Where is my challenge email? I can’t find it.

So sorry to hear you’re having trouble finding your email! This is one of our toughest issues to solve. We send the emails the same way every day, at the same time (3:30-5:30am EST) once you have signed up and clicked the link in your confirmation email.When there is a problem with deliverability, it is often due to the way all the different email servers work.

Our team can help you by sending you your email again if you can’t find it, but please keep in mind that due to the high volume of emails we receive daily it may take some time for us to get back to you. Before reaching out to us, we recommend that you go through the following checklist and confirm that you have:

1. 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.

• If you can’t find your confirmation email, it may either be in your junk / spam folder or you might have 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. If it works, then you should see your confirmation email shortly. If it does not work, be sure to look in your junk or spam folder for the confirmation message.
• If you’re looking on a mobile device, keep in mind that your general mail app may not save ALL of your spam messages in order to save storage. Look on your Gmail App, Hotmail App, Yahoo App, etc., OR look on your computer in the full spam folder.
• Finally, if the confirmation email did end up in your spam folder, follow our guide on how to whitelist an email so that future messages from us will go to your inbox.

2. Whitelisted my email address (bree@thebettyrocker)

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.

*Our challenge 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 🙂

3. 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 support@thebettyrocker.com and let us know what email you’d like to update to, as well as which email you’d like to update from.

4. Contact us at support@thebettyrocker.com

Still stuck? No problem Rockstar, write to us and we’ll help you sort this out! And remember if you are in need of a workout right away – we’ve got you covered! Just head on over to the blog and choose from one of the many free workouts we have posted there!

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.

I can’t wait to read your check in!! Every day, I go to my facebook page and read through the check ins from the challenge that are posted on my wall. That’s where I’d love to read yours.

You can post anything you like, from just telling me you did your workout, to a question, to a picture to a story!

I get hundreds of messages a day on Facebook, so Team Betty Rocker helps me with those. If you have a check in from the challenge that you want ME to read, please do post it on the page so I can see it!

To post on my Facebook wall:

1. Go to The Betty Rocker Facebook Page.
2. Scroll down to where it says “Write something…”
3. Write your post as you would on a friend’s Facebook wall and post it.
4. Your post will be sorted to the “Visitor Posts” section. Feel free to scroll through the other challenger check-ins to comment, like and support your fellow challengers! It is super motivating for everyone to receive support and encouragement 🙂

You’re doing such a great job, and I appreciate you!

We all start in different places and have unique health histories and approaches to the way we take this challenge. So it is not a one size fits all answer.

If you’re in the habit of weighing yourself, one of the important things to know is that your weight on the scale won’t actually tell you much about your body composition – as in how much water you’re carrying, how much muscle, and how  much fat.

You may start to notice you’re feeling stronger, you might notice your clothes fitting differently without a lot of “weight loss,” which means your body composition is changing.

Muscle is denser than fat, and takes up less space – so as you lose fat and add muscle, that is exactly why you won’t always see the number on the scale going down super fast.

Everyone is completely unique and the rate at which we lose fat is different. Fat loss isn’t everyone’s goal, either. This challenge will make you stronger. And as you get stronger, if you have body fat to lose you will lose it, it’s part of the process. If you are looking to add lean muscle, you will – consistent exercise using resistance, even the resistance of your own body weight with these specially created functional workouts – will increase your muscle density and your body will begin to transform in new ways.

Exercise also makes you FEEL amazing – more energy and better sleep are some side effects of regular exercise. Fat loss occurs faster when combining these challenge workouts with a healthy, balanced diet – which is why I created the 30-day Challenge Meal Plan to help you make the MOST of this very special 30-day jumpstart to your health and fitness!

DEFINITELY take PROGRESS PICTURES every week (here’s a tutorial on how to do it), and don’t just rely on the scale.

In fact, I suggest not stepping on the scale at all during the challenge. Use your clothes as a way to track progress – they will start feeling loose as the weeks go by!

Here’s the Truth About Your Weight, if you want to know more about what that number on the scale means.

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 6-week 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 3 Bonus Books: 30 Day Challenge Recipes Guide, Swaps and Substitutions Guide, 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

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.

While I give modifications for different fitness levels during the challenge and in my programs, it is not within the scope of any 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 or physical therapist or other health care professional in person 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 a resource that will give you some things you CAN DO called: How to Train When You’re Sick or Injured that I advise you to read to speed up your recovery.

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!

Hey Challenger!

