I can’t wait to read your check in!! Every day, I go on social media and read through the check ins from challengers. You can tag me on my facebook page, or post on Instagram, to your page or to your stories, and tag me @thebettyrocker!
You can post anything you like, from just telling me you did your workout, to a question, to a picture to a story!
You’re doing such a great job, and I appreciate you!
What time do the emails come each day?
Your confirmation email (this is the one that tells us we have the right email for you) comes right after you sign up.
As soon as you click the link inside it, you’ll get the WELCOME email with important challenge info.
The following day (between 4:00-6:00 AM your time) you will receive your Day 1 workout email.
The rest of the emails will be sent out between 4:00-6:00 AM your time each day.
If you don’t see your email by 6:30am, check your junk folder immediately, and please read the answer to the question above this one for help with missing emails.
Where is my Challenge Email – did you send it?
Where is my challenge email? I can’t find it.
So sorry to hear you’re having trouble finding your email! This is one of our toughest issues to solve. We send the emails the same way every day, at the same time (4:00-6:00 AM) once you have signed up and clicked the link in your confirmation email.When there is a problem with deliverability, it is often due to the way all the different email servers work.
Our team can help you by sending you your email again if you can’t find it, but please keep in mind that due to the high volume of emails we receive daily it may take some time for us to get back to you. Before reaching out to us, we recommend that you go through the following checklist and confirm that you have:
1. Clicked on the LINK in the confirmation email that you get right after sign up.
Why? Confirming that we have the right email address is one of the ways we get permission from your email server to send to you, and it also verifies that we have the correct email address. It’s easy to mistype on a mobile device, so if you haven’t found your confirmation email, check your junk or spam or it may possibly be that you typed your email address wrong.
If you can’t find your confirmation email, it may either be in your junk / spam folder or you might have accidentally mis-typed your email and we weren’t able to deliver to you
If you suspect that may be the case, simply try signing up again, typing carefully. If it works, then you should see your confirmation email shortly. If it does not work, be sure to look in your junk or spam folder for the confirmation message.
If you’re looking on a mobile device, keep in mind that your general mail app may not save ALL of your spam messages in order to save storage. Look on your Gmail App, Hotmail App, Yahoo App, etc., OR look on your computer in the full spam folder.
Finally, if the confirmation email did end up in your spam folder, follow our guide on how to “allowlist” an email so that future messages from us will go to your inbox.
2. Allowed/added my email address (bree@thebettyrocker)
Why? If your email doesn’t know that we are supposed to be writing you, it might block our emails or send them to spam or junk.
*Our challenge emails get sent AUTOMATICALLY at the same time every day. Get in the habit of checking for it each day, and if you do not see it, it is in your junk or spam.
Keep in mind that looking for email on your mobile device may not always search all folders, so you may want to check from your desktop or laptop. If you find it in your junk, MOVE IT TO YOUR INBOX and follow the prompts to alert your email service that you want all messages from us to go to the inbox 🙂
3. Registered for the challenge with your BEST email
Why? Email accounts with known issues include Yahoo, Hotmail, Live.com, MSN, .edu and work accounts – you may be able to get your emails at these email addresses, but due to the strong spam filters on these email servers, many emails end up in junk or spam or don’t even make it to you at all. GMAIL is the most likely to deliver, however, emails may go into a different folder like “Promotions.”
Want to update your email address? Use the “Manage Your Account” link at the bottom of an email you’ve previously received or contact us at support@thebettyrocker.com and let us know what email you’d like to update to, as well as which email you’d like to update from.
4. Contact us at support@thebettyrocker.com
Still stuck? No problem Rockstar, write to us and we’ll help you sort this out! And remember if you are in need of a workout right away – we’ve got you covered! Just head on over to the blog and choose from one of the many free workouts we have posted there!
How much weight will I lose? Any progress tracking tips?
We all start in different places and have unique health histories and approaches to the way we take this challenge. So it is not a one size fits all answer.
If you’re in the habit of weighing yourself, one of the important things to know is that your weight on the scale won’t actually tell you much about your body composition – as in how much water you’re carrying, how much muscle, and how much fat.
Mel gained kg, but lost inches. Which do you think is the real indicator of her health? Her weight or her measurements and photos?
You may start to notice you’re feeling stronger, you might notice your clothes fitting differently without a lot of “weight loss,” which means your body composition is changing.
Muscle is denser than fat, and takes up less space – so as you lose fat and add muscle, that is exactly why you won’t always see the number on the scale going down super fast.
While our weight is one metric we can look at, our body composition (muscle to fat ratio) is even more useful when we’re training more and eating healthy. For more about your body composition and your weight, listen to this 10 minute podcast:
I recommend taking progress pictures every 7-10 days or so, full length from different angles (front, back and sides). Don’t just focus on your stomach or one area of your body, as it may be the last to change, and you want to look for signs of progress all over your body – not just in one area.
Everyone is completely unique and the rate at which we lose fat is different. Fat loss isn’t everyone’s goal, either. This challenge will make you stronger. And as you get stronger, if you have body fat to lose you will lose it, it’s part of the process. If you are looking to add lean muscle, you will – consistent exercise using resistance, even the resistance of your own body weight with these specially created functional workouts – will increase your muscle density and your body will begin to transform in new ways.
Exercise also makes you FEEL amazing – more energy and better sleep are some side effects of regular exercise. Fat loss occurs faster when combining these challenge workouts with a healthy, balanced diet – which is why I created the 30-day Challenge Meal Plan to help you make the MOST of this very special 30-day jumpstart to your health and fitness!
Can you give me some healthy eating guidelines?
I have some awesome resources to help you get started with healthy eating:
Goes over how to balance your eating, shows how I plan a week, gives the recipes I choose, why I choose them, how I write a grocery list, and a sample 3-day meal plan.
I have created several excellent meal plans to provide you with balanced daily menus, healthy recipes (gluten and dairy free, Vegetarian options included), grocery lists and lots of great information to help you learn how to incorporate this into your lifestyle.
Should I get the 30 Day Challenge Meal Plan while I do the challenge?
Having a Meal Plan to follow will speed up how quickly you see results with this challenge. Doing workouts alone will never give you the lasting results that including proper nutrition will. Have you ever heard the saying, “you can’t out-train a bad diet?”
Your decision to take the challenge was based on your desire to make changes to your body, and to your life. Your focus is already on success!
You have some great options to get the right plan for you. The 30 day challenge meal plan and eating guide I created specifically for this challenge is the perfect way to eat during this challenge, and will set you up with new strategies and recipes you can use as you move forward and long after the challenge ends.
The plan includes:
grocery lists for each week,
meal plans,
recipes (gluten and dairy free, Vegetarian options are included, but not Vegan),
and food prep set ups for you in 3 different styles…
…I find having the 3 style options to be very helpful as not everyone has the same lifestyle! Some people are “batch preppers” and like to cook a lot all at once to get ahead for the week. Step-by-step instructions are included for you!
Some people are way more “minimal preppers” because they’re super busy – or they are newer to cooking healthy foods. I’ve got the perfect short cuts and the most important easy recipes to prepare laid out just for you.
Then there are those who are a bit of a “hybrid” as they fall in the middle. They need shortcuts and flexible options so they can make meals on the fly, but they still like to do some pre-cooking. I’ve laid out your exact steps too.
There’s a protein cheat sheet that shows you all the nutrition information (in case you want to know the macros) and to help you focus on the importance of protein when it comes to creating balanced meals and including enough protein for yourself. This does change as we age, and it’s good to know!
This program also comes with a BONUS DESSERTS GUIDE that is amazing!!
Yes, you should always make sure to warm up before exercising if you haven’t been moving beforehand. During the challenge workouts, I always choose a move that warms up your entire body to start the circuit, so you won’t really have to worry about this while doing the challenge workouts.
You don’t ever want to stretch cold muscles, so choose dynamic (moving) stretches, such as arm or leg circles before you exercise. After you workout, you want to bring your heart rate down slowly, and then stretch out your muscles. There are a variety of ways to stretch.
You don’t have to stretch for a specific length of time, the way I do it is to feel my body and notice the amount of stretch. I take the stretch to what for me is “7” on a 1-10 scale, where 7 is a “good hurt” and 8 is an “ow.” I never stretch to “ow” 🙂 As the stretch progresses, the quality should go down to about a 5. Then I stop the stretch.
Is the challenge ok for different fitness levels? Are modifications shown?
Yes, this challenge is great for different fitness levels! I demonstrate modifications for every workout, plus show you how to increase the intensity so it’s appropriate for all levels.
I won’t however be addressing or modifying workouts for injuries/pre-existing conditions, so if you are in that situation I recommend working with a trainer in-person and/or with your primary caregiver to ensure you are training safely for your recovery.
Can you tell me how to modify a workout for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
Don’t worry about your challenge workouts. Just wait to open your emails til you’re ready to start again – the countdowns won’t start until you click the links in the emails.
If you’re injured…
While I’ve got different fitness levels covered in my online videos, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
Don’t worry about your challenge workouts. Just wait to open your emails til you’re ready to start again – the countdowns won’t start until you click the links in the emails.
Something happened, and I need to delay/pause/restart the Challenge
I get it – life happens! While we can’t pause, stop or restart the challenge, you won’t lose the videos if you simply save the emails you get and don’t open the links. The timer countdowns begin when you click to the page. So just let the emails come and don’t open the links and you can restart the challenge when you’re ready!
If you’d like to keep all the workouts forever, and use them over and over, we also offer them as a bonus gift inside of the 90 day Challenge program, which is offered at a significant discount to you as you get towards the end of the 30-day Challenge, and is what most challengers do after completing the 30 day program.
What should I do if I’m having trouble playing/seeing/hearing a challenge video?
Here are the BEST ways to fix this (try these now):
Make sure your browser software is up-to-date.
Clear your browser history/cache/cookies.
Try a different internet browser or device.
Make sure you have a strong internet connection.
If you suspect your connectivity may be an issue, you can hover your finger or mouse over the bottom right corner of the video to locate the gear icon, and select a lower bandwidth for playback.
Make sure you have adequate memory on your device.
Restart your device.
Note: The videos run through Vimeo, a universal video player.
I personally use the Seconds Pro app (available for iPhone and Android) – the paid version allows you to save workouts, input rest times, play music, and it beeps when 3 seconds remain for each interval to let you know when to switch moves.
For the challenge workouts, I suggest using the “Circuit Timer” setting – I use this even for the tabata workouts because it’s just easier to control the input.You can also download the free version – it’s the same except you can’t save your workouts, which means you have to input the moves every time.
There are plenty of other timer apps, and you can also just use a good old fashioned stopwatch!
How do I get the written version of the Challenge Workout?
So glad you asked! In your email each day, Betty Rocker has added the workout at the bottom of the email so you have a copy to keep.
On the workout video page, just below the video, there is also a PDF of the workout for you to download and keep. Make sure to save the PDF each day, as the page will expire after 24 hours.
Click the link and the PDF will open in a new tab. You can save the PDF to your computer or device by hovering over the bottom right corner and clicking the button that looks like a floppy disc.
-Team Betty Rocker
Is It OK to do Other Workouts Along with the Challenge? What about doing the daily workout more than once?
Beginners or those who have not worked out for some time should stick with the challenge workouts and not try to add additional workouts. If you are finding you have more to give after doing a challenge workout, try repeating part or all of it again!
Focus on your quality sleep, your nutrition, nutrition, nutrition, and stress-resilience building activities to support your system internally. This combination of elements along with your workouts will drive your results.
If you’re more intermediate to advanced, I suggest trying these workouts to see how challenging they feel for you. They are a combination of bodyweight strength and high intensity interval training (with low impact options shown).
You can increase the challenge to yourself with this challenge program alone by repeating part or all of the challenge workouts on the same day to fatigue body parts fully. Or, you can add your own workouts into the mix. I just suggest training similar body parts on similar days, and resting or doing self care on the same days that the challenge offers you those options.
How much you add is really subjective to your fitness level and how you feel day to day from these workouts, so challenge yourself accordingly. I also recommend surrounding your workouts with as much quality sleep, quality nutrients, and stress-resilience building activities as you can.
You’ve got some GREAT options! What you do next depends on what suits you the best. Here are the options I offer:
The 90 Day Challenge is a great next step if you want to continue on with 15-20 minute workouts using no equipment.
It’s a progressive 3-month long program, no equipment needed and includes a meal plan. You’ll get emails during the final week of the challenge offering you that program at a significant discount so if you want this option, use those special links in your email so you can get the challenge discount!
Rock Your Life is my online fitness membership that includes over 70 challenges to choose from of all lengths, types and styles. Here are some of the options I’d explore if you just finished the #MFC challenge and wanted the next steps:
Make Fat Cry 2: 15-20 minute workouts using no equipment, designed to follow the original #MFC challenge (also available if you want to repeat it!) There’s even a Make Fat Cry Challenge part 3!
Fast Abs and Booty Challenge: 15-20 minute workouts using your dumbbells to up the resistance (and your results!). There is a series of these challenges, part 2 and 3, and there is a Fast Fitness series like this, plus many more challenges in the 15-20 minute time frame.
Bikini Body Challenge: This popular challenge has workouts in the 20-30 minute range and uses some simple equipment like dumbbells, so if you’re ready for a little more time AND a little more resistance this would be super fun!
Choose any challenge in Rock Your Life(you can do a new one every month), and stay totally motivated and on track with options for you whether you’re in your cycling years, perimenopause or postmenopause! Tons of support and a huge recipe collection to help you with healthy eating.
3. Browse my other workout programs (single purchase programs) that include options for using dumbbells and bands (the 90 Day Challenge is done with no equipment) or heavier equipment like barbells and weight plates.
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Body Fuel System
I want to use the System with my family/roommate/partner …. How do I adjust it for us?
As no two people are identical, the program was written to be flexible. The most important thing to do FIRST is to read the Eating Guide, which will empower you to use the weekly meal plans in the best way for you (and your other household members).
Before going out and buying double of everything on the Batch grocery list, remember you’ve got several ways to use this program effectively – and I’d recommend this especially if you’re planning to use the program with other people.
Browse through the recipes and see what stands out to you. Make a grocery list using one of the blank templates in either the hybrid or minimal sections to write down what you’ll want to buy to make the recipes you’ve selected.
Use the Meal Plan guided weekly menus as a loose guideline for the first week to see some suggestions of what to eat at meal times.
One of the most valuable parts of this is starting to see what nutrients you’re including in your meals and what whole food sources they are coming from. The recipes in the plan can be substituted for other foods as long as you’re keeping an eye on getting the nutrients you need.
As you start to get familiar and comfortable with this eating style, it will be easier to see how much food you will need to buy weekly, whether you are using the hybrid, minimal or batch method.
What is the Body Fuel System, and What Does it Include?
This program will give you a foundation of nutrition and an understand how food works in your body (and how to use and apply that information on a daily basis) so you can…
achieve and maintain your ideal weight
get out of a fat-storing state and into a fat-burning one
feel great about the choices you make with food
and vastly increase your health.
The program does not count calories, or ask you to drink a shake every other meal. It will teach you how to eat in a sustainable, healthy way to support your body’s energy, improve your metabolism, boost your immune system, lower inflammation, melt off excess body fat and support an active lifestyle. You’ll still be able to enjoy treats and special occasions guilt-free when you have a solid base to draw from daily.
You get a complete, 6-week done-for-you meal plan. The meal plans include:
Healthy, delicious, nutrient dense recipes made with whole foods (gluten and dairy free, Vegetarian options included)
3 options for each week – 1 if you’re short on time and super busy, 2 if you’re into doing batch prep, and 3 if you’re somewhere in the middle!
Grocery lists for each week
Daily menus for each day of the week
Your program includes a comprehensive Eating Guide, that will teach you how everything works so you can use this information for life.
Here’s a chapter synopsis of the Eating Guide, and what you will learn:
Why a System is Not the Same As a “Diet”
Stay On Track: Observe and Report
Getting Started in 7 Easy Steps
Fit, Healthy, and Confident: Dialing in the System for Your Goals
Eating Around Workouts and Rearranging the Order of Your Meals
Protein: The Captain of the Nutrients
Carbohydrates: Thor’s Hammer and How to Throw It
Fat: One of Your Most Powerful Allies
Hate Having Superpowers? Don’t Eat Greens.
Gluten, Dairy, Food Allergies and Listening to Your Body
”NSA” – How to Create a No-Strings Attached Relationship with Junk Food
How Much Does Eating Healthy Cost?
Six Ways to Win at Grocery Shopping
Dominate Your Kitchen like a Boss
Kitchen and On-the-Go Tools
Making it Happen in the Real World: Time Commitment and Meal Frequency
Liquid Fuels: High and Low Octane Beverages and How to Use Them
Five Hacks to Crush Food Cravings
Dining Out Strategies
Travel Tips
Dealing With People Who Don’t Support Your Choices
What Are the Foods That I Can Expect to Eat if I Follow the Body Fuel System?
You’ll be eating whole foods from Mother Nature while you’re using the Body Fuel System. Of course you can swap things in that are more shortcut foods, but the more you eat whole foods, the more nutrients your body gets to work with – which works FOR YOU instead of against you.
I’ve created easy to make healthy recipes in this program that are gluten and dairy free (you can eat foods that contain dairy and gluten if they don’t bother you) because these foods often create inflammation and reducing your intake of them, even for as little as 6 weeks, can have a real impact on the health of your gut biome and improve digestion and metabolism.
For every recipe that contains meat or fish, I’ve created a companion Vegetarian* recipe so you have lots of options if you choose to not eat meat or fish.
Additionally, I’ve included a Bonus Swaps and Substitutions Guide so you’ll have some good ideas of what to use in place of foods that aren’t your preference or aren’t available.
I always recommend swapping in foods in season when you can, or foods that are on sale to save money.
How Much Weight Can I Lose on the Body Fuel System?
While everyone’s body is unique and will have varying results, it’s important to understand what’s happening in your body as you start eating the way the Body Fuel System is designed.
As you begin to lose body fat, your weight will naturally reflect that, but if you combine exercise with this kind of eating, you’ll also add some lean muscle – that will start to change the shape and composition of your body.
Weight is a terrible indicator of body composition. Your weight is simply a number that tells you how much the combined tissues in your body weigh – but it doesn’t tell you the far more important thing, which is what those tissues are actually composed of. Muscle and fat are very different creatures in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body.
So if you are adding muscle to your body because you’re following a consistent exercise program and eating in a way that supports that muscle and burns fat (like the foods in the Body Fuel System), you’re going to be gaining a little lean muscle and burning body fat.
This is the healthiest and most sustainable way to change your body. When you combine that approach with an exercise program like the ones I create, you accelerate your results massively.
You can achieve your ideal body when you follow the nutritional principles taught in this System – because how your body LOOKS and FEELS is much more important than the number on the scale!
If you don’t see your weight drop rapidly but you’re taking your progress pics you WILL see your body start to change. Look for those signs. Don’t judge the whole, remarkable, complex you by some arbitrary number that cannot take all of your awesomeness into account.
What if I’m Not Trying to Lose Weight, but See More Muscle Definition or Gain Weight?
Many people who are underweight or lack that lean, sculpted muscle they want to see have not been eating enough of the right foods, and often they haven’t been eating and combining nutrients properly.
Once they start the program, they are able to see immediate progress without counting calories, restricting meals, or tracking each bite they eat because giving the body the fuel it needs to build and repair tissue is actually a very simple process. Once they achieve optimal health and their ideal physique, they can make simple adjustments and follow the same guidelines and maintain it.
Does the Body Fuel System count calories or macros?
The Body Fuel System specifically does not count calories. Instead, it focuses on the nutrient density contained in whole foods, and their effect on our bodies. It goes in depth into the macro-nutrients – but not to count them, instead to understand them and combine the properly so you won’t have to count.
Many people who count calories endlessly end up feeling restricted and can develop unhealthy obsessions about food, and never really learn to combine the nutrients appropriately, or listen to their body’s own biofeedback.
While there is absolutely nothing wrong with knowing your calorie content or tracking your calories or macros and this can be a very helpful process to check in with from time to time, I find it limiting to do endlessly.
The information and meal plans in the Body Fuel System are exactly the kind of information you need to truly understand food and your body – to ensure a lifestyle of food enjoyment and a healthy body that you can be proud of and feel great in for years to come.
I have some food allergies/sensitivities, will the system work for me?
The Body Fuel System is a great option if you have food allergies or sensitivities. The menus and recipes are gluten and dairy free, and if you have any nut, fruit or shellfish allergies, it is easy to substitute other foods in place of them and still see great results.
To make it easy for you, I’ve included a Swaps and Substitutions Bonus Guide to help you make changes and get good ideas of other foods to add in if something doesn’t work for you.
Is it possible to eat Vegetarian while following the Body Fuel System? What about Vegan?
The Body Fuel System contains Vegetarian (but not specific Vegan) options for every meal that has a meat or fish as the main protein, and contains a broad spectrum of recipes made from whole, natural foods – as well as great resources for healthy shortcut foods.
The program also includes a Healthy Swaps and Substitutions Bonus Guide that can be super helpful for those with food allergies or preferences. It includes a variety of protein sources that come from plants, fish and meat.
Do I have to give up all my treats and dessert and wine to be successful with the Body Fuel System?
No! You don’t have to give them up. In fact, I’ve written in NSA (no strings attached) eating days for you so you have room to enjoy your favorite treats. When you eat the right nutrients daily, many cravings and energy highs and lows will disappear.
When you make healthy eating from the right combination of nutrients your baseline, you don’t have to worry about the treats you enjoy setting you back. But without that foundation, they always will – and you may be stuck with cravings, excess body fat and erratic energy.
