Great question, and yes, almost every single one of my recipes, whether from the blog or any one of my signature Meal Plans, are gluten and dairy free!

Browse Blog Recipes Here:

• Breakfast Recipes
• Green Smoothies, Protein Shakes, and Energy Bars
• Entrees
• Healthy Desserts

Browse my Signature Meal Plans Here:

• 7-Day Meal Plan
• Body Fuel System
• 30-Day Challenge Meal Plan
• 90-Day Challenge (Workout Plan with 8-week Meal Plan)

Great question!

It's so important to have healthy snacks readily available so you don't reach for the convenience foods that are often not the best for us.

My favorite ways to stay fueled between meals include hummus (homemade is so easy and yummy) and veggies, trail mix, green smoothies, homemade protein bars and/or muffins.

Check out these great recipes and ideas on my blog:

• 15 Healthy Snack Recipes
• Green Smoothies
• Protein Bars
  
  
• Muffins
• Roasted Red Pepper Pumpkin Hummus

-Betty Rocker

Great question! I know there is a lot of confusion about all the information about oats, so I'm here to help set the record straight. 🙂

All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains.

Rolled Oats are groats that were steamed, sent through a rolling machine, steamed again and toasted, producing thick flakes of oatmeal. Steel cut oats are made from oat kernels that have been chopped into thick pieces. These are both more wholesome options than instant or quick-cook oats.

I recommend soaking, sprouting or fermenting your oats for 7-24 hours beforehand because it allows for things like the breakdown of the phytic acid and the neutralization of enzyme inhibitors, all of which add up to easier digestion, increased nutrient intake, and more energy!

Read more in "Overnight Oatmeal: How to Enjoy Grains the Healthy Way."

-Betty Rocker

Yes, I do! I'm a big advocate of prepping healthy meals and snacks ahead of time - it's such a great way to set yourself up for success throughout the week.

Every one of my signature Meal Plans includes step-by-step Meal Prep instructions that you can either follow to the letter or use as general guidelines to best suit your lifestyle and schedule. 

You'll also find helpful Meal Prep tips on my blog - here are a few essentials that will walk you through exactly what I do to get set up:

• 5-Step Food Prep and Recipes Guide
  
  
• Green Smoothie Prep 
• Pack Your Food for the Day Challenge (with prep steps!)
  
  
• Top 10 Money-Saving Quality-Eating Strategies 
• Food Prep and Food Journals

Leave me a comment on any of these blogs and let me know if you have any questions, or if I can help you further! 

When you soak, sprout, or ferment your grains before eating them, you get rid of the nutrient-blocking acid that coats the grain. This makes it much easier for your body to digest it while simultaneously allowing for the absorption of all the nutrients. 

Learn how to prepare your grains this way (and more about why) in Overnight Oatmeal: How to Enjoy Grains the Healthy Way.

I'm glad you asked! 

If your goal is to get (and stay) lean, the best times to eat (the right kind of) carbs are:

1) In the morning 

-your body is looking for energy and glucose after fasting all night during sleep

2) Before your workout 

-your body needs some energy to burn and use during the workout

3) After your workout 

-you use your muscle’s stored energy sources - glycogen - during a workout, and carbs replenish it! 

One important thing to keep in mind is not all carbs are created equal! 

You'll find the details in Carbohydrates 101: How to Eat Carbs to Your Advantage, but here are the basics -

Carbohydrates are made of fiber, starch, and sugar, and the balance of those three things are what determine if the carb is healthy for you or not. Most processed carbs (like bagels, bread, and breakfast cereals) have unnaturally high amounts of sugar, which can translate directly into excess body fat, so you want to aim for natural, whole food sources of both simple and complex carbs instead. 

Your healthiest carb choices are foods like fruit, vegetables, quinoa, brown rice, and steel cut oats. 

-Betty Rocker

Yes!

In the Body Fuel System, I focus on soaked, sprouted or fermented whole grains as the staple source of carbohydrates, primarily because they are very nutrient-dense. I like when food gives me the biggest bang for my buck. 🙂 

Potatoes are also a wonderful food, rich in potassium. 

I personally prefer sweet potatoes, which are even higher in potassium than regular potatoes, as well as in calcium and Vitamin A. That said, regular and sweet potatoes score similarly on the glycemic index. (Check out this article for more info on that!)

As I mentioned, I use soaked, sprouted or fermented whole grains and sweet potatoes in all of my signature Meal Plans. If you prefer regular potatoes and they are readily available to you, it’s fine to swap out the carbs in my program once or twice a week. 

Enjoy!

Great question!

Everyone is different when it comes to how much their body needs to be satisfied and function properly. No two people will always need the exact same amounts of food.

In general, men and very active individuals will have higher food needs than women and inactive/moderately active individuals. And our needs will change depending on our activity for the day.

On days that you don't train or do much activity, you will probably not feel as hungry. That doesn't mean you need to restrict calories - it just means you might not need 5-6 meals a day.

It's always best to listen to YOUR body because you know it best - if you eat the designated portions in a meal plan and still feel hungry or are having cravings at the end of the day, that means you didn't eat enough.

I wrote a series of articles that go over the recommended amounts for each macro nutrient - protein, fat and carbohydrates. These will help give you guidance on how much to eat as well as some great options for each food group. Greens are also super important to include in your daily meals so be sure to check out the article on greens as well. 

I also recommend using my meal plans as a guideline and increase the portions as necessary depending on your personal needs.

This is also a a great infographic from Precision Nutrition that will help you get started with portion control.

xo

-Betty Rocker

Great question!

With so many different protein powders on the market it can be confusing to know what to look for! I recommend choosing one that is as natural as possible, has limited added sugar and no artificial ingredients. 

I use protein powder in addition to the protein I include in my daily intake from plant and animal sources, and only have a protein powder once a day - generally on days I train. Check out this awesome article I wrote that will give you more info on how to include protein into your diet, how much you need and it's amazing benefits! 

I also made an entire blog post about my top 5 favorite protein powders. Check it out to help you make an informed decision.

There are also a couple of  protein bars that I love for when I am on the go! You can check them out here: 

Rise Bars

Core Meal Whey Bars

Rx Bars 

xo

-Betty Rocker

Hey Rockstar,

Great question! Instead of supplement cleanses, Betty Rocker recommends using whole, nutrient dense foods to cleanse your body.

She has some great resources for you about detoxing:

• One Day Detox
• Three Step Detox Plan
• Mental Detox

And some detoxifying recipes as well:

• Superfood Green Smoothie
• Raspberry Carrot Ginger Detox
• White Chia Grapefruit Ginger Cup

All of Betty Rocker’s Meal Plans are designed to help you detox your body from added sugars, artificial ingredients, preservatives and processed foods with delicious, easy-to-prepare recipes that will help you create healthy eating habits to burn fat, reduce inflammation and enjoy sustainable energy throughout your day.

If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

Wishing you all the best,
Team Betty Rocker

Great question, Rockstar!

I do not recommend taking supplements like that because they are full of additives and artificial sweeteners that are not good for our bodies. 

If you need a boost of energy, try drinking a couple shots of espresso about an hour before you plan to workout. Caffeine is a great way to boost energy as well as burn fat during your workout. 

Click here to read more about caffeine and fat-burning

-Betty Rocker

Hey Rockstar!

My favorite Green Juice powder is Organifi - the quality, ingredients, and taste are all amazing, so I take it with me when I travel and keep some in my kitchen to use in baking and green smoothies.

Here’s a breakdown of what’s in it:

• Raw, Organic Wheatgrass – An antioxidant and anti inflammatory rich plant that contains all minerals known to man, plus vitamins A, B-complex, C, E, I and K. 
• Raw, Organic Wheat Grass Juice Powder
• Raw, Organic Moringa – an African leaf that’s loaded with potassium, essential for maintaining water and mineral balance in the body. Potassium is ssential for nerve function, muscle control and blood pressure regulation.
• Raw, Organic Spirulina
• Raw, Organic Chlorella – chlorella is a single cell green algae that’s high in protein. When dried its 45% protein, and extremely abundant in vitamins.
• Raw, Organic Matcha Green Tea – Boosts metabolism and increases fat burning. Exceeds the health benefits of green tea because you ingest the whole leaf, not just the brewed water.
  Contains chlorophyll, which helps detox the body.
• Raw, Organic Coconut Water Powder
• Raw, Organic Ashwagandha Root – lowers your cortisol and acts as a natural vitamin C.
• Raw, Organic Red Beet Root – Helps to purify your blood and liver, and aids in detoxification. Contains betaine – a nutrient that protects the body from environmental stress and fights inflammation.
• Raw, Organic Turmeric– this spice that gives curry its yellow color is a natural anti inflammatory, and contains an important compound called curcumin – a powerful antioxidant that boosts brain health.

