thebettyrocker.com ( @thebettyrocker ) Instagram Profile

thebettyrocker

thebettyrocker.com

💪🏼 #makefatcrychallenge Creator
🏃🏻‍♀️CHEK, ISSA Certified Trainer
🌱Whole food supplements @wholebetty
👇🏼 Free Resources, Programs + Blog👇🏼

  • 2.1k posts
  • 278.7k followers
  • 630 following

thebettyrocker.com Profile Information

  • When you fall in love with someone, or fall into friendship with someone, do you love them because they look exactly like our f*d up cultural ideal of “perfection” or do you find yourself fascinated by the qualities they have that are unique?
.
Do you look for things to love with your friends and partners and find yourself enjoying and loving the person they ARE?
.
I mean, I know you do. 
I do.
.
So why is this SO HARD to do for ourselves internally? It’s like there is this secret conversation we’re having in our heads that is totally in opposition to what we celebrate in the actual people we actually love. 
LOVE YOURSELF too. Celebrate yourself.
.
Look for things that are unique about you and appreciate them. 
It’s human nature to want to be part of the tribe and fit in and feel attractive, but don’t make the mistake of thinking the only things that make you attractive are your pant size, your height, your leg length, your thigh gap (WTF), your hair color, or any specific set of physical data that comes in a joyful assortment for all of us as humans. .
Make the most of what YOU have got. Be the strongest YOU, the bravest you, the most beautiful you in the way that fits your aesthetic and life. 
That’s the most attractive you. The one who loves herself.
.
Don’t starve yourself trying to be a size 0 or exercise 2 times a day thinking you’ll finally be happy when you lose 10 pounds.
Be happy now. Accept that you’re beautiful now. 
Work on your goals in healthy ways - ways that enhance your life, not ways that take over your life.
.
Stop playing the secret mind game where you’re never enough and you need to look like this girl on Instagram to be somebody. 
Be you.
.
Balance your activities in pursuit of goals that serve the WHOLE person you are, not just her shell. .
.
#youarebeautiful #bettyrockerlovesyou #thebettyrocker
  • @thebettyrocker Profile picture

    @thebettyrocker

    When you fall in love with someone, or fall into friendship with someone, do you love them because they look exactly like our f*d up cultural ideal of “perfection” or do you find yourself fascinated by the qualities they have that are unique?
    .
    Do you look for things to love with your friends and partners and find yourself enjoying and loving the person they ARE?
    .
    I mean, I know you do.
    I do.
    .
    So why is this SO HARD to do for ourselves internally? It’s like there is this secret conversation we’re having in our heads that is totally in opposition to what we celebrate in the actual people we actually love.
    LOVE YOURSELF too. Celebrate yourself.
    .
    Look for things that are unique about you and appreciate them.
    It’s human nature to want to be part of the tribe and fit in and feel attractive, but don’t make the mistake of thinking the only things that make you attractive are your pant size, your height, your leg length, your thigh gap (WTF), your hair color, or any specific set of physical data that comes in a joyful assortment for all of us as humans. .
    Make the most of what YOU have got. Be the strongest YOU, the bravest you, the most beautiful you in the way that fits your aesthetic and life.
    That’s the most attractive you. The one who loves herself.
    .
    Don’t starve yourself trying to be a size 0 or exercise 2 times a day thinking you’ll finally be happy when you lose 10 pounds.
    Be happy now. Accept that you’re beautiful now.
    Work on your goals in healthy ways - ways that enhance your life, not ways that take over your life.
    .
    Stop playing the secret mind game where you’re never enough and you need to look like this girl on Instagram to be somebody.
    Be you.
    .
    Balance your activities in pursuit of goals that serve the WHOLE person you are, not just her shell. .
    .
    #youarebeautiful #bettyrockerlovesyou #thebettyrocker