The BFS has 3 Eating Types. How do I know which eating type I am? What if I’m a couple of them?
You’ll know which eating type you are based on how busy you are and how the descriptions appeal to you. The great news is that you can be more than one of the eating styles – you’ll have access to all 3 for every week of the system, which will set you up for life!
I often switch between the 3 types throughout the month – minimal while I’m traveling, batch prep when I have some extra time on a Sunday (to shop and prep), and hybrid when I’m home but have a lot going on.
Absolutely. It is for anyone looking to learn about food and how to eat it to affect change and a long-term successful eating lifestyle. It’s very easy to customize. The portions in the program are recommended amounts, and I provide you with guidelines about how to easily customize it to yourself.
Keep in mind that even programs that count calories specifically can never be exact for everyone, every day.
Your body’s needs change based on a variety of factors daily – and what’s awesome about this program is that it will allow you to learn your own body without being restricted by a daily calorie number, while building real nutritional knowledge that you can apply for life.
How do I know HOW MUCH I should eat? What about WHEN to eat (late at night, first thing in the morning)?
Knowing How Much to Eat
Since we are all a little different, even day to day, one of the best things you can do for yourself is make your choices from whole foods and choose nutrients that your body needs to do everything it does that gives you energy, a healthy strong metabolism, and a sculpted physique.
Once you’re eating the right foods, your body’s hormones will signal your brain when you’re full and when you’re hungry – and you’ll know when it’s time to eat and when to stop.
So many processed and pre-made foods contain hidden sugars and additives that can make us crave more of them (so you feel hungry – but you don’t want a real meal, you want more sugar), or override your system’s ability to feel “full.”
That’s not nourishment, that’s actually a starvation of NUTRIENTS. Your body is not a machine, it is a dynamic organism that relies on your intake of quality proteins, carbohydrates, fat and green foods to get all the necessary fuel to support you in thriving.
So while you may want to eat ALL the food in your suggested daily menu on Monday, come Tuesday, you may not be as hungry and you should never force yourself to eat. Or conversely, come Tuesday you might be hungrier, and you should increase your intake. You may have more going on, you may be more or less active – your body will tell you.
Knowing WHEN You Should Eat
Sometimes it’s confusing hearing different people say things like “skip breakfast” “eat breakfast” “don’t eat before bed” “you need 6 meals a day” and so on.
Here are some simple answers to help you get started successfully. You don’t have to eat breakfast if you’re not hungry. As you begin to really give your body the nutrients it needs, you may start to notice some shifts in your hunger timing, and I would suggest acting accordingly (eat if you’re hungry).
In my plans, you’ll have 3 main meals plus a green smoothie, that you can swap the order of with any meal. The smoothie is more of a “light” meal and it’s an opportunity to get an additional serving of essential protein, plus greens into your body. There is also the option to have one of my healthy, nutrient dense snacks – but you don’t have to eat that, or even make it for the week if you don’t want to.
It’s really best to avoid eating at least a few hours before bed. The reason for this is that eating raises your core body temperature, which can interfere with your circadian rhythm, making it harder to fall asleep and get a good, quality night’s rest.
Is the Body Fuel System okay for me if I’m pregnant, trying to get pregnant or nursing?
Yes, absolutely. The Body Fuel System provides a wholesome, healthy eating system that is ideal for anyone who wants to support optimal wellness. The natural, whole foods in the guide will support your body during one of the most important times there is to ensure you’re getting plenty of nutrients. You should always consult with your doctor or health care provider when making changes to the way you eat during pregnancy.
Because the System includes some raw greens (greens mix salad and daily green smoothie), I would personally suggest buying only organic greens and vegetables, and being sure to wash them thoroughly. If your diet did not previously consist of any raw fruits or vegetables, introduce them slowly – and again, ensure high quality.
You should be sure you are aware of any food allergies as well – the system includes nuts, eggs and fish. It is gluten and dairy-free, but allows for easy modifications and substitutions. As always, check with your doctor or health care provider before making any changes.
An excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide, the Body Fuel System is the ultimate Nutrition 101 reference point. Combined with 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result; after all, we can all use a little reminder of the basics from time to time!
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you. This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.
While the main difference in these programs is the length of the eating plans (and of course all the unique meal plans and recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.
Both of these plans are geared towards giving you the tools you need to create your own healthy meal plans moving forward.
I hope that this helps you to decide, but ultimately, either way you can’t go wrong!
Do I have to exercise for this System to work?
Ideally, everyone should include some kind of healthy activity in their life. You’ll hear me say that how we look and feel is a byproduct of how we treat ourselves, and it’s true. That’s a combination of things, like getting good quality sleep, eating nutritious food, exercising and mitigating our stress.
I invite you to use any of my amazing workout programs in combination with the Body Fuel System for even greater results
(recommended: Home Workout Domination)
However moderate or extreme your workouts or exercise plan, simply follow the guidelines included in the Body Fuel System and make your baseline around including the right nutrients to support your activities and you will see amazing results!
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
30 Day Challenge Meal Plan
I want to use the System with my family/roommate/partner …. How do I adjust it for us?
As no two people are identical, the program was written to be flexible. The most important thing to do FIRST is to read the Eating Guide, which will empower you to use the weekly meal plans in the best way for you (and your other household members).
Before going out and buying double of everything on the Batch grocery list, remember you’ve got several ways to use this program effectively – and I’d recommend this especially if you’re planning to use the program with other people.
Browse through the recipes and see what stands out to you. Make a grocery list using one of the blank templates in either the hybrid or minimal sections to write down what you’ll want to buy to make the recipes you’ve selected.
Use the Meal Plan guided weekly menus as a loose guideline for the first week to see some suggestions of what to eat at meal times.
One of the most valuable parts of this is starting to see what nutrients you’re including in your meals and what whole food sources they are coming from. The recipes in the plan can be substituted for other foods as long as you’re keeping an eye on getting the nutrients you need.
As you start to get familiar and comfortable with this eating style, it will be easier to see how much food you will need to buy weekly, whether you are using the hybrid, minimal or batch method.
How do I know HOW MUCH I should eat? What about WHEN to eat (late at night, first thing in the morning)?
Knowing How Much to Eat
Since we are all a little different, even day to day, one of the best things you can do for yourself is make your choices from whole foods and choose nutrients that your body needs to do everything it does that gives you energy, a healthy strong metabolism, and a sculpted physique.
Once you’re eating the right foods, your body’s hormones will signal your brain when you’re full and when you’re hungry – and you’ll know when it’s time to eat and when to stop.
So many processed and pre-made foods contain hidden sugars and additives that can make us crave more of them (so you feel hungry – but you don’t want a real meal, you want more sugar), or override your system’s ability to feel “full.”
That’s not nourishment, that’s actually a starvation of NUTRIENTS. Your body is not a machine, it is a dynamic organism that relies on your intake of quality proteins, carbohydrates, fat and green foods to get all the necessary fuel to support you in thriving.
So while you may want to eat ALL the food in your suggested daily menu on Monday, come Tuesday, you may not be as hungry and you should never force yourself to eat. Or conversely, come Tuesday you might be hungrier, and you should increase your intake. You may have more going on, you may be more or less active – your body will tell you.
Knowing WHEN You Should Eat
Sometimes it’s confusing hearing different people say things like “skip breakfast” “eat breakfast” “don’t eat before bed” “you need 6 meals a day” and so on.
Here are some simple answers to help you get started successfully. You don’t have to eat breakfast if you’re not hungry. As you begin to really give your body the nutrients it needs, you may start to notice some shifts in your hunger timing, and I would suggest acting accordingly (eat if you’re hungry).
In my plans, you’ll have 3 main meals plus a green smoothie, that you can swap the order of with any meal. The smoothie is more of a “light” meal and it’s an opportunity to get an additional serving of essential protein, plus greens into your body. There is also the option to have one of my healthy, nutrient dense snacks – but you don’t have to eat that, or even make it for the week if you don’t want to.
It’s really best to avoid eating at least a few hours before bed. The reason for this is that eating raises your core body temperature, which can interfere with your circadian rhythm, making it harder to fall asleep and get a good, quality night’s rest.
An excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide, the Body Fuel System is the ultimate Nutrition 101 reference point. Combined with 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result; after all, we can all use a little reminder of the basics from time to time!
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you. This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.
While the main difference in these programs is the length of the eating plans (and of course all the unique meal plans and recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.
Both of these plans are geared towards giving you the tools you need to create your own healthy meal plans moving forward.
I hope that this helps you to decide, but ultimately, either way you can’t go wrong!
Will Eating These Recipes Help me Lose Weight?
Rather than focusing on “weight” loss, I tend to focus on fat loss. So the answer is, yes! If you’re looking to lose body fat, eating the whole foods in this program will help your body shed unwanted fat.
Eating whole foods is so much better for your body than eating pre-made or processed foods, or counting calories. Even though foods that come out of a box have plenty of nutrients, they also contain a lot of other things we don’t necessarily want our body to have to filter and process, like additives, added sugar, a lot of sodium and the chemical byproducts of manufacturing.
Even if you don’t think you’re eating “too much” it’s often easy to miss how much extra sugar is actually in the foods you’re eating from the store. And when your body has more sugar than it needs, it stores it as fat – padding our waistline and making it hard to see the results of our hard work.
The recipes are really easy to put together. You don’t have to start out by doing a full week of prep right off the bat, or feel like you must do all the foods in the first week to get the benefit. That’s why I’m giving you 3 different ways to use the program – minimal, hybrid and batch!
It’s always best to start slowly – especially if you’re new to this kind of cooking or eating and see what looks good, what calls out to you that sounds fun to make.
I’m On a Tight Budget. Are the Ingredients Expensive?
No, the ingredients aren’t expensive. You don’t have to buy all organic. Buy the best quality you can afford for what’s available where you are.
I save a lot of money buying items frozen, in bulk, swapping out items that are on sale or in season, or shopping on Amazon (some items are a lot cheaper online, and easier to find).
Cooking for yourself can really help you lower your overall food costs. The nutrients you’re adding to your body are what will satisfy your hunger, fuel your cells, and help you naturally burn body fat if that’s one of your goals.
Plus I’ve given you great shortcuts to take as well, when you don’t have much time to cook.
A little planning for the week and food prep (like what you have laid out in the meal plans) will have you skipping expensive dining out or nickel and diming yourself on lunches and snack food.
The recipes in your plan range from fish to steak to pizza (with plenty of Vegetarian options) and quick and easy-to-make stir-fries – you’re sure to find plenty of options for everyday dining to special occasions.
Everything is gluten and dairy free, contains Vegetarian and Pescatarian options and has been tested and tried by me and thousands of other people 🙂
I’m Fairly New to Cooking. Will the Recipes be Simple and Easy to Follow?
Yes, the recipes are quite simple.
I’ve also included a guide for beginners inside each week of your plan that lays out the easiest way to start and helps you take shortcuts and ease into the week.
I recommend trying some of the breakfast recipes that look good to you, and the green smoothies. Take a look at the daily menus and see how you can model your existing eating to match a bit more closely to the way the plan is laid out, looking for the nutrients in the food you’re eating.
Each recipe is very simple, comes with follow-along directions and once you have done it you will be that much faster and more efficient each time.
Most of the recipes are very simple and require easy-to-find ingredients.
Don’t be afraid to try new things and get in the kitchen! You will improve your cooking skills by COOKING!
I used to be a pretty picky eater, so I don’t eat anything that’s boring, bland or generally doesn’t taste good! All of the recipes include whole foods that will nourish your body – and your kid’s growing bodies – and taste great at the same time!
I get so many messages and posts on social media from my readers who tell me their husbands, boyfriends and kids LOVE the green smoothies and the recipes, and that is so great. I know it’s daunting to think you’re going to suddenly be cooking all this food that no one else will want to eat, but that’s not the case at all 🙂
You will absolutely enjoy these recipes! And you can always substitute ingredients to fit your style with the included Swaps and Substitutions Bonus Guide.
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
90 Day Challenge
What is included in the 90 day challenge program?
The 90 Day Challenge Program includes:
90 day progressive bodyweight workout plan with full-length follow along workout videos (15-20 min workouts)
8 week meal plan, with healthy recipes, daily menus, food prep guides, and shopping lists
Recipe Guide with over 120 healthy recipes (gluten and dairy free, vegetarian options included)
Weekly Mobility and Motivational Goal Setting series to help you stay on track
BONUS: Body Alignment and Self Care Series BONUS: 90 Day Coaching and Accountability E-Course, with a daily push to keep you on track
The Workouts:
You won’t need any equipment for the workouts, and they take 15-20 minutes! You’ll have 5 workouts per week, plus a special bonus activity to keep you motivated and on track to reaching your goals. Each week, the workouts build in complexity, increasing your strength and endurance. I’ll show you the breakdown from beginner to advanced, low to high impact, so you can do this no matter where you are and no matter what your fitness level is.
If you’re a beginner, you will find these workouts easy to learn, and you’ll get progressively stronger as you go, and burn fat and build muscle as you gain confidence in your ability to master these workouts.
If you’re intermediate to advanced, you’ll find these moves easy to learn and challenging to do for several rounds. You’ll see major strength and endurance increases as you progress, and watch your body composition change as you increase muscle and burn more body fat.
If you have more time and energy, you can repeat the workout video for a bonus workout. I do not recommend doing other programs or challenges at the same time, as adequately resting your muscles will provide you with the best results.
Meal Plans:
The meal plans are not provided to force you to start doing a lot of cooking and food prep if that’s not what you’re used to. They are provided to give you an opportunity to form a base of healthy nutrient dense eating and make it a fun foundation to help you with your progress.
If you’re new to cooking, a great way to get started is to take a look through the handy recipe document and see what recipes appeal to you. Try one or two your first week. Look for a green smoothie recipe that sounds good and try making it a couple times.
Think of what you can add, not that you must suddenly start eliminating everything you’re doing already. It’s about finding balance – not being “perfect.”
If you’re used to cooking, this will be an awesome guide, and give you so many great new recipes and guidelines to ensure you’re getting all the right nutrients in your body daily to support your workout plan.
Anyone can browse the daily menus and gain a lot of help and insight into creating balanced meals throughout the day – whether you’re following exactly what’s there or not.
The menus don’t count calories – they’re based on whole foods and the plans help you to start learning the right amounts and portions for yourself without being a slave to weighing and measuring constantly.
Bonus Gifts
The bonus gifts in the program are amazing!
You’ll get a special Alignment and Self Care Series, to help you with proper core and glute activation, stretches for every part of your body, and some helpful progressions.
You’ll also get the entire 30 day challenge video collection, which you can use to supplement the 90 day challenge or use as an online workout database.It’s so helpful to have a workout program you can take with you on the go, people who use the program write constantly to say how easy it is to just do a workout in their hotel, at their relatives house, in the park…absolutely anywhere.
(30-day challengers use the 90 day challenge link inside your emails instead)
How long are the workouts?
Your workouts will be between 15-20 minutes. You can follow along for the entire workout, and all the options for different fitness levels are seamlessly incorporated so you can start where you are and progress as you go!
If you are advancing, or have more time/energy, you are welcome to repeat the workout again.
How many workouts are there per week, and how are they formatted to meet my fitness level?
You’ll have 5 workouts per week, a special mobility and mindset weekly class to keep you motivated and on track (great for active recovery), and a special full rest day activity.
Each week, the workouts build in complexity, increasing your strength and endurance. I’ll show you the breakdown from beginner to advanced, low to high impact, so you can do this no matter where you are and no matter what your fitness level is.
If you’re a beginner, you will find these workouts easy to learn, and you’ll get progressively stronger as you go, and burn fat and build muscle as you gain confidence in your ability to master these workouts.
If you’re intermediate to advanced, you’ll find these moves easy to learn and challenging to do for several rounds. You’ll see major strength and endurance increases as you progress, and watch your body composition change as you increase muscle and burn more body fat.If you have more time and energy, you can repeat the workout video for a bonus workout. I do not recommend doing other programs or challenges at the same time, as adequately resting your muscles will provide you with the best results.
You and I will work out together one-on-one for all the core workouts of the program, but I’ve also invited some of the Team Betty Rocker Coaches to add some bonus workouts so you get even more out of this – so you’ll get a dedicated ABS workout in each week with Coach Amanda, a dedicated yoga workout with Coach Nikki, and Coach Alyssa has created a series of weekly mobility and motivation activities for your active recovery day to keep you on track to reaching your goals.
You can follow along with the 90 Day calendar as it is written or move the days around to fit your schedule. Just make sure that you aren’t skipping your rest days!
No, the workouts can all be done with no equipment at all, just your own body, in any location.
Do I get Rest Days, and is it ok for me to take extra rest days?
Rest days are built right in and you’ll get 1 full rest day per week, and one active recovery day per week which includes a mobility class to restore you and keep you on track to the best results.
FEEL FREE to change which days you workout and which days you rest from what I’ve suggested in the program calendar for you. You can do active recovery activities on your rest days (click here for some of my favorites).
FEEL FREE to take additional rest days anytime, and pick back up with the next workout. We all have crazy weeks sometimes, get sick or get sidetracked. It’s OK. Just pick back up where you left off. You can make this program work for your schedule!
The 90 Day Challenge is a very effective program as it is written, and you will see great results if you are consistent, and follow the nutrition guidelines.
Can I do other workouts along with the challenge workouts?
I recommend sticking with one challenge or program at a time. If you find that you have more time/energy for exercise, I encourage you to do the video partially or all the way through a second time.
The program is written to work specific muscle groups on specific days, then rest them by either switching to different muscle groups the next day, or giving you a recovery day. Muscle grows after we’ve trained it, during rest- not while we’re training. This mindful progression is what creates the results.
If you overtrain, it’s easy to burn out, or worse, get injured. I know that YOU know your body best. I just ask that you are mindful not to push too hard, thinking that will give you better results.
Can I stop and start the program? Can I do it more than once?
Yes you can! Many people use it in 30 day blocks after they have gone through it the first time. It’s such a great resource to have that you can come back to it again and again.
Having access to an entire library of workouts to do anywhere is an amazing game-changing tool that will help you stay consistent with your fitness!
Absolutely not – the 90 day Challenge is yours to keep and you can access it anytime via your secure portal with the login and password we’ll give you. If you ever lose it, just shoot us an email at support@thebettyrocker.com, and we’ll be happy to resend it to you.
Your 90 day program includes a complete 90 day home workout plan, an 8-week done for you meal plan and several amazing bonuses, including full access to the 30-day #makefatcrychallenge.
Unlike the Free 30 Day Challenge workouts that were delivered to your inbox daily with only 24 hours of access, you will have immediate and permanent access to the entire program through your special login area.
There is a special daily email push that comes with the challenge which you can choose the start date for. That will run its course as you do all 90 days, but should you wish to do the program again, contact us and we’ll happily reset it for you!
The meal plans are provided to give you a foundation and framework for healthy eating that you can use for years to come.
The recipes in the program are all very simple and made with whole foods. They are all gluten and dairy free and include vegetarian options.
The recipes combine the right nutrients to give you amazing energy, better sleep, clear skin, and support the lean muscle you’ll gain and fat you’ll lose with the workout program.
You’re not “locked in” to the plans like a “diet,” instead you will have clear guidelines around how to make the best choices and set yourself up to suit your lifestyle.
You’ll have over 120 healthy, delicious recipes to choose from – as well as daily menus to either use as guidelines – or follow if you prefer a more structured approach.
I Misplaced my 90 Day Challenge, How Can I Get it Again?
No problem at all!
When you first made your purchase, we sent you an email with your login details and the website where you login.
Do a quick search of your email records for this email and use the details to login to the site. Its subject is: “Welcome to the 90 Day Challenge” and was sent from bree@thebettyrocker.com. This way you always have access to your product and can download it on your devices whenever you need to.
If you misplaced the email with your login information, please email us at support@thebettyrocker.com so we can resend your login details right away.
What is the Timer App Betty Rocker Uses?
You can use any timer app you like, but I use and recommend Seconds Pro.
It is easy to program and save your workouts to use in the future. It’s available for iPhone and Android.
(You can also get the free version, but that one doesn’t allow you to save the workouts, so you’ll have to input them each time you do the workout.)
I generally use the “Circuit Timer” setting when inputting these workouts, because you can program the work/rest times easily for each move.
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Home Workout Domination
What are the workouts like in Home Workout Domination?
Home Workout Domination works your entire body through the course of the week. For example, here’s a look at your first week:
Day 1: Booty and Back
Day 2: Chest, Shoulders and Abs
Day 3: Rest Day!
Day 4: Booty and Legs
Day 5: Back, Biceps and Abs
Day 6: Rest Day!
Day 7: Yoga for Flexibility
The workouts are set up in circuits, so you’ll do a few moves in a circuit for a few rounds, then move on to the next circuit. The foundation of this program is resistance training (using weighted objects), with plyometric moves built in, and some dedicated cardio days formatted with HIIT (high intensity interval training). Low impact mods are shown, and form guidance is always provided.
Here’s a look at the week 2 schedule:
Day 8: Total Body Strength
Day 9: HIIT Cardio and Strength
Day 10: Rest Day!
Day 11: Booty and Back
Day 12: Chest, Shoulders and Abs
Day 13: Rest Day!
Day 14: Yoga Sculpt and Flow
The program is progressive, and trackers are included so you will build on the workouts from week 1 in week 3, and you will build on the workouts from week 2 in week 4 and so forth. This is an incredibly effective and fun way to get stronger, lose excess body fat, and feel massively accomplished as you progress!
There is a separate demo video the first time you see a new workout that you can (optionally) review to see options and modifications, or if you’re familiar with the moves already you can skip that and just jump right into the follow-along workout video.
