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Healthy Entrees

Shrimp with Pesto, Asparagus and Fresh Tomatoes

Apple-Ginger-Almond Pre-Workout Shake

Betty Rocker’s No-Bake Peanut Butter Protein Bars

Top 4 Must-Do’s to Prevent Injuries While Training

Super Green Drink Soup

Healthy Entrees

High Protein, Low Carb Steak Salad

Pestos, Dips and Spreads

How to Make Perfect Pesto (dairy-free)

#1 Muscle Building Secret: REST

Intellectual Property and Abundance

Healthy Entrees

Baked Salmon with Grainy Mustard, Parsley and Sliced Shallots

What is “Sexy?”

Healthy Entrees

Pomegranate-Blueberry Baked Cod

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Jul 1

These days, it’s easy to look at your life and f

These days, it’s easy to look at your life and feel like everything is wrong. And then some days you’ll feel like you’re on top of things, you’ve got this and you’re making the most of it. It’s a total rollercoaster. . All of the things you feel right now are 100% valid - I just wanted to remind us both that while we may feel the spectrum from both crazy out of control to totally in control, we are also 100% resilient; capable of growth, adaptable to change, and complete with hidden depths and reserves that replenish with each new day. . It’s not that the things we are looking at need to change, it’s just that the way we are looking at them that deserves a bigger frame. That’s why I like to remember that it’s not about how much water the glass holds, or that it’s half full or half empty - it’s a refillable glass. A different way to look at the same thing that makes a difference in how I feel about it. . So 1) stay hydrated (lol), 2) be kind to yourself as you navigate new things and uncertain times, and 3) keep refilling your glass - life isn’t going back to “normal” but we can navigate change, and we can navigate the stormy waters and the calm ones because we are strong, self-reliant and smart - and most of all, because we choose to. . Thinking of you today, and daily, Rockstars! . Share below if this resonates with you. ⬇️ . . #thebettyrocker #resilience

Jun 29

Bottom line, not everyone will understand your cho

Bottom line, not everyone will understand your choices. Not everyone will support your growth. But your life isn’t about “everyone” it’s about leveling and lighting YOURSELF up - which lights up the world around you. . Growing yourself, working on yourself, uplifting yourself attracts people to you who are in resonance with that path themselves, impacts their choices and inspires more positive actions. . By focusing on what you’re doing and taking care of yourself while you do it, you lead by example - just as you are strengthened by the example of others doing the same. . Your growth minded actions will also repel people who aren’t on that path right now. It’s not a good idea to try and force anyone to be in alignment with you. It’s not going to help you or them. Have compassion and love for people who are stuck, remembering what it took for you to overcome to get where you are now. Remembering no one could change your mind until you changed it yourself. . Instead of trying to change people who aren’t like you or don’t agree with you, instead of worrying about what they think or dwelling on their reactions to you (which are simply projections of where they are at in themselves) let your actions declare your intentions. Have love for those who don’t agree with you but don’t dwell there. . Focus on what matters to you and listen to your inner voice, that intuition that’s so valuable, that always has your best interests in mind. . Keep moving forward, one day at a time 💜 . #allorsomething #strongereveryday #bettyrockerlovesyou

Jun 25

Sometimes I wish it would be easier to climb this

Sometimes I wish it would be easier to climb this mountain of life. That I could be more graceful. More effortless. And some days I am...but not always. . The trick is to find joy in the climb. To appreciate the beauty around me. To be thankful for my strong, healthy body that’s carrying me. The mountain isn’t worried if my hair is perfect today, what I’m wearing or how much I weigh, just that I showed up and walked the path with as much integrity and love as I could muster. . One of my biggest lessons in climbing mountains is that it's never just one mountain, it's a whole mountain range. . So remember to take breaks and enjoy the view along the way. . Celebrate at the top of every summit and come back down to begin again, with new skills and tools... . Bringing all the lessons with us from every climb so that with every new challenge, our feet are surer, our resolve stronger and our belief in our own ability renewed. ❤️ . . What mountain ⛰ are you climbing in your life right now? . . More motivation for your healthy lifestyle of awesome on my blog @thebettyrocker for links . . “Top of the mountain” quote was originally said by #vincelombardi, but he began with “the man” I related more to my version. 😊