While I don't recommend juice cleanses or using only powdered greens, this is a great way to supplement your greens intake when you need to.

I did a review of Organifi here, check it out!

-Betty Rocker

Hey Rockstar! Great question - Betty Rocker absolutely includes Omega-3's because these power-packed, healthy fats can help:

• prevent cancer cell growth 
• prevent excessive blood clotting
• inhibit thickening of the arteries
• trigger the body to lose unnecessary weight and keep it off
• stimulate the production and secretion of leptin (the hormone that helps regulate food intake, maintain healthy body weight, and ensure your metabolism is in top working order)

Those are some pretty incredible benefits, right?! 

Some Good sources of Omega-3 are:

• flaxseed
• cod liver oil
• walnuts
• soybeans
  
• sardines
• oysters
• salmon
• mackerel

You can also use supplements like this one if you are still working on including the above foods into your regular diet.

If you're looking for more information on other Healthy Fats, you can check out this Betty Rocker blog post 🙂

All the best,

Team Betty Rocker

Hey Rockstar!

I do take a probiotic - especially when I've been traveling or eating heavier food than normal.

Probiotics introduce new and good bacteria to your gut which is vital for not only disease protection and prevention, but also improving overall gut health and stimulating immune function.

You can find probiotics in pill form but they’re also abundant in fermented foods like kombucha, fermented veggies like sauerkraut and pickles (from the fridge, not the shelf), coconut kefir, and miso paste (see this great article from the blog for more food sources).

If you'd like to add a probiotic supplement to your daily routine, these are the 2 I recommend:

• Organifi Biotic Balance Pro (vegan, gluten free, 50 billion colony forming bacteria units, 10 broad-spectrum super strains of bacteria)

• Nature's Way Optima (100 billion active probiotics, 30 billion colony forming bacteria units, 2 super strain blend)

-Betty Rocker

Great question, and happily for all coffee drinkers, the answer is YES!

Coffee beans are loaded with antioxidants and beneficial nutrients that can help improve your health, boost your energy, and even burn fat.

Click here to read more about caffeines fat-burning potential.

It's what you put INTO the coffee that you want to keep your eye on: flavored creamers and excess, artificial sweeteners should be limited (or even eliminated!) from your coffee routine.

Personally, I prefer Bulletproof coffee beans, because I know they combine superior quality with delicious flavor.

-Betty Rocker

Hey Rockstar! 

Personally, I rarely eat dairy because it doesn’t always agree with me. Some people are okay with it, but breaking down the casein (protein) causes our digestive systems to become overworked and needs a break from heavier foods time to time. 

When your body has to struggle to process a food it can cause irritation, leading to inflammation, which causes some bloating. Cutting out dairy can definitely help you shred your body – but everyone is different. 

Taking out dairy for a few weeks can help to reset the system and it’s definitely ok to include it if you tolerate it well. I would tell you to be conscious of the source of your dairy products- i.e. grass fed, fermented, organic.  Give it a shot for 14 days and see how you feel!

-Betty Rocker

Hey Rockstar,

Soy can be a great source of protein, fat (Omega-3) and carbs which is pretty impressive! The best way to enjoy soy products is the young, whole soybeans (edamame), and fermented soy such as tamari, tempeh, and natto.

What you want to avoid is processed soy found in grain-fed meat and packaged foods with added soy, as well as soy milk (another form of processed soy) - instead, opt for hemp milk or almond milk.

Make sure to check out the links above for help with including a variety of protein, fats, and carbs in your diet.

All the best,

Team Betty Rocker

Great question!

Dairy and gluten are not "bad," but a lot of people have issues digesting them and they can cause inflammation in the body for many people.  The recipes on my blog are primarily dairy and gluten free though, but they can be adjusted to suit anyone. 

I also write my meal plans this way because so many of my clients and customers come to me with inflamed systems, often caused by overeating processed foods. Many processed foods fall into the wheat and dairy category, and eliminating them, even temporarily can help reset the system. 

I am not 100% dairy or gluten-free.  I occasionally eat grass-fed, organic greek yogurt (plain and full-fat) because the fermentation process helps break down the hard-to-digest proteins in dairy. I also eat grass fed butter sometimes. I sometimes eat Ezekiel sprouted grain products, which are not gluten free. But, the sprouting process helps break down the gluten to help us digest, as well as breaks down the phytic acid in the grains (which hinders absorption of nutrients).

When it comes to gluten, dairy, or any other commonly irritating foods, it's always best to find what works for you - as well as looking for the highest quality sources to avoid unnecessary ingredients that can cause issues for your system. 

There is no "perfect" diet - different things work for different people at different times so don't be afraid to experiment and see how you feel leaving these things out - you can always reintroduce them anytime.

-Betty Rocker 

• 1 T flaxseed meal plus 3 T water 
• ½ banana or ¼ cup applesauce - Banana and applesauce work best as an egg replacer in recipes like pancakes, muffins and yeast-free quick breads, but they won’t help your recipe be as light and fluffy as they would with eggs. Just be sure to include a little baking soda or powder if the recipe doesn’t already call for it to help with this.
• ¼ cup Silken tofu replaces one egg. Blended with the liquid ingredients works best. It won’t change the flavor of your recipe, but it will increase the density. It works best in recipes like brownies and pancakes.

Hey Rockstar! There is lots of flexibility within the meal plans so you can definitely work around your nut allergy or intolerance.

In recipes like salads, snacks and cooking (not baking), you can opt for seeds instead of nuts. Chia, hemp and flax all contain essential fatty acids and essential amino acids and digest easily.

The Approved Grocery List/Food Swap Guide included in your meal plan is broken down into fats, carbs, proteins, produce and pantry items. You can use the fats section to substitute the nut serving in some of your recipes as well.

For baking, you can try sunflower seeds, ground flaxseed meal, or pumpkin seed which is a larger seed that adds a good crunchy texture to baked goods. Sun butter is also a good option and can replace almond butter or other nut butters in a recipe.

Pro Tip: when you're experimenting with replacing an ingredient in a baking recipe, half the recipe - that's what Betty Rocker does!

Another awesome option is to just swap out recipes with nuts for a nut free alternative. Here are some delicious resources from Betty Rocker's blog:

Nut-Free Recipes: 

Pancakes:

Chocolate Strawberry Donut Protein Pancakes

Savory Tigernut Pancakes

Chocolate Chip Raisin Cookie Pancakes

5 Minute Healthy Pancakes

Muffins:

White Chocolate Peach Protein Muffins

Cookies:

Chocolate Chip Cookies

Entree (lunch or dinner):

Sun Dried Tomato Pizza

Breakfast:

Pumpkin Spice Protein Breakfast Pudding

Bread:

Buckwheat Bread

If you ever have any questions about a specific recipe, you can always email us at support@thebettyrocker.com and we'll be happy to help you 🙂

All the best,
Team Betty Rocker

P.S. You can check out all of Betty Rocker's amazing Meal Plans here!

Great Question!

I have 3 blenders to suggest and they're all amazing!

1. Blendtec: This is the one I personally use and love. It easily blends everything from smoothies to batters.. I use it daily and it has stood the test of time. It's also super low maintenance  and easy to clean up. I did an in depth review of it on the blog that you can check out!  You can also purchase a refurbished unit for a great price. 

2. Vitamix: This is another one that I recommend. It's a fantastic blender and makes creamy, delicious smoothies! It's also great for batters, nut butters, soups, etc. This one will also last you for years without burning out, even with daily use. It's an investment- however you can save a lot on a refurbished one.

3. Nutribullet: I also have and use this one. I love the NutriBullet because it is portable, powerful and super easy to use. It's also great to take with you when you travel! You can get $15 off and FREE SHIPPING with my discount. Just add it to your cart and the discount will be applied at checkout. 

If you are using a regular blender, try these tips: Chunk up the fruits and veggies before blending. Add enough liquid (more than the recipe calls for if need be). Try using a food processor first to get everything chopped, and then add it to the blender.

-Betty Rocker

Hi Rockstar! 

When you first start adding in more greens to your diet the bloating is caused from the extra fiber. Here are a few tips to help reduce that while your body is adjusting to your new healthy lifestyle. 

If you’re not using a high-speed blender like a Blendtec or Vitamix, the best thing to do is to blend your greens and liquid first. Blend until the greens are broken down and then add in the rest of the ingredients. 

