Muffins Archives - The Betty Rocker

5 day food and fitness challenge

workouts and healthy eating to rock your body!

30 day bodyweight challenge

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

Can I help you find something?

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Oct 11

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I love a good booty and legs circuit on Friday! Swipe ➡️ Like ❤️ and Save ⭐️ this one to try anytime - and enjoy that amazing view!! 🌊 🌊 I was yelling over the sound of the crashing waves - pretty awesome! I love California ❤️
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I want you to do 2-3 rounds of this with me:
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1️⃣ Warm your body up with this first sequence where you’ll float between down dog knee to nose and a little mountain climber action. Do this at the start of each set to transition.
2️⃣ Skater Lunges (0:45)
3️⃣ Hamstring Pull Throughs (0:45)
4️⃣ Lateral Leg Lifts (0:30 each side)
5️⃣ Squat Thrust Star Jump (0:45)
6️⃣ Single Leg Hip Thrusters (0:30 each side)
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Feel that BURN! 🔥 🔥 I just love bringing fire and water together for you ☺️😂
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Get more of my full follow along workouts on my blog - thebettyrocker.com- and use the links in my bio @thebettyrocker for my latest posts! 🙌🏼💪🏼
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We’ve started the countdown to BERRY GREEN PROTEIN! I kept wanting to have an organic, clean, superfood plant-based protein powder so I made my own!
Check out @wholebetty to see the ingredients - it drops October 25th, I can’t wait for you to get it!
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18 grams of protein, 15 superfoods, vanilla strawberry flavor, 100% organic, sweetened with organic stevia - and I actually used to dislike stevia but when I made my own protein I found out that many manufacturers use a lower quality less expensive stevia, the “reb B” which is commonly processed with alcohol which is what gives it that weird aftertaste. I had the option so I went with the higher grade “reb A” and we distill it with cold pressing so it’s higher quality AND adds the natural sweetness to the flavor that is just right ❤️
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You can judge for yourself in just 2 weeks!! Our beta testers loved it, and we released a limited edition batch to Rock Your Life which nearly sold out in less than a week. People are loving it, and I know you will too!
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Follow @wholebetty for updates! Whole Body, Whole Food, Whole Betty...by Betty Rocker, yours truly ☺️❌⭕️❌⭕️
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Available in the USA - my apologies in advance to my international tribe, I’m working on the process for international orders but it is super complex. Keep you posted though!

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Oct 9

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Ready for a full body power sculpt? Swipe ➡️ Like ❤️ and Save ⭐️ this sequence! I left the move breakdowns in for you in this one, to help you set up with good form - in my full length follow along videos (on theBettyRocker.com or in my programs) I’ll always give you this so you can safely build strength! 💪🏼💪🏼
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Try 2-3 rounds of this sequence today:
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1️⃣ Alternating Reverse Lunge with Lateral Lift (1:00)
2️⃣ Rotating Plank (1:00)
3️⃣ Hopovers (1:00)
4️⃣ Triceps Dips (10-12)
5️⃣ Hip Thrusters (1:00)
6️⃣ V Ups (or Knee Ups) (1:00)
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Remember, modifications are actually just progressions - that’s how we get stronger. It’s so good to know how you can build up to more challenging movements and also how to lower the intensity on days you’re more tired. We want to master the foundations safely as we strengthen to build our base and work with our body.
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Check in with me today on your 4 Pillars of Health - how are you feeling today about:
✴️ SLEEP
💟 NUTRITION
❇️ STRESS MANAGEMENT
💪🏼 EXERCISE
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Comment below and let me know which pillar(s) is the strongest today and which one(s) need some attention. 👇🏻
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Keep up the great work Rockstar!!
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#strongereveryday #thebettyrocker #homeworkout

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Oct 5

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It's all how we choose to look at it 🙏🏼
I know it's hard sometimes and overwhelming and sh!t happens, I get down too - but what always helps me get back up is being able to reframe the current situation and remember the good things that have come out of situations in the past that I thought were bad but actually turned out better for me ❤️
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I bet you have some of those too.
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Time is the most valuable asset we have. We can never get back the time we spend being mad or frustrated or pissed about the things we really can't control.
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We can only control our own response. Catch yourself when you’re stewing for any length of time and refocus your mind. Even if you can’t find the blessing in the current situation yet, focus on other blessings in your life and shift your focus.
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99 problems, 99,000 blessings ❤️
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#mindsetiseverything #thebettyrocker #positivefocus

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Oct 3

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What can you do in 4 minutes with ME? A LOT! Swipe ➡️ Like ❤️ and Save ⭐️ to use again!
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Let’s heat things up with this 4 minute Tabata ABS workout - it’s a cardio burn plus core and it’s only 4:00!
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Format:
0:20 move 1: sit up cross punch - water bottles or light dumbbells (optional)
0:10 REST
0:20 move 2: alternating front kicks (I’ll add a jump to the upcoming rounds)
0:10 REST
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That was 1:00!
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Keep going!
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0:20 move 1
0:10 REST
0:20 move 2
0:10 REST
0:20 move 1
0:10 REST
0:20 move 2
0:10 REST
0:20 move 1
0:10 REST
0:20 move 2
0:10 REST
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DONE!!
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This workout is from my BLOG - it’s in the Abs section of the workouts, and there is another 4:00 set of 2 different moves to do after this one if you want more!
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The only workouts that are NOT EFFECTIVE are the ones you’re NOT DOING! So #stopdropandbettyrock with me today!! 💪🏼💪🏼
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#bettyrockerchallenge #thebettyrocker #absworkout