Jun 23

You are so worth it. Change is hard, but staying i

You are so worth it. Change is hard, but staying in the wrong situation too long is draining. . Trust yourself and your intuition. . Know that you are evolving and growing every day and you cannot help but attract what you are putting out. . That’s why you’ll simply outgrow or lose your connection to certain people, certain situations, certain things...and that’s ok. . Because when you let go, you create space to let more IN of what and who is supposed to be there 💜 . While you may sometimes want to downplay what’s great about you, when you take the measure of the amazing people in your life who are clearly with you for a reason, you can release self-deprecating thinking traps that want to keep you playing small. . I never imagined I’d have friends and people in my life like the ones I have - the most amazing, powerful, creative and giving individuals. And now that I do, it makes me reflect on who I am today and how far I’ve come - and how my standards for myself have risen. . “What I value and what I live is what is attracted to me.” Say that to yourself out loud right now - it’s the truth about the standards we hold and the way we see ourselves. It’s reflected all around us. . If you find there are some people who don’t meet you where you’ve grown to today, it may be worth reflecting on how that relationship needs to evolve - sometimes simply communicating can help move it forward and sometimes it can help bring it to a close - but the bottom line is your precious time and ever evolving life path deserve the self-honoring clarity around who you spend it with. . Never apologize for having high standards. The people who belong in your life will always meet you at that level. . 💜 . #thebettyrocker #bettyrockerlovesyou #selflove #friends

Jun 18

Beliefs become thoughts, Thoughts become words, Wo

Beliefs become thoughts, Thoughts become words, Words become actions, Actions become habits, Habits become values, Values become destiny. . Choose wisely what you put in your body, take into your mind, and allow into your life. . In our consumer driven society, it’s easy to focus on the input - by what about the output? As powerful creators, we are each responsible for the thoughts, words and actions we put out into the world. . How we do one thing is how we do everything. The conversation we have with ourselves comes first. The way we show up and speak to others reflects the way we see ourselves. . The actions we take reflect the way we value ourselves. . You are powerful. Use your power to connect, uplift, care, and increase the love and light that exists on this planet. . (I think about this especially around kids - they’re so receptive and perceptive. It’s our responsibility to model health to them on all levels - in how we talk, act, and ultimately the intention behind these things. 💜) . #bettyrockerlovesyou #thebettyrocker #mindsetiseverything

Jun 14

More wisdom from author @alex_elle who always capt

More wisdom from author @alex_elle who always captures so beautifully emotional experiences and the process of moving through them. Check out her podcast and her new book - she’s a powerful writer. . How are you feeling? How are you taking care of yourself right now? . I want you to exercise and eat healthy foods, but I don’t want you to focus only on the physical and ignore the way you’re feeling inside. These things are interconnected and will effect each other. Acknowledge the stress you feel and let’s actively address it in ways that feel good for you. Maybe it’s journaling, maybe it’s therapy, maybe it’s meditation, maybe it’s a breathing practice, maybe it’s yoga - make time to take care of yourself. . Processing feelings and emotions can be hard. Sometimes it feels easier to avoid them, or shove them down. But there are consequences to unexpressed and suppressed emotion - and that stress is stored in our system. Sometimes it manifests as sickness, and can exacerbate disease. . The Centre for Disease Control and Prevention of the United States estimates that stress accounts for about 75% of all doctors visits, and according to Occupational Health and Safety news and the National Council on compensation of insurance, up to 90% of all visits to primary care physicians are for stress-related complaints. . Chronic stress has been scientifically proven to cause us to reach for comfort foods, undermining our efforts in the kitchen and the gym. . Elevated levels of the stress hormone cortisol cause belly fat storage - the area most women have the hardest time losing fat from. . And chronic stress really affects our brain, lowering our immune response so we get sick more often, recover more slowly from injury, and are simply unable to maintain a state of health and vitality. . I’ve been hearing so many people talk about feeling exhausted, run down and overwhelmed - all signs your system is really taxed. Remember the importance of self care, and honor and protect your energy so you can show up fully. We can’t always do everything but we can do something. Do something for your mental health today.💜 . . DATA REF: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916