The workouts are 25 min to 35 min in length, depending on the day. If you’re short on time, you can leave one superset off so you can still get a great workout done. Consistency is always the key – doing part of a workout is always better than doing no workout!
I’ve also included a bonus calendar that lays the workouts out a little differently, more of a M-W-F workout program in case that schedule works better for your life and helps you stay consistent!
The workouts are between 25-35 minutes long. When a warmup and cooldown have been included in your workout (recommended) this can extend them by about 5 minutes, but there is always a link included below the video so you can skip the warmup and jump to the workout in case you’re short on time.
Another great option if you’re short on time is if a workout has 3 supersets, you could do the first 2 supersets and not do the 3rd superset. It’s ok if this happens some days! After all a partial workout is better than no workout!
This program is SUPER flexible, and you can use the videos in a way that works with your schedule. There is no “all or nothing” with this program, we’re about “all or something!” You will love these workouts!
This program uses weighted objects, (there is a demo video that also shows you the bodyweight equivalent) so you could use your dumbbells or even water bottles. If you happen to have access to a barbell you could also use that (I am demonstrating with dumbbells in this program but a squat is a squat whether you’re doing it with dumbbells or a bar).
You’ll have a demo videos for each workout to show you how to do the workout with/without equipment. It goes over form and any low impact modifications for the plyometrics (explosive cardio).
Equipment I use in the workouts:
amat – alternative: a towel
dumbbells – alternatives: water jugs, cans, water bottles, laundry jugs
exercise ball – alternatives: sliders (like pieces of cardboard or paper plates)
stretchy bands – alternatives: a towel, ankle weights,
jump rope – alternative: imaginary jump rope 🙂
The equipment itself is optional, as you can use bodyweight and still get a great workout. You can also use household items to add resistance if you don’t have any equipment yet.
If you’re looking to shed unwanted body fat, this program will help! One thing that may help you see your progress is instead of focusing on “weight loss” alone, all of my programs are designed to help you get stronger and healthier and shift your body composition (muscle to fat ratio).
This changes the shape of your body and tightens and “tones” you up. You’ll lose body fat if you have it to lose – and strengthen your body by adding muscle. That means your clothes will fit differently, your waist to hip ratio will likely change, and you’ll see more tone, tightness, definition and strength in your body.
There is sometimes confusion around this topic of body composition because as we lose fat and gain muscle, the scale (where we measure body weight alone- not how much body fat/muscle/bone/water/fluid) doesn’t always reflect the changes the way we expect it to.
Here’s the Truth About Your Weight, which explains how muscle is denser than fat and takes up less space, so as we change our shape, we sometimes don’t change our “weight” as much as we expect. But the result in how we look is the same!
For the very best results, you will also want to make sure you’re eating whole, nutrient dense foods that fuel your body for your workouts. The Home Workout Domination program comes with an in-depth eating guide that includes a 7 Day Meal Plan that will kick-start your progress into high gear!
If you’re looking to get stronger this program is for you!
This versatile program combines resistance training with explosive cardio to effectively and efficiently sculpt and strengthen your muscle. As we work our bodies against a progressively more challenging load, we stimulate the muscle tissue to adapt and respond by getting stronger. As we load our joints in explosive plyometric exercises we strengthen our bones and muscle fibers.
This program is progressive, so you can build on a strong foundation and get stronger as you go. With the combination of both repetition over time and a lot of variety in the workouts, you’ll have the perfect balance of skill building and strength building.
Watch yourself get stronger with good form and have fun along the way!
Is this program good for perimenopause or postmenopause?
Yes! This is a great format for you if you’re in perimenopause OR postmenopause!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes the type of training schedule that works amazingly well.
Working different body parts on consecutive days then taking a full recovery day (or 2) is one of my top recommended training schedules for peri and post menopausal women.
This training format also benefits us when we’re in our cycling years too, and we see better and faster results than from programs that don’t have enough recovery built in. Everybody can benefit from balanced programming. It just becomes essential when we hit our menopause years, as lower hormone levels mean we don’t recover as quickly.
The reason this is an especially beneficial format for us in the menopause years is because as our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training. Programs where you are overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones.
There are 2 training sequences I like to use for the later life stages both of which are highly effective, and Home Workout Domination includes BOTH OPTIONS. You’ll have the main calendar option and a bonus calendar with an alternative training sequence in case that works better for your schedule.
Can I do this from home? What if I’m traveling or I’m in the gym?
HOME:
Home Workout Domination is a great program to use at home. The moves are done with simple equipment like dumbbells. I sometimes use an exercise ball and some stretchy bands, but all of these have options and bodyweight options are also given. It’s a really versatile program that you can use from home!
TRAVEL:
You can totally take these with you if you’re traveling! I travel a lot and create all of my programs with traveling and vacation in mind. You will have access to the entire program on all your devices as well as the workout trackers you can use if you don’t have a solid internet connection (or none at all) or would like to do the workouts without a video at your own pace. If your hotel has a gym, you can do them in a gym too!
GYM:
You will have access to the entire program on your mobile device (on any device) so you can take the follow along videos to the gym and do the workouts with me from wherever you are!
There are also workout trackers included in your program so you can track your progress. If watching a follow along video at your gym isn’t an easy option, you can just take the workout trackers and go at your own pace and keep track of what to do.
Right away! As soon as you complete your payment, the system generates a secure login and password, and you are emailed a link to log in and access your videos and program components.
You’ll always have access to this program from any device you are on.
Yes you can use this as a beginner. Since you’ll be the one choosing the equipment and resistance (i.e. how much weight you use) you can safely start where you are at. If the workout seems too taxing or too long, you can shorten it to just the first 2 circuits rather than doing all 3 and as you build your strength you can add on.
Every workout comes with a companion demonstration video to help you learn proper form, safe alignment and all the equipment options (you can opt for bodyweight) before doing the follow along workout with me.
Plus, with all the great options, you can grow with this program and use it over and over again without it feeling repetitious. This program also includes a Healthy Eating Guide with a 7 Day Meal Plan so you can get a great feel for healthy eating that supports your workouts!
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Home Workout Domination 2
What are the workouts like in this program?
This super fun workout program introduces all new moves and workouts and is a perfect next step after the first Home Workout Domination!
It includes a progressive workout series that works your entire body over the course of the week, and incorporates strength training, explosive plyometrics (HIIT), barre, dedicated abs workouts and yoga for flexibility. For example, here’s a sample of the first week:
Day 1: Lower Body 1
Day 2: Upper Body 1
Day 3: Abs 1
Day 4: Lower Body 2
Day 5: Lower Body 2
Day 6: Rest Day!
Day 7: Yoga 1
The workouts are set up in circuits, so you’ll do a few moves in a circuit for a few rounds, then move on to the next circuit. The foundation of this program is resistance training (using weighted objects), with plyometric moves built in (low impact options shown, and form guidance is always provided).
Here’s a look at the week 2 schedule:
Day 8: Full Body 1
Day 9: Barre 1
Day 10: Abs 2
Day 11: Lower Body 1
Day 12: Upper Body 1
Day 13: Rest Day!
Day 14: HIIT 1
The program is progressive, and trackers are included so you will build on the workouts from week 1 in week 3, and you will build on the workouts from week 2 in week 4 and so forth. This is a super fun series that builds on the original Home Workout Domination program with new moves and workouts, in a similar format to help you continue to progress and succeed!
There is a separate demo video included that you can (optionally) review to see options and modifications, or if you’re familiar with the moves already you can skip that and just jump right into the follow-along workout video.
Your primary strength training workouts, plus your yoga and barre workouts are between 35 to 40 minutes long, which is just 5 minutes longer than the original Home Workout Domination program. This is done intentionally as part of the way to progressively stimulate your body to respond. Your abs workouts and your HIIT workouts are in the 15-20 minute range.
If you’re short on time, you can leave one superset off so you can still get a great workout done. Consistency is always the key – doing part of a workout is always better than doing no workout!
The program includes the same type of interactive calendar you enjoyed in Home Workout Domination where you can check the days off as you go through it.
I’ve also included 2 interactive bonus calendars that lays the workouts out in a format that is more ideal for my Rockstars in perimenopause or postmenopause, but are available to anyone who would benefit from this schedule due to time constraints, etc. These formats follow my classic 4 day and 3 day split, which give you either a M-Tu/Th-F workout schedule or a M-W-F workout schedule.
Your primary strength training workouts, plus your yoga and barre workouts are between 35 to 40 minutes long, which is just 5 minutes longer than the original Home Workout Domination program. This is done intentionally as part of the way to progressively stimulate your body to respond. Your abs workouts and your HIIT workouts are in the 15-20 minute range.
If you’re short on time, you can leave one superset off so you can still get a great workout done. Consistency is always the key – doing part of a workout is always better than doing no workout!
This program is SUPER flexible, and you can use the videos in a way that works with your schedule. There is no “all or nothing” with this program, we’re about “all or something!” These workouts are super fun, and I can’t wait to train with you!
This program uses weighted objects, like dumbbells. If you happen to have access to a barbell you could also use that (I am demonstrating with dumbbells in this program but a squat is a squat whether you’re doing it with dumbbells or a bar).
You’ll have an optional demo video with the workouts to show you more in depth form and options that also includes time stamps so you can jump to see specific moves. It goes over more detailed form cues and low impact modifications for the plyometrics (explosive cardio).
Equipment I use in the workouts:
amat – alternative: a towel
an elevated surface – anything can work like the side of your couch or chair, a bench, an ottoman, etc
dumbbells – alternatives: barbell, water jugs, water bottles, laundry jugs
exercise ball – alternatives: sliders (like pieces of cardboard or paper plates)
Do I need to have done the first Home Workout Domination program to do this one?
No, you don’t have to have done Home Workout Domination to enjoy Home Workout Domination 2! This program works great as a standalone program, and you can jump in and enjoy it!
If you do use it after the first Home Workout Domination however, you will notice that it provides you with the perfect progressive steps to continue the type of training style you enjoyed, while upping the challenge to keep your body adapting and progressing.
This program will support you in building strength and losing body fat! Muscle responds well to a progressively challenging stimulus which is what you will give it during this program!
The combination of explosive cardio (HIIT) sprinkled in with our foundation of resistance/strength training is an awesome formula for sculpting your body. With the addition of ab workouts, barre and yoga, you’ve got everything at your fingertips to support your strong body!
To make the most of the training you are doing and to see the best results, you should focus on resting on your rest days, getting good sleep, eating protein with each meal and following the guidelines for healthy eating outlined in the eating guide.
Using the material supplied in the companion email course will also help you maximize your results and make your workouts as effective as possible. Our workouts are the building blocks for our results, but they can’t do their job without the supporting actions we take around our training (rest, nutrient intake, self care).
It is highly recommended that if you are in perimenopause or postmenopause you use one of the bonus calendar tracks (2 bonus options provided), as these contain a specially formatted schedule designed to help you get the best results!
This program has 2 training schedules created especially for you!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes 2 of the training schedules that works amazingly well in both peri and postmenopause.
We don’t need to do “different workouts” than when we were in our cycling years necessarily! We just need to be smart about using the training types that get the best results (resistance training and explosive cardio, both included in this program), and the training pace/schedule we follow when it comes to working out and recovery. This becomes more and more important in perimenopause as our hormone levels start to dwindle, and even more essential postmenopause once they are no longer cycling.
BONUS CALENDAR 1: 4 day split
Working different body parts on consecutive days then taking a full recovery day (or 2) is one of my top recommended training schedules for peri and post menopausal women.
For instance, the bonus calendar in week 1 for this option looks like this:
Day 1: Lower Body 1
Day 2: Upper Body 1
Day 3: Rest day!
Day 4: Full Body 1
Day 5: HIIT 1
Day 6: Rest Day!
Day 7: Yoga 1
This is very similar to the main calendar, but includes a rest day every 3rd day, with complimentary workouts paired on back to back days.
BONUS CALENDAR 2: 3 day split
Day 1: Lower Body 1
Day 2: Rest Day!
Day 3: Upper Body 1
Day 4: Rest Day!
Day 5: Full Body 1
Day 6: Rest Day!
Day 7: Yoga 1
This schedule is great if you prefer to train on a M-W-F schedule, and includes all the core workouts but spaces them out a bit further so you get more recovery time.
The reason this is an especially beneficial format for us in the menopause years is because as our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training.
Programs where you are inadvertently overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones. You will really enjoy this program using one of the bonus calendars and get great results from pacing yourself effectively so your body can respond effectively!
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
If you don’t see it within 5 minutes or so, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered). Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
30-Day Booty + Abs Challenge
What are the workouts like and how long do they take?
The Booty and Abs Challenge works your entire body with a special emphasis on your glutes and core! It combines resistance training and explosive cardio moves in different sequences and fun circuits. The workouts average 30 minutes in length.
The program includes workouts like:
Legs and Booty workouts
HIIT and Hot Abs workouts
Toned Upper Body workouts
Cardio Booty Barre workouts
Strong Back and Abs workouts
Sculpted Core Yoga
You’ll use equipment like a mat, dumbbells, an optional stretchy band and exercise ball. Bodyweight options are shown in the demo videos, as well as alternatives if you don’t have these items. There are a separate demo videos for the main workouts in the program that you can (optionally) review to see options and modifications, or if you’re familiar with the moves already you can skip that and just jump right into the follow-along workout video.
I’ve also included two bonus calendars* that lay the workouts out a little differently. One option is an every other day workout schedule, and the other is a 2-days on, one day off schedule. One of those schedules might be easier to be consistent with if the M-F calendar is a little intense.
*If you’re in perimenopause or postmenopause, either of those bonus calendar schedules are ideal for you, as we need just a little more recovery time in the menopause years for the body to respond effectively (due to lower hormone levels).
This program uses weighted objects, so you could use your dumbbells or even water bottles. If you happen to have access to a barbell you could also use that (I am demonstrating with dumbbells in this program but a squat is a squat whether you’re doing it with dumbbells or a bar).
Equipment I use in the workouts:
amat – alternative: a towel
dumbbells – alternatives: water jugs, cans, water bottles, laundry jugs
exercise ball – alternatives: sliders (like pieces of cardboard or paper plates)
stretchy bands – alternatives: a towel, ankle weights
Is this program good for beginners? What if I’m more advanced?
You can use this as a beginner, or even if you’re more advanced with fitness.
Since you’ll be the one choosing the equipment and resistance (i.e. how much weight you use) you can safely start where you are at. During explosive cardio moves, low impact options are suggested too, so you can lower the intensity whenever you need to.
If the workout seems too taxing or too long, you can shorten them up. You can use one of the Bonus tracks if you find you’re not recovering well with back to back workout days (especially important to use if you’re in peri or postmenopause).
The core workouts for this program have companion demonstration video to help you learn proper form, safe alignment and equipment options (you can opt for bodyweight) before doing the follow along workout with me.
Plus, with all the great options, you can grow with this program and use it over and over again without it feeling repetitious. This program also includes a Workout Guide, so you can get some great tips for making the most out of your program!
Is this a good program if I’m in perimenopause or postmenopause?
This program has 2 training schedules created especially for you!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes 2 bonus training schedules that work extremely well in both peri and postmenopause.
We don’t need to do “different workouts” than when we were in our cycling years necessarily! We just need to be smart about using the training types that get the best results (resistance training and explosive cardio, both included in this program), and the training pace/schedule we follow when it comes to working out and recovery. This becomes more and more important in perimenopause as our hormone levels start to dwindle, and even more essential postmenopause once they are no longer cycling.
BONUS CALENDAR 1: high volume workouts with rest days between
The bonus calendar in week 1 for this option looks like this:
Day 1: Legs and Booty 1
Day 2: Rest day!
Day 3: HIIT workout 1 + Hot Abs workout 1
Day 4: Rest day!
Day 5: Cardio Booty Barre
Day 6: Rest day!
Day 7: Legs and Booty workout 2
BONUS CALENDAR 2: 2 days on, 1 day off
Day 1: Lower Body 1
Day 2: HIIT workout 1
Day 3: Rest day!
Day 4: Hot Abs Workout 1
Day 5: Cardio Booty Barre
Day 6: Rest Day!
Day 7: Strong Back workout
The reason this is an especially beneficial format for us in the menopause years is because as our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training.
Programs where you are inadvertently overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones. You will really enjoy this program using one of the bonus calendars and get great results from pacing yourself effectively so your body can respond effectively!
This program will support you in building strength and losing body fat! Muscle responds well to a challenging stimulus, which is what you will give it during this program!
The combination of explosive cardio (HIIT) with resistance/strength training is an awesome formula for sculpting your body. With a full body program that emphasizes your booty and abs, you’ll have everything at your fingertips for dialing in a sculpted physique!
It is highly recommended that if you are in perimenopause or postmenopause you use one of the bonus calendar tracks (2 bonus options provided), as these contain a specially formatted schedule designed to help you get the best results!
To make the most of the training you are doing and to see the best results, you should focus on resting on your rest days, getting good sleep, eating protein with each meal and following the guidelines for healthy eating outlined in the training guide.
For even more support with healthy eating, add the 30-Day Challenge Meal Plan while you follow the Booty and Abs Challenge!
Using the material supplied in the companion email course will also help you maximize your results and make your workouts as effective as possible. Our workouts are the building blocks for our results, but they can’t do their job without the supporting actions we take around our training (rest, nutrient intake, self care).
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Lioness
How Long do the Workouts Take?
This is a different format of training than some of my other bodyweight or HIIT style workout programs you may have tried (30 Day #makefatcry Challenge, 90 Day Challenge). The workouts are longer, as it’s a different kind of training.
In Phase 1 (the first 4 weeks), you’ll dedicate 4 days a week to the lifting workouts, split between upper and lower body circuits. These workouts take between 45 min to an hour to complete (to account for warm-up, changing weights, resting, stretching, a HIIT finisher or an ab circuit to finish).
In Phase 2 (the second 4 weeks), you’ll do 3 days of full body power strength training (also 45 minutes to an hour with the warm up, strength training workout, abs workout and stretching) and one shorter cardio day (20-35 minutes).
You will have the option to add another day of cardio or HIIT if you are at a more advanced level and properly fueling your body with balanced nutrition – but it’s completely optional.
You can also enjoy active recovery day movement like yoga, cycling, swimming and walking on your rest days.
Yes, definitely! I recently upgraded the program to include follow along videos that you can use at home with equipment like dumbbells, stretchy bands and a swiss ball. Those of you wanting to progress and use heavier weights may want to have a squat rack and weight plates (garage gym?) at home, or go to the gym to take further advantage of building strength with the program.
Progressive overload, which means adding weight/resistance accumulatively, is what gives you results quickly – so having access to weights that go up in small increments is ideal. For most of the exercises, you can start with bodyweight or with very light weights, and as you get stronger, add weight each week.
This program is divided into 2 “phases,” which are just time periods, divided. In Phase 1, we’ll be doing upper body/lower body split workouts on different days to help you master the moves and build your strength with progressive overload.
You’ll watch your strength increase and fat start to come off your body as you build your foundation in Phase 1, then you’ll up the intensity and begin a brand new timing sequence that will take your results to the next level in Phase 2.
Progressive overload is exactly what it sounds like: adding heavier weights over time to facilitate adaptation from your body. The adaptation is increasing your strength and muscle mass- so you are progressively (increasing over time) overloading (increasing weight) your muscles with weight heavier than they are used to using.
A lot of the women I talk to and work with have a sort of fear that lifting weights or lifting heavy weights is going to “bulk them up.”
This is a total workout fallacy.
It is very hard to add muscle. It takes time, a lot of consistency, a conscious approach to nutrition, and proper sleep and rest as well. Even men, who have more testosterone than women and who carry more muscle mass (the more muscle you carry the faster you build more) work hard to add muscle. It’s not easy.
As you add lean muscle, your body burns more calories at rest – so you’ll be burning more fat as you add muscle. Weight lifting sculpts those beautiful body lines. My body shape comes from combining resistance training (like this program) with HIIT workouts (explosive cardio) – and both are included in Lioness.
Is This Only for Experienced Lifters or People Who are Already in Great Shape?
Not at all. You can start from any fitness level and experience great results. With my follow-along demo videos, you’ll be able to learn form and use lighter equipment if you’re just getting started.
No matter how much experience you have, you will really progress with your fitness and physique!
If you are an experienced lifter, you’ll love how rapidly you progress and how easily you can challenge yourself with this 2-phase program. Along with the follow alongs, you’ll have quick videos that go over each move if you’re in the gym so you can focus on your equipment and your lifts.
If you’re a beginner, you’ll quickly master the exercises with the easy-to-follow full-length video tutorials and make rapid progress.
You will get 8 complete weeks of grocery lists, daily menus, food prep guides and an approved grocery swap out list – that way you can make each recipe work for you and your families needs. (these recipes and plans are not found in any other Betty Rocker programs)
All the food in the plan is whole-food based. There are vegetarian options included, and everything is gluten and dairy free.I also provide great nutritional information to give you an insight of what each of the nutrients are and how they are working together in your body. It is very important to know what you are eating and why!
Are the Meal Plans Easy to Follow? Do I have to follow them exactly to have success?
The plans are very easy to follow, but you are unique – you can adapt them to suit you easily. You do not have to follow them exactly, and I don’t recommend it.
I would recommend beginning by browsing the recipe guide to see what recipes you’d like to try. Ease into the eating plan – focus on incorporating more whole foods, having a daily green smoothie, including protein in all your meals, and check out the daily menus for ideas.
When you build your daily eating around whole foods with balanced nutrients your body will quickly respond with more energy, support your lean muscle development for more tone, and you’ll lose excess body fat.
What if I am Vegetarian/Have a Food Allergy/Don’t Like a Recipe?