  •  3,169  0  14 September, 2019
  • Get ready to FEEL THE BURN 🔥swipe ➡️ save ⭐️and like ❤️! But most importantly TRY IT! 💪🏼
.
3 rounds:
.
1️⃣ & 2️⃣ Split Squat Lunge (0:30-0:45 each side - right and left side both shown, option to add a bicep curl)
3️⃣Side Slide Crunch (0:45)
4️⃣ Runner Slides (0:30-0:45)
5️⃣ Plank Knee Tucks (0:30-0:45)
6️⃣ Clean the Floor 😂 (0:30-0:45)
7️⃣ Side Glides - option to add the punches (0:45)
.
You don’t have to have stairs, turn on the audio to hear my suggestions and mods. I was talking about how to make things work for you in my story yesterday - make it your own! Nothing can stop you ❤️
.
This video set makes me miss Ryder. I just got back from taking him to California. He’s already had a surgery to remove an abscess he developed recently in his neck and is on the mend. I have reports that he’s less stressed there - probably due to cooler temps and less bugs and grasses that aggravate his skin and ears and paws, and were exacerbating the autoimmune condition he developed this year. I’m hoping he can heal and do better there. I hope it’s temporary. And Bodhi and I miss him! Thanks for all your support.
  • @thebettyrocker Profile picture

    @thebettyrocker

    Get ready to FEEL THE BURN 🔥swipe ➡️ save ⭐️and like ❤️! But most importantly TRY IT! 💪🏼
    .
    3 rounds:
    .
    1️⃣ & 2️⃣ Split Squat Lunge (0:30-0:45 each side - right and left side both shown, option to add a bicep curl)
    3️⃣Side Slide Crunch (0:45)
    4️⃣ Runner Slides (0:30-0:45)
    5️⃣ Plank Knee Tucks (0:30-0:45)
    6️⃣ Clean the Floor 😂 (0:30-0:45)
    7️⃣ Side Glides - option to add the punches (0:45)
    .
    You don’t have to have stairs, turn on the audio to hear my suggestions and mods. I was talking about how to make things work for you in my story yesterday - make it your own! Nothing can stop you ❤️
    .
    This video set makes me miss Ryder. I just got back from taking him to California. He’s already had a surgery to remove an abscess he developed recently in his neck and is on the mend. I have reports that he’s less stressed there - probably due to cooler temps and less bugs and grasses that aggravate his skin and ears and paws, and were exacerbating the autoimmune condition he developed this year. I’m hoping he can heal and do better there. I hope it’s temporary. And Bodhi and I miss him! Thanks for all your support.

  •  2,209  0  9 September, 2019
  • Totally fun Barre Sculpt to try at home with me today, all you need is a chair!
There’s more to this sequence if you have time and want to work out with me, here’s a link to the full follow along on my blog:

https://thebettyrocker.com/betty-barre-sculpt-your-abs-booty-legs-and-arms/

I love this workout for the opportunity to really work so many stabilizing muscles and sculpt my body low-impact as a great balance to a lot of the HIIT and resistance style shreds I also share!

You can get more of my free workouts on theBettyRocker.com and I’d also love to invite you to check out my home gym where I have 5 new classes every week, 30 day home workout challenges to take, a support community and coaching! That’s what’s known as Rock Your Life 🙌🏼😊💪🏼 and you’ll rock your body too!
.
I’m doing this workout today, be sure to check in and let me know what you’re up to, and feel free to SAVE this as well!
.
https://thebettyrocker.com/betty-barre-sculpt-your-abs-booty-legs-and-arms/
  • @thebettyrocker Profile picture

    @thebettyrocker

    Totally fun Barre Sculpt to try at home with me today, all you need is a chair!
    There’s more to this sequence if you have time and want to work out with me, here’s a link to the full follow along on my blog:

    https://thebettyrocker.com/betty-barre-sculpt-your-abs-booty-legs-and-arms/

    I love this workout for the opportunity to really work so many stabilizing muscles and sculpt my body low-impact as a great balance to a lot of the HIIT and resistance style shreds I also share!

    You can get more of my free workouts on theBettyRocker.com and I’d also love to invite you to check out my home gym where I have 5 new classes every week, 30 day home workout challenges to take, a support community and coaching! That’s what’s known as Rock Your Life 🙌🏼😊💪🏼 and you’ll rock your body too!
    .
    I’m doing this workout today, be sure to check in and let me know what you’re up to, and feel free to SAVE this as well!
    .
    https://thebettyrocker.com/betty-barre-sculpt-your-abs-booty-legs-and-arms/