Jun 6

Happy Weekend friends! If you’re looking for som

Happy Weekend friends! If you’re looking for some motivation to move, I am sharing and celebrating 9 more amazing black women in fitness today. Give these ladies some love, follow, shop their programs, and let’s celebrate being fit, healthy, and strong -and modeling how to acknowledge and support our sisters to the next generation too. 💜 #unity . ⭐️ @alittletaeste this brilliant med student shares amazing value on her page, workout after workout, with an uplifting and positive vibe. I know some of you follow her already because you tagged her yesterday ❤️ . ⭐️ @callmechristyjoy to all my busy moms out there, this amazing trainer is the epitome of role modeling fitness and health - to her family and her fans. She’s so incredibly inspiring, and has a philosophy on health I am 100% with. . ⭐️ @fancy85fit_ this active duty soldier and all around Queen of a woman provides inspired workouts, uplifting motivational content and will make you want to move and be the best version of you! . ⭐️ @bodybyneeks get your body moving with Oneka, she’s got amazing home workouts and a balanced training approach that gets results. I adore her creative workouts and self love approach! . ⭐️ @mrandmrsmuscle I have been in admiration of this power couple forever. Their inspired flows and thoughtful breakdowns make fitness fun, accessible and they are incredibly generous with the level and volume of content they share. Huge fan. . ⭐️ @toningtoni this epic content creator has a positive message and awesome workouts, and she’s plant-based for my followers who are looking for other plant based athletes and trainers to follow. . ⭐️ @followthelita Lita Lewis. What a voice, what a heart, what a Queen. Lita is body positive, an incredibly empowering trainer, motivator and leader. Everyone needs her posts in their feed. . ⭐️ @qimmahrusso has 1.5m followers for a reason - she’s inspiring, she shares epic content and she has awesome workouts and motivating content that will totally rock your body! . ⭐️ @insecure_fitness I appreciate Catherine’s message about body insecurity so much - her message of self love combined with her inspired workouts are all about personal acceptance while taking action.

Jun 5

There are so many incredible black women in the fi

There are so many incredible black women in the fitness industry - I wanted to share them with you here on my page and not just in my stories because they are inspiring coaches, total uplifters, and epic content creators. . 💜 @danyelewilson has been an ongoing inspiration to me with body positivity, strength and smarts. Her workouts are outstanding. . 💜 @chanelcocobrown who I more recently discovered is an uplifter, positive voice for self love and kindness and her workouts are so fun and creative. . 💜 @chandlernicoll has a beautiful spirit and amazing workouts, adventure pics and will motivate you to move! . 💜 @shaleyah is an amazing musician AND fitness queen. You have been seeing her in my stories for months already because she is motivated and puts in the work! . 💜@brittnebabe the Queen of Home Workouts and one the kindest, most positive fitness influencers in our space - has the best challenges and is an incredible inspiration to women everywhere. I love you Brit!! . 💜 @jelisasmithcoaching I found her recently and am obsessed with her dance workouts, awesome vibes and great workouts! . 💜 @ajahzifit has a Frenchie and a kinesiology background as if I couldn’t love her more already, her workouts are awesome and she is a total motivator. . 💜 @libbychristensen new follower of Libby and adore her positive vibes and killer workout flows. . 💜 @thefitnesski this beautiful soul has soooo much to offer, from positive body image, to postpartum workouts, to great info and total motivation. So glad I found her. . This post is one of several coming to share these amazing women with you, #amplifymelanatedvoices and support black businesses! . Thank you @whitneyysimmons for this inspiration and check out her page for even more amazing black women in fitness! 💜💜

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