Be sure to remove the stalks from your greens, cut everything up to small sized pieces before adding them to the blender, and always be sure to clean your produce very well (even if it's organic) because it still goes through a lot of handling before you eat it.

You also may want to look into the ingredients you’re putting into the smoothie. If you use whey protein powder for example, it may not agree with you. Here are the top 5 protein powders that I use and recommend. This article will dive into why these are my top picks and will guide you on how to choose a high quality protein powder. A lot of protein powders out there are packed full of additives that are actually doing more harm to our bodies then good - which in turn will cause bloating! 

-Betty Rocker

Hey Rockstar!

I know how confusing it can be when you're trying to get healthy...there is SO much information that it's hard to decide where to start.

Lucky for you, I have some great resources on my blog and programs to help you get started!

I recommend starting out on this page to get familiar with my nutrition and fitness philosophy - you'll find many great articles to help you navigate the loads of information you're hearing about how to lose fat and get healthy.

Here are the Top 5 posts I think you should read first:

1. 5-Step Food Prep and Recipes Guide

2. Protein 101

3. Carbohydrates 101

4. Healthy Fats 101

5. Greens 101

And when you're ready, I have several great programs that might be a good fit for you:

1. The Body Fuel System is a 30 day eating guide that includes a 4 week meal plan, and also teaches you about the nutrients and how to use them. It goes in-depth about how the nutrients work in your body and how you should combine them to maximize your results!

-Betty Rocker

Staying motivated is really hard for a lot of people, and it takes a lot of effort on your part to make it work. Try finding an intrinsic motivator (something within yourself) to help you stay on track. Remember the good feeling you got after accomplishing a hard workout? Or how about the extra energy from eating healthy and being active?

I stay motivated by teaching others what I have learned. Try teaching a loved one a green smoothie recipe. Learn about each ingredient and really explain to them how that green smoothie will help them with their overall health. When you're teaching others, you get inspired to keep making healthy choices!

Another way to stay motivated is to look at how far you've come! We often get so fixated on the present that we forget that we've already made so much progress. Take small steps in the right direction instead of jumping in headfirst and giving up within a few days. All the little things truly do add up over time, and they are a whole lot more sustainable.

Here are some specific resources that will really help you.

You're not alone.

YOU can do it!

Please read the Betty Rocker Manifesto: 15 Rules for a Rockin' Body and Balanced Life for lots of help getting yourself on track!

I'd also love to motivate you personally. Please check out the details of my online fitness support community, Rock Your Life.

Hey Rockstar!

If you're seeing a changes in your body composition, that's great news! When you're eating right and exercising consistently, your body will lose fat while simultaneously adding lean muscle, which may or may not result in a big weight fluctuation.

Adding lean muscle is awesome - it's denser than fat, so as you lose fat and gain muscle you'll see your clothes fitting differently, your body sculpted and defined, your waist to hip ratio change and you'll start to feel more energy and vitality.  Generally speaking, you'll have a leaner physique and greater fat-burning potential due to increased muscle mass.

Where some people get confused is they equate these changes to "weight loss" which they think should be reflected in the scale. But the scale can only measure your total mass. It's not measuring your body fat percentage vs your muscle mass percentage vs how much water you have in your system that day vs bone density - so just be aware that the number on the scale really doesn't show you everything that matters, and it's far better to look at progress pictures, take measurements, or use a scanner that measures those different numbers for you periodically.

Read The Truth About Your Weight to learn more about exactly what is happening with your weight.

Keep up the great work!

-Betty Rocker

While everyone's body is unique and will have varying results, it's important to understand what's happening in your body as you start eating the way the Body Fuel System is designed. 

As you begin to lose body fat, your weight will naturally reflect that, but if you combine exercise with this kind of eating, you'll also add some lean muscle - that will start to change the shape and composition of your body. 

Weight is a terrible indicator of body composition. Your weight is simply a number that tells you how much the combined tissues in your body weigh – but it doesn’t tell you the far more important thing, which is what those tissues are actually composed of. Muscle and fat are very different creatures in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body.

So if you are adding muscle to your body because you’re following a consistent exercise program and eating in a way that supports that muscle and burns fat (like the foods in the Body Fuel System), you’re going to be gaining a little lean muscle and burning body fat. 

This is the healthiest and most sustainable way to change your body. When you combine that approach with an exercise program like the ones I create, you accelerate your results massively.

You can achieve your ideal body when you follow the nutritional principles taught in this System - because how your body LOOKS and FEELS is much more important than the number on the scale!

If you don’t see your weight drop rapidly but you’re taking your progress pics you WILL see your body start to change. Look for those signs. Don’t judge the whole, remarkable, complex you by some arbitrary number that cannot take all of your awesomeness into account.

Click here to get a copy of the Body Fuel System!

If you are new to cooking, do not force yourself to go out and buy all the groceries or feel like if you don't follow the meal plan exactly you are not "doing it right."

This program was written to give you a chance to practice using these guidelines and have the right nutrient combinations.

I always focus on what I can add before diving into anything 100%.

So I'd suggest trying a couple recipes that look good to you as you're reading through the material in Part 1, and easing into doing a little more cooking each week.

Even making a couple staple dishes with enough for leftovers can make a big difference in your success. Having breakfast daily, and a green smoothie at least 4 times a week, will start to improve your energy and give you the nutrients that work with your system to naturally burn fat and improve your metabolic functions.

Depending on your comfort and experience with cooking, you can choose to use some or all of the food prep and full meal plans, and as you gain confidence you can add in more and more.

Click here to get a copy of the Body Fuel System!

Great question. Eating the food in the system will provide you with the optimal foundation for building lean muscle and allowing your body to regulate. It is not a “bulking protocol” as creating and sustaining that much muscle mass is a little outside of the norm – though it can be achieved with a careful body building program and food regimen.

Many of my clients who are under weight or lack that lean, sculpted muscle they want to see starting out with the System, have not been eating enough of the right foods. Once they start the program, they are able to see immediate progress, because giving the body the food it needs to build and repair tissue is actually a very simple process. Once they achieve their ideal look, they can follow the same guidelines and maintain it.

Click Here to Get a Copy of the Body Fuel System!

Yes, absolutely. You can use the username and password I will send you to access your content from any of your devices. 

I recommend downloading the files and placing them in a secure cloud sharing program, like Dropbox, so you can access them from any device Dropbox is installed on. You'll have access to the program and its components forever in your secure login area as well.

Click Here to get a Copy of the Body Fuel System!

I totally understand where you're coming from - buying healthy, whole foods can sometimes be more expensive if you don't already have some staples in your kitchen. And cooking for a large family is already tough as it is. But I'm here to tell you that everything is going to be alright!

What I suggest you do is read the entire Part 1 of the Body Fuel System and really soak up all the information. You can use the knowledge you gain to make this system work for you. You absolutely do NOT have to follow it exactly. 

A good idea for you is to also read through the recipes for each week and pick a couple that sounds good to you and that your kids will enjoy. Test them out. Use the guidelines in Part 1 to pick your other foods and meals. You don't have to buy exactly every item as listed in the grocery lists. You can adapt the system to suit your budget, lifestyle, and food preferences.

If you can't buy all organic, don't sweat it. Although it's ideal, the important thing is to buy FRESH whole foods and start eating a diet full of nutrients. You don't have to buy different types of flours and nuts if you can't afford that much variety. Just stick to one or two staples and make it work for you. If a recipe contains an item that you can't splurge on (like hemps seeds), substitute a nut with healthy fats like walnuts.

This lifestyle should never be about stress. I encourage you to do the best you can with what you have and not let the rest get to you 🙂 You are making great healthy choices for you and your family and you should celebrate that! You should still be super excited about the program and learning a whole lot about making healthy food decisions!!

Click Here to Get a copy of the Body Fuel System!

Yes, definitely!

The suggested portions are a great starting point, but as you begin to eat these whole, nourishing foods, your body will give you plenty of biofeedback, like "I'm still hungry!" or, "I'm full!" Simple but effective 🙂 

Your intake needs can change based on your daily exercise or how much you're moving, so listen to your body. If you're not hungry for all the food, don't force yourself to eat it. If you're still hungry, increase your serving size, and know it may change day to day.

I highly encourage you to go through a day or two as it's prescribed, and then adjust accordingly. Don't be afraid to combine meals/snacks if you don't need to eat so frequently, or increase portions if you're finding you're still hungry after each meal or at night.

Click Here to get a Copy of the Body Fuel System!

The Body Fuel System is a 100% digital program - no physical goods are shipped.

This allows you to access the program immediately - no waiting for weeks for a book to arrive. You can start your journey of AWESOME right then and there!

