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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

  • If you've ever had a setback, felt like you failed or are just defeated, you know how hard it is to set your dreams aside and push pause.
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Sometimes it seems like just when we think we have everything figured out and dialed in that life knocks us down.
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It is really in those moments that we realize we aren't actually in control of anything except our own behavior and response to what happens.
Did it happen to us, or did it happen for us? That’s what we have to quickly decide.
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It’s not that we are “defeated.” It’s that we’ve been given an opportunity to find a new way or a new vision or a better path that’s going to take us farther than we thought we could go in the first place.
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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....
1️⃣ 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 god food.
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2️⃣ 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? Take some time to reflect on what you really want?
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3️⃣ended a relationship...
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✅ forgive.
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🦄Look for the gold in the situation that has passed.
🦄Take personal responsibility for what you can take it for.
🦄Walk in that other persons shoes to see it from their perspective.
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We ultimately become more compassionate and understanding of the suffering of others each time we experience loss, defeat or pain.
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Be kind, and hold back your judgments. We are all doing the best we can 💜 #flawsome
  • Work your entire body with this super fun workout today!
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3 rounds:
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1️⃣ Alternating Curtsy Lunge (0:30)
2️⃣ Bentover Rows (0:30)
3️⃣ Kneeling Push Up Cross Under Crunch (0:30)
4️⃣ Triceps Dips (0:30)
5️⃣ In and Outs (0:30)
6️⃣ Sumo to Alternating Side Knee (0:30)
7️⃣ Cross Cross Jump Squat (0:30)
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Let me know how you do, like this post to let me know! You can also save for later if you like, but I’d suggest using the full length follow along that you can find on the blog right here:

https://thebettyrocker.com/full-body-ladder-workout/
  • Join me for an invigorating Barre Sculpt flow! Here’s the full length workout if you love barre and want more:

https://thebettyrocker.com/total-body-barre-sculpt/

Here are 5 benefits you’ll get from doing this workout today:

1️⃣ Stretching and strengthening promotes lean, supple muscle tissue and creates more space around the joints – great for mobility, muscle health and body awareness.

2️⃣ My barre workouts always give a special emphasis to the booty and legs and this one is no exception. I love strengthening that area of my body and I know from reading your comments that you do too! Enjoy toning and sculpting your derriere with me in this fun routine!

3️⃣ Speaking of the backside of your body, workouts like this strengthen the posterior chain, which helps us have better alignment and posture. So you’re helping yourself balance key muscle groups and integrate them into your movements for better overall stability.

4️⃣ Combining moves together into complexes or challenging ourselves with cross-body patterns strengthens neural pathways in the brain, keeping us sharp and on our game. So when you’re struggling to figure something out or make a mistake, be happy! That’s you upgrading your brain by teaching it something new.

5️⃣ Because you’ll need to be focused on your body while you’re doing this workout, you’ll be more present to the moment. Anytime we’re tuned into our body this way and super present is a win amidst the chaos of our busy lives, and can really reduce stress.

You’ll want a chair back or countertop handy for balance, and a few light weights or water bottles for resistance. You are here, you are capable, and you are going to rock this workout!