That is no problem at all – all of my meal plans are super flexible, and also include vegetarian options.
If you have a food allergy, simple use the “food swaps” section of the Eating Plan to interchange whichever food doesn’t work for you to with something similar. Anything on that list of swaps is a great option!
If you don’t like certain ingredients in a recipe, you may also use that food swaps section to use something you DO like.
As long as you’re choosing foods and ingredients that are in their whole and unprocessed forms, you can’t go wrong.
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Can I Watch the Videos on my iPad or Mobile Device?
Totally. You’ll have a secure login and password that will give you access from any device you’re on. If you ever lose your login, you can send an email to support@thebettyrocker.com and we’ll re-send it to you!Click Here to Get Your Lioness Program
PerimenoFit
Is this program mine to keep or does it expire?
This program is yours to keep once you purchase it! You’ll have a secure login and password that gives you 24/7 access to use the workouts, and you can repeat the program again in the future anytime! Since you get 3 different workout tracks (bodyweight, home equipment options, gym equipment options) you have the potential to use it multiple ways!
And, as a special bonus I’ve created an alternate layout for the workouts that’s also optimized for Perimenopause in a special bonus sequence that will give you another way to explore using the program 🙂
Can I do this at home? What if I’m traveling or at the gym?
Great news, this program has 3 options for every resistance training workout so you can pick the one that fits your needs! The workouts are programmed to work the same muscle groups regardless of which track you choose, and all include modification suggestions and form instruction so you stay aligned and safe
There is a bodyweight only workout each day that you’ll just need a towel for on occasion and sometimes an elevated surface like the side of your couch or a chair, or even some folded up towels.
There is a home workout option each day that you’ll be able to use your home workout equipment like dumbbells, stretchy bands, an optional exercise ball and an elevated surface like the side of a couch or chair.
There is a gym equipment option each day that you can use if you have a home gym or garage gym, or like to go to a gym. The equipment used in that option includes dumbbells, barbells and weight plates, bands, a high bar (for pull ups – options shown to build up to them), and a bench or elevated surface.
What equipment do I need?
Depending on the track you choose for your resistance training, your needs will vary. Here’s what you’ll need for:
Bodyweight workouts: occasionally a towel, an elevated surface like the side of your couch or a chair, or folded up towels
Home workout equipment workouts: dumbbells, stretchy bands, an optional exercise ball and an elevated surface like the side of a couch or chair
Gym equipment workouts: dumbbells, barbells and weight plates, bands, a high bar (for pull ups – options shown to build up to them), and a bench or elevated surface.
How long do the workouts take?
Depending on which track you choose (bodyweight, home equipment or gym equipment – and you can switch whenever you like) the workout length varies slightly.
Bodyweight workouts: 20-25 min
Home equipment workouts 25-30 min
Gym equipment workouts 35-40 min
Workout days also include a 4 minute explosive cardio session that you can elect to do or not, your choice and depending on your energy balance that day.
Workouts also contain an optional warmup and cooldown video that you can elect to use or skip, depending on your time and needs. Those are between 3-5 minutes long.
Mobility and yoga classes are also included to use on your recovery days, and are all between 20-25 minutes in length.
I don’t understand why I need rest days, and if I’m on a rest day am I supposed to not do anything at all?
Muscle doesn’t actually develop or strengthen when we’re training it – it’s actually going through a process where we are creating microtears and an inflammatory response. This is why I always say, “exercise is a healthy stress when WE are healthy.” In perimenopause we start to lose the higher levels of estrogen that carried us through our cycling years, and gave us a bit more of an edge in muscle adaptations and recovery. This is why we want to start getting more strategic about the volume (how challenging the workout is) of the workouts we do, and getting more intentional about the rest we take around them.
The period before our training sessions is full of opportunities to prime the body for a high volume effective workout – when we come to a workout recovered and rested, we can push harder and achieve our potential within the workout we do. If we come to our workout depleted and still inflamed or recovering from our last workout, we can’t push as hard and we won’t create the same adaptations in the tissue while we train.
The period after our training session is full of opportunities to repair the tissue we train in our workouts – by refueling appropriately and by resting so the body has time to recover and rebuild (using those nutrient building blocks.)
Using the time around our workouts ( immediately before and after, and/or on our rest days) to focus on self care like mobility and stretching will help keep your muscle tissue flexible and healthy, and improve the health of your joints.
Trying to sneak in more workouts on designated rest days doesn’t do you any favors in the long run, especially in perimenopause when your lower estrogen levels are going to make it just a little tougher to recover from your workouts and receive that anabolic stimulus that our E2 estrogen provides us with when we have higher levels of it. So working with your body in perimenopause is all about applying the best training strategies like resistance and explosive cardio with optimal rest and self care.
What does a “progressive” workout program mean?
A progressive program is one that builds on the workouts that come before. This program has a series of different workouts that you get to see again, and track your progress with as you go. This is a highly effective form of strength training that yields great results, and helps build confidence in key movement patterns that support your posture, balance, and sculpt your butt, legs, arms, abs and back!
In the first 4 weeks of the program you’ll build a strong foundation and in the second 4 weeks of the program you’ll build on that foundation with an additional circuit added to take your results up a notch!
I know this is for Perimenopause, but I’m postmenopausal. Can I do this program too?
Absolutely you can. While my focus in this program is educating about perimenopause and the way our hormones change during this life stage, things follow a similar path once we get to the postmenopausal years and our estrogen and progesterone levels drop off. Learning to train and nourish ourselves optimally in perimenopause sets us up for stronger postmenopausal years, and the workout, nutrition and recovery strategies we want to start using in perimenopause are also what will serve you postmenopause as well. You could use this program with tremendous success, as these strategies will also support you.
How is this program different from your other programs?
You still get lots of me, with all the follow along workout vids with form and alignment guidance that you know and love! But I went one step further with this one, you get 3 video options for each workout: one with just your bodyweight, one with home workout equipment like dumbbells, and one with heavier equipment like barbells. So anyone who gets the program can start with what they have and progress.
The program is also specifically formatted in one of the best sequences for perimenopause – and includes another bonus calendar scheduled sequence that is also ideal. The workouts combine explosive cardio and low impact resistance/strength training. What’s cool is that you can opt in or out of the cardio on any given day since it’s at the beginning – in perimenopause our energy levels tend to fluctuate a lot, so it’s good to have that option.
I also provide a lot of education about the perimenopause journey, which is not in any of my other programs, so that once you complete it you’ll have a way deeper understanding of the entire process and know exactly how to train moving forward (if you have other programs of mine, they have likely been upgraded in a way that would be beneficial to you as well and include more options that address the menopause years).
This program also has a cookbook with recipes optimized for perimenopause to help you get just a little more protein, plus show you how easy that is to do. They’re all rich in fiber and whole food based.
So yes, this program is similar to my other programs in quality and follow along workout videos, professional workout programming and all the other things I deliver, but it is specific to perimenopause with unique guidelines, bonus gifts, a unique workout plan and unique recipes.
Is this program ok if I’m a beginner? And what if I’m more advanced?
Yes, this program is great for beginners. The bodyweight track is a great way to build a strong foundation and apply these principles of strategic recovery with effective resistance training and explosive cardio. In each workout, there are inserted follow along videos showing the modification options that are a great place to begin and build more balance and stability as you get comfortable with the training.
This program is great if you’re busy and want me to make it easy for you to maintain your fitness level through perimenopause. It will teach you the most important structure and principles of getting the best results as you traverse this life stage that you can apply moving forward in other programs as well.
If you’re more advanced you’ll love this program because you’ve probably built a strong base already. This will give you the nuances that will help you avoid burnout in perimenopause and advance your skillset and adaptive potential. If you want to make a workout more challenging, add more rounds, up your resistance and/or add another bout of explosive cardio. The important thing is to rest effectively and nourish well so your body can come back strong.
How soon will I get my program?
Right away! Check the email you used at checkout to find your purchase access details. PerimenoFit™ is delivered inside a secure area that you log into. I’ll be emailing you within 5 minutes of your purchase with your login information. If you don’t see your welcome email, check your spam/junk folder, make sure you used the right email address (when using things like Paypal, the welcome email goes to the email address associated with that account).
Sometimes if you had a typo in your email address that you didn’t notice, your email will get lost. If you’ve previously unsubscribed to the Betty Rocker email list, we can’t send you the welcome email, because we don’t have permission to email you.
So if you don’t see the email within 5 minutes or so and you suspect there might be an issue, send us an email at support@thebettyrocker.com and we’ll track it down for you!
Will resistance training and workouts that “make me stronger” make me bulky? You’re always talking about muscle.
I’m always telling you that muscle is “metabolic currency,” because the more muscle you carry, the more calories you burn at rest, or the more energy you expend just by existing.
Muscle tissue is something we want to actively pursue and protect as women, especially as we age. Not in a bodybuilder way, ok for those of you thinking “why does Betty Rocker want me to focus on muscle, I just want to get toned!”
I do want you to be strong and have muscle – with an aside of much respect for the bodybuilders among us – that path requires years of work, training and eating plus with our much lower levels of testosterone than men, women do not easily become bodybuilders. Just focusing on muscular strength and more resistance training and upping your protein intake will not turn you into a bodybuilder. That takes some doing.
So when I say I want you to focus more on your muscle, this is what it’s about – we want to strengthen the muscle tissue we have, what you may think of as “muscle tone” is simply strengthening your muscles.
And when we set our sights on creating a strong body with respect to our healthy muscle tissue, this improves our basal metabolic rate – which in turn makes us more efficient fat burners and improves our muscle to fat ratio – because our resting metabolic rate is influenced by our body composition, and the more muscle we carry the more calories, or energy, we burn at rest.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
What if I’m not satisfied?
Then you will get your money back, no problem at all! If you aren’t satisfied with this program in 60 days (the full length of the plan), you can get a refund. Just write to us at support@thebettyrocker.com, and we’ll be happy to help you!
How do I access my program, and how soon will I get it?
You will get your program right away! Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and if you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Rock Your Life
What does the Rock Your Life membership include?
Rock Your Life is a fitness membership that gives you 24/7 access to ongoing customized training programs, healthy recipes, a massive support network and direct access to me and the Team Coaches.
FUN CHALLENGE PROGRAMS
With over 70 challenge programs (and more being created regularly), you’ll always be inspired to work out!
We make sure you can find the perfect option that fits your life right now with choices in lots of different categories. We’ve got bodyweight challenges, challenges that use simple equipment like dumbbells, and challenges that use heavier weights like a barbell. There is a wide variety of time frames to choose from.
Sometimes it’s more motivating to focus on a short term goal rather than a whole 30 days, so you’ll also find plenty of variety like 5-day, 7-day, 14-day and 21 day challenges in the mix with the 30 day challenges.
Ensuring you can be consistent with your training by providing you with lots of options is why we get such great results!
CUSTOMIZED PROGRAMMING FOR YOUR LIFE STAGE
And speaking of options, every challenge program has options for women in different life stages. As we get into perimenopause and postmenopause, we really benefit from adding a little more intentional recovery between high volume training sessions. That’s where I come in! Each challenge has options for you that will help you get the best results at every age.
NEW DROP IN CLASSES ALL WEEK LONG!
The Team Betty Rocker coaches and I teach new classes all week long! If you’re not following a program, you might enjoy just taking drop in classes, or seeing what’s new and exciting!
There are a wide variety of options available – from strength training to HIIT to yoga to barre, kickboxing and more! We send out the class schedule every Monday and you can drop in if our class time works for your schedule. All classes are recorded and added to your class library for you to access 24/7!
CLASS LIBRARY
You’ll have access to over 1000 workouts, searchable by time, type of class, body part you want to train and more! You’ll never miss an opportunity to #stopdropandbettyrock whether you’re home, traveling, at the gym or outside!
HEALTHY RECIPES
You’ll have access to over 400 healthy recipes that include nutrient information. Plus, you’ll get a Jumpstart healthy eating guide as a bonus when you join to help you create the best eating system for you. Myself and the Team Betty Rocker Coaches are available daily in the group to help answer any questions you have.
SUPPORT, COMMUNITY and COACHES
Speaking of the coaches, we’re available to support our members! We have a private women’s fitness community you’re invited to join as a Rock Your Life member, and we’re also available via email.
Our community is a strong, empowering place to be. It will uplift you, give you new friends, motivation and support if you’d like to join us!
simple, home workout equipment like dumbbells, an exercise ball, or stretchy bands.
heavier equipment like barbells and weight plates (for those who have access to that type of equipment).
Challenges are clearly marked with the type of equipment used (if any), and we’re frequently showing modifications and options, so you’re always welcome to try anything that looks fun to you!
We love variety, and we offer lots of it so you can find something to do anywhere, from your home gym to your hotel room!
With a variety of classes and challenge workout plans to choose from, you’ll always have something fun to look forward to that you can do wherever you are.
We have a ton of variety so that you can find a workout or challenge to suit your ideal time frame! You can choose from a variety of time frames, including…
Can I do this if I’m a beginner? What if I’m more intermediate to advanced?
Great news, Rock Your Life has the most options of anything I offer, and you can train with us if you’re a beginner (or coming back to fitness), if you’re intermediate, or if you’re more advanced!
You can build (or rebuild) your foundation with the Back to Basics Challenge, try out one of the low impact challenges or a bodyweight challenge to build a strong base. We always offer modifications and options!
You can work out from home (or in the gym) with your dumbbells, building confidence and strength as you ramp up the resistance used with our expert guidance and form cues. Check out fun challenges like the Body Sculpt Challnege, Strong For Life, Rockin Abs and Booty and more! We always cover alignment and core stability to ensure you have good body awareness and get stronger safely!
You can train from your home gym or at the gym with heavier weights using a barbell and weight plates and ramp up the resistance level over time with progressive overload workouts designed to challenge you with different skills and sequences! Check out the Rockstar Weight Training series and the many progressive strength training challenges! No matter how advanced we get, we still reference our form and alignment, and listen to our bodies.
In Rock Your Life, we have thoughtful programming for every fitness level so you can start where you are and get stronger over time!
Is this good for perimenopause? What about postmenopause?
The short answer is yes, and yes!
I provide custom sequencing and guidance for our challenges that are optimized for you based on your life stage.
When we’re still in our cycling years, our body has a natural fluctuation of estrogen and progesterone throughout the month. We want to train at an intensity level that supports where the hormones are in our cycle.Since we all have unique timing and lengths to our cycle, I provide guidance and balanced challenge programs. This will help you easily customize your training schedule for your needs so you can maximize your workout effectiveness to sculpt muscle and lose body fat, avoid burnout and feel your best.
As we reach perimenopause our cycle starts to slow down causing hormone levels to fluctuate. This affects the body’s ability to recover from our workouts, meaning it’s easy for us to get into an inflamed state by overtraining and not realize it – which sabotages our results by causing more fat storage and more muscle loss. Combined with our body’s additional need for amino acids and our higher sensitivity to insulin we are often set up for a perfect storm that makes everything we did in the past feel like it’s not enough, or not working anymore.I give you custom programming for every challenge so you can make your workouts and rest periods really effective, plus I support you with the nutrition information you need so you can put all the right information together to create an optimal state to sculpt lean muscle and lose body fat.
Once our cycle stops and we reach post menopause, the absence of key hormones that used to drive things like muscle and bone remodeling, fat loss and even our energy levels means we have less resilience to recover from things like endless cardio and overtraining, and we don’t bounce back as quickly. Combined with our increased need for key nutrients that don’t get addressed, many women often struggle to lose weight and regain their energy.I provide you with custom training schedules for each challenge so you can stay safe and strong while challenging yourself effectively, recovering effectively, and eating to support your training. Putting these tools together will help you create that state in your body to optimize fat loss, sculpt lean muscle, and support bone density for years to come.
Yes! And you get to choose the best one for you! The coaches and I are always there to offer support and guidance in choosing the best one if you’re not sure, but all it takes is selecting the time frame you want to train in, whether or not you want to use any equipment, and then just browsing from the options you narrowed down!
Every quarter we host live challenges (which are super fun) and invite the whole community to participate! Anyone who wants to join can start anytime, as we post each new day of the challenge inside the interactive challenge calendar. All the members can access and view the new workouts anytime, so you never miss out!
You don’t have to start a new program every month if you don’t want to, we want you to have plenty of space to complete your current program, and we provide lots of flexible schedule options for you so you are empowered to pace yourself appropriately.
You can also choose classes from the class library, or come to a drop in class if you’re in between challenges. We also have lots of short challenges to take if you want a short-term motivational boost – like a 5-day challenge, or a 14 day challenge. We have all kinds of options to make sure you always have something to look forward to!
As soon as you join, I’ll send you an email so you can log into your private member’s area on any device. I’ll share an Orientation with you to help you get set up and find everything easily. It’s all laid out and very easy to see, access and use. Just show up and I’ll walk you through it!
Here’s a breakdown of exactly what happens once you join.
Once you join Rock Your Life, you’ll receive a Welcome email with a secure login and password so you can access everything! (don’t see that email within 5 minutes? Check your spam, and if it’s not there, just email us at support@thebettyrocker.com so we can help you!)
Once you log in, you will see Rock Your Life inside the dashboard, alongside all of the other Betty Rocker programs I offer. Rock Your Life will be unlocked (any other programs you own will also be unlocked on the dashboard too).
Select Rock Your Life and that will open a separate Rock Your Life menu!
Start with Orientation. I’ll ask you some questions about yourself, and take you on a short tour of where to find everything you now have access to, along with some suggestions about how to select a challenge program.
If you’re ready to choose a challenge, from the Rock Your Life Menu select “Challenges!” That will open a page with all the available challenges!
At the top of the Challenges page, you’ll see the challenges that are 🔥 hot right now, followed by challenges in alphabetical order. Once you start a challenge, your “active” challenges will show at the top as a shortcut.
To choose a challenge, use the handy filters to narrow down your choice. You can filter by time, equipment used, challenge series, type (progressive or non-progressive).
Challenges are built in interactive calendars, so you can check the days off as you go and have a shortcut to the private group to check in, ask a question or see what people are up to.
Read the “About the Challenge” to learn more about custom tracks for different life stages, and choose the best track in the calendar to follow based on where you are at!
Once you have chosen a challenge, go back to the Rock Your Life menu and check out the Recipes collection!
From the Rock Your Life menu, you can also join the Community if you are interested in being part of it! (Totally optional, you can also get support from us anytime with a simple email!)
From the Rock Your Life menu check out and download your Bonus Gifts!
You don’t have to use everything all at once – you can customize your experience and try things out to see what you enjoy. If you walked into a gym, you wouldn’t expect yourself to start using all the equipment the first day or the first week!
We’ll be there to support you, just reach out anytime!
How is the Rock Your Life Membership different than other Betty Rocker Programs like the 90 Day Challenge, Home Workout Domination, LIoness, etc?
All of the Betty Rocker workout programs and meal plans are sold separately from Rock Your Life. Rock Your Life is a monthly membership where you get unlimited access to a huge collection of fun challenge workout programs, recipes, coaching and support – and it is constantly being added to and receives my highest level of support.
Rock Your Life can be the perfect place to get more personalized support for any Betty Rocker programs you are currently using, or to enjoy camaraderie and accountability!
Rock Your Life can also be the perfect follow up to another Betty Rocker program you enjoyed. Many of the challenges were created with programs people have done and enjoyed in mind, so they can get more of what they like.
For instance, if you enjoyed the 90 day Challenge, you would enjoy the Fast Fitness Challenge, or Bikini Body, or even Make Fat Cry 2!
If you enjoyed the Home Workout Domination Challenge 1 or 2, you would also love Rockstar Strong, Strong For Life, or the Ripped Rockstar Challenge to name a few!
If you enjoyed the Booty and Abs Challenge, you would love the Rockin’ Abs and Booty Challenge series, or the Fast Abs and Booty series!
If you enjoyed Lioness, and did it mostly with heavier equipment, you would love the Rockstar Weight Training series – we have 7 in the series so far, or any of our progressive strength training challenges!
Am I a member of Rock Your Life if I’m doing the free #makefatcry Challenge?
The #MakeFatCry challenge is a separate free program, sent to you via email daily.
(if you enjoyed that free challenge, it’s included in Rock Your Life along with #Makefatcry 2 and #Makefatcry 3!)
Rock Your Life is a paid monthly fitness membership that gives you access to over 70 different challenges, weekly workout classes, a massive recipe collection and ongoing support.
Rock Your Life is not part of any other program, and new members can join anytime with a 30 day trial! Returning members are welcome back anytime, and can use the “returning members” button. The 30 day trial is available just once.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
How Do I Cancel My Membership? And what is the Cancellation Policy?
Simply email us at support@thebettyrocker.com and we will take care of the cancellation right away! There is also a convenient form right inside your membership profile to help you in the event you need to cancel your membership. There is no commitment or obligation to stay, and you are not locked into anything. You can cancel at any time, there is no contract.
Once you join as a new member there is a 30 day trial period, at the end of which you will be billed. The charges then recur monthly. We email you prior to your first billing to alert you to the upcoming charge and make sure you want to stay. When you join as a returning member, you are billed when you join, and then monthly after that unless you cancel.
We do not refund partial months, however if you cancel within 7 days of having been billed, our team will refund your most recent monthly payment as a courtesy.
If you join as an annual member, the charges recur annually. We email you prior to your next bill to alert you to the upcoming charge, and ensure you want to stay. We do not refund parts of the annual membership, or the annual membership itself after 30 days have passed.
How long you stay is completely up to you, and we are here for you if you need to cancel.
Just contact my friendly customer support team at support@thebettyrocker.com if you need help or have any questions.