It also saves you money! If we were to print our book in small batches, store them somewhere, and ship them upon receipt of an order, that would raise our costs by A LOT. 

Printing, storing and shipping costs are very high, and we wanted to be able to offer you our products at a low price - always. If we were to offer physical books, the cost of all of the necessary details would have to be passed on to you, our customer.

You have permission to print out sections of the program yourself - many program components are in separate documents to give you the option of what you want to print out.

Digital products are eco-friendly! By offering digital products, no paper or ink is wasted in the process. We aim to be as green as possible - and this is our way of helping the planet. 

Click Here to Review the Body Fuel System!

We're happy to help with that! Here are a couple quick troubleshooting tips:If you made your purchase using PayPal, the login details were automatically sent to the e-mail address associated with your PayPal account, so if you think this could have happened, check your other email address.If you purchased with a credit card, your login details were sent to the e-mail address you provided. Sometimes there's a typo, which is easy when you're making your purchase on your mobile device, for example. Just send us an email to support@thebettyrocker.com if you think this may be the case.

Please also be sure to check your Spam and Junk folders (hotmail, yahoo, etc.) and your Promotions tab (gmail). Sometimes the emails get lost in these folders and it just takes a little searching to find them. Also, take a moment to whitelist our email address.

Most e-mail providers have a "Search" tool near the top of your inbox - use that to search for "Body Fuel System" or "Betty Rocker" and see if anything comes up.

If you still can't find the email, please contact our Support Team at support@thebettyrocker.com and we will be happy to assist you and re-send your email!

Team Betty Rocker

Click Here to Review the Body Fuel System!

If your goal is weight loss, these are the foods that will bring your body into balance, help you shed body fat and support a workout program.

Eating whole foods is so much better for your body than eating pre-made or processed foods. Even though foods that come out of a box have plenty of nutrients, they also contain a lot of other things we don't necessarily want our body to have to filter and process, like additives, added sugar, and the chemical byproducts of manufacturing.

Even if you don't think you're eating "too much sugar" it's often easy to miss how much extra sugar is actually in the foods you're eating from the store. And when your body has more sugar than it needs, it stores it as fat - padding our waistline and making it hard to see the results of our hard work.

The recipes in the cookbooks you'll get are really easy to put together. You don't have to start out by doing a full week of prep right off the bat, or feel like you must do all the foods in the first week to get the benefit. It's always best to start slowly - especially if you're new to this kind of cooking or eating and see what looks good, what calls out to you that sounds fun to make.

A great place to start is with some of the green smoothie recipes. See what looks tasty and make one. Try making 4-5 smoothies a week and use them as a post workout small meal, or medium sized snack. I tend to add protein and some healthy fat in to some of my smoothies to make them more filling and give me lasting energy along with all those awesome phytonutrients and vitamins and fiber in the greens and fruit.

Click Here to Get a Copy of the 30 Day Challenge Meal Plan!

You definitely don't need to buy everything organic, a lot of people think that's required, but it's not.

Buy the best quality you can afford for what's available where you are. I save a lot of money buying items frozen, in bulk or on Amazon (specialty items like hemp seeds for example are a lot cheaper online, and easier to find).

Cooking for yourself can really help you lower your overall food costs. The nutrients you're adding to your body are what will satisfy your hunger, fuel your cells, and help you naturally burn body fat if that's one of your goals.

A little planning for the week and food prep (like what you have laid out in the meal plans) will have you skipping expensive dining out or nickel and diming yourself on lunches and snack food.

The recipes in the cookbooks range from fish to steak to pizza and quick and easy-to-make stir-fries – you’re sure to find plenty of options for everyday dining to special occasions.

Everything is gluten and dairy free, contains Vegetarian and Pescatarian options and has been tested and tried by me and thousands of other people 🙂

Click Here to get a Copy of the 30-Day Challenge Meal Plan!

You have several great options to get you started, and yes the recipes are quite simple and easy to follow. I've included the steps to help you with each recipe, as well as an easy guide if you'd like to try making several of your recipes on the same day to save time later in the week (also known as batch prepping).

1. You can ease into cooking by trying out a few of the recipes here and there.

I recommend trying some of the breakfast recipes that look good to you, and the green smoothies. Take a look at the daily menus and see how you can model your existing eating to match a bit more closely to the way the plan is laid out, looking for the nutrients in the food you're eating.

2. You can cook 1-2 recipes each day or prep as you go through out the week.

3. You can  try my batch prepping set up to have food on hand and ready to go.

Each recipe is very simple, comes with follow-along directions and once you have done it you will be that much faster and more efficient each time.

Most of the recipes are very simple and require easy-to-find ingredients.

Don’t be afraid to try new things and get in the kitchen! You will  improve your cooking skills by COOKING!

Click Here to Get a Copy of the 30 Day Challenge Meal Plan!

The recipes included in this book are complete meals for the most part, but check the daily menus for anything additional that's being added. Everything has been taken into account on the grocery list, so I suggest you look through the recipes and meal plans sections when you're getting started to see if you want to change anything.

As always, if you worked out in the evening or had an extremely active day, increase the portion size or include a serving of complex carbs with your meal. You can also swap your lunch and dinner around to be sure you're consuming the nutrients your body needs to support your workout.

Click Here to Get Your Copy of the 30 Day Challenge Meal Plan! 

Hello Rockstar!

Yes they can replace a meal. But you want to include ingredients that fill you up. Imagine if you put just greens and fruit and water on your plate – that wouldn’t give you energy for long! But if you added some protein and maybe some chia or hemp seeds, now you’re creating something a little more substantial.

Adding more filling liquids to your smoothies like almond or hemp milk can help fill you up, and I often add a scoop of all-natural protein powder to my smoothies as well.

You should definitely include Green Smoothies every day if you can. They give you so much energy and so many nutrients - you will feel great if you include them daily!

I don't suggest replacing more than one meal a day with a green smoothie - eat real food for the rest of your meals/snacks!

In the meal plan I will teach you how to prep your smoothies for the week so all you have to do is add the liquid and toss the ingredients into your blender!

-Team Betty Rocker

PS - Click Here to Get Your Copy of the 30 - Day Challenge Meal Plan! 

Hey Rockstar!

Congratulations on the 30 Day Challenge Meal Plan - you're going to love it!

When you purchase the 30 Day Challenge Meal Plan Program, we immediately send you an email (to the address you provided on purchase) with a login and password.

You'll be able to use this login and password forever, on any device, unlimited times and access all of your content, videos, guides and bonuses.

The 30 day challenge meal plan is not delivered by mail, it's 100% digital, so you get it immediately.

If you're having trouble finding your Welcome email, be sure to check junk/spam.

If you paid with Paypal, it's possible you have a different email address attached to your Paypal account, and your login details were sent there. You can easily update with us by writing to support@thebettyrocker.com.

If for some reason you can't find your email, please email us at support@thebettyrocker.com so we can help you get your login information!

-Team Betty Rocker

Hey Rockstar!

H.I.I.T. (High-Intensity Interval Training) is a super effective way to burn fat while maintaining lean muscle. 

Typically a HIIT workout (which can be as short and efficient as 4 minutes – think Tabatas or as long and painful as 60 lol) pairs an intense work period (from 5 seconds to 8 minutes long) performed at 80-95% of your estimated maximal heart rate, with a recovery period that may be equally long but not exceed 40-50% of your maximal heart rate.

Some of the benefits of HIIT include:

• improving aerobic and anaerobic fitness
• strengthening the cardiovascular system
• improving insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
• challenging the fast-twitch muscle fibers (the ones that are awesome for strength, power and looking lean and mean)
• reducing abdominal fat and body weight while maintaining muscle mass
• making you more badass
  

Here is a link to HIIT workouts on my blog!

Hi! I am SO sorry to hear you are dealing with an injury or have gotten ill.

It’s so important to me that you get better as quickly as possible.

Unfortunately, I cannot provide customized moves for injuries. It would be very irresponsible of me to do this as a trainer without doing a hands on assessment of you and your unique body, and being acquainted with your health history.

Please do NOT train if you have pain. Check with your doctor to find out what is appropriate for you. I know it’s tough to stop when you’re making progress, but the last thing you want is to prolong your downtime.

I have an amazing resource to help you called: How to Train When You’re Sick or Injured that I advise you to read to know exactly what you CAN do right now to speed up your recovery time.

I’m wishing you a speedy recovery, and sending you a BIG HUGE HUG!

-Betty Rocker

Great question!

Yes, you should always make sure to warm up before exercising. 