  •  2,750  0  7 September, 2019
  • It doesn’t have to be Monday, the first of the month or the first of the year to push reset, restart or just “start” on what matters to you. 
You may have had major setbacks, delays and disappointments before, but those challenges you have faced have only made you more resilient. 
Not weaker. Stronger.
Be here now. Galvanize your energy and do what you can with what you have TODAY.
The lessons from yesterday can be like guardrails - but don’t allow them to DErail you from focusing on where you are going. That’s what matters.
.
Speaking of setbacks, delays, and bumps along the road - I finally made it out of Florida with Ryder Monday night after Friday’s flight cancellations from the hurricane.
Despite delays getting out again, a broken AC on the plane and some craziness, we made it to his new (hopefully temporary) home in SD. My heart was breaking 😢 when I drove away, but I knew I had made the right decision to give him a fresh start on his healing process, in a climate that won’t stress his system out so heavily.
.
I decided to cut my trip to SD short when there was a major power outage on Coronado island, and fly home last night.
On the second, short 1-hour flight leg, a couple behind me started fighting. The next thing you know she had thrown her drink at him and they were going at it. The flight crew tried to get them to calm down, change seats, all of it - but he remained obstinate and belligerent. Needless to say they turned that plane around and kicked those people off.
Despite the delays and setbacks, I made it home around 2am.
But that couple didn’t make it their destination and now they’ll be banned from future flights on that airline.
Traveling often allegorically reminds me of major life themes.
1️⃣ Be patient.
2️⃣ Don’t get drunk and fight in public (?!)
3️⃣ Stay focused on where you’re going. You can almost always catch the next flight. But not if you give up or forget 1 or 2.
4️⃣ Everywhere you go, you take yourself with you.
5️⃣ You can always start over tomorrow.
❤️
  • @thebettyrocker Profile picture

    @thebettyrocker

    It doesn’t have to be Monday, the first of the month or the first of the year to push reset, restart or just “start” on what matters to you.
    You may have had major setbacks, delays and disappointments before, but those challenges you have faced have only made you more resilient.
    Not weaker. Stronger.
    Be here now. Galvanize your energy and do what you can with what you have TODAY.
    The lessons from yesterday can be like guardrails - but don’t allow them to DErail you from focusing on where you are going. That’s what matters.
    .
    Speaking of setbacks, delays, and bumps along the road - I finally made it out of Florida with Ryder Monday night after Friday’s flight cancellations from the hurricane.
    Despite delays getting out again, a broken AC on the plane and some craziness, we made it to his new (hopefully temporary) home in SD. My heart was breaking 😢 when I drove away, but I knew I had made the right decision to give him a fresh start on his healing process, in a climate that won’t stress his system out so heavily.
    .
    I decided to cut my trip to SD short when there was a major power outage on Coronado island, and fly home last night.
    On the second, short 1-hour flight leg, a couple behind me started fighting. The next thing you know she had thrown her drink at him and they were going at it. The flight crew tried to get them to calm down, change seats, all of it - but he remained obstinate and belligerent. Needless to say they turned that plane around and kicked those people off.
    Despite the delays and setbacks, I made it home around 2am.
    But that couple didn’t make it their destination and now they’ll be banned from future flights on that airline.
    Traveling often allegorically reminds me of major life themes.
    1️⃣ Be patient.
    2️⃣ Don’t get drunk and fight in public (?!)
    3️⃣ Stay focused on where you’re going. You can almost always catch the next flight. But not if you give up or forget 1 or 2.
    4️⃣ Everywhere you go, you take yourself with you.
    5️⃣ You can always start over tomorrow.
    ❤️

  •  1,271  0  5 September, 2019
  • Some workout inspiration for you and a great sequence from my Arms, Abs and Back workout - full follow along here (20 min workout) this link is clickable from inside IGTV - https://thebettyrocker.com/low-impact-back-abs-and-arms-in-20-minutes/

3 rounds:

1️⃣ Incline (or plank) Push Ups (10-15)
2️⃣ Squat to alternating overhead press (10-20)
3️⃣ Ball Crunches (can also be done on the floor) (15-20)
4️⃣ Biceps Curl to Flye (10-12)
5️⃣ Superwoman Lifts (10-15)
6️⃣ Side Plank Crunch (10-12 each side)
7️⃣ Slow Burpees (10-12)

This is a great workout!! Enjoy the burn 🔥🔥 Do the 20 min workout with me right here - https://thebettyrocker.com/low-impact-back-abs-and-arms-in-20-minutes/

I was really moved to read so many of your comments in my post from the other day, it’s so important to let yourself be you, and love yourself as you work toward any goal.

