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

5 day food and fitness challenge

jumpstart your healthy lifestyle of awesome!

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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30 day #makefatcry challenge

transform your body from home in just 15 minutes a day!

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Nov 30

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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. . True strength comes from within you. No matter where you are on your path or your quest or in your goals, only you know if you are giving it your best; doing all you can do. . 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. . Your struggle is your struggle, and you have to fight the best fight in yourself you can muster to overcome your own fears, resistance and past experiences to become the best version of you. . 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. . #bettyrockerlovesyou #truestrength #bekind #strongereveryday

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Nov 27

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What does it feel like to be the queen 👑 of your own life? I had asked myself this question many times in the past, wishing I felt more at ease in my skin, wishing I had some other job, or body or family...but that wishing was exactly what undermined my ability to be the leading lady in my own life. . I was full of fear and self doubt and my mind was always focusing on what I lacked, what had happened “to me” and what I didn’t have. . The transformation from fear-based thinking to creation-based thinking was not an easy road; trauma lives in the body at a cellular level and it takes courage to ignite a fire inside yourself that will burn those lingering particles away. . I called on mentors, I called on guides, I sought out healing and tools for growth in many forms from solo traveling, journaling, EMDR (therapy for treating PTSD), meditation, vision quests, shamanic ceremonies, neural feedback, relentless personal reflection, and an unwavering commitment to discover love for myself - because at last I understood that love is the heart of all life, behind all aligned intention. . We can only love others as much as we love ourselves, can only receive love that we feel we merit, and can only heal the world when we heal ourselves. . So don’t fear change, beautiful soul. 🦄💕 What looks and feels like a setback or a breakdown is always an opportunity in disguise. . That’s why my humble offerings for growth are literally “challenges” for you (and me) to do, so we can hone our skill in rising up to meet them, face the doubt in ourselves to continue another day, hone the mental sword to stand strong against our fears and face down the demons of negativity. . How we do one thing is how we do everything. Stay open, keep moving forward, and remember that you are the creator of your experience of reality - and the way that you choose to experience this reality in the present is what gives you the power to shape the future. . Remember you are a QUEEN. #bettyrockerlovesyou . . . 📷 @juliemagnussen

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Nov 26

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I’ve got an awesome workout for you to try out this week - swipe ➡️ like ❤️ and save ⭐️ this to your collection! . This workout is featured on the blog as well if you like working out for the full time along with me - just go to thebettyrocker.com ✨ . Superset 1 - 3 rounds of these 2 moves: 1️⃣ Reverse Lunge with Core Rotation (8-10 each side) 2️⃣ Squat Thrust to Hammer Curl and Press (8-10) . Superset 2: 1️⃣ Push Ups (8-10) 2️⃣ Reverse Flye to Straight Arm Kickback (8-10) . Superset 3: 1️⃣ Plank Walkout to Front Raise (8-10) 2️⃣ Deadlift with optional high pull row (8-10) . Try this out and let me know how you do! Can use water bottles or weights 💪🏼 . Follow up with some good nutrients, and be sure to check out @wholebetty Berry Green Protein, my go-to protein powder! 18 grams of plant based protein and organic superfoods for a strawberry vanilla flavored serving of whole food nutrients to support your body and your workouts! . Get some - link in my bio @thebettyrocker 🦄 . . #stopdropandbettyrock #wholebodybywholebetty #berrygreenprotein

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Nov 25

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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 women friends 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

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Nov 23

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Sometimes life doesn’t give you what you think you want - not because you don’t deserve it - but because you deserve MORE. . How many times have I felt beaten by life because I didn’t get the “job” the “guy” the “recognition” the “apartment” the “loan” or whatever “it” was - and not too far down the road I got something better. . It’s hard to know why things happen when they don’t seem to be going our way, but trust that it’s all happening FOR you, not TO you and stay open; don’t blame yourself or beat yourself up. . Life isn’t like Amazon Prime, it isn’t guaranteed 2-day shipping so sometimes we just need to be more patient. . One of my favorite all-time quotes comes from the late, great Steve Jobs who said, “you can’t connect the dots looking forward, only looking backwards.” . In this present moment you and I are sharing right now as you read these words, we both have 2 ways to see things: . 1️⃣ We can see everything that’s wrong and feel anxious, stressed, sad or angry, which actually blocks us from being able to go after what we want with as much power and clarity as we need, or... 2️⃣ we can focus on everything that we have, everyone who supports us, and everything that’s right and invite in gratitude, ease, peace and presence. . From that presence we can create powerful, meaningful action to get what we want. . Being peaceful doesn’t mean we put down our sword and stop fighting for what we want - on the contrary. . A peaceful warrior swings her sword with precision and doesn’t waste her energy flailing around angrily, hacking at weeds. . Be a peaceful warrior. . Act from your place of personal power, in your state of grace and ease and you will always attract exactly what you need, to get exactly where you want to go. . You are worthy 💜 You are deserving 💜 Your voice matters 💜 You are here for a reason 💜 . . #bettyrockerlovesyou

