Frequently Asked Questions

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30 Day Challenge

Where is my Challenge Email – did you send it?

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 (4:00-6:00 AM) 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!

What time do the emails come each day?

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 4:00-6:00 AM your time) you will receive your Day 1 workout email.

The rest of the emails will be sent out between 4:00-6:00 AM your time each day.

If you don’t see your email by 6:30am, check your junk folder immediately, and please read the answer to the question above this one for help with missing emails.

I want to check in for the challenge, but I don’t know where to go

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:

Go to The Betty Rocker Facebook Page.
Scroll down to where it says “Write something…”
Write your post as you would on a friend’s Facebook wall and post it.
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!

How Much Weight Will I Lose During the Challenge?

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.

*Mel gained kg, but lost inches. Which do you think is the real indicator of her health? Her weight or her measurements and photos?*

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.

*These girls both did the 30 day challenge and then the 90 day challenge afterwards. The girl on the left did it twice.*

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.

What is the Benefit of Having a Meal Plan During the Challenge?

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

Can you tell me how to modify a workout for my specific injury/illness/condition?

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!

Something happened, and I need to delay/pause/restart the Challenge

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

What is the Timer App Betty Rocker uses?

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!

What should I do if I’m having trouble playing/seeing/hearing a challenge video?

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

Make sure your browser software is up-to-date.
Clear your browser history/cache/cookies.
Try a different internet browser or device.
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.
Make sure you have adequate memory on your device.
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.

I ordered a product but I can’t find my Login/Welcome Email – Can you Help?

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

I’m interested in one of Betty Rocker’s programs – will it be shipped to my house?

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!

How do I get the written version of the Challenge Workout?

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

Is It OK to do Other Workouts Along with the Challenge?

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!

Should I Warm Up/Cool Down Before the Workout?

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

Can you give me some healthy eating guidelines? I’m not sure where to start.

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

How do I choose a protein powder?

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

Do You Have Any Good Green Smoothie Recipes?

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

30 Day Challenge Meal Plan

How Do I Access My Program?

Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

If you don’t see it within 5 minutes or so, it may have gone to spam, or junk, or an “other” box depending on your email service provider. Do a thorough search. If you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.

We are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!

MISSING EMAIL 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 the name of your program or “Betty Rocker” and see if anything comes up.

I want to use the System with my family/roommate/partner …. How do I adjust it for us?

As no two people are identical, the program was written to be flexible. The most important thing to do FIRST is to read the Eating Guide, which will empower you to use the weekly meal plans in the best way for you (and your other household members).

Before going out and buying double of everything on the Batch grocery list, remember you’ve got several ways to use this program effectively – and I’d recommend this especially if you’re planning to use the program with other people.

Browse through the recipes and see what stands out to you. Make a grocery list using one of the blank templates in either the hybrid or minimal sections to write down what you’ll want to buy to make the recipes you’ve selected.

Use the Meal Plan guided weekly menus as a loose guideline for the first week to see some suggestions of what to eat at meal times.

One of the most valuable parts of this is starting to see what nutrients you’re including in your meals and what whole food sources they are coming from. The recipes in the plan can be substituted for other foods as long as you’re keeping an eye on getting the nutrients you need.

As you start to get familiar and comfortable with this eating style, it will be easier to see how much food you will need to buy weekly, whether you are using the hybrid, minimal or batch method.

How do I know HOW MUCH I should eat? What about WHEN to eat (late at night, first thing in the morning)?

Knowing How Much to Eat

Since we are all a little different, even day to day, one of the best things you can do for yourself is make your choices from whole foods and choose nutrients that your body needs to do everything it does that gives you energy, a healthy strong metabolism, and a sculpted physique.

Once you’re eating the right foods, your body’s hormones will signal your brain when you’re full and when you’re hungry – and you’ll know when it’s time to eat and when to stop.

So many processed and pre-made foods contain hidden sugars and additives that can make us crave more of them (so you feel hungry – but you don’t want a real meal, you want more sugar), or override your system’s ability to feel “full.”
That’s not nourishment, that’s actually a starvation of NUTRIENTS. Your body is not a machine, it is a dynamic organism that relies on your intake of quality proteins, carbohydrates, fat and green foods to get all the necessary fuel to support you in thriving.

So while you may want to eat ALL the food in your suggested daily menu on Monday, come Tuesday, you may not be as hungry and you should never force yourself to eat. Or conversely, come Tuesday you might be hungrier, and you should increase your intake. You may have more going on, you may be more or less active – your body will tell you.

Knowing WHEN You Should Eat

Sometimes it’s confusing hearing different people say things like “skip breakfast” “eat breakfast” “don’t eat before bed” “you need 6 meals a day” and so on.

Here are some simple answers to help you get started successfully. You don’t have to eat breakfast if you’re not hungry. As you begin to really give your body the nutrients it needs, you may start to notice some shifts in your hunger timing, and I would suggest acting accordingly (eat if you’re hungry).

In my plans, you’ll have 3 main meals plus a green smoothie, that you can swap the order of with any meal. The smoothie is more of a “light” meal and it’s an opportunity to get an additional serving of essential protein, plus greens into your body. There is also the option to have one of my healthy, nutrient dense snacks – but you don’t have to eat that, or even make it for the week if you don’t want to.

It’s really best to avoid eating at least a few hours before bed. The reason for this is that eating raises your core body temperature, which can interfere with your circadian rhythm, making it harder to fall asleep and get a good, quality night’s rest.

Get the Body Fuel System

Get the 30-Day Challenge Meal Plan

What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?

Both of these plans come with….

Done-for-you meal plans (unique to each program)
Healthy gluten-free, dairy free recipes built on Betty Rocker eating principles (unique to each program)
Vegetarian options for each recipe that contains meat or fish
Grocery store shopping lists (custom for each program)
Suggested food prep steps (custom for each program)
Daily menu guides (custom for each program)

The Body Fuel System

An excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide, the Body Fuel System is the ultimate Nutrition 101 reference point. Combined with 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result; after all, we can all use a little reminder of the basics from time to time!

30-Day Challenge Meal Plan

The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you. This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.