Make sure to choose an exercise that uses your total body to get all of your muscles warmed up. You don’t ever want to stretch cold muscles, so choose dynamic (moving) stretches, such as arm and leg circles. 

After you workout, you want to bring your heart rate down slowly, and then stretch out your muscles. This is when you do static (holding) stretches. Make sure to hold them for about 30 seconds each.

-Betty Rocker

Hey Rockstar!

Yes, barefoot is wonderful. It helps you work on your balance more effectively than in a shoe with some random arch support.

I wear very minimal shoes for exercise, including heavy lifting. You can check out my favorites - New Balance Minimus shoes.

Here is an awesome article for you to read more about how our feet aid in our alignment.

-Betty Rocker

Hey Rockstar!

Read this blog post on Go Kaleo, one of my favorite bloggers ever!

-Betty Rocker

There there!

Using a foam roller is so important to help combat muscle tightness and soreness - especially when you're exercising consistently. 

Here is a quick video demonstrating how I use the foam roller.

Happy rolling!

-Betty Rocker

Great question!

This varies for everyone, and depends on how much time you have available, your fitness level, and your goals.

For general health, it's good to get at least 3 workouts in per week where you are pushing yourself and sweating. Moving in some way daily is good for your health and supports a strong immune system, metabolism, good mood and more.

Read my 10 Simple Rules of Fitness for some great strategies.

For an exact plan to follow, use one of my awesome workout plans.

And for personalized support, coaching, a weekly plan to follow and live weekly home workout classes, check out the Rock Your Life Fitness Program!

-Betty Rocker

I'm so glad you asked!

First of all, your nutrition is far more important in these situations. If you are not eating properly (and enough) to fuel your body, you won’t see the results you want, even if you're exercising every single day. Check out my meal plans here to get a jump start on your fitness!

Your body needs the right amounts of healthy fats, carbs, protein, and greens to function and make sure your muscles are fueled. Once you get that part down, then you can worry about the training part.You do not need to workout 6 or 7 days a week to see results. Your body needs time to rest and recover. 

Try working out every other day, and switching up the muscle groups each workout session. For example, work chest and back one day, rest the next, biceps and triceps, rest, legs and shoulders, rest, and repeat. 

You could also try doing bodyweight workouts like the ones on my blog - alternating days and switching up the workouts often. You want to keep your body guessing. You don’t have to work out for a long period of time to see results, you just have to workout smart and effectively.

-Betty Rocker

Great question!

Have you ever heard the quote “Abs are made in the kitchen”? Although it may sound cliché, it is absolutely true. 

You can build your abdominal muscles all you want, but with a layer of fat covering them, you will never have defined abs. I recommend a gluten and dairy free clean eating lifestyle like my Body Fuel System. 

Also, make sure you are RESTING your muscles and switching between muscle groups every few days. Muscle is built while you rest and is fueled by what you eat. Make sure to include fat-burning HIIT workouts as well as bodyweight and weight circuits. 

Another key to seeing the defined abs you are looking for, is by strengthening your back muscles. Your core also includes you back, which is often a neglected part (lower back). Try these moves!

-Betty Rocker

Hi!

You can absolutely do other workouts with the 90 day program, but it really depends on where you are at. The program is a standalone program and can be done very effectively by itself. But if you’re already doing other activities like running, weight training and other sports, it’s very easy to incorporate that into the 90 day challenge Program. 

The most important thing to do is ensure you are taking rest days and not overtraining, listening to your body, and exercising pain free. A good way to check in with yourself is to see if you have good energy for your workout and are not tired or exhausted. Back off if you're feeling run-down.

Rest is very important when it comes to seeing results. In fact, resting is actually when your body builds muscle. During your workouts, your muscle fibers are being broken down and your body uses the nutrients you’ve consumed to provide you with the energy you need for your workout. During rest however, your body enters into protein synthesis and is able to utilize the nutrients you’ve consumed to repair and build new muscle.

Everyone is different when it comes to how much rest they need to be sure to  stay hydrated, stretch, and LISTEN TO YOUR BODY 🙂

How you incorporate the program with other workouts will be unique to your fitness level, recovery time needed and what other type of program you're using.

If you'd like more personalized guidance for incorporating your program with other workouts, support and a community to access while you're going through this, be sure to join my Rock Your Life fitness community (if you purchased the 90 day program, you'll have a special invitation to join in your email - be sure to use that for a special discount)! 

Click here to take the 90 Day Challenge!

-Betty Rocker

You can use any timer app you like, but I use and recommend Seconds Pro. 

It is easy to program and save your workouts to use in the future. It's available for iPhone and Android.

(You can also get the free version, but that one doesn't allow you to save the workouts, so you'll have to input them each time you do the workout.)

I generally use the "Circuit Timer" setting when inputting these workouts, because you can program the work/rest times easily for each move.

You can read more about the 90 Day Challenge Here!

I wrote the 90 day challenge to be very versatile on purpose because it's so important to be able to have flexibility in your training program. Everyone is at a slightly different fitness level and has a variety of time constraints and demands on their schedule but having effective workouts you can consistently do is the KEY to seeing and keeping amazing results.

That being said, you’ll have a special workout calendar for your fitness level – beginner, intermediate or advanced and can do 3-5 workouts per week, choosing your perfect time length – 8, 16 or 24 minutes.

You’ll also get amazing bonus gifts, including the body alignment sequence, the yoga classes, and the ENTIRE 30-day challenge video collection, a 90 day coaching e-course and everything you see on this page!

If you'd like more personalized guidance for incorporating your program with other workouts, support and a community to access while you're going through this, be sure to join my Rock Your Life fitness community (if you have already purchased the 90 day program, you'll have a special invitation to join in your email - be sure to use that for a special discount)!

-Betty Rocker

Click here to take the 90 Day Challenge!

Hi! I am SO sorry to hear you are injured or sick! I know it can be very frustrating to have an injury or setback to deal with when you're doing a training program but it is so important to me that you get better as quickly as possible.

There are so many different types of  injuries and illnesses and since each person is coming from a unique place, I am unable to provide specific modifications. It would be super irresponsible of me to assume I know what every individual is dealing with and to provide modifications without doing a hands on assessment and knowing your health history. 

That being said, you know your body best. It is important to always work within your limitations and pain free. I recommend that you check with your doctor or a PT in your area to get a hands on assessment as they will be able to give you modifications and see if it is appropriate for you to be training. 

I have an amazing resource to help you during this time called How to Train When You are Sick or Injured that I highly recommend you read to know exactly what you CAN do right now to speed up your recovery time. 

I'm wishing you a speedy recovery and sending you a BIG, HUGE, HUG. 

-Betty Rocker

Hey Rockstar!

Thank you for your interest in the Home Workout Domination program. There is so much variety and room to grow with this program!

You will be doing upper body, lower body, full body, HIIT (High Intensity Interval Training) and yoga workouts. To add even more variety, you will have multiple options for each exercise - you can do these workouts using only body weight or add more resistance with various workout equipment or house hold objects like cans, wine bottles or water jugs.

The upper body, lower body and full body workouts are formatted using super sets which are mini circuits that combine strength training and cardio to maximize fat burn and muscle gains. The HIIT workouts are full circuit workouts while the yoga is done using a traditional yoga flow format with a modern twist - like the option to use some dumbbells or weighted objects for additional resistance and strength training.

If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

We look forward to celebrating all your success!

Wishing you all the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Hey Rockstar!

There is a lot of variety in this program. You'll be doing HIIT workouts, Super Sets and Yoga so the length of each workout will depend on which workout you are doing. Most of the follow-along videos are 25-35 minutes, but you can also take out a round, a super set or just do 20 mins of the yoga if that is all you have time to do.

This program is SUPER flexible, and you can use the videos in a way that works with your schedule. There is no "all or nothing" with this program. Just show up 4-5 times a week, and if you only have 20 minutes then get in the 20 minutes and keep coming back - consistency trumps perfection every time!

If you have any further questions, please feel free to email us at support@thebettyrocker.com and we'll be happy to assist you 🙂

All the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Hey Rockstar!

This program has demo videos for each workout to show you how to do the workout with equipment (and she gives you options for what you can use - see below) or with no equipment.

dumbbells - alternatives: water jugs, cans, wine bottles, water bottles
a swiss ball - alternatives: sliders, an ottoman, paper plates
cables/bands - alternatives: a towel, ankle weights, dumbbells or dumbbell alternatives
jump rope - alternative: air jump rope

The equipment itself is optional, as you can use bodyweight and still get a great workout. You can also use household items to add resistance if you don't have any equipment yet.