Being healthy and strong and wanting to look good and anything you feel like going for are all awesome - but what needs to match up is the way we talk to ourselves along the way. I learned that the hard way (there really isn’t another way to really learn things lol) and I know I’m not the only one!

I sabotaged myself a lot more when I felt like I never measured up no matter what I did, or felt like I was never good enough no matter how many goals I hit. I realized that was coming from inside of me and I had to get really honest and dig into why that was for me, and then take steps to change my thinking.

What I said in that post is what I do, I think about how I talk to my best friends and people I love (especially when I’m in doubt or struggling); I feel like I can find my way - because I have my own back.
No matter what, I know I did my best and I love myself. That’s a pretty big shift from where I started.

If you want to practice this thing I do you can do it even with this workout. While you’re working out + it’s hard tell yourself you’re doing a great job. Notice when you put in effort on the good form and that you showed up. Think about what you’d say to your kids, or your best friend, or that little 7 year old you that’s always with you. Build yourself up inside while you build muscle, it’s a winning combo
  • @thebettyrocker Profile picture

    @thebettyrocker

    Some workout inspiration for you and a great sequence from my Arms, Abs and Back workout - full follow along here (20 min workout) this link is clickable from inside IGTV - https://thebettyrocker.com/low-impact-back-abs-and-arms-in-20-minutes/

    3 rounds:

    1️⃣ Incline (or plank) Push Ups (10-15)
    2️⃣ Squat to alternating overhead press (10-20)
    3️⃣ Ball Crunches (can also be done on the floor) (15-20)
    4️⃣ Biceps Curl to Flye (10-12)
    5️⃣ Superwoman Lifts (10-15)
    6️⃣ Side Plank Crunch (10-12 each side)
    7️⃣ Slow Burpees (10-12)

    This is a great workout!! Enjoy the burn 🔥🔥 Do the 20 min workout with me right here - https://thebettyrocker.com/low-impact-back-abs-and-arms-in-20-minutes/

    I was really moved to read so many of your comments in my post from the other day, it’s so important to let yourself be you, and love yourself as you work toward any goal.

    Being healthy and strong and wanting to look good and anything you feel like going for are all awesome - but what needs to match up is the way we talk to ourselves along the way. I learned that the hard way (there really isn’t another way to really learn things lol) and I know I’m not the only one!

    I sabotaged myself a lot more when I felt like I never measured up no matter what I did, or felt like I was never good enough no matter how many goals I hit. I realized that was coming from inside of me and I had to get really honest and dig into why that was for me, and then take steps to change my thinking.

    What I said in that post is what I do, I think about how I talk to my best friends and people I love (especially when I’m in doubt or struggling); I feel like I can find my way - because I have my own back.
    No matter what, I know I did my best and I love myself. That’s a pretty big shift from where I started.

    If you want to practice this thing I do you can do it even with this workout. While you’re working out + it’s hard tell yourself you’re doing a great job. Notice when you put in effort on the good form and that you showed up. Think about what you’d say to your kids, or your best friend, or that little 7 year old you that’s always with you. Build yourself up inside while you build muscle, it’s a winning combo

  •  2,211  0  3 September, 2019
  • We have to 🛑 stop 🛑 thinking we need to change our appearance when what we really need to change is our minds.
.
I took these pictures to show you the simple difference in how I look when I’m standing different ways because while I am strong + fit 42, my body is a real body like yours that moves, breathes, goes through cycles, has cellulite + doesn’t look like a pose.
.
(Stop comparing how much “better” my body is to yours right now Sharon, what I have to say applies to all of us no matter what size we are)
. 
In my 20’s + 30’s i sat in a plastic surgeons office 4 different times asking about:
Boob job
Nose job
Liposuction
Fat transfer
All in pursuit of an acceptable image I perceived as perfection.
.
Something inside me always said NO when I left those consultations - ‘no, you do not need to change your body. You need to change your thinking.’
.
(My body my choices - your body your choices - this is my story - plenty get surgery for good reasons, mine were based around unworthiness and insecurity - I’m not here to judge only to reflect and share)
.
I was so focused on how I looked thinking someone would love me if I just looked “right.” But the truth was no one was ever going to get past that glaring lack of self love that I had.
.
We project + attract what we believe about ourselves to the world + the world delivers that to us.
.
No one is going to save you from your own thoughts. You could feel trapped in your body + have negative thoughts at ANY SIZE - this is not a problem that’s isolated to one type of person. Travel to every country, make a million dollars, lose 20 pounds, date all the men who tell you you’re beautiful but none of it will fill up that hole in your heart that tells you you’re not good enough, as you are, through the changes you go through, as you live your beautiful gift of a life.
.
There is so much MORE.
YOU are so much more.
.
I decided that I wanted to talk to myself the way I talk to my best friends. To look for what was good and not what was “bad.” I decided to be grateful + choose love over judgement.
.
Nourish yourself with kind thoughts, whole foods ,good friends, exercise, sleep, sunshine, things you enjoy, and GIVE BACK ❤️🙏🏻
  • @thebettyrocker Profile picture