While the main difference in these programs is the length of the eating plans (and of course all the unique meal plans and recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.

Both of these plans are geared towards giving you the tools you need to create your own healthy meal plans moving forward.

I hope that this helps you to decide, but ultimately, either way you can’t go wrong!

Will Eating These Recipes Help me Lose Weight?

Rather than focusing on “weight” loss, I tend to focus on fat loss. So the answer is, yes! If you’re looking to lose body fat, eating the whole foods in this program will help your body shed unwanted fat.

Eating whole foods is so much better for your body than eating pre-made or processed foods, or counting calories. 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, a lot of sodium and the chemical byproducts of manufacturing.

Even if you don’t think you’re eating “too much” 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 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. That’s why I’m giving you 3 different ways to use the program – minimal, hybrid and batch!

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.

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

I’m On a Tight Budget. Are the Ingredients Expensive?

No, the ingredients aren’t expensive. You don’t have to buy all organic. 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, swapping out items that are on sale or in season, or shopping on Amazon (some items 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.

Plus I’ve given you great shortcuts to take as well, when you don’t have much time to cook.

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 your plan range from fish to steak to pizza (with plenty of Vegetarian options) 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!

I’m Fairly New to Cooking. Will the Recipes be Simple and Easy to Follow?

Yes, the recipes are quite simple.

I’ve also included a guide for beginners inside each week of your plan that lays out the easiest way to start and helps you take shortcuts and ease into the week.

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.

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!

Will my Family Like These Recipes?

I used to be a pretty picky eater, so I don’t eat anything that’s boring, bland or generally doesn’t taste good! All of the recipes include whole foods that will nourish your body – and your kid’s growing bodies – and taste great at the same time!

I get so many messages and posts on social media from my readers who tell me their husbands, boyfriends and kids LOVE the green smoothies and the recipes, and that is so great. I know it’s daunting to think you’re going to suddenly be cooking all this food that no one else will want to eat, but that’s not the case at all 🙂

You will absolutely enjoy these recipes! And you can always substitute ingredients to fit your style with the included Swaps and Substitutions Bonus Guide.

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

90 Day Challenge

How Do I Access My Program?

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

We are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!

MISSING EMAIL TROUBLESHOOTING TIPS:

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 the name of your program or “Betty Rocker” and see if anything comes up.

What is included in the 90 day challenge program?

The 90 Day Challenge Program includes:

90 day progressive bodyweight workout plan with full-length follow along workout videos (15-20 min workouts)
8 week meal plan, with healthy recipes, daily menus, food prep guides, and shopping lists
Recipe Guide with over 120 healthy recipes (gluten and dairy free, vegetarian options included)
Weekly Mobility and Motivational Goal Setting series to help you stay on track
BONUS: 30-day #makefatcrychallenge challenge complete collection Bonus videos
BONUS: Body Alignment and Self Care Series
BONUS: 90 Day Coaching and Accountability E-Course, with a daily push to keep you on track

The Workouts:

You won’t need any equipment for the workouts, and they take 15-20 minutes! You’ll have 5 workouts per week, plus a special bonus activity to keep you motivated and on track to reaching your goals. Each week, the workouts build in complexity, increasing your strength and endurance. I’ll show you the breakdown from beginner to advanced, low to high impact, so you can do this no matter where you are and no matter what your fitness level is.

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.
If you have more time and energy, you can repeat the workout video for a bonus workout. I do not recommend doing other programs or challenges at the same time, as adequately resting your muscles will provide you with the best results.

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 a special Alignment and Self Care Series, to help you with proper core and glute activation, stretches for every part of your body, and some helpful progressions.

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.

>>Read more about the 90 Day Challenge Here!

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

How long are the workouts?

Your workouts will be between 15-20 minutes. You can follow along for the entire workout, and all the options for different fitness levels are seamlessly incorporated so you can start where you are and progress as you go!

If you are advancing, or have more time/energy, you are welcome to repeat the workout again.

Click here to take the 90 Day Challenge!

How many workouts are there per week, and how are they formatted to meet my fitness level?

You’ll have 5 workouts per week, a special mobility and mindset weekly class to keep you motivated and on track (great for active recovery), and a special full rest day activity.

Each week, the workouts build in complexity, increasing your strength and endurance. I’ll show you the breakdown from beginner to advanced, low to high impact, so you can do this no matter where you are and no matter what your fitness level is.

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.If you have more time and energy, you can repeat the workout video for a bonus workout. I do not recommend doing other programs or challenges at the same time, as adequately resting your muscles will provide you with the best results.

You and I will work out together one-on-one for all the core workouts of the program, but I’ve also invited some of the Team Betty Rocker Coaches to add some bonus workouts so you get even more out of this – so you’ll get a dedicated ABS workout in each week with Coach Amanda, a dedicated yoga workout with Coach Nikki, and Coach Alyssa has created a series of weekly mobility and motivation activities for your active recovery day to keep you on track to reaching your goals.

You can follow along with the 90 Day calendar as it is written or move the days around to fit your schedule. Just make sure that you aren’t skipping your rest days!

Do I need equipment for these workouts or a gym?

No, the workouts can all be done with no equipment at all, just your own body, in any location.

Do I get Rest Days, and is it ok for me to take extra rest days?

Rest days are built right in and you’ll get 1 full rest day per week, and one active recovery day per week which includes a mobility class to restore you and keep you on track to the best results.

FEEL FREE to change which days you workout and which days you rest from what I’ve suggested in the program calendar for you. You can do active recovery activities on your rest days (click here for some of my favorites).

FEEL FREE to take additional rest days anytime, and pick back up with the next workout. We all have crazy weeks sometimes, get sick or get sidetracked. It’s OK. Just pick back up where you left off. You can make this program work for your schedule!

The 90 Day Challenge is a very effective program as it is written, and you will see great results if you are consistent, and follow the nutrition guidelines.

CLICK HERE to Read More About the 90 Day Challenge!

Can I do other workouts along with the challenge workouts?

I recommend sticking with one challenge or program at a time. If you find that you have more time/energy for exercise, I encourage you to do the video partially or all the way through a second time.