If you have any further questions, please feel free to email as support@thebettyrocker.com and we'd be happy to help you 🙂

Wishing you all the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Hey Rockstar,

Great question! You will have access to the entire program on your mobile device so you can take the follow along videos to the gym and do the workouts with Betty Rocker.

There are also workout trackers included in your program so you can track your progress. If watching a follow along video at your gym isn't an option, you can just take the workout trackers and go at your own pace.

If you have any further questions, please feel free to email as support@thebettyrocker.com and we'd be happy to help you 🙂

All the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Hey Rockstar,

Yes, absolutely! Betty Rocker travels a lot and creates her programs with traveling and vacation in mind. You will have access to the entire program on all your devices as well as the workout trackers you can use if you don't have a solid internet connection (or none at all) or would like to do the workouts without a video at your own pace.

If you want to bring some resistance equipment with you, cables, bands, and jump ropes are super compact, and you can take them right along with you in your carry on or checked bag. However, equipment is totally optional with this program. You will still get an amazing workout using your bodyweight as resistance.

If you have any further questions, please feel free to email us at support@thebettyrocker.com and we'll be happy to assist you 🙂

Wishing you all the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Hey Rockstar! Yes, and - to help you see it the way Betty Rocker does in a more empowering way than just how much you weigh, instead of focusing on "weight loss" alone, all of Betty Rocker's programs are designed to help you get stronger, leaner and healthier.

That means your body composition will change. You'll lose body fat - and gain lean muscle. That means your clothes will fit differently, your waist to hip ratio will change, and you'll see more tone, definition and strength in your body.

There is sometimes confusion around this topic because as we lose fat and gain muscle, the scale (where we measure body weight alone- not how much body fat/muscle/bone/water/fluid) doesn't always reflect the changes the way we expect it to.

As you become stronger, you will increase the density of your muscles while losing fat. The scale cannot accurately measure this process because as your muscles become denser your weight may stay the same or increase even though you're losing fat.

A great way to measure the process of getting stronger is to take progress pictures. And be sure to read this article Betty Rocker wrote called The Truth About Your Weight where she explains how it works.

For the very best results, you will also want to make sure you're eating whole, nutrient dense foods that fuel your body for your workouts, for the repair and recovery process and for sustainable energy throughout your day.

The Home Workout Domination program comes with an in-depth eating guide that includes a 7 Day Meal Plan that will kick-start your progress into high gear!

If you have any further questions, please feel free to email us at support@thebettyrocker.com and we'll be happy to assist you 🙂

Wishing you all the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Yes, this program is awesome for beginners - it's actually great for all fitness levels as Betty Rocker breaks things down, shows modifications and also demos how to progress it up to be more challenging.

You will have home workouts that give you the option to use bodyweight and/or some equipment. Every workout comes with a companion demonstration video to help you learn proper form, safe alignment and all the equipment options before doing the follow along workout with Betty Rocker.

Plus, with all the great options, you can grow with this program and use it over and over again without it feeling repetitious. This program also includes a Healthy Eating Guide with a 7 Day Meal Plan so you can get a great feel for healthy eating that supports your workouts!

If you have any further questions, please feel free to email as support@thebettyrocker.com and we'd be happy to help you 🙂

Wishing you all the best,
Team Betty Rocker

P.S. Watch this Betty Rocker video with all the details about Home Workout Domination 🙂

Hey Rockstar,

Thank you for your interest in the Lioness program.

If you have weights and equipment at home, you absolutely can – but you will find it easiest if you are at the gym. If you want to do it at home, you will need dumbbells, a Swiss ball, bands (or a cable pulley system), a chin up bar, a barbell with weight plates (with options to increase weight each week), and a bench.

Progressive overload, which means adding weight/resistance accumulatively, is what gives you results quickly – so having access to weights that go up in small increments is ideal. For most of the exercises, you can start with bodyweight or with very light weights, and as you get stronger, add weight each week.

Read More about Lioness Here!

We look forward to celebrating all your success with the Lioness program. Please feel free to email us at support@thebettyrocker.com if you have any further questions. 

-Betty Rocker

Hey Rockstar,

So excited to tell you more about this awesome program!

In Phase 1 (the first 4 weeks), you'll dedicate 4 days a week to the lifting workouts, split between upper and lower body circuits. These workouts take between 45 min to an hour to complete (to account for warm-up, changing weights, resting, stretching, a HIIT finisher or an ab circuit to finish).

In Phase 2 (the second 4 weeks), you’ll do 3 days of full body power strength training (also 45 minutes to an hour with the warm up, strength training workout, abs workout and stretching) and one shorter cardio day (20-35 minutes). 

You will have the option to add another day of cardio or HIIT if you are at a more advanced level and properly fueling your body with balanced nutrition - but it's completely optional.

You can also enjoy active recovery day movement like yoga, cycling, swimming and walking on your rest days.

Read More about Lioness Here! If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

 -Betty Rocker 

Hello Rockstar!

Not at all. You can start from any fitness level and experience great results. No matter how much experience you have, you will get in the best shape of your life.

If you are an experienced lifter, you’ll love how rapidly you progress and how easily you can challenge yourself with this 2-phase program. If you’re a beginner, you’ll quickly master the exercises with the easy-to-follow video tutorials and make rapid progress.

-Team Betty Rocker

Read More about Lioness Here!

Hey Rockstar!

Having a 2-phase program means you get to focus on learning one complete 4 week program at a time. In this 2-phase program, we are going to take advantage of progressive overload, so you can improve your gains, get stronger and more shredded.

You’ll watch your strength increase and excess fat melt off your body as you build your foundation in Phase 1, then you’ll up the intensity and begin a brand new timing sequence that will take your results to the next level in Phase 2.

Progressive overload is exactly what it sounds like: adding heavier weights over time to facilitate adaptation from your body. The adaptation is increasing your strength and muscle mass- so you are progressively (increasing over time) overloading (increasing weight) your muscles with weight heavier than they are used to using.

-Betty Rocker

P.S. Click Here to Get Your Copy of Lioness!

Hello Rockstar!

A lot of the women I talk to and work with have a sort of fear that lifting weights or lifting heavy weights is going to “bulk them up.” This is a total workout fallacy. It is very hard to add muscle. It takes time, a lot of consistency, a conscious approach to nutrition, and proper sleep and rest as well. Even men, who have more testosterone than women and who carry more muscle mass (the more muscle you carry the faster you build more) work hard to add muscle. It’s not easy.

As you add lean muscle, your body burns more calories at rest – so you’ll be burning more fat and adding muscle. Weight lifting sculpts those beautiful body lines.

You can read more about how muscle works in this blog post, and more about the benefits of resistance training right here!

- Betty Rocker

P.S. Click Here to Get Your Copy of the Lioness Program

Hello Rockstar,

Yes, absolutely! You can pick and choose healthy recipes to try like Green Smoothies, one of my delicious protein muffin treats, healthy entrees and breakfasts and start incorporating them into your week, or you can try following the daily menus - either as a guideline or close to how they're written.

When you build your daily eating around whole foods with balanced nutrients your body will quickly respond with more energy, support your lean muscle development for more tone, and you'll lose excess body fat.

You can jump into the Quick Start Guide and use the meal plans as a reference, or do some food prep and set yourself up for the week using the grocery lists.  You’ll have plenty of options - you can make it your own.

Read More about Lioness Here!

-Betty Rocker

Hey there Rockstar,

For best results I have included a great 8-week meal plan to go along with the workouts, but you absolutely do not have to follow them exactly. The meal plans are there for you if you wish to take all of the guesswork out and just follow the plan how it's laid out.

If you want to follow your own meal plan, or just aren't ready to dive right into a full week of prepping and shopping, I created a Nutrition Quick Start Guide for you to understand the basics and put together your own week of meals.

Read through the Nutrition Quick Start Guide and the Complete Getting Started Guide to really understand how to use the meal plans in any way and create a healthy, balanced week of meals.

-Betty Rocker

P.S. Click Here to Get Your Copy of Lioness!

Hey Rockstar,

That is no problem at all - all of my meal plans are super flexible, and also include vegetarian options.

If you have a food allergy, simple use the "food swaps" section of the Nutrition Quick Start Guide to interchange whichever food you are allergic to with something similar. Anything on that list of swaps is a great option!

If you don't like certain ingredients in a recipe, you may also use that food swaps section to use something you DO like.

As long as you're choosing foods and ingredients that are in their whole and unprocessed forms, you can't go wrong.

-Betty Rocker

P.S. Click Here to Get Your Copy of Lioness!

