Muffins Archives - The Betty Rocker

30 day #makefatcry challenge

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

5 day food and fitness challenge

workouts and healthy eating to rock your body!

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Nov 11

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Truth!! It makes you shinier when you uplift those around you. ✨✨ . Too often we see the opposite here on social media and it makes it seem like it’s ok to to gossip and judge other women in our personal lives as well. . Don’t fall into that trap, you’re only hurting yourself. . Other people are mirrors for us, reflecting back what we love or what we fear. Look for the good in yourself as a habit and you’ll more often see it in others. . Don’t be hard on yourself if you’ve been judging someone, use those feelings as an opportunity to look inside and see what is really triggering you. So often we become jealous because we are actually afraid that we aren’t enough and that someone else has “more.” That there won’t “be enough” so we grasp at whatever there is, not realizing that there is an abundance of everything and that we contribute to it by being supportive, being kind, being compassionate to ourselves and others. (I didn’t figure this out reading it in a book btw. I have to figure it out every day and practice it). . You deserve to be seen with kindness, compassion and support at the different stages of your journey, during times when you knew less than you know now, during times when you did the best you could but it didn’t turn out right. . It’s the people around us who love us and see our best that BRING out our best. . Remember who has supported you to get where you are now and pay it forward 💛 . Fix her crown. Have her back. Be a supportive voice. Offer encouragement. Look for the good. Look for her intentions. Be the one who gives. 💛 . . . PS - I posted this earlier this year but 1) I think we need to hear it multiple times and 2) every time I’m with my bestie @jj.virgin I’m reminded of this (we are currently traveling together in the UK). . Strong women support other women - and the men around us too - we are uplifters, go-givers and gracious receivers. Having friends that mirror these essential values back to you is paramount, and you deserve it. . Tag one of the #glowgetters in your life! ✨✨✨ . . #womensupportingwomen #friendship #thebettyrocker

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Nov 10

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🇬🇧London, I ❤️ you! 🇬🇧 A few shots from my time in London so far. I’ve been having a lovely holiday in the UK, from Glasgow to Edinburgh to York and finally to London. . Many thanks to the numerous people who have suggested amazing restaurants, sights and things to do in all the places I’ve been! . Here are a few highlights in London: . 1️⃣ St Dunstans Garden 2️⃣ The Tower of London 3️⃣ Tower Bridge 4️⃣ The White Tower (at the Tower of London) 5️⃣ Mounted guards at the Lord Mayors Show and Parade 6️⃣ The Lord Mayor in his splendid carriage 7️⃣ This lovely little gent and his tiny car were in the parade, so spectacularly British ❤️ 8️⃣ St Paul’s Cathedral 9️⃣ Harrods! Famous shopping center. 🔟 Amazing gown from a shop on the Kings Road. I’ve tagged it in the video 🙌🏼 . Heading over to Camden Market today and later dinner at the Ivy. . Have you been to London? What were your favorite sites and things to do? And if you live locally and haven’t already sent me a message about your favorites, comment below, I’ve got a few more days here! 🙏🏻 . . . #onholiday #uk #london #travel

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Nov 8

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Something I try to keep in mind is that unlike Amazon Prime, I can’t guarantee my results happen overnight.😊 . Helps me to remember to enjoy the present and everything here and now, even as I’m striving for more. 🙌🏼 . I get impatient sometimes but I’ve learned to trust the process, be consistent and avoid the temptation to get sidetracked (squirrel!! 🐿) and track my progress. . One reason I don’t JUST focus on my workouts is because health is a multidimensional experience. . I check in with my “4 Pillars” and invite you to do the same: . 1️⃣ Sleep: it’s at the top of the list for a reason. It’s essential and helps balance your hormones, restores your energy and makes everything else on this list more effective. . 2️⃣ Nutrition: you can’t out- train a poor diet. Or poor sleep for that matter! Make the best choices you can for each situation you find yourself in, and take it one day at a time. . 3️⃣ Stress Management: this is a real thing. It’s even more important than exercise. Chronic stress elevated the hormones that break down muscle and encourage fat storage. Take time to notice how you’re feeling and breathe deeply. Imagine the bigger picture. Tune into your heart. This is your life, your moment - don’t allow yourself to be hijacked constantly by fear, anxiety, envy, greed, or any of the emotions that pull you out of the present. When it happens, notice and bring yourself back ❤️ . 4️⃣ Exercise: of course this is on the list! It’s important. But not without all the rest. I am consistent with this because I have an #allorsomething mentality - I don’t worry if I can’t do the “whole workout” or if I need to adjust and change the plan a bit. I just #stopdropandbettyrock where and when I can, and so can you! . I celebrate the small wins and the big wins because it just feels good to acknowledge the journey. . Please check in on your 4 pillars below! 👇🏼👇🏼 . . #thebettyrocker