The program is written to work specific muscle groups on specific days, then rest them by either switching to different muscle groups the next day, or giving you a recovery day. Muscle grows after we’ve trained it, during rest- not while we’re training. This mindful progression is what creates the results.

(here’s a helpful resource about how muscle works)

If you overtrain, it’s easy to burn out, or worse, get injured. I know that YOU know your body best. I just ask that you are mindful not to push too hard, thinking that will give you better results.

CLICK HERE to Read More About the 90 Day Challenge!

Can I stop and start the program? Can I do it more than once?

Yes you can! Many people use it in 30 day blocks after they have gone through it the first time. It’s such a great resource to have that you can come back to it again and again.

Having access to an entire library of workouts to do anywhere is an amazing game-changing tool that will help you stay consistent with your fitness!

Click here to take the 90 Day Challenge!

Do the workouts in the 90 day Challenge expire?

Absolutely not – 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 90 day home workout plan, an 8-week done for you meal plan and several amazing bonuses, including full access to the 30-day #makefatcrychallenge.

Unlike the Free 30 Day Challenge workouts that were delivered to your inbox daily with only 24 hours of access, you will have immediate and permanent access to the entire program through your special login area.

There is a special daily email push that comes with the challenge which you can choose the start date for. That will run its course as you do all 90 days, but should you wish to do the program again, contact us and we’ll happily reset it for you!

I need a modification for working out with my injury/illness.

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.

How do I use the meal plans?

The meal plans are provided to give you a foundation and framework for healthy eating that you can use for years to come.

The recipes in the program are all very simple and made with whole foods. They are all gluten and dairy free and include vegetarian options.

The recipes combine the right nutrients to give you amazing energy, better sleep, clear skin, and support the lean muscle you’ll gain and fat you’ll lose with the workout program.

You’re not “locked in” to the plans like a “diet,” instead you will have clear guidelines around how to make the best choices and set yourself up to suit your lifestyle.

You’ll have over 120 healthy, delicious recipes to choose from – as well as daily menus to either use as guidelines – or follow if you prefer a more structured approach.

I Misplaced my 90 Day Challenge, How Can I Get it Again?

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.

What is the Timer App Betty Rocker Uses?

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.

App

Can I watch workout videos on the app?

Yes, you can browse the blog and watch the workouts using the app. Don’t forget you can save your favorites too, using the “star” at the top of every post!

Can I download the app on multiple devices?

Yes, you can download it on multiple devices since it is a free app.

Can I access my Betty Rocker programs in the app?

Because the app pulls in the content from the main Betty Rocker blog, you’ll still see the programs for sale on the programs pages, even if you own them already.

To access your programs, simply click on the member login button from the home screen, then use the safari or chrome mobile option at the bottom of your screen to log into the member’s area.

The reason we ask you to do this is because the member’s area is a separate mobile app that doesn’t always load all of its features correctly inside of the free Betty Rocker app.

Does the app require internet?

Most of the features of the app do require internet, however you can still access some features while your device is offline.

What can I access on the app?

On the app you can read through my blog, watch workout videos, save your favorites, submit a story, contact us, and purchase my programs*.

*if you purchase a program, please note you will need to log into the member’s area (which is a separate app currently accessible on any mobile browser) to access your programs. You will not automatically see it inside the app.

Where can I download the app?

You can download the app by going to https://thebettyrocker.com/app/ – it will take you to the store for whichever device you’re using.

Is the app free?

Yes! The app is completely free to download and use. You can purchase my meal plans, workout plans, and coaching through the app, but that’s totally optional. Using the app to read through blog posts, watch workout videos, and save your favorites is always free.

Body Fuel System

How Do I Access My Program?

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

We are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!

MISSING EMAIL TROUBLESHOOTING TIPS:

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 the name of your program or “Betty Rocker” and see if anything comes up.

What is the Body Fuel System, and What Does it Include?

This program will give you a foundation of nutrition and an understand how food works in your body (and how to use and apply that information on a daily basis) so you can…

achieve and maintain your ideal weight
get out of a fat-storing state and into a fat-burning one
feel great about the choices you make with food
and vastly increase your health.

The program does not count calories, or ask you to drink a shake every other meal. It will teach you how to eat in a sustainable, healthy way to support your body’s energy, improve your metabolism, boost your immune system, lower inflammation, melt off excess body fat and support an active lifestyle. You’ll still be able to enjoy treats and special occasions guilt-free when you have a solid base to draw from daily.

You get a complete, 6-week done-for-you meal plan. The meal plans include:

Healthy, delicious, nutrient dense recipes made with whole foods (gluten and dairy free, Vegetarian options included)
3 options for each week – 1 if you’re short on time and super busy, 2 if you’re into doing batch prep, and 3 if you’re somewhere in the middle!
Grocery lists for each week
Daily menus for each day of the week

Your program includes a comprehensive Eating Guide, that will teach you how everything works so you can use this information for life.

Here’s a chapter synopsis of the Eating Guide, and what you will learn:

Why a System is Not the Same As a “Diet”
Stay On Track: Observe and Report
Getting Started in 7 Easy Steps
Fit, Healthy, and Confident: Dialing in the System for Your Goals
Eating Around Workouts and Rearranging the Order of Your Meals
Protein: The Captain of the Nutrients
Carbohydrates: Thor’s Hammer and How to Throw It
Fat: One of Your Most Powerful Allies
Hate Having Superpowers? Don’t Eat Greens.
Gluten, Dairy, Food Allergies and Listening to Your Body
”NSA” – How to Create a No-Strings Attached Relationship with Junk Food
How Much Does Eating Healthy Cost?
Six Ways to Win at Grocery Shopping
Dominate Your Kitchen like a Boss
Kitchen and On-the-Go Tools
Making it Happen in the Real World: Time Commitment and Meal Frequency
Liquid Fuels: High and Low Octane Beverages and How to Use Them
Five Hacks to Crush Food Cravings
Dining Out Strategies
Travel Tips
Dealing With People Who Don’t Support Your Choices

You’ll also receive some great Bonus gifts!

