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Buckwheat Bread (gluten-free, dairy-free, egg-free)

Gluten Free Pumpkin Chocolate Chip Bread from Ava Jane’s Kitchen

White Chocolate Peach Protein Muffins (gluten free, dairy free)

Paleo-Friendly Pumpkin Spice Latte Bread (gluten free, grain free, dairy free)

An Ode to Scotch Eggs: Savory Egg-in-a-Basket Breakfast Muffins (gluten-free)

Gluten Free Pumpkin Protein Muffins

Wheat-free, Dairy Free Apple-Blueberry Protein Muffins

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Mar 30

We kicked off Day 1 of the #makefatcrychallenge2 t

We kicked off Day 1 of the #makefatcrychallenge2 today with this Full Body Burn that progressed in each of the 3 rounds! . Here is round 1 for you, and if you want to take this challenge with Rock Your Life, use the link in my bio @thebettyrocker and get a 30-Day Trial today! 💜 . 3 rounds, 0:30 each move: . 1️⃣ Full Body Extensions 2️⃣ Walking Planks 3️⃣ Lateral Shuffle to Kicks 4️⃣ Sit Up Cross Punch 5️⃣ Glute Bridges 6️⃣ Slow Burpees . Working out from home can be incredibly fun and effective!! Remember there are TONS of free resources on my blog, thebettyrocker.com - link in my bio for all the things you may want to access! . Keep on rocking and remember you are awesome! . . . #stopdropandbettyrock #bettyrockerchallenge #thebettyrocker #homeworkouts

Mar 28

A few nice stretches from today’s bonus yoga 🧘‍♀️ and breathing flow - definitely try out the breathing exercise in the last video, it will bring you into a very calm and peaceful state and you can use it anytime 🙌🏼 many thanks to Emily Fletcher, founder of @zivameditation for teaching me that this week ❤️ . Full follow along video is posted on thebettyrocker.com - use the link in my bio to get it along with all the other days of the challenge @thebettyrocker . Hope this finds you well ❤️ . And I hope to see you Monday in Rock Your Life as we kick off the 30-day #makefatcrychallenge2! . You can use the link in my bio @thebettyrocker to get a 30-day trial so you can take my online home workout studio for a test drive and see if it’s a good fit for you 💜 . ✅Along with all the accessible 30 day challenges (take a new one every month if you like a challenge!) there are.... ✅ new classes 5 days a week, ✅a private women’s fitness community where the coaches and I support and answer questions, and ✅ full access to the entire workout library that you can use anywhere, anytime to #stopdropandbettyrock 🙌🏼 find the perfect workout by how much time you have, or what body part you want to train, or what style of exercise you want to do. . ✅Options for all fitness levels, and personalized support is available inside the private group. . ➡️There’s never been a better time to try this out! Read more about everything you get and take the 30-Day trial for $1 via the link in my bio @thebettyrocker . . 💪All of the first 5 workouts from the 5-Day challenge are on thebettyrocker.com blog (link in my bio) and aren’t going anywhere, so feel free to use them, along with all the other free workouts and resources I have there for you, and share them with your friends and family. . 💪This is an exceptional time to stay healthy - and along with sleep, nutrition and stress management, exercise will support your healthy body and you can stay fit from your house with my workouts. . . Check in below and let me know how you did with the 5-Day Challenge and how you’re doing in general ⬇️⬇️ . . #bettyrockerlovesyou #thebettyrocker