We understand – life happens! So you’re here to figure out if you can pause, restart or delay your challenge.

The “bad” news is we can’t pause, stop or restart the challenge emails. Once you sign up, they will come automatically once a day.

But the GOOD news is, you don’t necessarily have to lose access to the videos. The timers actually don’t start counting down until you click the link in the email for the first time. So, if you need to pause or delay your challenge, just wait to open the emails – you can let them pile up in your inbox and go through them one day at a time when you’re ready to start again.

If you’d like to keep all the workouts forever, and use them over and over, Betty Rocker offers them as a bonus gift inside of the 90 day Challenge program, which is offered at a significant discount to you during the 30-day Challenge, and is what most challengers do after completing the 30 day program.

We’re wishing you all the best,
Team Betty Rocker

I personally use the Seconds Pro app (available for iPhone and Android) – the paid version allows you to save workouts, input rest times, play music, and it beeps when 3 seconds remain for each interval to let you know when to switch moves.

For the challenge workouts, I suggest using the “Circuit Timer” setting – I use this even for the tabata workouts because it’s just easier to control the input.You can also download the free version – it’s the same except you can’t save your workouts, which means you have to input the moves every time.

There are plenty of other timer apps, and you can also just use a good old fashioned stopwatch!

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.
   1. If you suspect your connectivity may be an issue, you can hover your finger or mouse over the bottom right corner of the video to locate the gear icon, and select a lower bandwidth for playback.
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.

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, it’s definitely ok, and it really depends on where you are at with your fitness level. Many challengers at the intermediate to advanced fitness level are doing other workouts programs when they sign up for the challenge, but the challenge itself can deliver great results. 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 on your training if you find that you are. How you incorporate the challenge will be unique to your fitness level, recovery time needed and what other type of program you’re using.Stay hydrated, stretch, and LISTEN TO YOUR BODY 🙂

-Betty Rocker

Click Here to Check out the other Programs I have to Offer!

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

Hey Challenger!I have some awesome resources to help you get started with healthy eating:1. Start Here! Find my most helpful blog posts to get started with nutrition, fitness, and motivation.2.  5 Step Food Prep and Recipes Guide for a Lean, Healthy Body Goes over how to balance your eating, shows how I plan a week, gives the recipes I choose, why I choose them, how I write a grocery list, and a sample 3-day meal plan.3. Recipes on my BlogPlease use the blog as a resource! There are so many awesome ideas to help you get started.4. Done for You Meal Plans

I have created several excellent meal plans to provide you with balanced daily menus, healthy recipes (gluten and dairy free, Vegetarian options included), grocery lists and lots of great information to help you learn how to incorporate this into your lifestyle.

5. Eat Like Me

Learn my time-saving eating secrets, and see a day of my meals broken down so you can copy me!

-Betty Rocker

Hey Challenger! With so many protein powders out there, how do you know which one to choose? If you’re like me and eating as many foods in an all-natural state as possible, minding your added sugar intake and avoiding processed dairy, even the “all-natural” protein powders can present a challenge.And, if you’re okay with dairy and want a quality whey protein powder, what are the guidelines for choosing one? Don’t worry – I’ve got you covered.>>Top 5 Protein Powder Recommendations I also included some really important information below the recommendations about protein intake and why this nutrient is so vital – especially if you’re training regularly. Please use it as a reference.To all my lovely ladies who are worried about it “bulking you up” – I hope this helps clear up some myths and empowers you with the knowledge to balance your nutrient intake more effectively!

Please Click Here to Read my Top 5 Protein Powder Recommendations (one of my most popular blog articles) which also goes over how to figure out how much protein you need.

-Betty Rocker

Great question…yes, I do! So many good ones… You can get all of the Green Smoothie recipes I have posted on the blog RIGHT HERE. With all of my meal plans, you will receive 2 smoothies every week. And with the 30-Day Challenge Meal Plan, you get my Green Smoothie Guide to teach you how to make the best, most nutritious smoothies…with TONS of recipes to choose from! 
Click Here to Check out all of my Meal Plans!

-Betty Rocker

The 90 Day Challenge Program includes:

• 12 week progressive bodyweight (no equipment) workout plan with videos, workout calendars for your fitness level, printable workout PDF’s and guides
• 8 week meal plan, with recipes (gluten and dairy free, vegetarian options included), daily menus, food prep guides, and shopping lists
• Recipe Guide
• Yoga videos
• Alignment and Self Care videos
• 30-day challenge complete collection Bonus videos
• 90 Day Coaching and Accountability E-Course

The Workouts:

You’ll have a special workout calendar for your fitness level – beginner, intermediate or advanced and can do 3-5 workouts per week depending on the fitness level you choose

These workouts are done circuit style, for time – 8, 16 or 24 minutes. You’ll be able to do shorter or longer-duration rounds of the workouts depending on your fitness level and how much time you have.