    @thebettyrocker

    We have to 🛑 stop 🛑 thinking we need to change our appearance when what we really need to change is our minds.
    .
    I took these pictures to show you the simple difference in how I look when I’m standing different ways because while I am strong + fit 42, my body is a real body like yours that moves, breathes, goes through cycles, has cellulite + doesn’t look like a pose.
    .
    (Stop comparing how much “better” my body is to yours right now Sharon, what I have to say applies to all of us no matter what size we are)
    .
    In my 20’s + 30’s i sat in a plastic surgeons office 4 different times asking about:
    Boob job
    Nose job
    Liposuction
    Fat transfer
    All in pursuit of an acceptable image I perceived as perfection.
    .
    Something inside me always said NO when I left those consultations - ‘no, you do not need to change your body. You need to change your thinking.’
    .
    (My body my choices - your body your choices - this is my story - plenty get surgery for good reasons, mine were based around unworthiness and insecurity - I’m not here to judge only to reflect and share)
    .
    I was so focused on how I looked thinking someone would love me if I just looked “right.” But the truth was no one was ever going to get past that glaring lack of self love that I had.
    .
    We project + attract what we believe about ourselves to the world + the world delivers that to us.
    .
    No one is going to save you from your own thoughts. You could feel trapped in your body + have negative thoughts at ANY SIZE - this is not a problem that’s isolated to one type of person. Travel to every country, make a million dollars, lose 20 pounds, date all the men who tell you you’re beautiful but none of it will fill up that hole in your heart that tells you you’re not good enough, as you are, through the changes you go through, as you live your beautiful gift of a life.
    .
    There is so much MORE.
    YOU are so much more.
    .
    I decided that I wanted to talk to myself the way I talk to my best friends. To look for what was good and not what was “bad.” I decided to be grateful + choose love over judgement.
    .
    Nourish yourself with kind thoughts, whole foods ,good friends, exercise, sleep, sunshine, things you enjoy, and GIVE BACK ❤️🙏🏻

  •  10,723  0  1 September, 2019
  • Wise words from a wise woman that apply to so many aspects of life.
.
I was thinking about how much easier it is sometimes to show love to others than it is to ourselves, just like it seems easier to show up for other people more often than we show up for ourselves.
.
We have to get super clear on this disconnect in how we see ourselves and where our sense of value comes from.
I know it’s hard to see the label from the inside of the bottle, as in we often miss the things about ourselves that others see so clearly.
.
It doesn’t matter how far I grow I have doubts and fears and don’t always think “positive” but I do notice faster now when I’m doing that and choose to use tools like this one to get me thinking in a more productive frame.
.
1️⃣ Notice your stressful thoughts and fears and get super clear about what they are.
(I.e - I’m getting older, it’s too late for me, that’s too hard, she’s so fit I could never do that, etc)
.
2️⃣ Think of a person you love who could feel the same way you do. Name them.
(I.e my friend Catherine)
.
3️⃣ Assign them these thoughts. It’s them coming to you telling you they’re struggling with feeling like you felt.
(I.e Catherine says she’s worried she’s too old to start now, she can’t possibly be successful at getting fit now with all her limitations and besides, she’s so much farther along than me - I could never do that...)
.
4️⃣ Notice what you feel when your friend is telling you these troubles and fears. Your heart goes out to them. You start envisioning solutions and other ways to look at the issues that could help them take steps in that direction.
(I.e Catherine, you don’t have to do it exactly like she does, you could start with just 15 minutes and so low impact, you could start adding in more whole fruit and less of those chips and soda each day - just try that because I think you have what it takes!)
.
5️⃣ Read back that advice you gave your friend, and TAKE IT. That advice and shift in thinking came from the best part of you, the part that knows the way. It gets clouded by our fears and it’s easy to forget how powerful the mind is - and how we can shape our lives by taking control of our thought process. 💜
  • @thebettyrocker Profile picture