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Sep 30

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I feel that you need this 5-move full body smash to activate your day!! Swipe ➡️ Like ❤️ and Save ⭐️ this one!
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Find more workouts and workout plans on thebettyrocker.com @thebettyrocker 💕
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3-4 rounds
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1️⃣ High to Low Double Jack (0:30)
2️⃣ In + Out Crunch (0:30)
3️⃣ Squat Jump Touchdown (0:30)
4️⃣ Push Ups (0:30)
5️⃣ Low Shuffles - option to add the kick (0:30)
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Short, sweet and SWEATY - #stopdropandbettyrock 💪🏼💪🏼
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Hey we are gearing up for Rocktober in Rock Your Life! If you’d like to take a live challenge, this is a great time to try it out!
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Shortcut link to trial: thebettyrocker.com/coaching - we’d love to see you there!
No pressure - use any of my workouts anytime on theBettyRocker.com! 🙌🏼🙌🏼
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#thebettyrockerchallenge #makefatcrychallenge #thebettyrocker

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Sep 27

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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.
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But if you’ve ever been sick, gotten injured or felt bad, you know that your actions to mindfully take care of your body are what will help you get better.
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Let’s not wait to get sick.
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Let’s be proactive every day in taking care of our amazing bodies.
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It’s about more than EXERCISE, though that is an important part!
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It’s also about the way we think about ourselves and respond to the everyday STRESS we all deal with.
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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.
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It’s the SLEEP we get. Not just the number of hours, but the quality of it.
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Rock those 4 pillars of health and show your body some love today by nourishing it with whole foods, doing some exercise, going to bed early, and tuning into how you’re feeling.
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SLEEP
NUTRITION
STRESS MANAGEMENT
EXERCISE
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Check in on your 4 pillars below 👇🏼👇🏼 which one is the best, and which one needs a little help?
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#thebettyrocker #healthyhappyfit

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Sep 25

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Let your body be a body ❤️ and don’t let the “best” body angles (and not-so-subtly placed products that use those bodies) run your life, your thoughts and your actions.
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Too many times in the past I was so caught up in looking so “perfect” or having all the right “stuff” I totally missed how glorious I was, and how much I had exactly as I was, every single day.
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When I look back at old pictures of myself at times when I remember hating myself and my body the most, I see how beautiful I was and I know I can never get that time back. At some point we simply have to stop being so self-critical.
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Too often, the things we say to ourselves are so opposite what we say to our best friends. We build our friends up. We look for the good in them. We look for things to love about them.
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We don’t pick them apart, focus on their flaws, expect them to look airbrushed and glowing from every angle.
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And yet...we look in the mirror and expect this from ourselves.
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I just want to say, today and every day, you can make a change.
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You ARE your own best friend. Everywhere you go, YOU are. Through your whole life, it’s you having a conversation in your head with YOU. Make a choice right now to reassign yourself as BEST FRIEND and not the enemy you may have been to yourself.
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Notice your attributes.
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Make a list of all the things you got right recently.
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Look at yourself with love.
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I appreciate all the love for how my body looks, but if I only valued myself for my looks (like I used to way too much), I would only like myself when I looked a certain way.
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I don’t get all 4 pillars (sleep, nutrition, stress mngmt and exercise) nailed every day; I am a work in progress always but I celebrate myself for my #allorsomething approach and do the best I can with what I have each day.
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If you look at me and see things to like, that means you can find plenty to like in yourself too.
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It’s not about how we need to “look the same,” it’s about how we need to “look at things” that can be the same.
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Everyone has different goals, life happens, our priorities are not all the same - don’t compare yourself to me, be the best YOU and be the best FRIEND to yourself you can be.

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Sep 20

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⭐️Quick Mental Checklist⭐️
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✔️ Who in your life ADDS value: when you’ve spent time around them you feel awesome, empowered, good energy?
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✔️ What activities in your life make you feel ALIVE?
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✔️ What foods do you eat that make you feel satisfied and nourished?
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✔️ What kinds of exercise leave you feeling STRONG, and confident?
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✔️ Which Instagram accounts that you follow inspire, motivate and uplift you, and after you see a post you feel good about yourself and what you’re doing?
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It’s a short list but it’s plenty to consider ... consider it and spend MORE time doing and being around THOSE things, people and activities.
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The more you replace anything that doesn’t feel like this with the things that do, the happier, more fulfilled and closer to your goals you are. ❤️🙌🏼
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#motivation #thebettyrocker #mindsetiseverything

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