The video demos with Betty Rocker break down modifications and teach you the workouts. You have the option to repeat the workout 2, 3 or 4 times to match your current strength and fitness level.

If you’re a beginner, you will find these workouts easy to learn, and you’ll get progressively stronger as you go, and burn fat and build muscle as you gain confidence in your ability to master these workouts.

If you’re intermediate to advanced, you’ll find these moves easy to learn and challenging to do for several rounds. You’ll see major strength and endurance increases as you progress, and watch your body composition change as you increase muscle and burn more body fat.

This program can be done alongside another program to maximize its effectiveness as long as you are taking adequate rest days.

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 and can be used to maximize their effectiveness. Just be sure you are taking adequate rest days.

Meal Plans:

The meal plans are not provided to force you to start doing a lot of cooking and food prep if that’s not what you’re used to. They are provided to give you an opportunity to form a base of healthy nutrient dense eating and make it a fun foundation to help you with your progress.

If you’re new to cooking, a great way to get started is to take a look through the handy recipe document and see what recipes appeal to you. Try one or two your first week. Look for a green smoothie recipe that sounds good and try making it a couple times.

Think of what you can add, not that you must suddenly start eliminating everything you’re doing already. It’s about finding balance – not being “perfect.”

If you’re used to cooking, this will be an awesome guide, and give you so many great new recipes and guidelines to ensure you’re getting all the right nutrients in your body daily to support your workout plan.

Anyone can browse the daily menus and gain a lot of help and insight into creating balanced meals throughout the day – whether you’re following exactly what’s there or not.

The menus don’t count calories – they’re based on whole foods and the plans help you to start learning the right amounts and portions for yourself without being a slave to weighing and  measuring constantly.

Bonus Gifts

The bonus gifts in the program are amazing – you’ll get some foundational pieces to help you with your structure, posture and alignment.

You’ll also get the entire 30 day challenge video collection, which you can use to supplement the 90 day challenge or use as an online workout database.It’s so helpful to have a workout program you can take with you on the go, people who use the program write constantly to say how easy it is to just do a workout in their hotel, at their relatives house, in the park…absolutely anywhere.

>>You can read more about the 90 Day Challenge Here!

(30-day challengers use the 90 day challenge link inside your emails instead)

You can absolutely do other workouts with the 90 day challenge, 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!

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!

Absolutely not – like any program you purchase from me, the 90 day Challenge is yours to keep and you can access it anytime via your secure portal with the login and password we’ll give you. If you ever lose it, just shoot us an email at support@thebettyrocker.com, and we’ll be happy to resend it to you.

Your 90 day program includes a complete 12-week home workout plan (with videos and downloadable weekly guides), an 8-week done for you meal plan and several amazing bonuses, including full access to the 30-day #makefatcry Challenge.

Click here to take the 90 Day Challenge!

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!

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.

The 90 day challenge workouts are formatted in a circuit style – for time instead of reps. This means you will perform one exercise after another until you’ve completed 1 full round of all the moves.

If you’re a beginner/short on time, you can do 1-2 rounds (using modifications as needed). You can also do 1 round (8 minutes) 2-3 times throughout the day. If you’re intermediate or advanced, aim for 3-4 rounds.

You can increase or decrease the rest times between moves and rounds to make it more or less challenging. The workouts can be anywhere from 8-32 minutes (1-4 rounds) – this means you can customize your workouts to fit YOUR schedule and YOUR energy.

You 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.

Your fitness level or schedule may change, so you always have the option to use a different calendar. Each week, the workouts will build in complexity, increasing your strength and endurance and helping you burn fat!

You can read more about the 90 Day Challenge Here!

No problem at all!

When you first made your purchase, we sent you an email with your login details and the website where you login.

Do a quick search of your email records for this email and use the details to login to the site. Its subject is: “Welcome to the 90 Day Challenge” and was sent from bree@thebettyrocker.com. This way you always have access to your product and can download it on your devices whenever you need to.

If you misplaced the email with your login information, please email us at support@thebettyrocker.com  so we can resend your login details right away.