I ❤ Vanilla Protein
Is I Vanilla Protein Gluten and Dairy Free?
Yes – it is 100% gluten and dairy free. It is ideal for anyone who is looking for a plant-based protein with high digestibility. I Vanilla Protein contains NO grains, soy, alfalfa, corn, fructose, or artificial sweeteners.
How do I use it?
Shake it up, blend it up or bake with it!
Mix 1 serving of I ❤️ Vanilla Protein into 8-12 oz of water, or other liquid of your choice and shake or mix vigorously to combine.
It also bakes beautifully into many recipes, increasing the protein and micronutrient value of your recipe.
Bonus Recipe Guide included in your first purchase!
Should I use it daily?
While you can use it daily to increase your protein intake, you could also prioritize using it on days you exercise. Be sure you’re also getting plenty of quality complete protein from whole foods.
What is the taste and texture like?
I Vanilla Protein has a light, sweet vanilla flavor with no awkward “plant” aftertaste. We use 100% organic ingredients of the best quality to blend your shake, and we included a little coconut milk powder (flavorless) to help give it a creamy and smooth texture minus the dairy.
What is it sweetened with, and does it have added sugar?
I ❤️ Vanilla Protein is sweetened with an organic, all natural and sugar-free sweetener called monk fruit. Unlike other sweeteners that contain fructose or sugar alcohols, monk fruit gets its sweetness from unique antioxidants called mogrosides that are extracted from the fresh pressed juice of the fruit. Because of these unique properties, monk fruit provides great antioxidants and anti-inflammatory benefits without having an effect on blood sugar.
How does it blend?
Even when shaken up with just water, I Vanilla Protein blends beautifully, and is drinkable without being gritty or sticky. Because I chose not to add a bunch of coagulants and other additives to make it bind, if you leave I Vanilla Protein sitting in a glass of water for a while, some of its sediment will naturally sink to the bottom of your glass. This is normal, just give it another stir, or another shake if it’s in your blender bottle and it will mix right back into the water.
Do you ship to countries outside of the United States?
Yes! We ship to Canada and the UK at this time.
I ❤️ Chocolate Protein
How does it blend?
Even when shaken up with just water, I ❤️ Chocolate Protein blends beautifully, and is drinkable without being gritty or sticky. Because I chose not to add a bunch of coagulants and other additives to make it bind, if you leave I Chocolate Protein sitting in a glass of water for a while, some of its sediment will naturally sink to the bottom of your glass. This is normal, just give it another stir, or another shake if it’s in your blender bottle and it will mix right back into the water.
What is it sweeteened with, and does it have added sugars?
I ❤️ Chocolate Protein is sweetened with an organic, all natural and sugar-free sweetener called monk fruit. Unlike other sweeteners that contain fructose or sugar alcohols, monk fruit gets its sweetness from unique antioxidants called mogrosides that are extracted from the fresh pressed juice of the fruit.
Because of these unique properties, monk fruit provides great antioxidants and anti-inflammatory benefits without having an effect on blood sugar.
What are the taste and texture like?
I ❤️ Chocolate Protein has a light, sweet chocolate flavor with no awkward “plant” aftertaste. We use 100% organic ingredients of the best quality to blend your shake, and it is sweetened with monkfruit. It has a creamy and smooth texture minus the dairy.
How do I use it?
Shake it up, blend it up or bake with it!
Mix 1 serving of I❤️Chocolate Protein into 8-12 oz of water, or other liquid of your choice and shake or mix vigorously to combine.
You can also add a serving of I Chocolate Protein to a smoothie and blend it.
It also bakes beautifully into many recipes, increasing the protein and micronutrient value of your recipe. You’ll get a free recipe guide with 27 recipes to try with your first order!
Is “I ❤️ Chocolate Protein” gluten and dairy free?
Yes – it is 100% gluten and dairy free. It is ideal for anyone who is looking for a plant-based protein with high digestibility. I ❤️Chocolate Protein contains NO grains, soy, alfalfa, corn, fructose, or artificial sweeteners.
Berry Green Protein
What is “Berry Green Protein” and how is it made?
Berry Green Protein is an organic, high-protein (22 grams per serving), nutrient-dense, plant-based functional food powder. Its protein source is a natural pea protein isolate from certified organic North American grown yellow peas. This pea protein is produced with a natural fermentation process which uses no chemical solvents.
It has an excellent array of amino acids, including high levels of BCAA’s (branch chain amino acids).
We work closely with our certified organic growers to get the best phytonutrient profile in this proprietary blend of greens, vegetables and fruits. The brightly colored, non-oxidized powders are protected from direct heat, UV light and moisture during the manufacturing process. The organic blend of ingredients is harvested at an optimal time, then concentrated and dried to preserve their nutritional potency.
Yes – it is 100% gluten and dairy free. It is ideal for anyone who is looking for a plant-based protein with high digestibility. Berry Green Protein contains NO grains, alfalfa, corn, fructose, or artificial sweeteners.
We sometimes get questions about wheatgrass and barley grass, as they sound like they’d contain gluten! Wheatgrass and Barley Grass are both grasses of the wheat and barley grain. While the kernels of these plants contain gluten, their grasses do not. Many people commonly juice wheatgrass as it can often be found in health food stores.
How do I use it?
Shake it up, blend it up or bake with it!
Mix 1 serving of Berry Green Protein into 8-12 oz of water, or other liquid of your choice and shake or mix vigorously to combine.
You can also add a serving of Berry Green Protein to a smoothie and blend it.
It also bakes beautifully into many recipes, increasing the protein and micronutrient value of your recipe.
Bonus Recipe Guide included in your first purchase!
Should I use it daily?
While you can use it daily to increase your protein intake and boost your greens and fruit micronutrient intake, you can also use it every other day if you’re rotating in another type of protein you enjoy or getting plenty of protein and greens from whole foods.
Should I still use it if I’m already having green smoothies?
Yes, I really recommend that you add a concentrated greens powder into your rotation of smoothies, and I always recommend adding protein to your smoothies to ensure you meet your daily needs for protein – especially if you’re active. You can either add Berry Green Protein right into your smoothies themselves, or enjoy it as an additional serving in a glass of water at some point in the day.
You may not be getting enough variety in the greens you’re putting in your smoothies to really harness all of the phytonutrients, vitamins and minerals that can be derived from the 15 different superfoods in this blend. It’s also very hard to ensure that the greens and fruits you’re using in your smoothies were harvested at their optimal time for the best bioavailability of nutrients, and we know how expensive organic produce can be. This is a wonderful way to supplement what you’re already doing and give your body some real health insurance!
How does it taste?
Berry Green Protein tastes like the real strawberries and vanilla bean we use to flavor it with! It has a lovely smell that you’ll notice right away when you open the container for the first time, and the taste matches the aroma. We use monkfruit to sweeten Berry Green Protein, and it has a balanced moderate sweetness with no weird aftertaste, so you can enjoy it in water, or still add fruit in a smoothie and it won’t be “too sweet.”
How does it blend?
Even when shaken up with just water, the Berry Green Protein blends beautifully and is drinkable without being gritty or sticky. Because I chose not to add a bunch of coagulants and other additives to make it bind, if you leave Berry Protein sitting in a glass of water for a while, some of its sediment will naturally sink to the bottom of your glass. This is normal, just give it another stir, or another shake if it’s in your blender bottle and it will mix right back into the water.
Do you ship to countries outside of the United States?
Yes! We ship to Canada and the UK at this time.
Rock and Restore
What are Essential Amino Acids?
Of the 20 amino acids, there are 9 that the body cannot make on its own and must get from dietary sources. All 9 of these essential amino acids (EAA’s), which include the branch chain amino acids (BCAA’s), are included in Rock and Restore.
Unlike fat and carbohydrates which the body can store easily for later in the liver and in fat cells, the body doesn’t store amino acids for later use – which is why it’s important to include protein regularly throughout the day in your meals.
The protein you eat gets broken down into amino acids, but different foods provide different combinations of amino acids and not every food that contains protein contains all the essential aminos.
Without adequate consumption of all of the EAA’s, the body may break down healthy tissue like muscle tissue to obtain the amino acids it needs to perform essential functions.
How do I use Rock and Restore?
You can use it before, during or after a workout – all times will support and replenish your essential amino acid stores. Mix 1 scoop into 8-12 oz of water (Betty Rocker likes hers with more water than less) and combine until well blended using a shaker bottle or stirring vigorously. Since this is a free-form amino acid and not dietary protein, you will not feel “full” from drinking it and can eat normally post-workout.
You can also use it on non-workout days if you feel you are not taking in enough dietary protein, as it will help supplement your overall essential amino acid intake.
How does Rock and Restore support my workouts?
Rock and Restore contains all 3 of the branch-chain amino acids (BCAA’s). BCAA’s are well known for supporting muscle growth, repair and recovery and Rock and Restore contains an optimal dose of the BCAA leucine, considered the most anabolic amino acid (promoting muscle protein synthesis and metabolic activity), which is particularly applicable for athletes and anyone looking to build lean muscle mass.
Drink it before, during or after your workout to provide your body with the building blocks needed for muscle protein synthesis and repair and recovery of muscle tissue.
Is Rock and Restore Gluten and Dairy Free? Vegetarian? Are there added sugars?
Yes, this formula is 100% gluten and dairy free, contains no added sugars, and is also vegetarian and hypo-allergenic.
Can you ship this outside of the continental USA?
Yes! We ship to Canada and the UK at this time.
Full Body Collagen
What is Collagen?
Collagen is the most abundant protein found in our bodies and acts like the “glue” that holds everything together. It is the primary component of our hair, skin and bones and makes up a portion of other connective tissues like cartilage and muscle as well.
It is comprised of the amino acids glycine, proline and hydroxyproline. These three amino acids can be found in other protein sources, but not in as high of concentrations – which is why collagen peptides are a great supplement to a healthy balanced diet.
Numerous scientific studies have shown that collagen supplementation can reduce joint pain, increase the quality and strength of your nails, improve the elasticity of your skin and reduce wrinkles, speed healing, and strengthen bones.
Where does collagen come from?
In times past, hunter-gatherers made use of the entire animal they hunted making rich bone broths from boiling down bones, hooves and hides to take advantage of the rich and nourishing collagen peptides that were distilled out in the process. In its modern supplemental form, it is still derived from the distillation of these same often unused (in our modern era) parts of animals that contain an abundance of collagen so less is wasted.
What is the source of Full Body Collagen?
We source Full Body Collagen from cows from Germany that are fed a mixed diet of grass and hay (in the winter). Our farmers never use GMO food or antibiotics, which is one of the reasons I chose a reliable and high quality supplier in Europe – the standard is simply better due to GMO’s being banned and other farming standards being more in line with what I wanted to put in my own body. We’ve hydrolyzed the collagen which means it’s in the smallest, finest particles – making it extremely dissolvable in anything, as well as exceptionally easy for your body to absorb and digest so it can do the most good for you.
What does it taste like?
Unlike many collagen supplements, our collagen has no odor, taste or flavor. I encourage you to watch some of the review videos, as this comment about our collagen being actually flavorless (unlike other collagen brands they have tried) has been made by numerous people. Since our collagen comes from a high-quality source and is broken down to such a fine particle, it is instantly dissolvable in any beverage and many people even use it in their coffee.
I’ve tried other collagen before and it was lumpy/left globs behind – how does Full Body Collagen dissolve?
Full Body Collagen can be mixed in anything and dissolves completely and instantly thanks to it being hydrolyzed and fine grain. I recommend putting the scoop of collagen in first if you’re pouring it into a beverage and then stirring the beverage over the top of it for best results – but I’ve had no issues mixing it in after I’ve already poured my liquid in either. Finding a collagen that fully dissolves is a good thing – that means your body will be able to easily absorb all of the goodness you are taking in.
Is it Gluten and Dairy Free?
Yes – there is just one ingredient in our collagen peptides: collagen peptides. No dairy or gluten, wheat products, nuts, corn, soy, sugar or anything other than collagen are added. You’ll notice that there is some sodium on the nutrition label, that is naturally occurring and many foods contain some minerals like this.
Is it Vegetarian?
Collagen is found exclusively in the flesh and connective tissues of mammals. If you are looking to supplement some of these amino acids in a plant-based way, you could consider spirulina which contains 2 of the 3 amino acids found in collagen: glycine and proline (it does not contain hydroxyproline). You can try my Berry Green Protein, which contains spirulina if you are looking for a plant based alternative to collagen, and consider boosting it with a spirulina powder or capsule.
Is it Sugar Free?
Yes, it is 100% sugar free. We do not add anything to our collagen peptides. They have no taste, sweetness or flavoring and are extremely versatile.
How do I use Full Body Collagen?
There are so many ways to use collagen peptides! I have used them in so many different ways and I put together a Full Body Collagen Recipe Guide that you’ll receive with your first purchase.
You can add it to coffee or tea, a smoothie, or simply shake it up with your favorite protein powder to boost the amino acid profile. It is also so convenient to add it into any kind of soup, oatmeal or baked good to receive all of the amazing benefits, plus a boost of amino acids without changing the flavor or texture.
Can I use Full Body Collagen daily?
Yes! Full Body Collagen is in my daily rotation because of its amazing protective benefits for your skin, joints and bones, and numerous studies have been done showing its efficacy with daily use. It’s really versatile in that it is flavorless, can be mixed in anything and dissolves completely and instantly.
Can you mix Full Body Collagen with a regular protein powder?
Yes, definitely and that’s a great idea! Full Body Collagen is an excellent way to boost the amino acid profile of your regular protein powder so you can receive all of the amazing benefits for your joints, skin and bones.
Can you ship this outside of the continental USA
Yes! We ship to Canada and the UK at this time.
Whole Sleep
What is Whole Sleep and how does it work?
Whole Sleep is a blend of herbs and organic compounds that support your body’s natural sleep cycle. It will help you fall asleep – and stay asleep – so you wake up refreshed and energized, and ready to ROCK your day without the after effects commonly associated with sleeping pills.
Whole Sleep works with your body to promote GABA, the neurotransmitter that promotes relaxation – and serotonin, the hormone that promotes a feeling of calm and well-being. When you take it at the time you’d like to fall asleep, it will help reset your body clock so you more naturally become tired at the right time moving forward.
Whole Sleep is not a magic pill. Other lifestyle factors can influence the quality of your sleep like noise, light exposure too close to bedtime, eating, consuming alcohol or exercising just before bed, and other people in your sleep space. Check out our 5 senses guide to help optimize your sleep environment so Whole Sleep can serve you to the utmost.
Who is it for?
Whole Sleep is excellent for anyone who needs support for a quality night’s rest. It’s great for those seasons of our lives where we just aren’t able to get enough sleep, and want to make the sleep we get higher quality. For example, if you’re going through a period of high stress, working the night shift, traveling through different time zones (or travel in general), taking care of small children or other dependents like pets, Whole Sleep can be a great way to improve the quality of rest you’re able to get.
It’s also great for you if you have trouble turning “off” at night, or wake up regularly. It contains a small amount of melatonin, which your body makes naturally already but many things can throw off the timing of its release. Taking Whole Sleep a bit before you’d like to fall asleep will ensure melatonin is present to do its job, which will help reset your natural cycles of melatonin.
Why is sleep so important?
Sleep timing, duration and quality play a major role in hormone regulation, brain function and all body processes, including our ability to regulate body fat and support lean muscle. Getting great sleep means we can share the best parts of ourselves with our loved ones and the world around us. We can show up fully, tap into our inner motivation and play full out. Make quality sleep your #1 priority for a balanced lifestyle of awesome!
What are the ingredients in Whole Sleep and what effects do they have?
Whole Sleep contains valerian root (Valeriana officinalis), passion flower (Passiflora incarnata), and lemon balm (Melissa officinalis), all safe nervine botanicals known for their relaxant properties and ability to reduce tension and promote sleep, without causing morning grogginess.
Valerian root has demonstrated sedative effects due to its ability to induce the release of GABA from brain tissue. It has been suggested that the passion flower and German chamomile (Matricaria recubita) work together, possibly causing anxiety reducing effects without impairing memory, diminishing motor skills, or causing drowsiness upon awakening.
Lemon balm has been suggested to improve calmness via the inhibitory action of GABA, without the overt side-effects of other medications. Gamma aminobutyric acid (GABA), is the main calming neurotransmitter in the body, and calming neurotransmitter production support is provided with the inclusion of L-theanine, clinically proven to reduce stress and improve the quality of sleep.
Whole Sleep also includes melatonin, a hormone whose main role lies in its involvement in the control of the circadian (day/night) biological rhythms. Melatonin mediates the body’s response to variations of natural light availability from indoor/outdoor exposure or due to seasons (winter/summer). Darkness into the eye tells the brain to make melatonin so the body can prepare for sleep mode. Its production should peak at night and it is instrumental for maintaining quality sleep patterns. Melatonin production declines significantly with age, often causing sleep difficulties associated with aging. Supplemental melatonin was shown in studies to help with falling asleep when taken about 30 minutes before the desired sleep time. The most common dose found effective for sleep was 3mg – which is exactly what we’ve included in Whole Sleep.
5-HTP can be used in conjunction with melatonin, as a precursor to serotonin, which can further support endogenous melatonin production during the night to help with staying asleep. When using 5-HTP for enhancing serotonin and melatonin production to promote healthy mood and sleep, the addition of the synergistic nutrient pyridoxal-5-phosphate, an activated form of vitamin B6, is suggested to catalyze the conversion of 5-HTP to serotonin (5-HT).
How do I take Whole Sleep?
For best results, take the recommended dose of Whole Sleep 30 – 60 minutes before bedtime or the time you’d like to go to bed. Included with your first order is the Better Sleep Guide with my 5 Senses guide and practical tips for creating an optimal sleep environment to support you through the day and right into bed.
How long should I take it?
Whole Sleep can be taken daily without the side effects that are common with sleeping pills. You can also take it during a transition time until you have reset your healthy sleep habits.
Can I use it with my other medications/medical condition?
Always consult your doctor to ensure that Whole Sleep can be combined with your current medications. Whole Sleep is not a medication but it does have herbs and compounds that work with your body that may interact with the other things you are taking.
Caution with GABA
Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Conditions for which melatonin is not recommended:
Autoimmune conditions such as lupus or arthritis, because the immune stimulatory effect of melatonin may exacerbate the action of certain types of lymphocytes or B-cells involved in the pathogenic course of these diseases
Immune-related cancers such as lymphoma and leukemia
Pregnancy, lactation or during the time where fertility is desired
Interactions with drug therapy
Melatonin and 5-HTP may not be suitable to administer along with SSRI and MAOI medications and corticosteroid therapy. Please discuss this with your health care provider before using Whole Sleep with these medication classes.
Is it safe to take while pregnant or nursing?
It is always recommended to consult with your health care practitioner before taking any supplements when pregnant or nursing. Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Melatonin is also not recommended during pregnancy, lactation or during the time where fertility is desired.
Do you ship to countries outside of the United States?
We would absolutely LOVE to, however each country sets specific regulations on the import of plant based products, so we are only able to ship only to the USA at this time. We can’t guarantee it will make it to you through customs due to regulations your country may have on imports. We apologize for this inconvenience!
SereniCalm
What is SereniCalm™?
SereniCalm is a blend of herbs and organic compounds specifically designed to support your body in a healthy response to stress.
The synergistic blend of ingredients in Serenicalm is formulated to support the synthesis of neurotransmitters (important chemical messengers that transmit signals between neurons), adrenal gland function, cellular energy generation, and a calm mind.
The adrenal glands, key players in mounting a healthy response to stress, have a high demand for B vitamins, which are commonly depleted during stress as a result of overtaxing these glands.
It can be beneficial to provide these essential nutrients in supplemental form during periods of acute and chronic stress to replenish them and ensure the body has an adequate supply to draw from.
Additionally, B vitamins can aid in the maintenance of healthy blood sugar levels. The irritability, emotionally charged states, or feelings of panic some of us experience during stressful situations may be the result of unrecognized acute hypoglycemia (low blood sugar).
With a combination of required enzyme cofactors and calming neurotransmitters, Serenicalm can help even out the “highs and lows” that may be contributing to difficulty coping with everyday stress.
Who is it for?
Serenicalm is ideal for those who have chronic stress and can help support the body when going through acutely stressful situations. When combined with stress reducing lifestyle changes, it can help improve your stress response.
How do I use SereniCalm?
The recommended use is as a dietary supplement. Take one capsule per day with a meal. You can take it anytime of day – particularly around the time of day that you tend to feel the most stress.
For some people that might be in the evening after work, for others it could be around work or in the morning. Lowering your stress in the evening can be helpful for improving sleep quality and quantity. If you’re using Whole Sleep this can help boost the benefits.
Feel free to try it at different times of day to see when it works best for you.
What are the ingredients in SereniCalm and what effects do they have?
Gamma-aminobutyric acid (GABA): GABA is a naturally occurring amino acid in the brain and a major inhibitory neurotransmitter in the central nervous system.
GABA serves as a critical calming agent for the body, helping to combat stress and anxiety.
The brain synthesizes GABA from glutamate, an excitatory neurotransmitter. These two neurotransmitters work together in an orchestrated system of checks and balances. Stressful situations may decrease GABA levels, causing this delicate system to become unbalanced. Supplementation with GABA may be of benefit in helping individuals cope with both acute and chronic stress.
Niacin (Vitamin B3): Niacin is a cofactor in cellular energy production. Over 400 enzymes require the coenzymes synthesized from niacin— NAD and NADP—primarily as electron donors and acceptors for redox reactions in metabolism.
NAD functions mainly in energy-producing reactions involving the catabolism of carbohydrates, fats, and proteins.
