Recipe Guide with your first purchase so you can experiment to see how you like it best!
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🌱Berry Green Protein combines 15 organic superfoods into one delicious strawberry-vanilla flavored protein and greens drink!🌱
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You can mix it in water, blend it in a smoothie or even bake with it.
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You’ll have 18 grams of protein from organic North American grown peas, produced with a natural fermentation process using no chemical solvents.
The organic greens, vegetables and fruits 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 Whole Betty: made for your whole body 💚
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Get some via the link in my bio @thebettyrocker and watch and read more reviews!
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Available in the USA
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#berrygreenprotein #wholebody #wholebetty
  • This is an awesome booty and legs workout to add in the mix - it’s actually workout 1 of my 30-day Booty and Abs Challenge!
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A lot of you are taking that challenge this month, and if you’re not but still looking for something to do to jumpstart your fitness for 2020, you can find it here:
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https://shop.thebettyrocker.com/hot-abs-and-booty/
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Moves in this workout:
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3 rounds:
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1️⃣ Sumo Squats (10-12)
2️⃣ Curtsy Lunge to Kick (15 each leg)
3️⃣ Hamstring Curls (12)
4️⃣ Surfer Pop-Ups (10)
5️⃣ Stiff-Legged Deadlifts (10-12)
6️⃣ Calf Raises (15-20)
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You can use weights if you have them, or household objects like water bottles, water jugs, even laundry jugs 😊
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In the follow along videos in this program I show you alternatives for everything and make it easy to follow along so you can succeed whether you’re home, at the gym or in a hotel room!
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30 Day Booty and Abs Challenge: https://shop.thebettyrocker.com/hot-abs-and-booty/
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Whether you choose to do this challenge or a different program, don’t let December be a month that you do nothing! Stay focused on your goals and take action - it’s about #allorsomething 💪🏼❤️ You got this - set yourself up for success in 2020!!
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#thebettyrocker #bootyworkout #stopdropandbettyrock
  • Always remember to be kind because everyone is fighting their own internal battles.
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This is why it is especially important not to compare yourself to other people, because we can never know their journey from looking at a picture.
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True strength comes from within you. No matter where you are on your path or your quest or in your goals, only you know if you are giving it your best; doing all you can do.
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Don’t fall into the trap of giving up because you think you’ll never get the same result as the next person or thinking your struggle is harder.
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Your struggle is your struggle, and you have to fight the best fight in yourself you can muster to overcome your own fears, resistance and past experiences to become the best version of you.
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Remember this and be kind to yourself, as well as the people you encounter, because every one of us has an inner world we live in that deserves compassion and love.
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#bettyrockerlovesyou #truestrength #bekind #strongereveryday
  • What does it feel like to be the queen 👑 of your own life? I had asked myself this question many times in the past, wishing I felt more at ease in my skin, wishing I had some other job, or body or family...but that wishing was exactly what undermined my ability to be the leading lady in my own life.
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I was full of fear and self doubt and my mind was always focusing on what I lacked, what had happened “to me” and what I didn’t have.
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The transformation from fear-based thinking to creation-based thinking was not an easy road; trauma lives in the body at a cellular level and it takes courage to ignite a fire inside yourself that will burn those lingering particles away.
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I called on mentors, I called on guides, I sought out healing and tools for growth in many forms from solo traveling, journaling, EMDR (therapy for treating PTSD), meditation, vision quests, shamanic ceremonies, neural feedback, relentless personal reflection, and an unwavering commitment to discover love for myself - because at last I understood that love is the heart of all life, behind all aligned intention.
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We can only love others as much as we love ourselves, can only receive love that we feel we merit, and can only heal the world when we heal ourselves.
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So don’t fear change, beautiful soul. 🦄💕 What looks and feels like a setback or a breakdown is always an opportunity in disguise.
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That’s why my humble offerings for growth are literally “challenges” for you (and me) to do, so we can hone our skill in rising up to meet them, face the doubt in ourselves to continue another day, hone the mental sword to stand strong against our fears and face down the demons of negativity.
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How we do one thing is how we do everything. Stay open, keep moving forward, and remember that you are the creator of your experience of reality - and the way that you choose to experience this reality in the present is what gives you the power to shape the future.
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Remember you are a QUEEN.
#bettyrockerlovesyou
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📷 @juliemagnussen
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