Dining Out and Travel
Healthy Shortcut Foods Guide
Swaps and Substitutions Guide
Eat This, Not That

Click HERE to check out the Body Fuel System!

What Are the Foods That I Can Expect to Eat if I Follow the Body Fuel System?

You’ll be eating whole foods from Mother Nature while you’re using the Body Fuel System. Of course you can swap things in that are more shortcut foods, but the more you eat whole foods, the more nutrients your body gets to work with – which works FOR YOU instead of against you.

I’ve created easy to make healthy recipes in this program that are gluten and dairy free (you can eat foods that contain dairy and gluten if they don’t bother you) because these foods often create inflammation and reducing your intake of them, even for as little as 6 weeks, can have a real impact on the health of your gut biome and improve digestion and metabolism.

For every recipe that contains meat or fish, I’ve created a companion Vegetarian* recipe so you have lots of options if you choose to not eat meat or fish.

Additionally, I’ve included a Bonus Swaps and Substitutions Guide so you’ll have some good ideas of what to use in place of foods that aren’t your preference or aren’t available.

I always recommend swapping in foods in season when you can, or foods that are on sale to save money.

*This program is not vegan.

Click HERE to get your copy of the Body Fuel System!

How Much Weight Can I Lose on the Body Fuel System?

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!

What if I’m Not Trying to Lose Weight, but See More Muscle Definition or Gain Weight?

Many people who are underweight or lack that lean, sculpted muscle they want to see have not been eating enough of the right foods, and often they haven’t been eating and combining nutrients properly.

Once they start the program, they are able to see immediate progress without counting calories, restricting meals, or tracking each bite they eat because giving the body the fuel it needs to build and repair tissue is actually a very simple process. Once they achieve optimal health and their ideal physique, they can make simple adjustments and follow the same guidelines and maintain it.

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

Does the Body Fuel System count calories or macros?

The Body Fuel System specifically does not count calories. Instead, it focuses on the nutrient density contained in whole foods, and their effect on our bodies. It goes in depth into the macro-nutrients – but not to count them, instead to understand them and combine the properly so you won’t have to count.

Many people who count calories endlessly end up feeling restricted and can develop unhealthy obsessions about food, and never really learn to combine the nutrients appropriately, or listen to their body’s own biofeedback.

While there is absolutely nothing wrong with knowing your calorie content or tracking your calories or macros and this can be a very helpful process to check in with from time to time, I find it limiting to do endlessly.

The information and meal plans in the Body Fuel System are exactly the kind of information you need to truly understand food and your body – to ensure a lifestyle of food enjoyment and a healthy body that you can be proud of and feel great in for years to come.

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

I have some food allergies/sensitivities, will the system work for me?

The Body Fuel System is a great option if you have food allergies or sensitivities. The menus and recipes are gluten and dairy free, and if you have any nut, fruit or shellfish allergies, it is easy to substitute other foods in place of them and still see great results.

To make it easy for you, I’ve included a Swaps and Substitutions Bonus Guide to help you make changes and get good ideas of other foods to add in if something doesn’t work for you.

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

Is it possible to eat Vegetarian while following the Body Fuel System? What about Vegan?

The Body Fuel System contains Vegetarian (but not specific Vegan) options for every meal that has a meat or fish as the main protein, and contains a broad spectrum of recipes made from whole, natural foods – as well as great resources for healthy shortcut foods.

The program also includes a Healthy Swaps and Substitutions Bonus Guide that can be super helpful for those with food allergies or preferences. It includes a variety of protein sources that come from plants, fish and meat.

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

Do I have to give up all my treats and dessert and wine to be successful with the Body Fuel System?

No! You don’t have to give them up. In fact, I’ve written in NSA (no strings attached) eating days for you so you have room to enjoy your favorite treats. When you eat the right nutrients daily, many cravings and energy highs and lows will disappear.

When you make healthy eating from the right combination of nutrients your baseline, you don’t have to worry about the treats you enjoy setting you back. But without that foundation, they always will – and you may be stuck with cravings, excess body fat and erratic energy.

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

The BFS has 3 Eating Types. How do I know which eating type I am? What if I’m a couple of them?

You’ll know which eating type you are based on how busy you are and how the descriptions appeal to you. The great news is that you can be more than one of the eating styles – you’ll have access to all 3 for every week of the system, which will set you up for life!

I often switch between the 3 types throughout the month – minimal while I’m traveling, batch prep when I have some extra time on a Sunday (to shop and prep), and hybrid when I’m home but have a lot going on.

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

Is the Body Fuel System for men and women?

Absolutely. It is for anyone looking to learn about food and how to eat it to affect change and a long-term successful eating lifestyle. It’s very easy to customize. The portions in the program are recommended amounts, and I provide you with guidelines about how to easily customize it to yourself.

Keep in mind that even programs that count calories specifically can never be exact for everyone, every day.

Your body’s needs change based on a variety of factors daily – and what’s awesome about this program is that it will allow you to learn your own body without being restricted by a daily calorie number, while building real nutritional knowledge that you can apply for life.

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

I want to use the System with my family/roommate/partner …. How do I adjust it for us?

Use the Meal Plan guided weekly menus as a loose guideline for the first week to see some suggestions of what to eat at meal times.

As you start to get familiar and comfortable with this eating style, it will be easier to see how much food you will need to buy weekly, whether you are using the hybrid, minimal or batch method.

Is the Body Fuel System okay for me if I’m pregnant, trying to get pregnant or nursing?

Yes, absolutely. The Body Fuel System provides a wholesome, healthy eating system that is ideal for anyone who wants to support optimal wellness. The natural, whole foods in the guide will support your body during one of the most important times there is to ensure you’re getting plenty of nutrients. You should always consult with your doctor or health care provider when making changes to the way you eat during pregnancy.

Because the System includes some raw greens (greens mix salad and daily green smoothie), I would personally suggest buying only organic greens and vegetables, and being sure to wash them thoroughly. If your diet did not previously consist of any raw fruits or vegetables, introduce them slowly – and again, ensure high quality.