If you can't find your confirmation email, it's either in your junk or spam, or you accidentally mis-typed your email and we weren't able to deliver to you. 

If you suspect that may be the case, simply try signing up again, typing carefully, and if it works you should see your confirmation email shortly, but if it doesn't work be sure to look in junk or spam for that confirmation message. 

If you're looking on YOUR PHONE, your general mail app on your mobile device may not save ALL of your spam messages to save storage. Look on your Gmail App, Hotmail App, Yahoo App etc, OR just look on your computer in the full spam folder.

Dear Challenger,

So sorry you're having trouble finding your email! This is one of our toughest issues to solve, because we send the emails the same way every day, at the same time once you have signed up and the problem is actually due to the way all the different email servers work.

To prevent any more missing emails please FOLLOW THE INSTRUCTIONS HERE to Whitelist my email now. This has a section for each email server (gmail, yahoo, hotmail, etc) and will show you exactly how to prevent this from happening.

We can tell you from looking up thousands of people that in every case the email has been sent (the emails are automated), but it has not been opened - which means it's getting sent to you, but it's skipping your inbox due to spam filtering. Using the link above will ensure this doesn't happen again.

Create a filter for Betty Rocker's emails, WHITELIST her email address, drag any messages you find in junk/spam/promotions folder to your INBOX and mark them as safe, add her to your contacts (bree@thebettyrocker.com) and look every day at the same time (3:30-5:30am EST) for your email - if you don't see it, it's in your junk folder. Delaying looking for it there can cause it to have already been deleted by your email server.

If you're looking on YOUR PHONE, your general mail app on your mobile device may not save ALL of your spam messages to save storage. Look on your Gmail App, Hotmail App, Yahoo App etc, OR just look on your computer in the full spam folder.

So the best thing to do if an email isn't in your inbox is to search for it in junk/spam from the email provider's app (i.e the yahoo app or the gmail app) if you're on your phone, or from your regular computer or laptop. 

Many, many people write us back to say, oops, oh yeah - I found it in junk but it didn't show when I was looking on my phone! We send the emails daily at the same time on an automated timer.

So if one day one is missing, it's not because we didn't send it - it's because it ended up in the wrong place - and unless you check right away, it's possible it has already been deleted.

We know how frustrating that is and we are so sorry that you're having trouble!

Unfortunately, we do not have any control over the way all the email servers works. Email companies like yahoo, hotmail, live.com, sbcglobal  and work and school accounts are the worst and the most inconsistent for us - it's so weird because you'll get a lot of our emails but then randomly they'll filter your day 4 or day 10 to spam.

We don't know any way to fix this because it isn't something we do on our end -  we do everything the same every day, and are a well respected sender.

One of the reasons we ask you to confirm your email is so that we can show our email service provider that we are taking every precaution possible to verify you want to receive email from us.

But because so many businesses send spam, and email companies all vary in the way they sort messages,  we do always recommend using the BEST email you have - and we have the fewest problems with gmail accounts. It's almost worth getting a gmail account for the challenge if you want to make sure you get all your emails!

Since your email has already gone missing (which is why you're here) - please do a thorough search for it the way I described above (not just on your mobile app). You can search for "Betty Rocker" or "bree@thebettyrocker.com."

Our team can help you by sending you your email again if you can't find it, but due to the high volume of email we receive daily we cannot guarantee that we can help everyone with this issue as fast as you are hoping for.

Please make sure you have followed these steps:

1. Registered for the challenge with your BEST email.

Why? Email accounts with known issues include Yahoo, Hotmail, Live.com, MSN, .edu and work accounts - you may be able to get your emails at these email addresses, but due to the strong spam filters on these email servers, many emails end up in junk or spam or don't even make it to you at all. GMAIL is the most likely to deliver, however, emails may go into a different folder like "Promotions."

Want to update your email address? Use the "Manage Your Account" link at the bottom of an email you've previously received or contact us at teambettyrocker@gmail.com and let us know what email you'd like to update to, as well as which email you'd like to update from.

2. Clicked on the LINK in the confirmation email that you get right after sign up.

Why? Confirming that we have the right email address is one of the ways we get permission from your email server to send to you, and it also verifies that we have the correct email address. It's easy to mistype on a mobile device, so if you haven't found your confirmation email, check your junk or spam or it may possibly be that you typed your email address wrong.

3. Add Betty Rocker to your contacts:

bree@thebettyrocker.com,  

marked her as a safe sender and created a filter for emails from her to go to your inbox. 

Why? If your email doesn't know that we are supposed to be writing you, it might block our emails or send them to spam or junk.

*Emails get sent AUTOMATICALLY at the same time every day. Get in the habit of checking for it each day, and if you do not see it, it is in your junk or spam.

Keep in mind that looking for email on your mobile device may not always search all folders, so you may want to check from your desktop or laptop.

If you find it in your junk, MOVE IT TO YOUR INBOX and follow the prompts to alert your email service that you want all messages from us to go to the inbox 🙂

GMAIL USERS: 

You're going to have the BEST luck getting all your emails, BUT they often go to a different TAB in your account.

This is not always obvious on your mobile device so it's VERY important that you add a STAR to Betty Rocker emails, ADD HER as a contact, and DRAG any emails you find in your PROMOTIONS TAB from her to your PRIMARY INBOX and follow the prompt from Gmail to always put her messages in your inbox.

Skipping any of these steps basically means you may or may not get all of your challenge content.

YAHOO, MSN, HOTMAIL: 

You may have some issues getting all of the emails, as some of them inevitably get filtered to spam and until you specifically ADD HER AS A CONTACT, CREATE A FILTER for emails from me and/or mark us as a SAFE SENDER. Please follow these steps so you can get your emails 🙂

WORK or SCHOOL EMAIL: 

It is NOT ideal to use your .edu email address or any address that's issued to you from your work server. These emails almost always get about 50-50 deliverability EVEN AFTER YOU CONFIRM.

These servers have mega high spam settings and even emails you want will get auto-sent to spam. So SIGN UP WITH YOUR personal email or get a Gmail account.

Great question!

Your confirmation email (this is the one that tells us we have the right email for you) comes right after you sign up.

As soon as you click the link inside it, you’ll get the WELCOME email with important challenge info. The following day (between 3:30-5:30am Eastern time)  you will receive your Day 1 workout email.

The rest of the emails will be sent out between 3:30-5:30am Eastern time each day.

If you don’t see your email by 5:45am Eastern time, check your junk folder immediately, and please read the answer to the question above this one for help with missing emails.

-Team Betty Rocker

Hi! I am SO sorry to hear you are dealing with an injury or have gotten ill. It’s so important to me that you get better as quickly as possible.

You need to know that it is not within the scope of this online program for me to provide customized moves for injuries. It would be very irresponsible of me to do this as a trainer without doing a hands on assessment of you and your unique body, and being acquainted with your health history.

Please do NOT train if you have pain. Check with your doctor to find out what is appropriate for you. I know it’s tough to stop when you’re making progress, but the last thing you want is to prolong your downtime.

I have an amazing resource to help you called: How to Train When You’re Sick or Injured that I advise you to read to know exactly what you CAN do right now to speed up your recovery time.

Also, know that the 24 hour countdown starts when YOU click the link in the email. So if you need to take a few days or a week off to get better, just save your emails and begin again when you are ready. Nothing is more important than taking care of your body!

I’m wishing you a speedy recovery, and sending you a BIG HUGE HUG!

-Betty Rocker

Hi! We are so sorry to hear you're having trouble getting the video to play! We are glad you're doing your workout though 🙂

Here are the BEST ways to fix this (try these now):

1. Make sure your browser software is up-to-date.
2. Clear your browser history/cache/cookies.
3. Try a different internet browser or device.
4. Make sure you have a strong internet connection.
5. Make sure you have adequate memory on your device.
6. Restart your device.

Note: The videos run through Vimeo, a universal video player.

If you still are unable to watch a video, please go to this official Vimeo Video Playback Help page for more help straight from the source.

All our best,

Team Betty Rocker

Thank you so much for your purchase!

Right after you purchase, you’ll get an email (to the email you used on purchase) with a secure login and password so you can INSTANTLY access your program materials online.

If you have not been able to locate your email after 10-15 minutes, please check your spam/junk folder (and “promotions” tab if you are using Gmail) from a computer, not a mobile device.

If your email server has a search bar tool at the top of the inbox, type in “Betty Rocker” to see if the email comes up, regardless of which folder it is in.

If you used PayPal for your purchase, the email would have been sent to the email address associated with your PayPal account.