Full flow: https://thebettyrocker.com/total-body-barre-sculpt/
  • Sometimes I wish it would be easier to climb this mountain of life. That I could be more graceful. More effortless. And some days I am...but not always.
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The trick is to find joy in the climb. To appreciate the beauty around me. To be thankful for my strong, healthy body that’s carrying me. The mountain isn’t worried if my hair is perfect today, what I’m wearing or how much I weigh, just that I showed up and walked the path with as much integrity and love as I could muster.
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One of my biggest lessons in climbing mountains is that it's never just one mountain, it's a whole mountain range.
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So remember to take breaks and enjoy the view along the way.
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Celebrate at the top of every summit and come back down to begin again, with new skills and tools...
Bringing all the lessons with us from every climb so that with every new challenge, our feet are surer, our resolve stronger and our belief in our own ability renewed. ❤️
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What mountain ⛰ are you climbing in your life right now?
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More motivation for your healthy lifestyle of awesome on my blog @thebettyrocker for links
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“Top of the mountain” quote was originally said by #vincelombardi, but he began with “the man” I related more to my version. 😊
  • Looking back over this past weekend, one of the best health events - full of learning, connection, growth, new friends, old friends - so glad I was a part of it! Here are some highlights for you so you can take a peek inside my life....
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1️⃣ Gala night! This amazing dress was a find on #freepeople - it comes in other colors and for how elegant it is, it’s surprisingly affordable!
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2️⃣ Speaking on stage Thursday with legends @dave.asprey @flipping50tv @theresadepasqualefit @tonyyounmd @mary.antonopoulos ❤️
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3️⃣ Met one of my favorite health heroines, @chalenejohnson in person at last, we’ve been instagram friends for years but this was the first time in person. She’s everything and more! Such a real, giving soul.
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4️⃣ Speaking of real, giving, epic souls, my best friend @jj.virgin is a legend. This is her 11th Mindshare event, and she delivered the best experience, content, food, parties, connection and MAGIC!
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5️⃣ @drterrywahls has been an inspiration to me for years, ever since I saw her famous Ted talk about how she healed her MS with food! Look her up - she’s a living legend!
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6️⃣ My Unicorn 🦄 Queen @iamcynthiagarcia founder of @transformationalnutrition Institute, a total rockstar and clearly the winner of all the fashion awards ✨✨✨
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7️⃣ YOU! I traveled with my portable tripod and iPhone kit that I made so I could broadcast my workouts! It was great seeing you on the lives I did! ❤️❤️ helped me stay motivated!!
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8️⃣ Dressed up for the “what did I want to be when I grew up party - I wanted to be a fashion designer from Paris 😊 @emilystellafletcher founder of Ziva Meditation wanted to be an aerobics instructor - how about YOU?
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9️⃣ Quick pic with the founder of @mybreastfriendtraining Dr Veronique, who created an early detection tool that I’ve started using. It’s never too early!!!
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🔟 Dr Mercola trained me on Thursday with the BFR bands - that’s “blood flow restriction.” He’s publishing a paper on it, but you can find a lot about it online - used for rehab, and strength. He was showing JJ how it works onstage during his talk, and told her to have me show her how to do it lol. 🔈
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Epic weekend! Thanks for being a part of it! ❤️❤️
  • 6 moves - grab your water bottles or weights and lets smash it!
Swipe ➡️ Like ❤️ and Save ⭐️ to do this again, and to let me know you want more like this!
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3 rounds:
1️⃣ Alternating Reverse Lunges with Biceps curls (0:30)
2️⃣ In and Out Crunch to Booty Pop 2/2 (0:30)
3️⃣ Alternating Crescent Kicks (or crescent knee) (0:30)
4️⃣ Push Ups, any style (0:30)
5️⃣ Sumo Jumps with High Pull Row (0:30) alternative - Step in and out
6️⃣ Single Leg Hip Thrusters (or bridge lifts) (0:20 each side)
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Try these moves! I did this outside my hotel room while I was at an event, just used my chair and some water bottles and I got an AWESOME workout!!
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Nothing can stop you - this will take approximately 15 minutes and you can do it again if you want!!
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Get motivated, get moving and get stronger with me! 💪🏼❤️
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#stopdropandbettyrock #thebettyrockerchallenge #thebettyrocker #strongereveryday
  • Always remember to be kind, because everyone is fighting their own internal battles. 
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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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 you can muster in yourself to overcome your own resistance, fears 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 #bekind #thebettyrocker
  • The support they give is endless, the love they give is unconditional, the joy they bring is infinite, the antics they exhibit are priceless and I feel so lucky to have them in my life. Time is precious, you never know how long you get so don’t miss those ball throwing sessions, walks after dinner, snuggles on the couch, car rides to the park and all the rest. 💜
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Share your favorite things about your pets ⬇️⬇️
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