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Blog Posts

Simple Seasoned Crackers

Breakfast Recipes

Chocolate Raspberry Chia Breakfast Parfait

Healthy Entrees

3-Day Easy Eating Guide with Fast, Healthy Entrees

Healthy Entrees

One Pan Mediterranean Chicken

Healthy Entrees

Easy Gluten Free Herbed Pizza Crust

Dark Chocolate Protein Energy Bites

Dessert Recipes

Vanilla Protein Cupcakes (gluten-free, dairy-free)

Cinnamon Buns (gluten free, dairy free)

Healthy Entrees

Pumpkin White Bean Chili

Healthy Entrees

Betty Rocker’s Healthy Holiday Menu

Gluten-free Flatbread 3 Ways

Harvester Fall Salad

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Feb 17

It doesn’t matter how far I grow I have doubts a

It doesn’t matter how far I grow I have doubts and fears like anyone. And I have dreams. The trick is to notice which one is running the show and make a conscious choice to shift to the one that serves you. . Here’s one of my favorite tools that you can do right now: . 1️⃣ Notice your stressful thoughts and fears and get super clear about what they are. (I.e - I’m getting older, it’s too late for me, that’s too hard, she’s so fit I could never do that, etc) . 2️⃣ Think of a person you love or good friend who could feel the same way you do. Name them. (I.e my friend Jenna) . 3️⃣ Assign her these thoughts. It’s her coming to you telling you they’re struggling with feeling like you felt. (I.e Jenna says she’s worried she’s too old to start now, she can’t possibly be successful at getting fit now with all her limitations and besides, she’s so much farther along than me - I could never do that...) . 4️⃣ Notice what you feel when your friend is telling you these troubles and fears. Your heart goes out to her. You start envisioning solutions and other ways to look at the issues that could help her take steps in the direction of her dreams and away from her fears. (I.e Jenna, you don’t have to do it exactly like she does, you could start with just 15 minutes and so low impact, you could start adding in more whole fruit and less of those chips and soda each day - just try that because I think you have what it takes!) . 5️⃣ Read back that advice you gave your friend, and TAKE IT. That advice and shift in thinking came from the best part of you, the part that knows the way. It gets clouded by our fears and it’s easy to forget how powerful the mind is - and how we can shape our lives by taking control of our thought process. 💜 . You have this power. Use this tool to work with your doubts and stresses and fears and set your course toward your dreams. . ❤️ . #motivation #thebettyrocker #bettyrockerlovesyou

Feb 14

Happy Valentine's Day, my beautiful, amazing Rocks

Happy Valentine's Day, my beautiful, amazing Rockstars ❤❤❤ . Today is a day not just for lovers, but for LOVE - for yourself and for others. . “How you love yourself is how you teach others to love you.” -Rupi Kaur . Simple and profound. People can only love you to the extent that they have learned to love themselves. And we can only love others to the extent that we have learned to love OURSELVES. . Take that seriously. . Every day, you can find a deeper love inside you through the actions you take and thoughts you cultivate. . If you're single, do something super special for yourself and for a friend or family member. . If you're in a relationship, remember that it's the way you take care of yourself that strengthens your relationship too ❤ . Tell me what you're plans are today and inspire me and everyone who reads this to love a little more! . #bettyrockerlovesyou #happyvalentinesday

Feb 11

This message really hit me today. It’s so easy t

This message really hit me today. It’s so easy to think “once I’m successful all this can stop, I don’t have to struggle anymore.” . I’ve heard a lot of talk recently about frustration with “how slowly I’m seeing results,” and it reminded me that success, and the journey of it is a LONG GAME. . Anything worth having that you’ll be proud of takes time, effort and challenge. . So don’t put off your happiness or value yourself any less just because you’re not at your goal weight or physique, your goal career, your goal relationship. Remind yourself that the preparation for success prepares you to BE successful. Without the work to get there will you have what it takes to stay there? That’s what I think about. . Looking back at 8 and a half years of running a business, achieving what I always considered success - I am still here going strong because I continue to apply the principles of work, thirst for knowledge, a desire to connect and educate that got me here. I didn’t stop working - I worked harder. . Looking back at the last decade of my life and all the mental anguish and anxiety, depression and low points - I struggled to find my way and the tools and resources I now use and continue to apply that keep me balanced, peaceful and thriving. The work didn’t stop because I went to therapy or coaching or did neuralfeedback or a plant medicine journey, I wasn’t “cured” I was simply armed with better tools to apply to myself daily to overcome the darkness. . When I think about my lifelong relationship with my body with food and fitness, I remember obsessing about calories and doing at least 2 workouts a day. It took wrecking myself and clawing my way back up through education and a willingness to be wrong about my ingrained limiting self beliefs to develop a healthy, loving relationship with myself, with my body and the ways I take care of it. I practice what got me here every single day in the choices I continue to make about my food, how I pace myself with my workouts and how I talk to myself - it’s not like I just got healthy and went back to eating junk and working out sporadically. . Play the LONG GAME. Love yourself. Pay the dues and enjoy the ride. ❤️