Mar 27

5-Day Home Workout Challenge DAY 5: FULL BODY HIIT

5-Day Home Workout Challenge DAY 5: FULL BODY HIIT STRENGTH 💪 . Today’s full follow along is posted on my blog along with all the other days of this challenge - link in bio @thebettyrocker ⭐️ . Ready to #stopdropandbettyrock ? Let’s go! . ➡️Here’s what you’ll need: . 💛 A little space to move 💛 An elevated surface (optional - good for modifying any plank poses) 💛 Weighted objects like water bottles, water jugs, laundry jugs or dumbbells . ➡️ The 4th Pillar of Health is one I KNOW you are rocking - it’s EXERCISE! And I want you to KEEP ROCKING IT! . Today may be the last day of this live challenge, but there are tons of free workouts on my blog, . …..and I invite you to join us for our #makefatcry2 live 30-Day Challenge - starting ⭐️🔥MONDAY in Rock Your Life!🔥⭐️ . Get a 30-Day Trial to ROCK YOUR LIFE, the online home workout studio for just $1, and start the challenge with us - link in bio @thebettyrocker . TODAY’S WORKOUT: . 3 rounds; (0:30-1:00 each move) . 1️⃣Mountain Climbers 2️⃣Half Get Ups 3️⃣Knee drivers 4️⃣Sumo Squat Calf Raise series 5️⃣Sumo squats with back pull rows 6️⃣Alternating reverse lunges with bicep curls . 💪 Hope you enjoyed today’s workout! . Share it with a friend or family member! . . I’ll be back for our bonus yoga flow and check in tomorrow! . . Look forward to starting #makefatcrychallenge2 inside Rock Your Life this Monday! Use the link in my bio for a 30 day trial and join us! @thebettyrocker . . Be sure to check in and let me know how today goes for you! ⬇️⬇️

Mar 26

5-Day Home Workout Challenge: DAY 4 TOTAL CORE DOM

5-Day Home Workout Challenge: DAY 4 TOTAL CORE DOMINATION . Today’s follow along full workout and all 3 previous days of this challenge are posted right on the thebettyrocker.com @thebettyrocker for links to everything - including a 30 day pass to Rock Your Life if you’re up for our 30-Day #makefatcrychallenge2! Starts Monday! . Here’s what you’ll need for today: 💙A little space to move 💙An elevated surface (optional - good for modifying any plank poses) . TODAY’S WORKOUT: . 3 rounds; (0:30-1:00 each move) . 1️⃣Full Body Extension to Alternating Knee Cross 2️⃣Squat Thrust Twist Punch 3️⃣Superwoman Hold with Arm Circles 4️⃣Prisoner squat with knee outs 5️⃣Push Up to cross under crunch 6️⃣Reverse Burpees . 💪 Hope you enjoyed today’s workout! . Be sure to check in and let me know how this goes for you! ⬇️⬇️ . . Share this challenge with anyone who needs some great #homeworkout options right now! . . #stopdropandbettyrock #absworkout #thebettyrocker

Mar 25

5 Day Home Workout Challenge: DAY 3 Legs + Booty B

5 Day Home Workout Challenge: DAY 3 Legs + Booty Barre Sculpt . Today’s full workout plus the last 2 days are posted on thebettyrocker.com - use the links in my bio @thebettyrocker if you’re looking for them! . Today you’ll need: 💜 A little space to move 💜 A chair 💜 optional weighted objects . This is a series of barre sequences. I’ve selected some highlights for this post for you, do them on both sides when one is shown 🙌🏼 . Stay focused on your 4 Pillars of Health. Yesterday we talked about sleep, make sure that’s still a priority! Today focus on your whole food intake and your nutrition pillar. . 🥗There are many free resources on the blog, including a 3 day easy eating guide, many healthy recipes and meal planning tips, and of course my fabulous whole food eating guides with cookbooks, daily menus and more. Everything I share is gluten and dairy free and includes vegetarian options. . 🍓If you’re looking for a quality greens + protein supplement, use Berry Green Protein, my organic, plant-based superfood shake that tastes like strawberrries and vanilla - link in my bio! . . ⬇️Check in and let me know you did today’s workout, and share the last slide to your feed and tag me to show your completion!⬇️ . 🙌🏼Please feel free to share this challenge with friends, family, and followers as all of these workouts will remain love and posted on my blog so anyone can do this anytime! . . . PS - We are starting #makefatcrychallenge2 in Rock Your Life April 1st if you’re enjoying having a class to take every day and guidance on home workout programming. This challenge (along with tons of others) is available inside my online home workout studio - get a 30 day pass to check it out via the ROCK YOUR LIFE link in my bio! @thebettyrocker

