Pestos, Dips and Spreads Archives - The Betty Rocker

5 day food and fitness challenge

jumpstart your healthy lifestyle of awesome!

30 day #makefatcry challenge

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

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Dec 7

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Here’s some weekend workout inspiration for all my Rockstars out there - swipe ➡️ like ❤️ and save ⭐️ this one! . If you want to join me for the full workout, it’s freely available on my website at www.thebettyrocker.com 💪🏼 . ▶️HOW TO DO THIS WORKOUT: . ⭐️In this workout, we’re doing 3 supersets. You’ll do 3 rounds of each move in sets of 2 for the prescribed reps or time, then move on. . ⭐️I encourage you to add resistance to this workout - either dumbbells or water bottles, even water jugs or laundry jugs to give you something to challenge you further. . ⭐️If you’re working on your form with any of these moves, stick with bodyweight before progressing to add weight. You want to build a strong foundation before adding additional load. . ▶️HOW TO CHOOSE WEIGHT: . If you’re using dumbbells and wondering what weight to choose, for this style of training I recommend picking weights that challenge you for 8-12 reps. If you can do 20 or more your weight is too light. If you can barely do 5-6, your weight is too heavy. Other styles of training do use a lower rep and heavier weight but for this workout style and rep range this is the sweet spot. 👌🏻👌🏻 . THE WORKOUT: . Superset 1: 1️⃣ Squat to Reverse Lunges 8-10 2️⃣ Mountain Climbers (0:30) . Superset 2: 1️⃣ Jack Touchdowns (0:30) 2️⃣ Walking Plank Rotation (5 each side) . Superset 3: 1️⃣ Split Squat Lunge (8-10 each side) 2️⃣ Low Shuffle to Front Kick Side Kick (0:30) . Ready, set, go!! . Check in and let me know what you’re doing for all 4 of your pillars of health this weekend and how you’re taking care of you! . SLEEP NUTRITION STRESS MANAGEMENT EXERCISE . . Get more of my free resources - links in my bio @thebettyrocker 💜💜 . . #thebettyrocker #stopdropandbettyrock #homeworkout

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Dec 5

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Dec 5

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Berry Green Protein user review from Sara C - I loved hearing how she uses it, and seeing so many great pictures from you guys! Those little boys in the last pic, Lucas and Liam crack me up with their gigantic smiles ❤️❤️ . Sara likes adding ice to her blend, how about you? It’s super versatile, you can simply shake it up in just water and enjoy the perfectly balanced flavor, add it to your favorite smoothie, or even bake with it! In fact I included a Bonus Recipe Guide with your first purchase so you can experiment to see how you like it best! . 🌱Berry Green Protein combines 15 organic superfoods into one delicious strawberry-vanilla flavored protein and greens drink!🌱 . You can mix it in water, blend it in a smoothie or even bake with it. . You’ll have 18 grams of protein from organic North American grown peas, produced with a natural fermentation process using no chemical solvents. The organic greens, vegetables and fruits are harvested at an optimal time to preserve their nutritional potency and protected from direct heat, UV light and moisture during the manufacturing process. . 💚Whole food nutrition made with love by Whole Betty: made for your whole body 💚 . Get some via the link in my bio @thebettyrocker and watch and read more reviews! . . Available in the USA . #berrygreenprotein #wholebody #wholebetty

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Nov 30

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Always remember to be kind because everyone is fighting their own internal battles. . This is why it is especially important not to compare yourself to other people, because we can never know their journey from looking at a picture. . True strength comes from within you. No matter where you are on your path or your quest or in your goals, only you know if you are giving it your best; doing all you can do. . Don’t fall into the trap of giving up because you think you’ll never get the same result as the next person or thinking your struggle is harder. . Your struggle is your struggle, and you have to fight the best fight in yourself you can muster to overcome your own fears, resistance and past experiences to become the best version of you. . Remember this and be kind to yourself, as well as the people you encounter, because every one of us has an inner world we live in that deserves compassion and love. . #bettyrockerlovesyou #truestrength #bekind #strongereveryday

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Nov 27

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What does it feel like to be the queen 👑 of your own life? I had asked myself this question many times in the past, wishing I felt more at ease in my skin, wishing I had some other job, or body or family...but that wishing was exactly what undermined my ability to be the leading lady in my own life. . I was full of fear and self doubt and my mind was always focusing on what I lacked, what had happened “to me” and what I didn’t have. . The transformation from fear-based thinking to creation-based thinking was not an easy road; trauma lives in the body at a cellular level and it takes courage to ignite a fire inside yourself that will burn those lingering particles away. . I called on mentors, I called on guides, I sought out healing and tools for growth in many forms from solo traveling, journaling, EMDR (therapy for treating PTSD), meditation, vision quests, shamanic ceremonies, neural feedback, relentless personal reflection, and an unwavering commitment to discover love for myself - because at last I understood that love is the heart of all life, behind all aligned intention. . We can only love others as much as we love ourselves, can only receive love that we feel we merit, and can only heal the world when we heal ourselves. . So don’t fear change, beautiful soul. 🦄💕 What looks and feels like a setback or a breakdown is always an opportunity in disguise. . That’s why my humble offerings for growth are literally “challenges” for you (and me) to do, so we can hone our skill in rising up to meet them, face the doubt in ourselves to continue another day, hone the mental sword to stand strong against our fears and face down the demons of negativity. . How we do one thing is how we do everything. Stay open, keep moving forward, and remember that you are the creator of your experience of reality - and the way that you choose to experience this reality in the present is what gives you the power to shape the future. . Remember you are a QUEEN. #bettyrockerlovesyou . . . 📷 @juliemagnussen

