Nutrition 101 Archives - Page 4 of 5 - The Betty Rocker

5 day food and fitness challenge

workouts and healthy eating to rock your body!

Blog Posts

How to Travel Healthy, Avoid Getting Sick, and Mastermind Your Midsection to Shredded

Secrets to Success in Clean Eating: Weekly Green Smoothie Prep

The Urban Hunter-Gatherer’s Favorite Green: Health Benefits of Kale

Daily Food Journal: Awesome Fat Burn Strategy

Secrets to Success with Clean Eating: 10 Ways to Save Money on Quality Food on Any Budget

Menu Surfing: Ordering Out 101 for Any Diet

Weekly Food Prep and the Photo Food Journal

Make Your Own Gluten-free Flour Recipes

Guide to Gluten-Free Flours

How to Have a “No-Strings-Attached” (NSA) Relationship with Junk Food

How Caffeine Helps You Burn Fat During Workouts

Beauty Secret #357: Swiss Chard

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5 day food and fitness challenge

jumpstart your healthy lifestyle of awesome!

Can I help you find something?

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Aug 16

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

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Aug 14

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Looking back over this past weekend, one of the best health events - full of learning, connection, growth, new friends, old friends - so glad I was a part of it! Here are some highlights for you so you can take a peek inside my life....
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1️⃣ Gala night! This amazing dress was a find on #freepeople - it comes in other colors and for how elegant it is, it’s surprisingly affordable!
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2️⃣ Speaking on stage Thursday with legends @dave.asprey @flipping50tv @theresadepasqualefit @tonyyounmd @mary.antonopoulos ❤️
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3️⃣ Met one of my favorite health heroines, @chalenejohnson in person at last, we’ve been instagram friends for years but this was the first time in person. She’s everything and more! Such a real, giving soul.
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4️⃣ Speaking of real, giving, epic souls, my best friend @jj.virgin is a legend. This is her 11th Mindshare event, and she delivered the best experience, content, food, parties, connection and MAGIC!
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5️⃣ @drterrywahls has been an inspiration to me for years, ever since I saw her famous Ted talk about how she healed her MS with food! Look her up - she’s a living legend!
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6️⃣ My Unicorn 🦄 Queen @iamcynthiagarcia founder of @transformationalnutrition Institute, a total rockstar and clearly the winner of all the fashion awards ✨✨✨
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7️⃣ YOU! I traveled with my portable tripod and iPhone kit that I made so I could broadcast my workouts! It was great seeing you on the lives I did! ❤️❤️ helped me stay motivated!!
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8️⃣ Dressed up for the “what did I want to be when I grew up party - I wanted to be a fashion designer from Paris 😊 @emilystellafletcher founder of Ziva Meditation wanted to be an aerobics instructor - how about YOU?
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9️⃣ Quick pic with the founder of @mybreastfriendtraining Dr Veronique, who created an early detection tool that I’ve started using. It’s never too early!!!
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🔟 Dr Mercola trained me on Thursday with the BFR bands - that’s “blood flow restriction.” He’s publishing a paper on it, but you can find a lot about it online - used for rehab, and strength. He was showing JJ how it works onstage during his talk, and told her to have me show her how to do it lol. 🔈
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Epic weekend! Thanks for being a part of it! ❤️❤️

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Aug 13

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6 moves - grab your water bottles or weights and lets smash it!
Swipe ➡️ Like ❤️ and Save ⭐️ to do this again, and to let me know you want more like this!
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3 rounds:
1️⃣ Alternating Reverse Lunges with Biceps curls (0:30)
2️⃣ In and Out Crunch to Booty Pop 2/2 (0:30)
3️⃣ Alternating Crescent Kicks (or crescent knee) (0:30)
4️⃣ Push Ups, any style (0:30)
5️⃣ Sumo Jumps with High Pull Row (0:30) alternative - Step in and out
6️⃣ Single Leg Hip Thrusters (or bridge lifts) (0:20 each side)
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Try these moves! I did this outside my hotel room while I was at an event, just used my chair and some water bottles and I got an AWESOME workout!!
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Nothing can stop you - this will take approximately 15 minutes and you can do it again if you want!!
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Get motivated, get moving and get stronger with me! 💪🏼❤️
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#stopdropandbettyrock #thebettyrockerchallenge #thebettyrocker #strongereveryday