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Nov 18

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Nov 15

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The second half of my trip to the UK was spent mostly in gorgeous London, with a couple of day trips. I thought you might like to see a few more pictures! I stayed super active the entire time, clocking up to 19,000 steps on several days, and JJ, Tim and I worked out together at minimum every other day. And we enjoyed some amazing food and wine 🍷 . 1️⃣ The view from my hotel, the Royal Horseguard, former MI-5 and MI-6 headquarters . 2️⃣ Stonehenge!! A mysterious and mystical place, a short trip from London to see. . 3️⃣ My favorite view into St James Park - this is just across from Buckingham Palace . 4️⃣ @jj.virgin and I with Minerva, Roman Goddess of wisdom - at the British Museum - a must visit if you’re ever in London. It houses some 8 million works, and it’s free to go. . 5️⃣ + 6️⃣ Amazing Windsor Castle - built in the 11th century is also a short trip from London. Absolutely gorgeous. This is where Harry and Megan got married, and it’s used regularly by the royal family. . 7️⃣ Epic sourdough bread at breakfast at Poilane, a famous French bakery found in London. The founder is renown for his traditional sourdough bread-making methods, and they are truly delicious. Sourdough is the oldest method of grain fermentation, dating back to ancient Egypt that relies on a mix of wild yeast and lactic acid bacteria that are naturally present in flour, rather than baker's yeast, to leaven the dough. (Lactic acid can be found in several other fermented foods, like kefir, kimchi, sauerkraut, yogurt and pickles.) . 8️⃣ JJ and I in front of the bakery, about to head out to walk another 19,000 steps! . 9️⃣ Famous Carnaby Street, lit up with an “under the sea” Christmas theme . 🔟 Fortnum and Mason, well known for its fabulous gift baskets and tea lit up as an advent calendar . I took so many pictures but these were some of my favorites! Thank you again to all of my amazing Rockstars for your recommendations on where to go and what to see, I took a lot of your advice! . I could see myself living in London, I absolutely adore that city and really the UK is a wonderful place! . If you live there or have visited, what are some of your favorite places? . #travel #thebettyrocker

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Nov 14

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Looking for an awesome full body workout today? This ones for you! Swipe ➡️ Like ❤️ and Save ⭐️ this to do anytime! . You can join me for the free full follow along video on my blog, www.thebettyrocker.com and browse workouts by which part of your body you’d like to train! . For guided challenges and new classes 5 days a week that you can do from home, check out my online gym and support community, ROCK YOUR LIFE! . Links in bio @thebettyrocker 💪🏼 . Each circuit: 2-3 rounds . CIRCUIT A 1️⃣ Elevated Bridge Lifts (15) 2️⃣ Reverse Curtsy Lunge with Side Knee Crunch (0:45) . CIRCUIT B 1️⃣ Hammer Curls (10-12) 2️⃣ Burpees (0:30-0:45) . CIRCUIT C 1️⃣ Reverse Flyes (10-12) 2️⃣ Box Jumps (0:30-0:45) . CIRCUIT D 1️⃣ Push Ups (10-15) 2️⃣ Bird Dog Crunches (0:30-0:45) . Feel that burn! 🔥 💪🏼 . If you’re looking for an excellent plant-based protein try my new @wholebetty Berry Green Protein! . It’s organic, has 18g of protein per serving and as an added bonus contains 15 superfoods greens, veggies and fruits to boost your intake of micronutrients. . I had been wanting a greens+protein that tasted good, and was made with true quality ingredients so I made my own! Order online - link in bio. Available in the US. . . #healthyhappyfit #thebettyrocker #stopdropandbettyrock

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