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Muffins

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

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Aug 5

Big butts are cool. Small butts are cool. Having c

Big butts are cool. Small butts are cool. Having curves is cool. Not having curves is cool. Being lean is cool. Not being lean is cool. You know what’s NOT cool? Telling someone else how they should or shouldn’t look. . Double tap if you agree ❤️❤️ . Rock your body to match YOUR goals, your vision - and empower others to do the same. Avoid the comparison trap, it puts us into that "less than" scarcity mentality that can throw us off course. . When we can seek inspiration and benchmark off of others success, it empowers us to do our personal best within our own unique journey. . We all start in different places, have unique health histories, unique DNA, unique personal goals, and a unique set of life circumstances. . Focus on what you can do with the tools you have, strive for greatness at each level, and continue to experiment and soak up knowledge. . You're such a badass, you're such a rockstar, you're here for a reason and #bettyrockerlovesyou ❤️❤️💪🏼💪🏼

Jul 30

I know how hard it is to be doing the work and not

I know how hard it is to be doing the work and not feel like you can SEE the results as fast as you want. But they are coming. Nature has a process. Cells need to grow and so do we as we go through the process of transformation and change. . It’s not always linear. It’s almost never “easy.” It requires patience and belief, consistency, effort and self love. . I believe the “fast fix” is a fast track to sabotaging your long term goals. . The peaches that ripen in the summer naturally taste sweeter and contain more nutrients than the ones that grow in a hothouse or get picked too early and shipped unripened across the country. . So keep showing up. Take it one day at a time. Remember it’s “all or something” not all or nothing. The seeds you have planted in yourself are counting on your daily actions to create the transformation you are seeking. . You are so worth it. ❤️ 🍑 . . #thebettyrocker #bettyrockerlovesyou

Jul 29

Thank you to all the amazing women who nominated m

Thank you to all the amazing women who nominated me for this - #challengeaccepted ladies, and @allisonmaslan you were the first ❤️ . I love having the opportunity to connect with so many women who uplift other women! . As I learned more about the black and white photos and why this was even a challenge, I learned that it came from Turkey to shed light on #femcide and the high rates of crime against women in Turkey - which are being forgiven with no consequences. The women killed by men are printed in black and white photos - this movement started to remind us that any one could be a victim of terrible violence. We know it’s not just Turkey, it’s happening here in the US, and around the world. . You can sign a petition on *We Will Stop Femcide Platform*, and donate to *Girl Rising* or *A Call to Men.* . This world has never needed our strength and love and power more. As women, we have access to a rich tapestry of emotion, intuition, strength, resilience, courage and grace, and our voices and choices are shaping the future. . You are a powerful creator. Let your voice be heard. Speak up for yourself, for your sisters, and the things that matter to you. Set your standard for yourself so that you accept only those into your life who respect that standard. This is broader than each of us as individuals, but it is our individual choices and voices together that reverberate through history. . I want to tag a few amazing ladies who are total uplifters to join this challenge (some of you already have): . @samhornintrigue @shaleyah @drgabriellelyon @vivianglyck @sherisalata @insecure_fitness @georginacoxpersonaltraining @wheelchair_rapunzel @amberleesears @kinecorder @thealikatz @drfernwhite @geetasidhurobb @iamcynthiagarcia @danyelewilson @drjoymartina @theresadepasquale @drmariza @jj.virgin @emilystellafletcher @kimargetsinger ❤️❤️