If you still can’t find it, add bree@thebettyrocker.com as a contact and safe sender in your email account, as well as marking us as a whitelist sender. You can also email us at support@thebettyrocker.com if you still can't find your Welcome email. Be sure to tell us the name you used upon purchase and the email you used so we can locate your order.

If you ordered 2 products at the same time, there is sometimes a slight delay in the second product access simply because of how our payment processor batches payments. You'll get a welcome email for the first purchase right away, but the second one sometimes gets to you a little later - but the username and password will be the same as the first program.

If you paid and it went through, it will absolutely be available to you within a few hours of purchase. You can write us at support@thebettyrocker.com during normal business hours and we can manually speed that up for you.

All the best,

-Team Betty Rocker

Thank you so much for your interest in Betty Rocker's amazing programs!

All of our programs are 100% digital - which means no physical book or CD/DVD will be delivered. This information is on all of our pages and checkout forms.

The reason we do not currently offer physical products is because it allows us to keep the cost as low as possible to pass on the savings to you. You have permission to print any of her books and meal plans out - we have broken most of the programs into separate documents to make it very easy for you to print just the recipes for example.

Right after you purchase, you’ll get an email (to the email you used when you purchased) with a secure login and password so you can INSTANTLY access your program materials online.

You'll have forever access to your new program, and be able to log in to your secure area from any device.

If you paid with Paypal, sometimes you will have a different email in Paypal that your welcome information gets sent to, and it's important that you check that account right away. You can easily update your email with us once you find it by using the link at the very bottom of your email that says "Manage My Account."

-Team Betty Rocker

Click Here to check out all of Betty Rocker's Programs!

So glad you asked! In your email each day, Betty Rocker has added the workout at the bottom of the email so you have a copy to keep.

On the workout video page, just below the video, there is also a PDF of the workout for you to download and keep. Make sure to save the PDF each day, as the page will expire after 24 hours.

Click the link and the PDF will open in a new tab. You can save the PDF to your computer or device by hovering over the bottom right corner and clicking the button that looks like a floppy disc.

-Team Betty Rocker

Hi Challenger!

Yes, you should always make sure to warm up before exercising. During the challenge workouts, I always choose a move that warms up your entire body to start the circuit, so you won't really have to worry about this while doing the challenge workouts.

You don’t ever want to stretch cold muscles, so choose dynamic (moving) stretches, such as arm or leg circles before you exercise.

After you workout, you want to bring your heart rate down slowly, and then stretch out your muscles. There are a variety of ways to stretch.

You don't have to stretch for a specific length of time, the way I do it is to feel my body and notice the amount of stretch. I take the stretch to what for me is "7" on a 1-10 scale, where 7 is a "good hurt" and 8 is an "ow." I never stretch to "ow" 🙂 As the stretch progresses, the quality should go down to about a 5. Then I stop the stretch.

Click Here to Read my Full Body Stretching Guide!

Hope this helps!

-Betty Rocker

Great question!

Having a Meal Plan to follow will speed up how quickly you see results with this challenge. Doing workouts alone will never give you the lasting results that including proper nutrition will. Have you ever heard the saying, "you can't out-train a bad diet?"

Your decision to take the challenge was based on your desire to make changes to your body, and to your life. Your focus is already on success!

You have some great options to get the right plan for you.

The two main 30-day meal plans I have for you are both totally unique - they have different recipes and plans to follow but have the same easy-to-follow format.

They both include grocery lists, meal plans, recipes (gluten and dairy free, Vegetarian options are included, but not Vegan), and food prep set up - here are the differences:

The Body Fuel System, in addition to the complete 30-day meal plan, also includes a Blueprint to understanding how the nutrients work together in your body to naturally burn fat, support lean muscle when you're exercising and explains how to eliminate inflammation, detox your body and totally rock your life.

This is a really good program to start with if you are new to how balancing nutrients in your body works and you would like to really create a foundation of health. It explains the best sources of carbohydrates, protein, fats and greens, and how to get them into your body in balance - to support exercise, energy, lean muscle and fat burning.

The 30-Day Challenge Meal Plan contains a condensed jumping off guide to understanding how to balance your foods, and also has a 30-day meal plan. In addition to the 30-day Meal Plan it also has 4 complete cookbooks, Green Smoothies, Breakfasts and Sides, Healthy Entrees and Healthy Desserts so that you can mix and match recipes and have lots of variety even after you finish the 30-day plan.

It's a great choice if you are comfortable with the way balancing foods works and are looking for a great program to follow and lots of additional recipes to keep your body in that fat burning mode that supports you while you're training. 

Many people start with the Body Fuel System and then get the 30-Day Challenge Meal Plan. Both options are amazing and will help you succeed, and maximize your results during the 30-day Challenge!

To your success!

-Betty Rocker

Betty Rocker's Online Fitness Membership is one-of-a-kind!

You'll get access to an amazing support network of like-minded people, including Bree (aka Betty Rocker)! She and her amazing team of coaches are in the membership community daily, answering your questions and cheering you on!

Program Support

When you purchase a Betty Rocker  Workout Program or Meal Plan, the membership community is the best way to ensure you have knowledgeable support from the start! You can get your questions answered, stay motivated, and enjoy the experience as part of a dedicated tribe rather than going at it solo.

Private Facebook Community

Your membership includes access to the 24/7 private Facebook Community where you can exchange ideas, give and receive encouragement, share challenges, and celebrate triumphs in a supportive, private, safe space. There's nothing else like it on the Internet!

Live Weekly Online Home Workout Class

Every Wednesday at 5pm PST | 8pm EST, you're invited to a live online workout class. Members tune in from all over the world to exercise together from the comfort of their own homes.

There are video spots in the "front row" of the call, but not to worry - that part is optional, and even if you don't want to be on the video, you can still chat live with other class members in the chat box. 🙂  If you DO want to be on the video, you'll see yourself on the screen with Bree and the other front row attendees.

The class time was chosen because it works for the most people in the United States, where Betty Rocker is based. With multiple time zones and schedules, it is tough to choose the perfect time for everyone - that's why all classes are recorded and posted right away in your member's area for you to use as many times as you want! They include minutes as well so you can jump right to the workout.

Members-Only 30-Day Challenges

Four times each year, Betty Rocker hosts 30-day challenges in the Rock Your Life Community for members only. All past challenges (like "Hotter for the Holidays," "Sexy Sculpt," and "New Year New You," to name just a few,) are also accessible to all members at any time and can be found in the Members Area of the Betty Rocker website.

Monthly Workout Support

During non-Challenge months, Betty Rocker coaches offer guidance and advice on exercise plans to help you keep your momentum going in the right direction!

Whether you're following one of Betty Rocker's workout plans, training for a specific event like a 5K or a triathlon, trying another exercise program completely, or just winging it, the Betty Rocker coaches will work with you in the community to align your goals with your actions!

Bonus Gifts

Your membership ALSO includes a special Bonus Jumpstart Kit!

This kit includes a 7-day Meal Plan of gluten-free, dairy-free recipes (complete with vegetarian options), grocery list, food prep steps, and daily menus. In addition, you'll get a 7-day video course to get you started with making green smoothies, reading food labels, and lots of other useful information to help you navigate and build on your healthy lifestyle of awesome!

Click Here to Join Us Now!

Log into the Betty Rocker Member's site using the username and password we sent you when you joined.

(Missing your username and password? Try checking your spam folder for the email. Still no luck? Email us at support@thebettyrocker.com.)

Hover over "Members START HERE" in the green navigation bar; click "Join the Group" in the drop-down menu.

There you'll find the link to join, as well as group guidelines, hashtags to use, team bios, and more!

Log into the Member's side of thebettyrocker.com using the username and password we sent you when you joined.

Hover over "Members START HERE" in the green navigation bar; click "How to Access the Live Class" in the drop-down menu. 

There you'll find step-by-step instructions on how to register for and attend the weekly live classes from wherever you are!

(Missing your username and password? Try checking your spam folder for the email. Still no luck? Email us at support@thebettyrocker.com.)

Group approvals happen every day (excluding holidays), so a Team Member will typically get to your request within 24 hours.

All approvals are subject to membership verification, so if the name you use on Facebook is different than the name you used to sign up for Rock Your Life, please email us at support@thebettyrocker.com to let us know!

To control notifications from within the Facebook group, click on the white "Notification" button in the banner on the top of the page.

First, log into the Members' Area of the website with the username and password we sent you.

Next, hover over "Members START HERE" in the green navigation bar.

You will see drop-down options for not only all the workout classes and 30-Day plans available to you, but also your Bonus Gifts!

It's easy!

Simply email us at support@thebettyrocker.com and we will take care of the cancellation right away.