Niacin may also have a mild tranquilizing effect, making it potentially beneficial for those with obsessive-compulsive and anxiety disorders.
Pantothenic Acid (Vitamin B5): Pantothenic Acid is a water-soluble vitamin and precursor in the biosynthesis of coenzyme A (CoA), an essential coenzyme in a variety of life-sustaining biochemical and metabolic reactions.
CoA is involved in the Krebs cycle and the synthesis of essential fats, cholesterol, and steroid hormones. These roles may be why B5 has long been recognized as supporting proper function of the adrenal glands.
Vitamin B6: Vitamin B6 is a required cofactor for the conversion of 5-HTP to serotonin, and L-Dopa to dopamine. The GABA-glutamate cycle also requires B6 for glutamate decarboxylase, the enzyme that converts glutamate to GABA, making this nutrient indispensable for neurotransmitter synthesis and a healthy response to stress.
Glycine: Glycine, the smallest amino acid, is synthesized from serine in the human body, but endogenous synthesis in healthy adults has been shown to fall short of meeting the many biological and metabolic demands for this amino acid. Individuals experiencing acute or chronic stress may have an even greater demand for glycine, making this a conditionally essential amino acid and increasing the need for supplementation.
Is it Vegetarian and Gluten/Dairy/Sugar Free?
Yes. SereniCalm is 100% Vegetarian, gluten-free, dairy-free, and sugar-free.
Can I use it with my other medications/medical condition?
Always consult your doctor to ensure that SereniCalm can be combined with your current medications. SereniCalm is not a medication but it does have compounds that work with your body that may interact with the other things you are taking.
Caution with GABA
Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Is it safe to take while pregnant or nursing?
It is always recommended to consult with your health care practitioner before taking any supplements when pregnant or nursing. Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Can you ship this outside of the continental USA?
Yes! We ship to Canada and the UK at this time.
General Nutrition Questions
I’m Lost When it Comes to Getting Healthy. Where Should I Start?
I know how confusing it can be when you’re trying to get healthy…there is SO much information that it’s hard to decide where to start.
I recommend starting out on this pageto get familiar with my nutrition and fitness philosophy – you’ll find many great articles to help you navigate the loads of information you’re hearing about how to lose fat and get healthy.
Here are the Top 5 posts I think you should read first:
Try finding an intrinsic motivator (something within yourself) to help you stay on track. Remember the good feeling you got after accomplishing a hard workout? Or how about the extra energy from eating healthy and being active?
Think about why you do things that support your health. For me it comes down to wanting to live a long, healthy life in a fit body I love.
I stay motivated by teaching others what I have learned. Try teaching a loved one a green smoothie recipe. Learn about each ingredient and really explain to them how that green smoothie will help them with their overall health. When you’re teaching others, you get inspired to keep making healthy choices!
Another way to stay motivated is to look at how far you’ve come! We often get so fixated on the present that we forget that we’ve already made so much progress. Take small steps in the right direction instead of jumping in headfirst and giving up within a few days. All the little things truly do add up over time, and they are a whole lot more sustainable.
Here are some specific resources that will really help you.
Check out the Betty Rocker Manifesto: 15 Rules for a Rockin’ Body and Balanced Life for lots of help getting yourself on track!
Great question, and yes, almost every single one of my recipes, whether from the blog or any one of my signature Meal Plans, are gluten and dairy free!
Dairy and gluten are not “bad,” but a lot of people have issues digesting them and they can cause inflammation in the body for many people. The recipes on my blog are primarily dairy and gluten free, but they can be adjusted to suit anyone.
I also write my meal plans this way because so many of my clients and customers come to me with inflamed systems, often caused by overeating processed foods. Many processed foods fall into the wheat and dairy category, and eliminating them even temporarily can help reset the system.
I am not 100% dairy or gluten-free. I occasionally eat grass-fed, organic greek yogurt (plain and full-fat) because the fermentation process helps break down the hard-to-digest proteins in dairy. I also eat grass fed butter sometimes.
I sometimes eat Ezekiel sprouted grain products, which are not gluten free. But, the sprouting process helps break down the gluten to help us digest, as well as breaks down the phytic acid in the grains (which hinders absorption of nutrients).
When it comes to gluten, dairy, or any other commonly irritating foods, it’s always best to find what works for you – as well as looking for the highest quality sources to avoid unnecessary ingredients that can cause issues for your system.
There is no “perfect” diet – different things work for different people at different times so don’t be afraid to experiment and see how you feel leaving these things out – you can always reintroduce them anytime.
Do you have any Meal Prep tips?
Yes, I do! I’m a big advocate of prepping healthy meals and snacks ahead of time – it’s such a great way to set yourself up for success throughout the week.
Every one of my signature Meal Plans includes step-by-step Meal Prep instructions at 3 levels, from beginner to advanced so that you can either follow my plan to the letter or use as a quick start guide.
You’ll also find helpful Meal Prep tips on my blog – here are a few essentials that will walk you through exactly what I do to get set up:
Leave me a comment on any of these blogs and let me know if you have any questions, or if I can help you further!
Do you have any healthy travel tips to help me stay on track on the road?
As someone who travels often for business events I have found ways to help me stay on track with my nutrition and keep my energy levels up for long days, and my immune system protected while I am traveling.
I have created a handful of articles specifically about this topic because I know how difficult it can be if you do not have the right resources. Here are my top articles that will ensure your success with healthy traveling:
Healthy Eating Shortcuts Guide
This one is not only great for traveling but also if you are in the middle of a move and don’t quite have all of your kitchenware set up.
Unique recipes built on Betty Rocker healthy eating principles
Grocery store shopping lists
Suggested food prep steps depending on whether you are short on time or are a beginner, are an experienced cook and/or want to batch prep or fall somewhere in the middle
Daily menu guides
Gluten-free, dairy-free recipes
Vegetarian options
Body Fuel System
An excellent blueprint of nutritional guidelines, the Body Fuel System is the ultimate Nutrition 101 reference point. With 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result.
30-Day Challenge Meal Plan
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you.
This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.
A great way to try things out is the….
7-Day Meal Plan
Whether you are interested in trying a sample of the Betty Rocker philosophy or are looking for a jumpstart to help you refocus and reset, the 7-Day Meal Planis a really great place to start.
It includes a full week’s worth of unique signature Betty Rocker recipes, a getting started guide and a full meal plan with options for those who are beginners, intermediate and advanced in the kitchen.
This plan is for busy people who want easy-to-make healthy recipes and a simple layout of the best combinations of nutrients to boost metabolism, increase energy, burn fat naturally, and support an active healthy lifestyle.
What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?
While the main difference in these programs is the length of the eating plans (and both have different recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.
I hope that this helps you to decide, but ultimately, either way, you can’t go wrong!
What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?
Body Fuel System
An excellent blueprint of nutritional guidelines, the Body Fuel System is the ultimate Nutrition 101 reference point. With 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result.
30-Day Challenge Meal Plan
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you.
This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.
While the main difference in these programs is the length of the eating plans (and both have different recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.
I hope that this helps you to decide, but ultimately, either way, you can’t go wrong!
How Do I Know How Much to Eat?
Everyone is different when it comes to how much their body needs to be satisfied and function properly. No two people will always need the exact same amounts of food. Our needs change depending on our activity level for the day.
On days that you don’t train or do much activity, you will probably not feel as hungry. Don’t force yourself to eat food that you’re not hungry for, and don’t mindlessly snack.
It’s always best to listen to YOUR body because you know it best. It really comes down to are you hungry and are you full. If you choose whole food sources for your meals that contain the nutrients your body needs to thrive you will eat the right amount every time.
I wrote a series of articles that go over the recommended amounts for each nutrient – protein, fat, and carbohydrates.
These will help give you guidance on how much to eat as well as some great options for each food group. Greens are also super important to include in your daily meals so be sure to check out the article on greens as well.
I Can’t Stop Overeating. How do I Control my Appetite?
The first thing I recommend is that you take a look at the foods you are eating – are they real, natural, whole foods?
Are you eating enough protein, fat, carbs, and greens? These things are very important to keep in mind when you create a meal or eat a snack.
When you eat real food, you will feel satisfied with less, as opposed to eating junk food and not feeling full.
Also, check in with yourself when you are about to eat. Are you really hungry or just bored/sad/angry?
If you are seriously hungry, eat something! If you’re not hungry and just emotionally reaching for food, go do something fun or relaxing.
Overeating can also be related to negative self-talk. When we constantly berate ourselves we can be more inclined to overeat and take out our emotions on food. Working on our mindset and combating negative self-talk can lead to a much healthier relationship with our bodies and food.
Implementing what I call NSA days is also an amazing resource to help you gain control over uncontrollable eating urges.
However, the number one thing I recommend for being successful when it comes to anything fitness or nutrition related in the long run is to be consistent!
The bottom line is don’t eat just to eat – eat to fuel your body when it needs food. Eat lots of green, leafy vegetables, fibrous low sugar fruits (such as apples), complex carbs, lean protein, and healthy fat throughout the day.
If you’re wondering what to eat in each of these categories, I have some amazing blog posts that I’d love for you to read:
Cravings (specifically for carbs and sugar) are often caused by a lack of adequate energy stores in the body, and indicative of unstable blood sugar.
Your body needs a steady supply of nutrients to function, and if your reserves are low, your body will send signals to your brain to search for something quick to keep you going. Often times when this happens, we reach for sugar.
If you find that you constantly get cravings, check in with your food intake.
Are you eating enough protein?
Enough fiber-rich greens or complex carbs?
How about healthy fat?
Those nutrients are very satisfying and deliver slow, lasting energy to the body.
When a craving hits, try eating a big handful of dark, leafy greens, or a protein-based snack with a little healthy fat.
My body is changing, but the scale isn’t moving – why not?
If you’re seeing changes in your body composition, that’s great news! When you’re eating right and exercising consistently, your body will lose body fat and may be actually adding lean muscle.
Adding lean muscle is awesome – it’s denser than fat and takes up less space in your body, so as you lose fat and gain muscle you’ll see your clothes fitting differently, your body sculpted and defined, your waist to hip ratio change and you’ll start to feel more energy and vitality. But the weight on the scale may not “go down” as significantly as you expect.
Generally speaking, you’ll have a leaner physique and greater fat-burning potential due to increased muscle mass.
Where some people get confused is they equate these changes to “weight loss” which they think should be reflected in the scale. But the scale can only measure your total mass. It’s not measuring your body fat percentage vs your muscle mass percentage vs how much water you have in your system that day vs bone density – so just be aware that the number on the scale really doesn’t show you everything that matters, and it’s far better to look at progress pictures, take measurements, or use a scanner that measures those different numbers for you periodically.
Carbohydrates are made of fiber, starch, and sugar, and the balance of those three things are what determine if the carb is healthy for you or not. Most processed carbs (like bagels, bread, and breakfast cereals) have unnaturally high amounts of sugar, which can translate directly into excess body fat, so you want to aim for natural, whole food sources of both simple and complex carbs instead.
Your healthiest carb choices are fiber-rich simple carbs like fruit, and fiber-rich complex carbs like starchy vegetables, quinoa, brown rice, buckwheat, and steel cut oats to name a few.
Great question! I think that if you’re eating regular meals that have all the nutrients your body needs, snacks aren’t really as necessary. Be careful of grazing or snacking as a habit out of boredom, as it can cause you to overeat.
That being said, simple, on the go foods that are quick to make and easy to grab can be better to have on hand than processed alternatives, so here are a few suggestions if you are hungry in between meals, or aren’t able to get home or eat something nourishing.
Some ideas you might like to try are hummus (homemade is so easy and yummy) and veggies, trail mix, green smoothies, homemade protein bars and/or muffins. Check out these other great recipes and ideas:
What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?
All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains.
Rolled Oats are groats that were steamed, sent through a rolling machine, steamed again and toasted, producing thick flakes of oatmeal. Steel cut oats are made from oat kernels that have been chopped into thick pieces. These are both more wholesome options than instant or quick-cook oats.
I recommend soaking, sprouting or fermenting your oats for 7-24 hours beforehand because it allows for things like the breakdown of the phytic acid and the neutralization of enzyme inhibitors, all of which add up to easier digestion, increased nutrient intake, and more energy!
What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?
Great question! I know there is a lot of confusion about all the information about oats, so I’m here to help set the record straight. 🙂
All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains.
Rolled Oats are groats that were steamed, sent through a rolling machine, steamed again and toasted, producing thick flakes of oatmeal. Steel cut oats are made from oat kernels that have been chopped into thick pieces. These are both more wholesome options than instant or quick-cook oats.
I recommend soaking, sprouting or fermenting your oats for 7-24 hours beforehand because it allows for things like the breakdown of the phytic acid and the neutralization of enzyme inhibitors, all of which add up to easier digestion, increased nutrient intake, and more energy!
With so many different protein powders on the market, it can be confusing to know what to look for! I recommend choosing one that is as natural as possible, has limited added sugar and no artificial ingredients.
I use protein powder in addition to the protein I include in my daily intake from plant and animal sources, and only have protein powder on average once a day.
Check out this awesome article I wrote that will give you more info on how to include protein into your diet, how much you need and it’s amazing benefits!
Check it out to help you make an informed decision.
Do you Recommend Any Cleanses?
Many commercially sold “cleanses” actually strip your body of vital nutrients and can leave you depleted. If your body is in a state of toxic overload, a more helpful approach to support the clearing out of toxic elements from stress, chemicals, and environmental pollutants is incorporating greens and foods that bind to toxins in your system and pull them out.
All of my signature Meal Plans are designed to help you detox your body from added sugars, artificial ingredients, preservatives and processed foods with delicious, easy-to-prepare recipes that will help you create healthy eating habits to burn fat, reduce inflammation and enjoy sustainable energy throughout your day.
Do you Recommend Any Fat Burners?
No, I do not. Fat burners can mess up your hormones and make you reliant on something that isn’t natural. They are an unsustainable method of fat loss and they are not good for your body.
The best way to burn fat off and keep it off is to do HIIT circuit type cardio, include resistance training consistently combined with a healthy, balanced diet from whole foods.
Do you Recommend Any Pre-Workouts for Extra Energy?
Great question, Rockstar!
I do not recommend taking supplements like that because they are full of additives and artificial sweeteners that are not good for our bodies.
If you need a boost of energy, try drinking a couple shots of espresso about an hour before you plan to workout. Caffeine is a great way to boost energy as well as burn fat during your workout.
Yes, I do take Omega’s. These power-packed, healthy fats can help:
prevent cancer cell growth
prevent excessive blood clotting
inhibit thickening of the arteries
trigger the body to lose unnecessary weight and keep it off
stimulate the production and secretion of leptin (the hormone that helps regulate food intake, maintain healthy bodyweight, and ensure your metabolism is in top working order)
I do take a probiotic – especially when I’ve been traveling or eating heavier food than normal. If you’ve recently been on antibiotics, had a stomach virus or anything that upsets the natural order of your gut health, probiotics can be a great way to restore balance.
Probiotics introduce new and good bacteria to your gut which is vital for not only disease protection and prevention, but also improving overall gut health and stimulating immune function.
You can find probiotics in pill form but they’re also abundant in fermented foods like kombucha, fermented veggies like sauerkraut and pickles (from the fridge, not the shelf), coconut kefir, and miso paste.
If you’d like to add a probiotic supplement to your daily routine, these are two I recommend:
Organifi Biotic Balance Pro (vegan, gluten-free, 50 billion colony forming bacteria units, 10 broad-spectrum super strains of bacteria)
Nature’s Way Optima (100 billion active probiotics, 30 billion colony forming bacteria units, 2 super strain blend)
Is it OK to Drink Coffee?
Great question, and happily for all coffee drinkers, the answer is YES!
Coffee beans are loaded with antioxidants and beneficial nutrients that can help improve your health, boost your energy, and even burn fat.
It’s what you put INTO the coffee that you want to keep your eye on flavored creamers and excess, artificial sweeteners should be limited (or even eliminated!) from your coffee routine.
Soy can be a great source of protein, fat (Omega-3) and carbs which is pretty impressive! The best way to enjoy soy products is organic, non-GMO soy from young, whole soybeans (edamame), and fermented soy such as tamari, tempeh, and natto.
What you want to avoid is processed soy found in grain-fed meat and packaged foods with added soy, as well as soy milk (another form of processed soy) – instead, opt for hemp milk or almond milk.
Avoid non-organic and non-GMO soy. Most soy in the US is genetically modified and if it’s not organic has likely been sprayed with harmful pesticides and harsh chemicals.
Do you recommend any Greens powders?
I love Berry Green Protein from Whole Betty by Betty Rocker 🙂 I made this product to combine 15 organic superfoods with a protein source so I could make a green shake that tasted like strawberries and vanilla. It’s got 18 grams of complete protein in a plant-based, easily blendable powder.
Here’s what’s inside:
North American Pea
Highly digestible and absorbable plant protein source that contains nearly all the vitamins and minerals your body needs.
Spirulina
Antioxidant and protein rich blue-green algae, packed with health supporting vitamins and minerals like calcium, niacin, potassium, magnesium, B vitamins and iron.
Spinach
High in calcium for strong bones, folic acid to support cells and tissue growth, iron, vitamin K, and naturally occurring nitrates to support energy and athletic performance.
Barley Grass
Used by ancient gladiators to boost strength and endurance, it’s a source of B vitamins, magnesium and enzymes that supports your immune system and metabolic processes.
Wheat Grass
Contains 8 essential amino acids, is rich in chlorophyll, flavonoids, and powerful antioxidants like glutathione and vitamins C and E which reduce oxidative stress. Wheat grass is not a gluten-containing wheat, it is a grass that does not contain gluten.
Chlorella
Contains all 9 essential amino acids, including branch chain amino acids which improve aerobic performance; contains heart healthy omega-3 fatty acids, and helps detoxify the body by binding to heavy metals.
Tomatoes
Rich in vitamin C, K, potassium and folate, tomatoes are a rich source of lycopene, an antioxidant that improves heart health.
Carrots
Great source of beta carotene that your body converts into Vitamin A to support vision and the immune system; rich in vitamin K and potassium which aids in nerve signaling and muscle contraction.
Beets
Packed with vitamins and antioxidants, beets also contain betaine, a key nutrient that regulates inflammation in your cardiovascular system.
Kale
Packed with vitamin K, beta carotene, magnesium and antioxidants like quercetin and kaempferol, which may lower blood pressure.
Parsley
Parsley has anti bacterial and anti fungal properties, which helps to protect the body from disease, and is a great source of Vitamin C which reduces oxidative stress.
Apples
Polyphenols from apples have a powerful effect on preventing and even reversing the effects of oxidation and inflammation. Along with B1 and B2, B6 is also found in apples which aids in the metabolism of protein, fat and carbohydrates.
Raspberries
Contain ellagic acid, a chemoprotective compound that has anti inflammatory properties, and are a great source of Vitamin C which helps lower oxidative stress.
Cranberries
Contain manganese, which aids protein and amino acid digestion as well as supporting the metabolism of cholesterol and carbohydrates; also contains copper which contributes to iron absorption.
Blueberries
Contain the highest antioxidant levels of all fruits and vegetables, and contain anthocyanins, which may have beneficial effects on insulin sensitivity and glucose metabolism.
I Can’t Eat Eggs. What Can I use to Replace them?
As a meal replacement: Scrambled tofu with nutritional yeast and a little mustard.
In baking, there are a couple of good options:
1 T flaxseed meal plus 3 T water
½ banana or ¼ cup applesauce – Banana and applesauce work best as an egg replacer in recipes like pancakes, muffins, and yeast-free quick breads, but they won’t help your recipe be as light and fluffy as they would with eggs. Just be sure to include a little baking soda or powder if the recipe doesn’t already call for it to help with this.
¼ cup Silken tofu replaces one egg. Blended with the liquid ingredients works best. It won’t change the flavor of your recipe, but it will increase the density. It works best in recipes like brownies and pancakes.
¼ cup of yogurt will also replace one egg. Similar to the notes on tofu, it will behave differently in different recipes.
I Can’t Eat Nuts. What Can I Use to Replace Them in Recipes?
There is lots of flexibility within the recipes and meal plans so you can definitely work around your nut allergy or intolerance.
In recipes like salads, snacks and cooking (not baking), you can opt for seeds instead of nuts. Chia, hemp and flax all contain essential fatty acids and essential amino acids and digest easily.
The Approved Grocery List/Food Swap Guide included in your meal plans is broken down into fats, carbs, proteins, produce and pantry items. You can use the fats section to substitute the nut serving in some of your recipes as well.
For baking, you can replace almond meal flour with flaxseed meal, or ground sunflower or pumpkin seeds.
Sun butter is also a good option and can replace almond butter or other nut butters in a recipe.
Pro Tip: when you’re experimenting with replacing an ingredient in a baking recipe, halve the recipe – that’s what I do!
Another awesome option is to just swap out recipes with nuts for a nut-free alternative. Here are some delicious resources from the blog:
If you’re new to making green smoothies, your body might need some time to adjust to having raw greens. Here are a few tips to help you ease into this process!
Be sure you are really washing your greens well, even your organic greens and fruits. The shipping and handling process isn’t the same as if you’d gone and picked them from the garden and sometimes bacteria can be present. I use apple cider vinegar in a basin of water to rinse and scrub my fruits and veggies right when I bring them home.
If you’re blending your green smoothies in a normal blender (as opposed to a high speed blender like a Vitamix or Blendtec for example) and then drinking them, you may want to consider using a food processor, or at the very least chopping the fruit and vegetables up before blending to ensure an even blend.
It also helps to first blend the liquid and greens together very well, then add the fruit and blend again.
Add in any spice, protein powders, or nut/seed butters at the end and blend a 3rd time.