Jul 28

When you fall in love with someone, or fall into f

When you fall in love with someone, or fall into friendship with someone, do you love them because they look exactly like our f*d up cultural ideal of “perfection” or do you find yourself fascinated by the qualities they have that are unique? . Do you look for things to love with your friends and partners and find yourself enjoying and loving the person they ARE? . I mean, I know you do. I do. . So why is this SO HARD to do for ourselves internally? It’s like there is this secret conversation we’re having in our heads that is totally in opposition to what we celebrate in the actual people we actually love. LOVE YOURSELF too. Celebrate yourself. . Look for things that are unique about you and appreciate them. It’s human nature to want to be part of the tribe and fit in and feel attractive, but don’t make the mistake of thinking the only things that make you attractive are your pant size, your height, your leg length, your thigh gap (WTF), your hair color, or any specific set of physical data that comes in a joyful assortment for all of us as humans. . Make the most of what YOU have got FOR YOU FIRST. Be the strongest YOU, the bravest you, the most beautiful you in the way that fits your aesthetic and life. . That’s the most attractive you. The one who loves herself. . Don’t starve yourself trying to be a size 0 or exercise 2 times a day thinking you’ll finally be happy when you lose 10 pounds. . Be happy now. See that you’re beautiful now. . This pressure and energy we put out to “attract other people” isn’t what attracts the person or partner who is worthy of you. . Work on your goals in healthy ways - ways that enhance your life, are about YOUR life, not ways that take over your life or are about other people approving of you. . Stop playing the secret mind game where you’re never enough and you need to look like this girl on Instagram to be attractive enough. . Be YOU ❤️ . Balance your activities in pursuit of goals that serve the WHOLE person you are, not just her shell. . I adored seeing this quote on @georginacoxpersonaltraining - literally written on her back - check out her feed, she’s got some powerful messages. . #youarebeautiful

Jul 22

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. In part 1 of the Seeing Results Faster series on the podcast this week, I dive deep into some specific hacks and tips you can implement right away to support yourself. . It’s about more than EXERCISE, though that is an important part - and please use all the free resources on my blog and here on IG all the time! . 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 workouts 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? . . #thebettyrockershow #stopdropandbettyrock

Jul 16

Sometimes we just need to slow down and re-priorit

Sometimes we just need to slow down and re-prioritize ourselves. What nourishes you? Add more of those things to your life. Kind words to yourself are so important. We are all doing our best, remember that applies to you as well. ❤️

Jul 13

So many times in my life I tried to be who I was “supposed” to be; tried to do what I “should” do. . In all that trying to please everyone around me, I lost a little track of that small, still voice inside of myself who knows EXACTLY who she is, and EXACTLY what feels right for her to do. . I have been lucky enough to live a life with many challenges, a life that’s made me wonder if I should keep going, a life where there were many dark years with more clouds than sunshine. . Without those amazing mountains of mud that I climbed, without those caverns of fire I crawled through I would not have found the treasures of my soul. . Remember: you know who she is. BE HER. ❤️❤️

Jul 8

This week on The Betty Rocker Show I answered a lo

This week on The Betty Rocker Show I answered a lot of questions you sent me. One that really stood out to me was a woman whose husband was really unsupportive about her desire to be healthy and strong. He was critical of her choices and her body. . I had a lot to say about this, from a deep place of compassion for her, and also for him actually. People get triggered by things and aren’t aware that they’re projecting THEIR crap onto us. . It’s very hard in the moment it’s happening to realize that, because it’s so hurtful. But it’s never about you, it’s always about them. When we remember we can’t change anyone but ourself, it becomes a little easier to let go of the pain of judgement from people we love. . That doesn’t mean it’s right that they speak to us in hurtful ways though and taking steps to accept nothing less than respect starts first with ourselves, in the self respecting way we treat ourselves and talk to ourselves. . For example, when your best friend is struggling, or tells you she’s “failing” or “not doing enough,” I bet you tell her, “hey girl, you got this - you’re doing so much and wow, you’re so amazing!” . I bet you don’t tell her, “you’re failing, you’re not good enough, you should just quit now” right? . But WE say that negative sh!t to OURSELVES - not the positive - way more times than we should. Which doesn’t reflect the respect we wish we would command from others. It has to start inside. It’s also easier to be more critical of others when we don’t like ourselves. . We have to practice being our own best friend. Our own advocate. . We can’t control what other people do or think. Only our own thoughts and actions. . This is your opportunity to PRACTICE empowering and self respecting thoughts and strengthen that mental muscle. . ❇️Here’s what to do: . 1️⃣Catch a negative thought. 2️⃣Don’t judge yourself for having it. 3️⃣Think of something good about yourself to think as an alternative. 4️⃣Focus on that positive thing for a moment. 5️⃣Move on with your day. ➡️REPEAT AS NEEDED. ❤️ . New episode of THE BETTY ROCKER SHOW now available on all your favorite podcast players, listen and get notes at: ➡️ thebettyrocker.com/podcast

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