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Nov 6

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“To thine own self be true.” -Shakespeare (I’m traveling near his birthplace this week) . When thinking about what it means to be loyal to myself, I always come back to “The 4 Agreements”, by Don Miguel Ruiz. They have served me for many years and I reflect on them often. . Here they are. Which one lands with you the most today? 👇🏼 Comment below. 👇🏼 . 1️⃣ Be impeccable with your word. 2️⃣ Don’t take anything personally. 3️⃣ Don’t make assumptions. 4️⃣ Aways do your best. 🙏🏻 . . #integrity #loyalty #selflove

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Nov 4

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Whenever life starts to feel overwhelming, I come back to this; the blessings. . There is so much good in your life. When you feel like you're drowning just take a deep breath, stop the racing thoughts and think of 3 things you are really, really grateful for. . This changes your energy, calms your nervous system, and gives you the space and grace to navigate the challenges. . You got this.  Keep going. I believe in you. ❤️ . Tell me- what are 3 things you are grateful for today ? 👇🏼

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Nov 3

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Ready for a real Ab Burner? Swipe ➡️ Like ❤️ and Save ⭐️ this workout or do all 3 rounds along with me on the blog in the follow along video - at www.thebettyrocker.com 💪🏼 . 3 rounds - all moves - 0:30-0:45 duration . 1️⃣ Body Squats - get warm! 2️⃣ Rotating Plank 3️⃣ Prisoner Squat to Tuck Jump 4️⃣ Russian Twists 5️⃣ In + Outs 6️⃣ Super Marios 7️⃣ Side Leg Lifts 8️⃣ 3 Way Abs . . Such a great workout!! Finish strong and be sure to check in and let me know that you’re going to try this one! 😊🙌🏼 . . In case you didn’t watch my stories yet, I’m traveling right now to the UK! I’m so excited to see some new places and have some adventures! . Check my stories to see what I’m up to, and be sure to drop me a line and let me know some of your favorite places to travel to, and any recommendations you have ❤️ . . #stopdropandbettyrock #thebettyrocker #absworkout #homeworkout

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Nov 1

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What’s one good habit that you’re in right now that you want to continue? What’s one habit you have that doesn’t serve you? Comment below 👇🏼👇🏼 . Thoughts become words, words become actions, actions become habits and habits form the foundation of all we accomplish - and all we don’t accomplish in some cases. Today is a great day to take stock of the habits that you have on autopilot and take the opportunity to choose to continue forward with them, or replace them with better ones ❤️

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Oct 29

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A healthy body is the BYPRODUCT of a healthy lifestyle, and that includes the way you eat, train and sleep, sure, but even more importantly it’s how you think, talk and show up in life. . Your body is always in transition and transformation. Trying to force it to be what it was a month ago, or what it may become a month from now or to look like someone else is a waste of energy. . Instead of forcing it, controlling it, consider allowing it to flow. . Manifest the next level of you by being about the life you want to create right now. You’ll be happy when you decide to be happy, not when you reach some goal weight, have some dream car, have the perfect house or job or partner. . Working on our goals is awesome but it’s both the reasons we go after them and the way we see ourselves along the way that determine how the experience serves us. . You do not need to be anyone else’s idea of “perfect.” You just have to be the best version of YOU. . See all those things we tell ourselves will “make us” happy are just shiny objects distracting us from noticing we are HERE NOW. Always we are here now. In a year, we’ll be in that here, and that now. . And sometimes we forget to look for all the good things we have here, now, and appreciate them, and make the most of them and be thankful and love the journey we are on, because we get so distracted by what we don’t have, life passes us by without being very joyful - and that’s the opposite of flow. . We have to start finding the beauty in ourselves, today. Thinking the thoughts we want to have about ourselves, today. . That’s what makes you really shine your beautiful, irresistible, magnetic light that’s so vibrant, alive, and glowing with the best of you. It’s not about how you look, it’s about HOW YOU LIVE. . That to me is the foundation of “fitness” - be it mental, physical or spiritual. That’s what matters. . You are beautiful, and trust me I see you, every day, ROCK that baby, because that's what gets the work done and that daily GET UP SHOW UP AND NEVER GIVE UP ATTITUDE is what makes you that way. . . . 💕💕#bettyrockerlovesyou #thebettyrocker #peptalk #motivation

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