If you’re drinking a smoothie that isn’t really well broken down, it’s similar to what happens when you don’t chew your food adequately. Some predigestion happens in the mouth, and if that’s not happening, your stomach and intestines may be a bit overloaded. Be sure to remove stalky tough stems from kale or other fibrous greens.
Start with less greens in your smoothie, or use baby greens (baby spinach, baby kale for example) and gradually increase the amount over the next few weeks until your body adjusts.
I have 3 blenders to suggest and they’re all amazing!
Blendtec: This is the one I personally use and love. It easily blends everything from smoothies to batters. I use it daily and it has stood the test of time. It’s also super low maintenance and easy to clean up. You can also purchase a refurbished unit for a great price.
Vitamix: This is another one that I recommend. It’s a fantastic blender and makes creamy, delicious smoothies! It’s also great for batters, nut butters, soups, etc. This one will also last you for years without burning out, even with daily use. It’s an investment- however, you can save a lot on a refurbished one.
Nutribullet: I also have and use this one. I love the NutriBullet because it is portable, powerful and super easy to use. It’s also great to take with you when you travel! You can get $15 off and FREE SHIPPING with my discount. Just add it to your cart and the discount will be applied at checkout.
If you are using a regular blender, try these tips for making smoothies:
Chunk up the fruits and veggies before blending. Add enough liquid (more than the recipe calls for if need be). Try using a food processor first to get everything chopped, and then add it to the blender
Should I Drink a Green Smoothie Every Day?
It’s okay if you don’t have a green smoothie every single day, but if you have the ingredients, go ahead and make one! The important thing is to include the healthy dark, leafy greens, and other vegetables often to get the benefits – I just prefer drinking them in a delicious green smoothie because it’s so easy and convenient (and tasty!).
If you don’t have access to the ingredients, are traveling, or want an alternative, try my Berry Green Protein! It’s 100% organic, and includes 15 superfoods – greens, veggies and fruits. It has a tasty strawberry-vanilla flavor, AND it includes 18 grams of plant-based protein.
How do I Avoid Bloating After Drinking a Green Smoothie?
When you first start adding in more greens to your diet, your system can get overloaded from all the fiber it’s not used to processing. Be sure to drink lots of water to help your body adjust. It will get better. Here are a few tips:
If you’re not using a high-speed blender like a Blendtec or Vitamix, the best thing to do is to blend your greens and liquid first. Blend until the greens are broken down and then add in the rest of the ingredients.
Be sure to remove the stalks from your greens, cut everything up to small sized pieces before adding them to the blender, and always be sure to clean your produce very well (even if it’s organic) because it still goes through a lot of handling before you eat it.
You also may want to look into the ingredients you’re putting into the smoothie.
If you use whey protein powder, for example, it may not agree with you. Here are the top 5 protein powders that I use and recommend. This article will dive into why these are my top picks and will guide you on how to choose a high quality protein powder. A lot of protein powders out there are packed full of additives that are actually doing more harm to our bodies than good – which in turn will cause bloating!
Do Green Smoothies Keep Well if I Make them the Night Before?
They definitely will last, but they’re generally better when consumed the same day you make them. Here are some useful tips to make them easily:
1: Green Smoothie Bags
When you get home from the grocery store, wash and prep your greens and fruit – I usually chop off any stalky stems from greens that have them, chunk up any leafy greens, and either put my ingredients into big individual ziplock bag or make “smoothie bags” that include several of the ingredients I’m going to use in my smoothie during the week.
I don’t always pre-chop the fruit, as it can get a little sticky in there and is always more fresh when you cut into it just before you’re going to blend, but doing this a day or two in advance is absolutely fine.
2: Freeze Smoothies
Pre make your smoothie and freeze it in ice cube trays. This will lock in the nutrients at their freshest and best right after they’re blended and cut up, and you can throw them in the blender like ice cubes first thing in the morning.
You can also try having your smoothie either for breakfast, or as your first snack so you can drink it fresh. Of course, if this doesn’t work for you, you can store it in a refrigerator to drink later in the day.
The only thing I warn against is pre-blending smoothies days in advance. At least make sure you blend the smoothie the morning you will be drinking it.
How do I choose a protein powder? And how much protein do I need?
Hey Challenger! With so many protein powders out there, how do you know which one to choose? If you’re like me and eating as many foods in an all-natural state as possible, minding your added sugar intake and avoiding processed dairy, even the “all-natural” protein powders can present a challenge.
And, if you’re okay with dairy and want a quality whey protein powder, what are the guidelines for choosing one? Don’t worry – I’ve got you covered.
If you’re in the United States, you can shop the high quality protein powders I make! The ingredients are simple and recognizable, and I use monk fruit to sweeten my organic vanilla, chocolate and strawberry-flavored green protein powders.
Great question…yes, I do! So many good ones… You can get all of the Green Smoothie recipes I have posted on the blog RIGHT HERE. With all of my meal plans, you will receive 2 smoothies every week. And with the 30-Day Challenge Meal Plan, you get my Green Smoothie Guide to teach you how to make the best, most nutritious smoothies…with TONS of recipes to choose from! Click Here to Check out all of my Meal Plans!
-Betty Rocker
Nutrition Questions
I’m Lost When it Comes to Getting Healthy. Where Should I Start?
I know how confusing it can be when you’re trying to get healthy…there is SO much information that it’s hard to decide where to start.
I recommend starting out on this pageto get familiar with my nutrition and fitness philosophy – you’ll find many great articles to help you navigate the loads of information you’re hearing about how to lose fat and get healthy.
Here are the Top 5 posts I think you should read first:
Try finding an intrinsic motivator (something within yourself) to help you stay on track. Remember the good feeling you got after accomplishing a hard workout? Or how about the extra energy from eating healthy and being active?
Think about why you do things that support your health. For me it comes down to wanting to live a long, healthy life in a fit body I love.
I stay motivated by teaching others what I have learned. Try teaching a loved one a green smoothie recipe. Learn about each ingredient and really explain to them how that green smoothie will help them with their overall health. When you’re teaching others, you get inspired to keep making healthy choices!
Another way to stay motivated is to look at how far you’ve come! We often get so fixated on the present that we forget that we’ve already made so much progress. Take small steps in the right direction instead of jumping in headfirst and giving up within a few days. All the little things truly do add up over time, and they are a whole lot more sustainable.
Here are some specific resources that will really help you.
Check out the Betty Rocker Manifesto: 15 Rules for a Rockin’ Body and Balanced Life for lots of help getting yourself on track!
Great question, and yes, almost every single one of my recipes, whether from the blog or any one of my signature Meal Plans, are gluten and dairy free!
Dairy and gluten are not “bad,” but a lot of people have issues digesting them and they can cause inflammation in the body for many people. The recipes on my blog are primarily dairy and gluten free, but they can be adjusted to suit anyone.
I also write my meal plans this way because so many of my clients and customers come to me with inflamed systems, often caused by overeating processed foods. Many processed foods fall into the wheat and dairy category, and eliminating them even temporarily can help reset the system.
I am not 100% dairy or gluten-free. I occasionally eat grass-fed, organic greek yogurt (plain and full-fat) because the fermentation process helps break down the hard-to-digest proteins in dairy. I also eat grass fed butter sometimes.
I sometimes eat Ezekiel sprouted grain products, which are not gluten free. But, the sprouting process helps break down the gluten to help us digest, as well as breaks down the phytic acid in the grains (which hinders absorption of nutrients).
When it comes to gluten, dairy, or any other commonly irritating foods, it’s always best to find what works for you – as well as looking for the highest quality sources to avoid unnecessary ingredients that can cause issues for your system.
There is no “perfect” diet – different things work for different people at different times so don’t be afraid to experiment and see how you feel leaving these things out – you can always reintroduce them anytime.
Do you have any Meal Prep tips?
Yes, I do! I’m a big advocate of prepping healthy meals and snacks ahead of time – it’s such a great way to set yourself up for success throughout the week.
Every one of my signature Meal Plans includes step-by-step Meal Prep instructions at 3 levels, from beginner to advanced so that you can either follow my plan to the letter or use as a quick start guide.
You’ll also find helpful Meal Prep tips on my blog – here are a few essentials that will walk you through exactly what I do to get set up:
Leave me a comment on any of these blogs and let me know if you have any questions, or if I can help you further!
Do you have any healthy travel tips to help me stay on track on the road?
As someone who travels often for business events I have found ways to help me stay on track with my nutrition and keep my energy levels up for long days, and my immune system protected while I am traveling.
I have created a handful of articles specifically about this topic because I know how difficult it can be if you do not have the right resources. Here are my top articles that will ensure your success with healthy traveling:
Healthy Eating Shortcuts Guide
This one is not only great for traveling but also if you are in the middle of a move and don’t quite have all of your kitchenware set up.
Unique recipes built on Betty Rocker healthy eating principles
Grocery store shopping lists
Suggested food prep steps depending on whether you are short on time or are a beginner, are an experienced cook and/or want to batch prep or fall somewhere in the middle
Daily menu guides
Gluten-free, dairy-free recipes
Vegetarian options
Body Fuel System
An excellent blueprint of nutritional guidelines, the Body Fuel System is the ultimate Nutrition 101 reference point. With 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result.
30-Day Challenge Meal Plan
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you.
This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.
A great way to try things out is the….
7-Day Meal Plan
Whether you are interested in trying a sample of the Betty Rocker philosophy or are looking for a jumpstart to help you refocus and reset, the 7-Day Meal Planis a really great place to start.
It includes a full week’s worth of unique signature Betty Rocker recipes, a getting started guide and a full meal plan with options for those who are beginners, intermediate and advanced in the kitchen.
This plan is for busy people who want easy-to-make healthy recipes and a simple layout of the best combinations of nutrients to boost metabolism, increase energy, burn fat naturally, and support an active healthy lifestyle.
What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?
While the main difference in these programs is the length of the eating plans (and both have different recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.
I hope that this helps you to decide, but ultimately, either way, you can’t go wrong!
What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?
Body Fuel System
An excellent blueprint of nutritional guidelines, the Body Fuel System is the ultimate Nutrition 101 reference point. With 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result.
30-Day Challenge Meal Plan
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you.
This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.
While the main difference in these programs is the length of the eating plans (and both have different recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.
I hope that this helps you to decide, but ultimately, either way, you can’t go wrong!
How Do I Know How Much to Eat?
Everyone is different when it comes to how much their body needs to be satisfied and function properly. No two people will always need the exact same amounts of food. Our needs change depending on our activity level for the day.
On days that you don’t train or do much activity, you will probably not feel as hungry. Don’t force yourself to eat food that you’re not hungry for, and don’t mindlessly snack.
It’s always best to listen to YOUR body because you know it best. It really comes down to are you hungry and are you full. If you choose whole food sources for your meals that contain the nutrients your body needs to thrive you will eat the right amount every time.
I wrote a series of articles that go over the recommended amounts for each nutrient – protein, fat, and carbohydrates.
These will help give you guidance on how much to eat as well as some great options for each food group. Greens are also super important to include in your daily meals so be sure to check out the article on greens as well.
I Can’t Stop Overeating. How do I Control my Appetite?
The first thing I recommend is that you take a look at the foods you are eating – are they real, natural, whole foods?
Are you eating enough protein, fat, carbs, and greens? These things are very important to keep in mind when you create a meal or eat a snack.
When you eat real food, you will feel satisfied with less, as opposed to eating junk food and not feeling full.
Also, check in with yourself when you are about to eat. Are you really hungry or just bored/sad/angry?
If you are seriously hungry, eat something! If you’re not hungry and just emotionally reaching for food, go do something fun or relaxing.
Overeating can also be related to negative self-talk. When we constantly berate ourselves we can be more inclined to overeat and take out our emotions on food. Working on our mindset and combating negative self-talk can lead to a much healthier relationship with our bodies and food.
Implementing what I call NSA days is also an amazing resource to help you gain control over uncontrollable eating urges.
However, the number one thing I recommend for being successful when it comes to anything fitness or nutrition related in the long run is to be consistent!
The bottom line is don’t eat just to eat – eat to fuel your body when it needs food. Eat lots of green, leafy vegetables, fibrous low sugar fruits (such as apples), complex carbs, lean protein, and healthy fat throughout the day.
If you’re wondering what to eat in each of these categories, I have some amazing blog posts that I’d love for you to read:
Cravings (specifically for carbs and sugar) are often caused by a lack of adequate energy stores in the body, and indicative of unstable blood sugar.
Your body needs a steady supply of nutrients to function, and if your reserves are low, your body will send signals to your brain to search for something quick to keep you going. Often times when this happens, we reach for sugar.
If you find that you constantly get cravings, check in with your food intake.
Are you eating enough protein?
Enough fiber-rich greens or complex carbs?
How about healthy fat?
Those nutrients are very satisfying and deliver slow, lasting energy to the body.
When a craving hits, try eating a big handful of dark, leafy greens, or a protein-based snack with a little healthy fat.
My body is changing, but the scale isn’t moving – why not?
If you’re seeing changes in your body composition, that’s great news! When you’re eating right and exercising consistently, your body will lose body fat and may be actually adding lean muscle.
Adding lean muscle is awesome – it’s denser than fat and takes up less space in your body, so as you lose fat and gain muscle you’ll see your clothes fitting differently, your body sculpted and defined, your waist to hip ratio change and you’ll start to feel more energy and vitality. But the weight on the scale may not “go down” as significantly as you expect.
Generally speaking, you’ll have a leaner physique and greater fat-burning potential due to increased muscle mass.
Where some people get confused is they equate these changes to “weight loss” which they think should be reflected in the scale. But the scale can only measure your total mass. It’s not measuring your body fat percentage vs your muscle mass percentage vs how much water you have in your system that day vs bone density – so just be aware that the number on the scale really doesn’t show you everything that matters, and it’s far better to look at progress pictures, take measurements, or use a scanner that measures those different numbers for you periodically.
Carbohydrates are made of fiber, starch, and sugar, and the balance of those three things are what determine if the carb is healthy for you or not. Most processed carbs (like bagels, bread, and breakfast cereals) have unnaturally high amounts of sugar, which can translate directly into excess body fat, so you want to aim for natural, whole food sources of both simple and complex carbs instead.
Your healthiest carb choices are fiber-rich simple carbs like fruit, and fiber-rich complex carbs like starchy vegetables, quinoa, brown rice, buckwheat, and steel cut oats to name a few.
Great question! I think that if you’re eating regular meals that have all the nutrients your body needs, snacks aren’t really as necessary. Be careful of grazing or snacking as a habit out of boredom, as it can cause you to overeat.
That being said, simple, on the go foods that are quick to make and easy to grab can be better to have on hand than processed alternatives, so here are a few suggestions if you are hungry in between meals, or aren’t able to get home or eat something nourishing.
Some ideas you might like to try are hummus (homemade is so easy and yummy) and veggies, trail mix, green smoothies, homemade protein bars and/or muffins. Check out these other great recipes and ideas:
What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?
All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains.
Rolled Oats are groats that were steamed, sent through a rolling machine, steamed again and toasted, producing thick flakes of oatmeal. Steel cut oats are made from oat kernels that have been chopped into thick pieces. These are both more wholesome options than instant or quick-cook oats.
I recommend soaking, sprouting or fermenting your oats for 7-24 hours beforehand because it allows for things like the breakdown of the phytic acid and the neutralization of enzyme inhibitors, all of which add up to easier digestion, increased nutrient intake, and more energy!
What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?
Great question! I know there is a lot of confusion about all the information about oats, so I’m here to help set the record straight. 🙂
All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains.
Rolled Oats are groats that were steamed, sent through a rolling machine, steamed again and toasted, producing thick flakes of oatmeal. Steel cut oats are made from oat kernels that have been chopped into thick pieces. These are both more wholesome options than instant or quick-cook oats.
I recommend soaking, sprouting or fermenting your oats for 7-24 hours beforehand because it allows for things like the breakdown of the phytic acid and the neutralization of enzyme inhibitors, all of which add up to easier digestion, increased nutrient intake, and more energy!
With so many different protein powders on the market, it can be confusing to know what to look for! I recommend choosing one that is as natural as possible, has limited added sugar and no artificial ingredients.
I use protein powder in addition to the protein I include in my daily intake from plant and animal sources, and only have protein powder on average once a day.
Check out this awesome article I wrote that will give you more info on how to include protein into your diet, how much you need and it’s amazing benefits!
Check it out to help you make an informed decision.
Do you Recommend Any Cleanses?
Many commercially sold “cleanses” actually strip your body of vital nutrients and can leave you depleted. If your body is in a state of toxic overload, a more helpful approach to support the clearing out of toxic elements from stress, chemicals, and environmental pollutants is incorporating greens and foods that bind to toxins in your system and pull them out.
All of my signature Meal Plans are designed to help you detox your body from added sugars, artificial ingredients, preservatives and processed foods with delicious, easy-to-prepare recipes that will help you create healthy eating habits to burn fat, reduce inflammation and enjoy sustainable energy throughout your day.
Do you Recommend Any Fat Burners?
No, I do not. Fat burners can mess up your hormones and make you reliant on something that isn’t natural. They are an unsustainable method of fat loss and they are not good for your body.
The best way to burn fat off and keep it off is to do HIIT circuit type cardio, include resistance training consistently combined with a healthy, balanced diet from whole foods.
Do you Recommend Any Pre-Workouts for Extra Energy?
Great question, Rockstar!
I do not recommend taking supplements like that because they are full of additives and artificial sweeteners that are not good for our bodies.
If you need a boost of energy, try drinking a couple shots of espresso about an hour before you plan to workout. Caffeine is a great way to boost energy as well as burn fat during your workout.
Yes, I do take Omega’s. These power-packed, healthy fats can help:
prevent cancer cell growth
prevent excessive blood clotting
inhibit thickening of the arteries
trigger the body to lose unnecessary weight and keep it off
stimulate the production and secretion of leptin (the hormone that helps regulate food intake, maintain healthy bodyweight, and ensure your metabolism is in top working order)
I do take a probiotic – especially when I’ve been traveling or eating heavier food than normal. If you’ve recently been on antibiotics, had a stomach virus or anything that upsets the natural order of your gut health, probiotics can be a great way to restore balance.
Probiotics introduce new and good bacteria to your gut which is vital for not only disease protection and prevention, but also improving overall gut health and stimulating immune function.
You can find probiotics in pill form but they’re also abundant in fermented foods like kombucha, fermented veggies like sauerkraut and pickles (from the fridge, not the shelf), coconut kefir, and miso paste.
If you’d like to add a probiotic supplement to your daily routine, these are two I recommend:
Organifi Biotic Balance Pro (vegan, gluten-free, 50 billion colony forming bacteria units, 10 broad-spectrum super strains of bacteria)
Nature’s Way Optima (100 billion active probiotics, 30 billion colony forming bacteria units, 2 super strain blend)
Is it OK to Drink Coffee?
Great question, and happily for all coffee drinkers, the answer is YES!
Coffee beans are loaded with antioxidants and beneficial nutrients that can help improve your health, boost your energy, and even burn fat.
It’s what you put INTO the coffee that you want to keep your eye on flavored creamers and excess, artificial sweeteners should be limited (or even eliminated!) from your coffee routine.
Soy can be a great source of protein, fat (Omega-3) and carbs which is pretty impressive! The best way to enjoy soy products is organic, non-GMO soy from young, whole soybeans (edamame), and fermented soy such as tamari, tempeh, and natto.
What you want to avoid is processed soy found in grain-fed meat and packaged foods with added soy, as well as soy milk (another form of processed soy) – instead, opt for hemp milk or almond milk.
Avoid non-organic and non-GMO soy. Most soy in the US is genetically modified and if it’s not organic has likely been sprayed with harmful pesticides and harsh chemicals.
Do you recommend any Greens powders?
I love Berry Green Protein from Whole Betty by Betty Rocker 🙂 I made this product to combine 15 organic superfoods with a protein source so I could make a green shake that tasted like strawberries and vanilla. It’s got 18 grams of complete protein in a plant-based, easily blendable powder.
Here’s what’s inside:
North American Pea
Highly digestible and absorbable plant protein source that contains nearly all the vitamins and minerals your body needs.
Spirulina
Antioxidant and protein rich blue-green algae, packed with health supporting vitamins and minerals like calcium, niacin, potassium, magnesium, B vitamins and iron.
Spinach
High in calcium for strong bones, folic acid to support cells and tissue growth, iron, vitamin K, and naturally occurring nitrates to support energy and athletic performance.
Barley Grass
Used by ancient gladiators to boost strength and endurance, it’s a source of B vitamins, magnesium and enzymes that supports your immune system and metabolic processes.
Wheat Grass
Contains 8 essential amino acids, is rich in chlorophyll, flavonoids, and powerful antioxidants like glutathione and vitamins C and E which reduce oxidative stress. Wheat grass is not a gluten-containing wheat, it is a grass that does not contain gluten.
Chlorella
Contains all 9 essential amino acids, including branch chain amino acids which improve aerobic performance; contains heart healthy omega-3 fatty acids, and helps detoxify the body by binding to heavy metals.
Tomatoes
Rich in vitamin C, K, potassium and folate, tomatoes are a rich source of lycopene, an antioxidant that improves heart health.
Carrots
Great source of beta carotene that your body converts into Vitamin A to support vision and the immune system; rich in vitamin K and potassium which aids in nerve signaling and muscle contraction.
Beets
Packed with vitamins and antioxidants, beets also contain betaine, a key nutrient that regulates inflammation in your cardiovascular system.
Kale
Packed with vitamin K, beta carotene, magnesium and antioxidants like quercetin and kaempferol, which may lower blood pressure.