You should be sure you are aware of any food allergies as well – the system includes nuts, eggs and fish. It is gluten and dairy-free, but allows for easy modifications and substitutions. As always, check with your doctor or health care provider before making any changes.

Check out the Body Fuel System HERE

How do I know HOW MUCH I should eat? What about WHEN to eat (late at night, first thing in the morning)?

Knowing How Much to Eat

Once you’re eating the right foods, your body’s hormones will signal your brain when you’re full and when you’re hungry – and you’ll know when it’s time to eat and when to stop.

Knowing WHEN You Should Eat

Sometimes it’s confusing hearing different people say things like “skip breakfast” “eat breakfast” “don’t eat before bed” “you need 6 meals a day” and so on.

Get the Body Fuel System

Get the 30-Day Challenge Meal Plan

Do I have to exercise for this System to work?

Ideally, everyone should include some kind of healthy activity in their life. You’ll hear me say that how we look and feel is a byproduct of how we treat ourselves, and it’s true. That’s a combination of things, like getting good quality sleep, eating nutritious food, exercising and mitigating our stress.

I invite you to use any of my amazing workout programs in combination with the Body Fuel System for even greater results
(recommended: Home Workout Domination)

However moderate or extreme your workouts or exercise plan, simply follow the guidelines included in the Body Fuel System and make your baseline around including the right nutrients to support your activities and you will see amazing results!

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

What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?

Both of these plans come with….

Done-for-you meal plans (unique to each program)
Healthy gluten-free, dairy free recipes built on Betty Rocker eating principles (unique to each program)
Vegetarian options for each recipe that contains meat or fish
Grocery store shopping lists (custom for each program)
Suggested food prep steps (custom for each program)
Daily menu guides (custom for each program)

The Body Fuel System

30-Day Challenge Meal Plan

Both of these plans are geared towards giving you the tools you need to create your own healthy meal plans moving forward.

I hope that this helps you to decide, but ultimately, either way you can’t go wrong!

Fitness Questions

What are the Benefits of HIIT Style Workouts?

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

In most of my workouts, I pair some type of explosive cardio with slower, strength focused moves to use the time I have efficiently and take advantage of the benefits this type of exercise affords.

Typically a HIIT workout (think Tabatas or circuits) pairs an intense work period with a short rest.

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!

Can you tell me how to modify a workout for my specific injury/illness/condition?

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 exercise may (or may not) be appropriate for you, it’s outside of the scope of this blog to prescribe you something custom to do. Without knowing your health history and performing a hands-on assessment (injuries), I would not be able to guide you safely. I recommend working with someone in person in these cases.

While many of my workouts and programs offer modifications, these are fitness level specific (beginner, intermediate, advanced) and are not a substitute for the advice of your health care practitioner or doctor.

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!

Should I Warm Up and Cool Down Before/After Exercise? What about Stretching?

Many of the bodyweight workouts here on the blog will warm you up as you get started, so you can jump right in with me – no extra warm up time required.

The time I would focus most on “warming up” my body would be in preparation for lifting weights. If you’ve tried the Lioness strength training program, you’ll see that I recommend some mobility moves prior to the working sets, and a lighter set is recommended prior to heavier lifting sets. This is to lubricate joints and increases blood flow to the muscles so you can perform at your best.

Choosing to cool down really depends on time. If you have time, some stretching can get you into a parasympathetic state of calm and relaxation after you’ve been going hard.

Stretching has many benefits for your body, not the least of which it feels amazing. I also really love – and recommend – using a foam roller to release fascia (important connective tissue) and pressure points in your muscles.

Full Body Stretching Session (20 min)

Stretches for Individual Body Parts (2-3 min each)

Foam Roller Tutorial

Is it OK to Workout Barefoot?

Yes, it definitely is – but I would recommend you do this on a surface with some give to it. The muscles between your toes are designed to absorb shock naturally. In our modern world, we often lose, or never develop that strength because we are always in shoes.

Inside of your shoes, your toes are pressed together, which doesn’t allow for them to spread apart which they do naturally when walking barefoot. That spreading is what allows the muscles to take up the impact.

Additionally, many sneakers and shoes change the way your foot makes contact with the floor. There is arch support, or heel lift, and in stiffer shoes, your foot doesn’t go through the same heel strike-toe off gait that it would if you were barefoot. Therefore, patterns develop in us that sometimes translate up through the ankle, knee and hip – and change the way the bones articulate at varying joints.

For many years I have trained barefoot, or in a toe shoe, or minimal style shoe. My foot muscles are accustomed to this now. While I recommend it, I would not advise going to barefoot all at once if you are used to working out in sneakers. Ease into it.

Never perform impact exercises on a non-giving surface for any duration of time – for example, it is hard on your joints running on concrete, asphalt, etc or performing jumping motions. While a sneaker may cushion the impact, it is not ideal to do this for a long time due to the way the sneaker can change the way your foot joints articulate (connect).

Read: From the Ground Up: How Your Feet Aid Your Alignment

This is not a substitute for medical advice. Please consult your doctor before making changes to your current regime.

Help! I Need to Get Rid of Cellulite. What Should I Do?

Guess what, I have cellulite too! It’s a natural part of our body.

Here are some tips to help you manage and understand it:

1: Hydration: Water keeps our connective tissue hydrated and supple.

2: Healthy gut bacteria – which comes from eating a balanced, whole food diet, low in inflammatory foods, reduced stress, and adequate sleep.

3: Not sitting excessively. A lot of us experience cellulite in the areas we sit. Poor circulation and blood flow to these areas is a culprit in cellulite. This is why some of the massage techniques you may read about can be helpful because you’re stimulating the area and breaking up fascia and connective tissue that can be stuck.

4: Hormone balance. Estrogen levels being imbalanced can play a role. Estrogen regulates your body’s production of collagen. If you’re low on estrogen, collagen production can be reduced. Less collagen means weaker connective tissue and thinner skin, which creates an ideal environment for cellulite to appear.

We can gain body fat when we are estrogen dominant (too much estrogen circulating in the body). When estrogen levels fluctuate it can reduce circulation to connective tissue and affect lymph (your body’s immune fluid) circulation. Stagnant lymph can be trapped in weakened connective tissue and can increase the appearance of cellulite.