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Aug 9

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Always remember to be kind, because everyone is fighting their own internal battles.
This is why it is especially important not to compare yourself to other people, because we can never know their journey from looking at a picture.
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Don't fall into the trap of giving up because you think you'll never get the same result as the next person or thinking your struggle is harder.
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Your struggle is your struggle, and you have to fight the best fight you can muster in yourself to overcome your own resistance, fears and past experiences to become the best version of you.
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Remember this and be kind to yourself as well as the people you encounter, because every one of us has an inner world we live in that deserves compassion and love.
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#bettyrockerlovesyou #bekind #thebettyrocker

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Aug 7

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The support they give is endless, the love they give is unconditional, the joy they bring is infinite, the antics they exhibit are priceless and I feel so lucky to have them in my life. Time is precious, you never know how long you get so don’t miss those ball throwing sessions, walks after dinner, snuggles on the couch, car rides to the park and all the rest. 💜
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Share your favorite things about your pets ⬇️⬇️

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Aug 4

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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.
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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.
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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.
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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.
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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.
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Keep moving forward, one day at a time 💜
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#allorsomething #strongereveryday #bettyrockerlovesyou

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Aug 2

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Here is a fun circuit to try if you have some equipment to use!
(Legwarmers and socks not required 😂)
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Try 3 rounds:
1️⃣ Alternating fast step ups - 20 total
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just awesome for the booty and legs, lots of core and an awesome warmup for the full circuit.
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2️⃣ Single Leg Split Squat - 10 each leg
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Adding the weight really increases the intensity for this move, be sure your form is solid. Press through the heel, keep your chest up and be mindful of your knee alignment.
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3️⃣ Hanging Leg raises (or knee raises, or on the floor with leg lifts) 8-12
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This version is an advanced core move. Don’t feel like you’re “supposed to be able to do it” it’s a lot of upper body and core strength but definitely one to challenge yourself with, and work on!
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4️⃣ Kettlebell Swings 10-15
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Awesome move to really target the booty. Keep your chest up and back straight, core engaged. The movement comes from your hips, and you pop the hips to swing the kettlebell - arms are not doing the work.
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Try some of these out! .
I was listening to a podcast while I was doing this workout. Do you listen to podcasts? What are your favorites? The Betty Rocker Show - coming soon!!
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#strongereveryday #thebettyrocker

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Jul 29

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Double tap if you’re with me on this!! It’s so easy to fall into judgement and comparison, especially with other women, as our bodies are so often commoditized, objectified and vilified - we’re not immune to that messaging and end up internalizing it to our detriment.
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No wonder we constantly worry if we measure up, and see other women through a filter of fear - a clouded lens that is really about wondering whether or not we are worthy, whether or not we are good enough.
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Whether it’s a sense of inferiority or superiority these feelings come from too much focus on a false sense of what your value comes from - your appearance - when really your value comes from a deep, rich, inner part of your soul that is uniquely yours to own, manage and share with the world around you as you walk through life and the many challenges you face.
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You’re not alone in these challenges. Your sisters have had their own demons to face and are showing up for themselves, for you, and to the world the best they can each day, putting one foot in front of the other. No one knows what fires each of us has walked through to be here now except us - how many times have you gotten to know a new friend and learned crazy things she’s gone through?!
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That’s why you have to know this deeply, in your bones, that your self love is an example to others, that your kind, uplifting words are a beacon of light on someone’s hard day, that everything you say to yourself reverberates energetically in the way you show up for the world.
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My girlfriend @jj.virgin says it best - “a rising tide lifts all boats,” and we are the rising tide sisters - know that you are rising every day and that you are powerful - you have unlimited power to lift others up around you with your daily practices of health, compassion, kindness and love - and this extends to the men in our lives as much as the women.
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You are a role model. Your actions make a difference. We are not in “competition” we are comrades, navigating the same crazy ocean of life. Look out for each other through the storms and know that I’ve got your back, and so do so many others ❤️
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Tag a sister, and save this post to remind you you’re not alone.

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