    @thebettyrocker

    Wise words from a wise woman that apply to so many aspects of life.
    .
    I was thinking about how much easier it is sometimes to show love to others than it is to ourselves, just like it seems easier to show up for other people more often than we show up for ourselves.
    .
    We have to get super clear on this disconnect in how we see ourselves and where our sense of value comes from.
    I know it’s hard to see the label from the inside of the bottle, as in we often miss the things about ourselves that others see so clearly.
    .
    It doesn’t matter how far I grow I have doubts and fears and don’t always think “positive” but I do notice faster now when I’m doing that and choose to use tools like this one to get me thinking in a more productive frame.
    .
    1️⃣ Notice your stressful thoughts and fears and get super clear about what they are.
    (I.e - I’m getting older, it’s too late for me, that’s too hard, she’s so fit I could never do that, etc)
    .
    2️⃣ Think of a person you love who could feel the same way you do. Name them.
    (I.e my friend Catherine)
    .
    3️⃣ Assign them these thoughts. It’s them coming to you telling you they’re struggling with feeling like you felt.
    (I.e Catherine says she’s worried she’s too old to start now, she can’t possibly be successful at getting fit now with all her limitations and besides, she’s so much farther along than me - I could never do that...)
    .
    4️⃣ Notice what you feel when your friend is telling you these troubles and fears. Your heart goes out to them. You start envisioning solutions and other ways to look at the issues that could help them take steps in that direction.
    (I.e Catherine, you don’t have to do it exactly like she does, you could start with just 15 minutes and so low impact, you could start adding in more whole fruit and less of those chips and soda each day - just try that because I think you have what it takes!)
    .
    5️⃣ Read back that advice you gave your friend, and TAKE IT. That advice and shift in thinking came from the best part of you, the part that knows the way. It gets clouded by our fears and it’s easy to forget how powerful the mind is - and how we can shape our lives by taking control of our thought process. 💜

  •  2,251  0  28 August, 2019
  • Full Body HIIT + Strength Circuit to work your entire body with minimal equipment 💪🏼
.
15 minute Full follow along: https://thebettyrocker.com/full-body-hiit-strength/
.
3 rounds:
.
1️⃣ Squat Press Plank Jack (0:30)
2️⃣ Prisoner Squat Cross Cross (0:30)
3️⃣ Rotating Planks (0:30)
4️⃣ Skaters (0:30)
5️⃣ Triceps Dips (0:30)
6️⃣ Reverse Burpees (0:30)
.
Ready, set, SHRED! 🔥
.
.
#stopdropandbettyrock
.
.
PS - a heartfelt thank you for all the kind words and DM’s about Ryder. I so appreciate your stories and support. 🙏🏻❤️🙏🏻
  • @thebettyrocker Profile picture

    @thebettyrocker

    Full Body HIIT + Strength Circuit to work your entire body with minimal equipment 💪🏼
    .
    15 minute Full follow along: https://thebettyrocker.com/full-body-hiit-strength/
    .
    3 rounds:
    .
    1️⃣ Squat Press Plank Jack (0:30)
    2️⃣ Prisoner Squat Cross Cross (0:30)
    3️⃣ Rotating Planks (0:30)
    4️⃣ Skaters (0:30)
    5️⃣ Triceps Dips (0:30)
    6️⃣ Reverse Burpees (0:30)
    .
    Ready, set, SHRED! 🔥
    .
    .
    #stopdropandbettyrock
    .
    .
    PS - a heartfelt thank you for all the kind words and DM’s about Ryder. I so appreciate your stories and support. 🙏🏻❤️🙏🏻