Optimal thyroid function is essential for regulation of your metabolism, heart rate and circulation, and is also something to be aware of in more general terms.

5: Add bone broth to your diet to increase the production of collagen, and/or use a collegen powder or supplement. Be mindful of the supplements purity, don’t add in something that has added sugars.

6: Try dry brushing to move your lymph fluid, which can make your skin feel softer and smoother.. Always brush toward your heart.

7: Vitamin C is essential for collagen production. I use a liposomal Vitamin C that absorbs quickly into the bloodstream.

Final thoughts from me are that cellulite seems like something natural and a lot of why we hate it is because we’ve been overexposed to imagery that makes us feel like there’s something wrong with us for having it.

Models in magazines are airbrushed. Many images we see online have been filtered.

For me personally, the amount I see tends to fluctuate based on where I’m at in my monthly cycle (so clearly hormone related), how much I’ve been sitting for hours on end, whether I’ve been getting regular massages (both circulatory issues), and how well I’ve been eating/staying hydrated (so intake related).

Don’t be too hard on yourself for your appearance – most of what we perceive is about other people, not us. Focus on your strength, and on all you are capable of.

How do I use a foam roller?

The roller is a versatile tool that will help you get more out of your workouts through increasing your flexibility and decreasing the soreness that occurs after tough exercise bouts.

It smooths out and lengthens your underlying connective tissue that surrounds your muscles – your fascia – and if you have one – or have access to one it’s a great tool to use regularly.

When using it, remember to stay aligned, keeping your body straight in a plank position either on your hands or forearms. Stabilize with your other foot and hands. Always relax the limbs you are applying pressure to.

You don’t want pressure on a contracted muscle, it’s just painful and also decreases the amount of release that’s possible. If you find an especially tight or sore area, hang out on it until it’s more tolerable to continue rolling.

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

How Many Times a Week Should I Work Out? And What Types of Workouts Should I Do?

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, great energy, a good mood and more.

Workout Plans

If you struggle to be consistent with exercise, I recommend following a plan so I can help you have a consistent track to follow. It can help you build the habits you need to make it a part of your healthy lifestyle of awesome!

Online Gym

If you struggle to be consistent and want motivation, workout program challenges, coaching, live streaming classes and a fitness community, I think you’d love Rock Your Life. Check that out here!

What is the Timer App Betty Rocker uses?

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!

I’m not seeing the results I want and I’m training 6-7 days a week. What gives?

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. Overtraining is a culprit in not seeing your body change, and so is doing the same kind of workouts over and over. Avoid workout plateaus by having a variety of workouts and changing it up regularly, like we do in Rock Your Life.

In addition to balanced eating and training, there are some other common culprits.

Top 5 Reasons You’re Not Seeing Results (with video where I talk you through it)

How Many Days a Week Should I Work my Abs?

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 whole food eating baseline, like the Body Fuel System or similar.

Also, make sure you are RESTING your muscles and switching between muscle groups. 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 rather than just training your abs every single day.

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). Check out some of these workouts that help balance your back.

Other Resources:

All Ab Workouts

Tips to Burn Belly Fat

30-day Hot Abs and Booty Challenge (home workout plan)

Home Workout Domination

How Do I Access My Program?

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

We are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!

MISSING EMAIL TROUBLESHOOTING TIPS:

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 the name of your program or “Betty Rocker” and see if anything comes up.

What Kind of Workouts Will I Do With This Program?

Home Workout Domination works your body head to toe – working upper body, lower body, full body, HIIT training and yoga in a sequence to keep your body guessing and get you results!

You’ll be doing “superset” workouts, which are like short circuits pairing strength with cardio to give you the maximum effect in the shortest amount of time.

Each workout will contain several supersets so you can efficiently move through the workout and maximize the opportunity to get stronger and lose unwanted body fat.

You will have options for each exercise – you can do these workouts using only body weight or add more resistance with various workout equipment or household objects like water bottles and furniture.

The workouts are 25 min to 35 min in length, depending on the day. If you’re short on time, you can leave one superset off so you can still get your workout done. The plan is written for 5 days a week – but I’ve included a custom 3-day plan for you as well.

Get Home Workout Domination here!

How Long Are These Workouts?

Generally, the workouts are between 25-35 minutes long. 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.

If you’re short on time, you can 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!

Get Home Workout Domination here!

Can I do this program if I’m short on time?

Definitely. These workouts take less time because of how the circuits are formatted – so you don’t have to spend 30 minutes doing a dedicated cardio session PLUS another 20-30 minutes on strength training.

Plus, doing a home workout means you won’t need to get dressed, drive to the gym, find the equipment you need, do the workout, drive home, etc. You’ll be more efficient AND effective in less time – and be able to reach your goals!

Get Home Workout Domination here!

What Equipment Do I Need If I Want To Do This Program From Home?

You’ll have a demo videos for each workout to show you how to do the workout with/without equipment in addition to the follow along workout videos, so you’ll see options. If you’re doing it with home workout equipment, you’ll use:

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.

Get Home Workout Domination here!

How Soon Will I Get My Workout Program and Videos?

Right away! As soon as you complete your payment, you’ll receive instant access and a special login and password to the email you used when you purchased that will securely log you in to the exclusive customer area.

You’ll have forever access to this area from any device you are on.

Get Home Workout Domination here!

How Do I Use This Program at the Gym?

You will have access to the entire program on your mobile device (on any device) so you can take the follow along videos to the gym and do the workouts with me!

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 easy option, you can just take the workout trackers and go at your own pace and keep track of what to do.

Get Home Workout Domination here!

Can I Use This Program If I’m Traveling Or On Vacation?

Yes, absolutely! I travel a lot and create all of my 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 optional with this program. You will still get an amazing workout using your bodyweight as resistance.

Get Home Workout Domination here!

Will This Program Help Me Lose Weight?

If you’re looking to shed unwanted body fat, this program will help! One thing that may help you see your progress is instead of focusing on “weight loss” alone, all of my programs are designed to help you get stronger and healthier.