Mar 24

5 Day Home Workout Challenge: DAY 2 Abs + Upper Bo

5 Day Home Workout Challenge: DAY 2 Abs + Upper Body Sculpt . Todays full workout (and yesterday’s) are posted on the BETTYROCKER.com - link in bio @thebettyrocker and you can catch the livestream for 24 hours in my stories 🙌🏼 . Here’s what you’ll need: 💚A little space to move 💚A chair or ottoman or step 💚Weighted objects: water bottles, water jugs, laundry jugs, or dumbbells . ➡️ Today’s workout we will do for 3 rounds: 1️⃣ Cactus Arms (bridge hold) (0:45-1:00) 2️⃣ Plank Walk Out to Knee ins/side knees (5-7) 3️⃣ Cross Cross Squat Press (0:45-1:00) 4️⃣ Chair Sit Row to Standing Kickback (8-12) 5️⃣ Slow Wide step burpees 6️⃣ Bonus Ab Activation (1:00) . Be sure to check in and let me know how this goes for you! ⬇️⬇️ ~ PS - Today we are tuning into our SLEEP Pillar! . If you’re looking for excellent support for a quality night’s rest, check out WHOLE SLEEP - my blend of 9 herbs and organic compounds that help you fall asleep, stay asleep and wake up refreshed, without the after-effects from typical sleeping pills - use the link for Supplements in my bio @thebettyrocker . . #thebettyrockerchallenge #stopdropandbettyrock #thebettyrocker #homeworkout

Mar 23

5 Day Home Workout Challenge: DAY 1 FULL BODY FIRE

5 Day Home Workout Challenge: DAY 1 FULL BODY FIRE 🔥 . You can watch the full workout anytime! It’s posted on my blog, link in bio @thebettyrocker (I will update this daily so if it’s not at the top, just use the main blog link and use search “5 day challenge” to pull up all the days!) . Here’s what you’ll need: 💛A little space to move 💛A chair or ottoman or step 💛Weighted objects: water bottles, water jugs, laundry jugs, or dumbbells . Today’s workout we will do for 3 rounds: (If it’s in parenthesis that means I’m adding that in as we progress ❤️) 1️⃣In and Out (jump) squats (add high pull row) (0:30-1:00) . 2️⃣2 push ups to 2 superwoman lifts (5-7) . 3️⃣ single leg split squats (hammer curls) (8-12 each side) . 4️⃣Skater lunges (0:30-1:00) . 5️⃣Fully hinged row to squat curl (8-12) . Be sure to check in and let me know how this goes for you, and share with friends/family looking for workouts to do from home⬇️⬇️ . . #stopdropandbettyrock #thebettyrocker #bettyrockerchallenge #5daychallenge #homeworkout

Mar 23

This one body we get is capable of so many amazing

This one body we get is capable of so many amazing things. And it does them without us even having to think about them - which is why it’s so easy to take them for granted sometimes. . But if you’ve ever been sick, injured, or been stuck at home without the same opportunities you normally have to go anywhere, you know that your actions to mindfully take care of your body are what will help you feel better, faster. . Let’s be proactive every day in taking care of our amazing bodies. . It’s about more than EXERCISE, though that is an important part - (and the 5 Day Live Home Workout Challenge starts TODAY!) . It’s also about the way we think about ourselves and respond to the everyday STRESS we all deal with, which is extra for so many of us right now. . It’s the food we eat, and the times we are presented with choices - and choose the best NUTRITIOUS option for the situation we are in. . It’s the SLEEP we get. Not just the number of hours, but the quality of it. . Rock those 4 pillars of health and show your body some love today by nourishing it with whole foods, doing the home workout challenge Fe with me, going to bed early, and tuning into how you’re feeling. . SLEEP NUTRITION STRESS MANAGEMENT EXERCISE . Check in on your 4 pillars below 👇🏼👇🏼 which one is the best, and which one needs a little help? . . #thebettyrocker #bettyrockerchallenge #stopdropandbettyrock

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