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Nov 26

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I’ve got an awesome workout for you to try out this week - swipe ➡️ like ❤️ and save ⭐️ this to your collection! . This workout is featured on the blog as well if you like working out for the full time along with me - just go to thebettyrocker.com ✨ . Superset 1 - 3 rounds of these 2 moves: 1️⃣ Reverse Lunge with Core Rotation (8-10 each side) 2️⃣ Squat Thrust to Hammer Curl and Press (8-10) . Superset 2: 1️⃣ Push Ups (8-10) 2️⃣ Reverse Flye to Straight Arm Kickback (8-10) . Superset 3: 1️⃣ Plank Walkout to Front Raise (8-10) 2️⃣ Deadlift with optional high pull row (8-10) . Try this out and let me know how you do! Can use water bottles or weights 💪🏼 . Follow up with some good nutrients, and be sure to check out @wholebetty Berry Green Protein, my go-to protein powder! 18 grams of plant based protein and organic superfoods for a strawberry vanilla flavored serving of whole food nutrients to support your body and your workouts! . Get some - link in my bio @thebettyrocker 🦄 . . #stopdropandbettyrock #wholebodybywholebetty #berrygreenprotein

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Nov 25

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You are so worth it. Change is hard, but staying in the wrong situation too long is draining. . Trust yourself and your intuition. . Know that you are evolving and growing every day and you cannot help but attract what you are putting out. . That’s why you’ll simply outgrow or lose your connection to certain people, certain situations, certain things...and that’s ok. . Because when you let go, you create space to let more IN of what and who is supposed to be there 💜 . While you may sometimes want to downplay what’s great about you, when you take the measure of the amazing people in your life who are clearly with you for a reason, you can release self-deprecating thinking traps that want to keep you playing small. . I never imagined I’d have women friends like the ones I have - the most amazing, powerful, creative and giving individuals. And now that I do, it makes me reflect on who I am today and how far I’ve come - and how my standards for myself have risen. . “What I value and what I live is what is attracted to me.” Say that to yourself out loud right now - it’s the truth about the standards we hold and the way we see ourselves. It’s reflected all around us. . If you find there are some people who don’t meet you where you’ve grown to today, it may be worth reflecting on how that relationship needs to evolve - sometimes simply communicating can help move it forward and sometimes it can help bring it to a close - but the bottom line is your precious time and ever evolving life path deserve the self-honoring clarity around who you spend it with. . Never apologize for having high standards. The people who belong in your life will always meet you at that level. . 💜 . #thebettyrocker #bettyrockerlovesyou #selflove #friends

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Nov 23

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Sometimes life doesn’t give you what you think you want - not because you don’t deserve it - but because you deserve MORE. . How many times have I felt beaten by life because I didn’t get the “job” the “guy” the “recognition” the “apartment” the “loan” or whatever “it” was - and not too far down the road I got something better. . It’s hard to know why things happen when they don’t seem to be going our way, but trust that it’s all happening FOR you, not TO you and stay open; don’t blame yourself or beat yourself up. . Life isn’t like Amazon Prime, it isn’t guaranteed 2-day shipping so sometimes we just need to be more patient. . One of my favorite all-time quotes comes from the late, great Steve Jobs who said, “you can’t connect the dots looking forward, only looking backwards.” . In this present moment you and I are sharing right now as you read these words, we both have 2 ways to see things: . 1️⃣ We can see everything that’s wrong and feel anxious, stressed, sad or angry, which actually blocks us from being able to go after what we want with as much power and clarity as we need, or... 2️⃣ we can focus on everything that we have, everyone who supports us, and everything that’s right and invite in gratitude, ease, peace and presence. . From that presence we can create powerful, meaningful action to get what we want. . Being peaceful doesn’t mean we put down our sword and stop fighting for what we want - on the contrary. . A peaceful warrior swings her sword with precision and doesn’t waste her energy flailing around angrily, hacking at weeds. . Be a peaceful warrior. . Act from your place of personal power, in your state of grace and ease and you will always attract exactly what you need, to get exactly where you want to go. . You are worthy 💜 You are deserving 💜 Your voice matters 💜 You are here for a reason 💜 . . #bettyrockerlovesyou

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