That means your body composition will change. You’ll lose body fat if you have it to lose – and strengthen your body by adding lean muscle. That means your clothes will fit differently, your waist to hip ratio will likely change, and you’ll see more tone, tightness, definition and strength in your body.

There is sometimes confusion around this topic of body composition 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.

Here’s the Truth About Your Weight, which explains how muscle is denser than fat and takes up less space, so as we change our shape, we sometimes don’t change our “weight” as much as we expect.

A great way to measure the process of getting stronger is to take progress pictures.

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.

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!

Get Home Workout Domination here!

Can I Use This Program To Build Muscle?

If you are looking to build muscle with or without a gym membership, you have chosen the right program!
This versatile program combines resistance training with explosive cardio to effectively and efficiently add lean muscle and burn fat.

The program’s approach with repetition and diversity allows you to see your strength progress. Because this program uses weights and resistance style training, you will increase your effort naturally as you gain strength.

Having the option to add weights and do different modifications within each workout provides so much variety in this program.

Plus, you will have the benefit of muscle confusion AND muscle progression simultaneously to maximize your results.

Get Home Workout Domination here!

Is This Program Okay For Beginners?

Yes, this program is awesome for beginners – it’s actually great for all fitness levels! Since you’ll be the one choosing the equipment and resistance (i.e. how much weight you use) you can safely start where you are at.

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 me.

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!

Get Home Workout Domination here!

Can you tell me how to modify a workout for my specific injury/illness/condition?

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 all of 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.

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.

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

Lioness

How Do I Access My Program?

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

We are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!

MISSING EMAIL TROUBLESHOOTING TIPS:

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 the name of your program or “Betty Rocker” and see if anything comes up.

Can I Do the Workouts at Home?

Yes, definitely! I recently upgraded the program to include follow along videos that you can use at home with equipment like dumbbells, stretchy bands and a swiss ball. Those of you wanting to progress and use heavier weights may want to have a squat rack and weight plates (garage gym?) at home, or go to the gym to take further advantage of building strength with the program.

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!

How Long do the Workouts Take?

This is a different format of training than some of my other bodyweight or HIIT style workout programs you may have tried (30 Day #makefatcry Challenge, 90 Day Challenge). The workouts are longer, as it’s a different kind of training.

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!

Is This Only for Experienced Lifters or People Who are Already in Great Shape?

Not at all. You can start from any fitness level and experience great results. With my follow-along demo videos, you’ll be able to learn form and use lighter equipment if you’re just getting started.

No matter how much experience you have, you will really progress with your fitness and physique!

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. Along with the follow alongs, you’ll have quick videos that go over each move if you’re in the gym so you can focus on your equipment and your lifts.

If you’re a beginner, you’ll quickly master the exercises with the easy-to-follow full-length video tutorials and make rapid progress.

Read More about Lioness Here!

What Does a Two-Phase Program Mean?

This program is divided into 2 “phases,” which are just time periods, divided. In Phase 1, we’ll be doing upper body/lower body split workouts on different days to help you master the moves and build your strength with progressive overload.

You’ll watch your strength increase and fat start to come 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.

Click Here to Get Lioness!

Will I Bulk Up?

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 as you addi muscle. Weight lifting sculpts those beautiful body lines. My body shape comes from combining resistance training (like this program) with HIIT workouts (explosive cardio) – and both are included in Lioness.

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

Click Here to Get the Lioness Program

Can you tell me how to modify a workout for my specific injury/illness/condition?

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 all of 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.

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.

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

What is Included in the Meal Plan

You will get 8 complete weeks of grocery lists, daily menus, food prep guides and an approved grocery swap out list – that way you can make each recipe work for you and your families needs.

(these recipes and plans are not found in any other Betty Rocker programs)

All the food in the plan is whole-food based. There are vegetarian options included, and everything is gluten and dairy free.

I also provide great nutritional information to give you an insight of what each of the nutrients are and how they are working together in your body. It is very important to know what you are eating and why!

Click here to get the Lioness program

Are the Meal Plans Easy to Follow? Do I have to follow them exactly to have success?

The plans are very easy to follow, but you are unique – you can adapt them to suit you easily. You do not have to follow them exactly, and I don’t recommend it.

I would recommend beginning by browsing the recipe guide to see what recipes you’d like to try. Ease into the eating plan – focus on incorporating more whole foods, having a daily green smoothie, including protein in all your meals, and check out the daily menus for ideas.

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.

Read More about Lioness Here!

What if I am Vegetarian/Have a Food Allergy/Don’t Like a Recipe?

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 Eating Plan to interchange whichever food doesn’t work for you 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.

Click Here to Get Lioness!

Can I Watch the Videos on my iPad or Mobile Device?

Totally. You’ll have a secure login and password that will give you access from any device you’re on. If you ever lose your login, you can send an email to support@thebettyrocker.com and we’ll re-send it to you!

Click Here to Get Your Lioness Program

Nutrition Questions

I’m Lost When it Comes to Getting Healthy. Where Should I Start?

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.

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:

How do you Stay Motivated?

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?

Think about why you do things that support your health. For me it comes down to wanting to live a long, healthy life in a fit body I love.

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.

Check out 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.

Are your Recipes Gluten-Free or Dairy-Free?

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:

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)
Lioness (workout plan with 8 week meal plan)

Do you Eat Completely Gluten- and Dairy-Free?

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, but they can be adjusted to suit anyone.

I also write my mea l 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.

Do you have any Meal Prep tips?

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 at 3 levels, from beginner to advanced so that you can either follow my plan to the letter or use as a quick start guide.

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:

Eating Types: Explains Prep for different eating styles
Simple Food Prep Class (for beginner to intermediate – time saver)
5-Step Food Prep and Recipes Guide (for people who want to batch prep)
Green Smoothie Prep
Healthy Eating Shortcuts Guide
Top 10 Money-Saving Quality-Eating Strategies

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!

Do you have any healthy travel tips to help me stay on track on the road?

As someone who travels often for business events I have found ways to help me stay on track with my nutrition and keep my energy levels up for long days, and my immune system protected while I am traveling.