Parsley
Parsley has anti bacterial and anti fungal properties, which helps to protect the body from disease, and is a great source of Vitamin C which reduces oxidative stress.
Apples
Polyphenols from apples have a powerful effect on preventing and even reversing the effects of oxidation and inflammation. Along with B1 and B2, B6 is also found in apples which aids in the metabolism of protein, fat and carbohydrates.
Raspberries
Contain ellagic acid, a chemoprotective compound that has anti inflammatory properties, and are a great source of Vitamin C which helps lower oxidative stress.
Cranberries
Contain manganese, which aids protein and amino acid digestion as well as supporting the metabolism of cholesterol and carbohydrates; also contains copper which contributes to iron absorption.
Blueberries
Contain the highest antioxidant levels of all fruits and vegetables, and contain anthocyanins, which may have beneficial effects on insulin sensitivity and glucose metabolism.
I Can’t Eat Eggs. What Can I use to Replace them?
As a meal replacement: Scrambled tofu with nutritional yeast and a little mustard.
In baking, there are a couple of good options:
1 T flaxseed meal plus 3 T water
½ banana or ¼ cup applesauce – Banana and applesauce work best as an egg replacer in recipes like pancakes, muffins, and yeast-free quick breads, but they won’t help your recipe be as light and fluffy as they would with eggs. Just be sure to include a little baking soda or powder if the recipe doesn’t already call for it to help with this.
¼ cup Silken tofu replaces one egg. Blended with the liquid ingredients works best. It won’t change the flavor of your recipe, but it will increase the density. It works best in recipes like brownies and pancakes.
¼ cup of yogurt will also replace one egg. Similar to the notes on tofu, it will behave differently in different recipes.
I Can’t Eat Nuts. What Can I Use to Replace Them in Recipes?
There is lots of flexibility within the recipes and meal plans so you can definitely work around your nut allergy or intolerance.
In recipes like salads, snacks and cooking (not baking), you can opt for seeds instead of nuts. Chia, hemp and flax all contain essential fatty acids and essential amino acids and digest easily.
The Approved Grocery List/Food Swap Guide included in your meal plans is broken down into fats, carbs, proteins, produce and pantry items. You can use the fats section to substitute the nut serving in some of your recipes as well.
For baking, you can replace almond meal flour with flaxseed meal, or ground sunflower or pumpkin seeds.
Sun butter is also a good option and can replace almond butter or other nut butters in a recipe.
Pro Tip: when you’re experimenting with replacing an ingredient in a baking recipe, halve the recipe – that’s what I do!
Another awesome option is to just swap out recipes with nuts for a nut-free alternative. Here are some delicious resources from the blog:
How do I Avoid Bloating After Drinking a Green Smoothie?
When you first start adding in more greens to your diet, your system can get overloaded from all the fiber it’s not used to processing. Be sure to drink lots of water to help your body adjust. It will get better. Here are a few tips:
If you’re not using a high-speed blender like a Blendtec or Vitamix, the best thing to do is to blend your greens and liquid first. Blend until the greens are broken down and then add in the rest of the ingredients.
Be sure to remove the stalks from your greens, cut everything up to small sized pieces before adding them to the blender, and always be sure to clean your produce very well (even if it’s organic) because it still goes through a lot of handling before you eat it.
You also may want to look into the ingredients you’re putting into the smoothie.
If you use whey protein powder, for example, it may not agree with you. Here are the top 5 protein powders that I use and recommend. This article will dive into why these are my top picks and will guide you on how to choose a high quality protein powder. A lot of protein powders out there are packed full of additives that are actually doing more harm to our bodies than good – which in turn will cause bloating!
Smoothie Questions
Green Smoothie Tips
If you’re new to making green smoothies, your body might need some time to adjust to having raw greens. Here are a few tips to help you ease into this process!
Be sure you are really washing your greens well, even your organic greens and fruits. The shipping and handling process isn’t the same as if you’d gone and picked them from the garden and sometimes bacteria can be present. I use apple cider vinegar in a basin of water to rinse and scrub my fruits and veggies right when I bring them home.
If you’re blending your green smoothies in a normal blender (as opposed to a high speed blender like a Vitamix or Blendtec for example) and then drinking them, you may want to consider using a food processor, or at the very least chopping the fruit and vegetables up before blending to ensure an even blend.
It also helps to first blend the liquid and greens together very well, then add the fruit and blend again.
Add in any spice, protein powders, or nut/seed butters at the end and blend a 3rd time.
If you’re drinking a smoothie that isn’t really well broken down, it’s similar to what happens when you don’t chew your food adequately. Some predigestion happens in the mouth, and if that’s not happening, your stomach and intestines may be a bit overloaded. Be sure to remove stalky tough stems from kale or other fibrous greens.
Start with less greens in your smoothie, or use baby greens (baby spinach, baby kale for example) and gradually increase the amount over the next few weeks until your body adjusts.
I have 3 blenders to suggest and they’re all amazing!
Blendtec: This is the one I personally use and love. It easily blends everything from smoothies to batters. I use it daily and it has stood the test of time. It’s also super low maintenance and easy to clean up. You can also purchase a refurbished unit for a great price.
Vitamix: This is another one that I recommend. It’s a fantastic blender and makes creamy, delicious smoothies! It’s also great for batters, nut butters, soups, etc. This one will also last you for years without burning out, even with daily use. It’s an investment- however, you can save a lot on a refurbished one.
Nutribullet: I also have and use this one. I love the NutriBullet because it is portable, powerful and super easy to use. It’s also great to take with you when you travel! You can get $15 off and FREE SHIPPING with my discount. Just add it to your cart and the discount will be applied at checkout.
If you are using a regular blender, try these tips for making smoothies:
Chunk up the fruits and veggies before blending. Add enough liquid (more than the recipe calls for if need be). Try using a food processor first to get everything chopped, and then add it to the blender
Should I Drink a Green Smoothie Every Day?
It’s okay if you don’t have a green smoothie every single day, but if you have the ingredients, go ahead and make one! The important thing is to include the healthy dark, leafy greens, and other vegetables often to get the benefits – I just prefer drinking them in a delicious green smoothie because it’s so easy and convenient (and tasty!).
If you don’t have access to the ingredients, are traveling, or want an alternative, try my Berry Green Protein! It’s 100% organic, and includes 15 superfoods – greens, veggies and fruits. It has a tasty strawberry-vanilla flavor, AND it includes 18 grams of plant-based protein.
How do I Avoid Bloating After Drinking a Green Smoothie?
When you first start adding in more greens to your diet, your system can get overloaded from all the fiber it’s not used to processing. Be sure to drink lots of water to help your body adjust. It will get better. Here are a few tips:
If you’re not using a high-speed blender like a Blendtec or Vitamix, the best thing to do is to blend your greens and liquid first. Blend until the greens are broken down and then add in the rest of the ingredients.
Be sure to remove the stalks from your greens, cut everything up to small sized pieces before adding them to the blender, and always be sure to clean your produce very well (even if it’s organic) because it still goes through a lot of handling before you eat it.
You also may want to look into the ingredients you’re putting into the smoothie.
If you use whey protein powder, for example, it may not agree with you. Here are the top 5 protein powders that I use and recommend. This article will dive into why these are my top picks and will guide you on how to choose a high quality protein powder. A lot of protein powders out there are packed full of additives that are actually doing more harm to our bodies than good – which in turn will cause bloating!
Do Green Smoothies Keep Well if I Make them the Night Before?
They definitely will last, but they’re generally better when consumed the same day you make them. Here are some useful tips to make them easily:
1: Green Smoothie Bags
When you get home from the grocery store, wash and prep your greens and fruit – I usually chop off any stalky stems from greens that have them, chunk up any leafy greens, and either put my ingredients into big individual ziplock bag or make “smoothie bags” that include several of the ingredients I’m going to use in my smoothie during the week.
I don’t always pre-chop the fruit, as it can get a little sticky in there and is always more fresh when you cut into it just before you’re going to blend, but doing this a day or two in advance is absolutely fine.
2: Freeze Smoothies
Pre make your smoothie and freeze it in ice cube trays. This will lock in the nutrients at their freshest and best right after they’re blended and cut up, and you can throw them in the blender like ice cubes first thing in the morning.
You can also try having your smoothie either for breakfast, or as your first snack so you can drink it fresh. Of course, if this doesn’t work for you, you can store it in a refrigerator to drink later in the day.
The only thing I warn against is pre-blending smoothies days in advance. At least make sure you blend the smoothie the morning you will be drinking it.
Great question…yes, I do! So many good ones… You can get all of the Green Smoothie recipes I have posted on the blog RIGHT HERE. With all of my meal plans, you will receive 2 smoothies every week. And with the 30-Day Challenge Meal Plan, you get my Green Smoothie Guide to teach you how to make the best, most nutritious smoothies…with TONS of recipes to choose from! Click Here to Check out all of my Meal Plans!
-Betty Rocker
General Workout Questions
What are the Benefits of HIIT Style Workouts?
H.I.I.T. (High-Intensity Interval Training) is a super effective way to burn fat while maintaining lean muscle.
In most of my workouts, I pair some type of explosive cardio with slower, strength focused moves to use the time I have efficiently and take advantage of the benefits this type of exercise affords.
Typically a HIIT workout (think Tabatas or circuits) pairs an intense work period with a short rest.
Some of the benefits of HIIT include:
improving aerobic and anaerobic fitness
strengthening the cardiovascular system
improving insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
challenging the fast-twitch muscle fibers (the ones that are awesome for strength, power and looking lean and mean)
reducing abdominal fat and body weight while maintaining muscle mass
Can you tell me how to modify a workout for my specific injury/illness/condition?
SO sorry to hear you are dealing with an injury or have gotten ill. It’s so important to me that you get better as quickly as possible.
While exercise may (or may not) be appropriate for you, it’s outside of the scope of this blog to prescribe you something custom to do. Without knowing your health history and performing a hands-on assessment (injuries), I would not be able to guide you safely. I recommend working with someone in person in these cases.
While many of my workouts and programs offer modifications, these are fitness level specific (beginner, intermediate, advanced) and are not a substitute for the advice of your health care practitioner or doctor.
Please do NOT train if you have pain. Check with your doctor to find out what is appropriate for you. I know it’s tough to stop when you’re making progress, but the last thing you want is to prolong your downtime.
I have an amazing resource to help you called: How to Train When You’re Sick or Injuredthat I advise you to read to know exactly what you CAN do right now to speed up your recovery time.
I’m wishing you a speedy recovery, and sending you a BIG HUGE HUG!
Should I Warm Up and Cool Down Before/After Exercise? What about Stretching?
Many of the bodyweight workouts here on the blog will warm you up as you get started, so you can jump right in with me – no extra warm up time required.
The time I would focus most on “warming up” my body would be in preparation for lifting weights. If you’ve tried the Lioness strength training program, you’ll see that I recommend some mobility moves prior to the working sets, and a lighter set is recommended prior to heavier lifting sets. This is to lubricate joints and increases blood flow to the muscles so you can perform at your best.
Choosing to cool down really depends on time. If you have time, some stretching can get you into a parasympathetic state of calm and relaxation after you’ve been going hard.
Stretching has many benefits for your body, not the least of which it feels amazing. I also really love – and recommend – using a foam roller to release fascia (important connective tissue) and pressure points in your muscles.
Yes, it definitely is – but I would recommend you do this on a surface with some give to it. The muscles between your toes are designed to absorb shock naturally. In our modern world, we often lose, or never develop that strength because we are always in shoes.
Inside of your shoes, your toes are pressed together, which doesn’t allow for them to spread apart which they do naturally when walking barefoot. That spreading is what allows the muscles to take up the impact.
Additionally, many sneakers and shoes change the way your foot makes contact with the floor. There is arch support, or heel lift, and in stiffer shoes, your foot doesn’t go through the same heel strike-toe off gait that it would if you were barefoot. Therefore, patterns develop in us that sometimes translate up through the ankle, knee and hip – and change the way the bones articulate at varying joints.
For many years I have trained barefoot, or in a toe shoe, or minimal style shoe. My foot muscles are accustomed to this now. While I recommend it, I would not advise going to barefoot all at once if you are used to working out in sneakers. Ease into it.
Never perform impact exercises on a non-giving surface for any duration of time – for example, it is hard on your joints running on concrete, asphalt, etc or performing jumping motions. While a sneaker may cushion the impact, it is not ideal to do this for a long time due to the way the sneaker can change the way your foot joints articulate (connect).
This is not a substitute for medical advice. Please consult your doctor before making changes to your current regime.
Help! I Need to Get Rid of Cellulite. What Should I Do?
Guess what, I have cellulite too! It’s a natural part of our body. If you’d like to read a post or see pictures I’ve taken of how mine looks, click here.
Here are some tips to help you manage and understand it:
1: Hydration: Water keeps our connective tissue hydrated and supple.
2: Healthy gut bacteria – which comes from eating a balanced, whole food diet, low in inflammatory foods, reduced stress, and adequate sleep.
3: Not sitting excessively. A lot of us experience cellulite in the areas we sit. Poor circulation and blood flow to these areas is a culprit in cellulite. This is why some of the massage techniques you may read about can be helpful because you’re stimulating the area and breaking up fascia and connective tissue that can be stuck.
4: Hormone balance. Estrogen levels being imbalanced can play a role. Estrogen regulates your body’s production of collagen. If you’re low on estrogen, collagen production can be reduced. Less collagen means weaker connective tissue and thinner skin, which creates an ideal environment for cellulite to appear.
We can gain body fat when we are estrogen dominant (too much estrogen circulating in the body). When estrogen levels fluctuate it can reduce circulation to connective tissue and affect lymph (your body’s immune fluid) circulation. Stagnant lymph can be trapped in weakened connective tissue and can increase the appearance of cellulite.
Optimal thyroid function is essential for regulation of your metabolism, heart rate and circulation, and is also something to be aware of in more general terms.
6: Try dry brushing to move your lymph fluid, which can make your skin feel softer and smoother.. Always brush toward your heart.
7: Vitamin C is essential for collagen production. I use a liposomal Vitamin C that absorbs quickly into the bloodstream. Easy to find online.
Final thoughts from me are that cellulite seems like something natural and a lot of why we hate it is because we’ve been overexposed to imagery that makes us feel like there’s something wrong with us for having it.
Models in magazines are airbrushed. Many images we see online have been filtered. Some people use light or stand in ways that make their skin appear smoother than it is in real life. And some people have a job where they are paid to professionally model, which means they may spend more time, money and effort on their appearance, which is not realistic or necessary for a healthy person with a regular job and life responsibilities that don’t include modeling full time.
For me personally, the amount I see tends to fluctuate based on where I’m at in my monthly cycle (so clearly hormone related), how much I’ve been sitting for hours on end, whether I’ve been getting regular massages (both circulatory issues), how much body fat I am carrying (though I still have some regardless of how lean I get) and how well I’ve been eating/staying hydrated (so intake related).
Don’t be too hard on yourself for your appearance – most of what we perceive is about other people, not us. Focus on your strength, and on all you are capable of.
Here are some more posts that I’ve written about my body to show you that it moves and acts like a normal body and is flawsome.
The roller is a versatile tool that will help you get more out of your workouts through increasing your flexibility and decreasing the soreness that occurs after tough exercise bouts.
It smooths out and lengthens your underlying connective tissue that surrounds your muscles – your fascia – and if you have one – or have access to one it’s a great tool to use regularly.
When using it, remember to stay aligned, keeping your body straight in a plank position either on your hands or forearms. Stabilize with your other foot and hands. Always relax the limbs you are applying pressure to.
You don’t want pressure on a contracted muscle, it’s just painful and also decreases the amount of release that’s possible. If you find an especially tight or sore area, hang out on it until it’s more tolerable to continue rolling.
How Many Times a Week Should I Work Out? And What Types of Workouts Should I Do?
This varies for everyone, and depends on how much time you have available, your fitness level, and your goals.
For general health, it’s good to get at least 3 workouts in per week where you are pushing yourself and sweating. Moving in some way daily is good for your health and supports a strong immune system, metabolism, great energy, a good mood and more.
If you struggle to be consistent with exercise, I recommend following a plan so I can help you have a consistent track to follow. It can help you build the habits you need to make it a part of your healthy lifestyle of awesome!
Online Gym
If you struggle to be consistent and want motivation, workout program challenges, coaching, live streaming classes and a fitness community, I think you’d love Rock Your Life. Check that out here!
What is the Timer App Betty Rocker uses?
I personally use the Seconds Pro app (available for iPhone and Android) – the paid version allows you to save workouts, input rest times, play music, and it beeps when 3 seconds remain for each interval to let you know when to switch moves.
I suggest using the “Circuit Timer” setting – I use this even for the tabata workouts because it’s just easier to control the input. You can also download the free version – it’s the same except you can’t save your workouts, which means you have to input the moves every time.
There are plenty of other timer apps, and you can also just use a good old fashioned stopwatch!
I’m not seeing the results I want and I’m training 6-7 days a week. What gives?
First of all, your nutrition is far more important in these situations. If you are not eating properly (and enough) to fuel your body, you won’t see the results you want, even if you’re exercising every single day. Check out my meal plans here to get a jump start on your fitness!
Your body needs the right amounts of healthy fats, carbs, protein, and greens to function and make sure your muscles are fueled. Once you get that part down, then you can worry about the training part.
You do not need to workout 6 or 7 days a week to see results. Your body needs time to rest and recover. Overtraining is a culprit in not seeing your body change, and so is doing the same kind of workouts over and over. Avoid workout plateaus by having a variety of workouts and changing it up regularly, like we do in Rock Your Life.
In addition to balanced eating and training, there are some other common culprits.
Have you ever heard the quote “Abs are made in the kitchen”? Although it may sound cliché, it is absolutely true.
You can build your abdominal muscles all you want, but with a layer of fat covering them, you will never have defined abs. I recommend a whole food eating baseline, like the Body Fuel System or similar.
Also, make sure you areRESTING your muscles and switching between muscle groups. Muscle is built while you rest and is fueled by what you eat. Make sure to include fat-burning HIIT workouts as well as bodyweight and weight circuits rather than just training your abs every single day.
I ordered a product but I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase!
Right after you purchase, you’ll get an email (to the email you used on purchase) with a secure login and password so you can INSTANTLY access your program materials online.
If you have not been able to locate your email after 10-15 minutes, please check your spam/junk folder (and “promotions” tab if you are using Gmail) from a computer, not a mobile device.
If your email server has a search bar tool at the top of the inbox, type in “Betty Rocker” to see if the email comes up, regardless of which folder it is in.
If you used PayPal for your purchase, the email would have been sent to the email address associated with your PayPal account.
If you still can’t find it, add bree@thebettyrocker.com as a contact and safe sender in your email account, as well as marking us as a whitelist sender. You can also email us at support@thebettyrocker.com if you still can’t find your Welcome email. Be sure to tell us the name you used upon purchase and the email you used so we can locate your order.
If you ordered 2 products at the same time, there is sometimes a slight delay in the second product access simply because of how our payment processor batches payments. You’ll get a welcome email for the first purchase right away, but the second one sometimes gets to you a little later – but the username and password will be the same as the first program.
If you paid and it went through, it will absolutely be available to you within a few hours of purchase. You can write us at support@thebettyrocker.com during normal business hours and we can manually speed that up for you.
All the best,
-Team Betty Rocker
I’m interested in one of Betty Rocker’s programs – will it be shipped to my house?
Thank you so much for your interest in Betty Rocker’s amazing programs!
All of our programs are 100% digital – which means no physical book or CD/DVD will be delivered. This information is on all of our pages and checkout forms.
The reason we do not currently offer physical products is because it allows us to keep the cost as low as possible to pass on the savings to you. You have permission to print any of her books and meal plans out – we have broken most of the programs into separate documents to make it very easy for you to print just the recipes for example.
Right after you purchase, you’ll get an email (to the email you used when you purchased) with a secure login and password so you can INSTANTLY access your program materials online.
You’ll have forever access to your new program, and be able to log in to your secure area from any device.
If you paid with Paypal, sometimes you will have a different email in Paypal that your welcome information gets sent to, and it’s important that you check that account right away. You can easily update your email with us once you find it by using the link at the very bottom of your email that says “Manage My Account.”
Yes, you can browse the blog and watch the workouts using the app. Don’t forget you can save your favorites too, using the “star” at the top of every post!
Can I download the app on multiple devices?
Yes, you can download it on multiple devices since it is a free app.
Can I access my Betty Rocker programs in the app?
Because the app pulls in the content from the main Betty Rocker blog, you’ll still see the programs for sale on the programs pages, even if you own them already.
To access your programs, simply click on the member login button from the home screen, then use the safari or chrome mobile option at the bottom of your screen to log into the member’s area.
The reason we ask you to do this is because the member’s area is a separate mobile app that doesn’t always load all of its features correctly inside of the free Betty Rocker app.
Does the app require internet?
Most of the features of the app do require internet, however you can still access some features while your device is offline.
What can I access on the app?
On the app you can read through my blog, watch workout videos, save your favorites, submit a story, contact us, and purchase my programs*.
*if you purchase a program, please note you will need to log into the member’s area (which is a separate app currently accessible on any mobile browser) to access your programs. You will not automatically see it inside the app.
Where can I download the app?
You can download the app by going to https://thebettyrocker.com/app/ – it will take you to the store for whichever device you’re using.
Is the app free?
Yes! The app is completely free to download and use. You can purchase my meal plans, workout plans, and coaching through the app, but that’s totally optional. Using the app to read through blog posts, watch workout videos, and save your favorites is always free.
The recipes in the program are all very simple and made with whole foods. They are all gluten and dairy free and include vegetarian options.