Feb 9

5 Lessons I Learn From My Dog About Living a Quali

5 Lessons I Learn From My Dog About Living a Quality Life... . Happy Sunday ❤️ I was just walking @bodhiyoda this morning and feeling so grateful to have him in my life. I was looking back at pictures of him growing up these past 2 years and reflecting on the awareness he’s brought to me on many valuable life lessons. . Enjoy ❤️ some wisdom from my personal Yoda 😊 . 1️⃣ Meditate: Meditation is one of the single most effective stress relieving tools. It’s the one that pays dividends in your life the more you do it. Just like the “deposits” you make in your daily “health savings account” with your healthy eating, exercise and sleep, meditation has a cumulative effect and strengthens your stress response “muscles.” . 2️⃣ Spend time with people you love and hug them - a lot! We never know how much time we’ll get so make the most of your time with your friends, family and loved ones ❤️ . 3️⃣ Sleep: It’s while you’re sleeping that the world of cells and organelles that are dedicated to your well-being are busy with vital tasks that rebuild and restore you from the days activities. All kinds of essential processes occur, like the fortification of your immune system, repair of tissue damage, processing of memory and experience, and preparation for you to start the following day fresh, ready and rejuvenated. . 4️⃣ Exercise: romp frequently! Both structured (following a workout protocol)and unstructured (playing a game for example) exercise do wonders for our physical and mental health. Exercise can lift a mood, stimulate thinking, refresh the body and the mind, promote sound sleep, enhance memory, and help regulate our body composition (muscle to fat ratio). Move often. . 5️⃣ Get natural light exposure: getting some natural light exposure daily makes us feel good. It’s the most natural way we make Vitamin D, and it helps keep us on a good sleep/wake cycle (which impacts our health in every way) when we follow the rhythm of the suns rising and setting. . Which pic is your favorite?

Feb 6

“To thine own self be true.” -Shakespeare . Wh

“To thine own self be true.” -Shakespeare . 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 . . 🖤In loving memory of one of my greatest heroes, my amazing uncle Pete, who lived these 4 Agreements and was such a role model to me, my brothers and my beloved cousins. We will miss you and your great spirit and honor your memory as we follow in the giant footsteps you left behind.

Feb 5

A healthy body is the BYPRODUCT of a healthy lifes

A healthy body is the BYPRODUCT of a healthy lifestyle, and that includes the way we eat, train and sleep, sure, but even more importantly it’s how we 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 a year 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 or trying to control 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. . 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. . 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. . 👗 by @ghostfashion . . #bettyrockerlovesyou

Feb 3

Join me for a posterior chain focused workout that

Join me for a posterior chain focused workout that you can do from home with minimal equipment! Swipe ➡️ Like ❤️ and feel free to Save ⭐️ this workout to try again anytime! . I wrote this workout as a Pyramid for a Rock Your Life workout class. . Two options for formatting, your choice: . ➡️ Here is how you format these moves if you want to do it Pyramid Style: . Each move: 0:15, 0:30, 0:45, 0:30, 0:15 Move on to the next move and do all time sequences for that move. Rest between times as needed! . ➡️ Here is how to format this workout as a circuit: . 3 rounds. Perform the moves in the order shown, one after another resting as needed between moves and sets. Each move for 0:45-1:00 total. . Moves with some form tips and modification options: . 1️⃣ Push up to Superwoman Lift - 2 or 3 of each. - perform the push ups either on your toes, knees or on one knee. Keep your core tight and back flat (not arched). Stack hands below shoulders. Gaze 6” in front of you (don’t look down) 2️⃣ Sumo Squat to High Pull Row - send your hips back, knees track in line with toes, keep your chest up. Engage between your shoulder blades to keep the weight back. Drive the elbows up and back parallel to one another. 3️⃣ Biceps Curl to Flye - keep your core tight, shoulders back and down. Elbows should stay in close to your sides for the curl. Keep your core tight as you hinge to 45 degrees and initiate the Flye from between your shoulder blades. 4️⃣ Split Squat Jumps - hold the wall or a chair back for balance and support. Start with alternating lunges before adding the jump. Pause between moves to reset. Keep your chest up and knees aligned with toes. 5️⃣ Hip Thrusters - balance on the edge of an ottoman, bench or couch at the bottom of your shoulder blades. Check your foot position so as you come up, you’re at a 90 degree knee bend. Adding weight is optional and effective. Don’t look up or crank your neck down, Do Engage your Abs and squeeze your butt at the top. . . Make it a habit this month to love your body with good rest, consistent exercise, kind thoughts to yourself and NOURISHING FOOD. 💚 . For Berry Green Protein, my recipes and workouts links in bio: @thebettyrocker

Jan 31

Today is the final day of January 2020. We’ll ne

Today is the final day of January 2020. We’ll never be here again, we’ll never redo this day. . So for today, even if you feel like this month you didn’t “do enough” or you aren’t “as far along as you should be,” celebrate yourself for what you’ve done. . REMEMBER and Reconnect with your hopes and goals for this coming year, and hold the vision you have for yourself close to your heart. . You HAVE made progress, you ARE moving in the right direction. . ALL GREAT THINGS TAKE TIME. . Believe in yourself and trust the process. . Recommit to yourself, to your goals and let’s step into February (which I always call the “month of self love”) with a glad heart and a clear vision, ready to take the next steps toward the things that matter to us. ❤️ . If you’d like to fill out this commitment statement below to renew your commitment to yourself, here is a template - feel free to amend it in any way that you see fit: . . I, _______(first name), commit to giving my best effort toward my goals of ____________, _____________, and ___________ (your goals) in the upcoming month of February. I will look for the good in myself, I will celebrate my wins along the way, and I will stay true to the #allorsomething mindset - because I am ___________, _____________(affirming words about yourself), and most of all because I value myself and take action toward what matters to me. . . I look forward to reading your commitments statement Rockstar! . Xoxoxo

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