  •  2,339  0  26 August, 2019
  • Ready to feel the burn? 🔥 Swipe ➡️ Like❤️ and Save! ⭐️
This superset workout combines resistance and explosive cardio for a challenging, efficient and FUN workout you can do from home or at the gym with minimal equipment.
.
The stretchy band is totally optional, and you can swap weights for water bottles. Don’t let anything stop you from getting your #stopdropandbettyrock on!! 💪🏼
.
Superset 1
(Complete 3 rounds of the following 2 moves):
1️⃣ Jack Punch (0:30)
2️⃣ Squat to Overhead Press
.
Superset 2:
(Complete 3 rounds of the following 2 moves)
1️⃣ Bear Crawl Row to Tricep Dip (8-10)
2️⃣ Split Squat Jump (0:30)
.
Superset 3:
1️⃣ Sumo Deadlift to High Pull Row (10-12)
2️⃣ Aternating Crescent Kicks (0:30)
.
Don’t forget to stretch, hydrate, nourish yourself and get a good nights sleep!
.
You can find the full length follow along of this workout on the blog if you’d like to do it with me - thebettyrocker.com 💜
.
For new classes 5 days a week, 30 day challenge programs, support, coaching and community - check out Rock Your Life!
.
⭐️⭐️Take a trial and see how it suits you, I want to give you a full month to try it out to see how you like it.⭐️⭐️
.
thebettyrocker.com/coaching
  • @thebettyrocker Profile picture

    @thebettyrocker

    Ready to feel the burn? 🔥 Swipe ➡️ Like❤️ and Save! ⭐️
    This superset workout combines resistance and explosive cardio for a challenging, efficient and FUN workout you can do from home or at the gym with minimal equipment.
    .
    The stretchy band is totally optional, and you can swap weights for water bottles. Don’t let anything stop you from getting your #stopdropandbettyrock on!! 💪🏼
    .
    Superset 1
    (Complete 3 rounds of the following 2 moves):
    1️⃣ Jack Punch (0:30)
    2️⃣ Squat to Overhead Press
    .
    Superset 2:
    (Complete 3 rounds of the following 2 moves)
    1️⃣ Bear Crawl Row to Tricep Dip (8-10)
    2️⃣ Split Squat Jump (0:30)
    .
    Superset 3:
    1️⃣ Sumo Deadlift to High Pull Row (10-12)
    2️⃣ Aternating Crescent Kicks (0:30)
    .
    Don’t forget to stretch, hydrate, nourish yourself and get a good nights sleep!
    .
    You can find the full length follow along of this workout on the blog if you’d like to do it with me - thebettyrocker.com 💜
    .
    For new classes 5 days a week, 30 day challenge programs, support, coaching and community - check out Rock Your Life!
    .
    ⭐️⭐️Take a trial and see how it suits you, I want to give you a full month to try it out to see how you like it.⭐️⭐️
    .
    thebettyrocker.com/coaching

  •  1,990  0  23 August, 2019
  • 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.
.
Sometimes it seems like just when we think we have everything figured out and 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 and response to what happens.
Did it happen to us, or did it happen for us? That’s what we have to quickly decide.
.
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.
.
So take a deep breath and put one foot in front of the other. You can do the hard things, and you're strong.
.
If you've had....
1️⃣ an injury that set you back on your fitness plan....
.
✅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.
.
2️⃣ lost your job...
.
✅ 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?
.
3️⃣ended a relationship...
.
✅ forgive.
.
🦄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.
.
.
We ultimately become more compassionate and understanding of the suffering of others each time we experience loss, defeat or pain.
.
Be kind, and hold back your judgments. We are all doing the best we can 💜 #flawsome
  • @thebettyrocker Profile picture

    @thebettyrocker

    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.
    .
    Sometimes it seems like just when we think we have everything figured out and 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 and response to what happens.
    Did it happen to us, or did it happen for us? That’s what we have to quickly decide.
    .
    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.
    .
    So take a deep breath and put one foot in front of the other. You can do the hard things, and you're strong.
    .
    If you've had....
    1️⃣ an injury that set you back on your fitness plan....
    .
    ✅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.
    .
    2️⃣ lost your job...
    .
    ✅ 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?
    .
    3️⃣ended a relationship...
    .
    ✅ forgive.
    .
    🦄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.
    .
    .
    We ultimately become more compassionate and understanding of the suffering of others each time we experience loss, defeat or pain.
    .
    Be kind, and hold back your judgments. We are all doing the best we can 💜 #flawsome

  •  1,357  0  21 August, 2019
  • Work your entire body with this super fun workout today!
.
3 rounds:
.
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)
.
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/
  • @thebettyrocker Profile picture

    @thebettyrocker

    Work your entire body with this super fun workout today!
    .
    3 rounds:
    .
    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)
    .
    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/

  •  3,171  0  20 August, 2019
  • 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/
  • @thebettyrocker Profile picture

    @thebettyrocker

    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/

  •  3,369  0  17 August, 2019