I have created a handful of articles specifically about this topic because I know how difficult it can be if you do not have the right resources. Here are my top articles that will ensure your success with healthy traveling:

Healthy Eating Shortcuts Guide
This one is not only great for traveling but also if you are in the middle of a move and don’t quite have all of your kitchenware set up.
How to Eat Healthy Traveling and Order at Restaurants
Here’s my best post about eating while traveling.
How To Travel Healthy, Avoid Getting Sick, and Mastermind Your Midsection To Shredded
This one has great tips on staying on track whether you’re traveling by plane, car, train!
Workouts for exercises you can do anywhere
Use my anywhere workouts, anytime! #stopdropandbettyrock

How Do I Choose a Meal Plan?

I’m glad you asked! All of my signature Meal Plans come complete with:

Done-for-you meal plans
Unique recipes built on Betty Rocker healthy eating principles
Grocery store shopping lists
Suggested food prep steps depending on whether you are short on time or are a beginner, are an experienced cook and/or want to batch prep or fall somewhere in the middle
Daily menu guides
Gluten-free, dairy-free recipes
Vegetarian options

Body Fuel System
An excellent blueprint of nutritional guidelines, the Body Fuel System is the ultimate Nutrition 101 reference point. With 6 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result.

30-Day Challenge Meal Plan
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you.

This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.

A great way to try things out is the….

7-Day Meal Plan
Whether you are interested in trying a sample of the Betty Rocker philosophy or are looking for a jumpstart to help you refocus and reset, the 7-Day Meal Plan is a really great place to start.
It includes a full week’s worth of unique signature Betty Rocker recipes, a getting started guide and a full meal plan with options for those who are beginners, intermediate and advanced in the kitchen.
This plan is for busy people who want easy-to-make healthy recipes and a simple layout of the best combinations of nutrients to boost metabolism, increase energy, burn fat naturally, and support an active healthy lifestyle.

What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?

While the main difference in these programs is the length of the eating plans (and both have different recipes), the Body Fuel System is much more comprehensive in regards to nutrition, and people who use it are able to get deep insights about their health and often go on to purchase the 30 day Challenge Meal Plan next to get more recipes and guides.

I hope that this helps you to decide, but ultimately, either way, you can’t go wrong!

What’s the difference between the Body Fuel System and the 30 Day Challenge Meal Plan?

30-Day Challenge Meal Plan
The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also a healthy recipe guide, a bonus dessert guide, and a swaps and substitutions guide as an additional gift to you.

This plan also comes with a comprehensive Healthy Eating Guide to help you make eating easy for a lifetime of success.

I hope that this helps you to decide, but ultimately, either way, you can’t go wrong!

How Do I Know How Much to Eat?

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. Our needs change depending on our activity level for the day.

On days that you don’t train or do much activity, you will probably not feel as hungry. Don’t force yourself to eat food that you’re not hungry for, and don’t mindlessly snack.

It’s always best to listen to YOUR body because you know it best. It really comes down to are you hungry and are you full. If you choose whole food sources for your meals that contain the nutrients your body needs to thrive you will eat the right amount every time.

I wrote a series of articles that go over the recommended amounts for each 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 great infographic from Precision Nutrition that will help you get started with portion control.

I Can’t Stop Overeating. How do I Control my Appetite?

The first thing I recommend is that you take a look at the foods you are eating – are they real, natural, whole foods?

Are you eating enough protein, fat, carbs, and greens? These things are very important to keep in mind when you create a meal or eat a snack.

When you eat real food, you will feel satisfied with less, as opposed to eating junk food and not feeling full.

Also, check in with yourself when you are about to eat. Are you really hungry or just bored/sad/angry?

If you are seriously hungry, eat something! If you’re not hungry and just emotionally reaching for food, go do something fun or relaxing.

Overeating can also be related to negative self-talk. When we constantly berate ourselves we can be more inclined to overeat and take out our emotions on food. Working on our mindset and combating negative self-talk can lead to a much healthier relationship with our bodies and food.

Implementing what I call NSA days is also an amazing resource to help you gain control over uncontrollable eating urges.

However, the number one thing I recommend for being successful when it comes to anything fitness or nutrition related in the long run is to be consistent!

The bottom line is don’t eat just to eat – eat to fuel your body when it needs food. Eat lots of green, leafy vegetables, fibrous low sugar fruits (such as apples), complex carbs, lean protein, and healthy fat throughout the day.
If you’re wondering what to eat in each of these categories, I have some amazing blog posts that I’d love for you to read:

How Do I Deal with Cravings?

Cravings (specifically for carbs and sugar) are often caused by a lack of adequate energy stores in the body, and indicative of unstable blood sugar.
Your body needs a steady supply of nutrients to function, and if your reserves are low, your body will send signals to your brain to search for something quick to keep you going. Often times when this happens, we reach for sugar.
If you find that you constantly get cravings, check in with your food intake.
Are you eating enough protein?
Enough fiber-rich greens or complex carbs?
How about healthy fat?
Those nutrients are very satisfying and deliver slow, lasting energy to the body.

When a craving hits, try eating a big handful of dark, leafy greens, or a protein-based snack with a little healthy fat.

For more, read: 7 Hacks to Crush Your Food Cravings

My body is changing, but the scale isn’t moving – why not?

If you’re seeing changes in your body composition, that’s great news! When you’re eating right and exercising consistently, your body will lose body fat and may be actually adding lean muscle.

Adding lean muscle is awesome – it’s denser than fat and takes up less space in your body, 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. But the weight on the scale may not “go down” as significantly as you expect.

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.

When is the Best Time to Eat Carbs?

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:

In the morning
-your body is looking for energy and glucose after fasting all night during sleep
Before your workout
-your body needs some energy to burn and use during the workout
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 fiber-rich simple carbs like fruit, and fiber-rich complex carbs like starchy vegetables, quinoa, brown rice, buckwheat, and steel cut oats to name a few.

Read Carbohydrates 101: How to Eat Carbs to Your Advantage

What do you recommend for snacks?

Great question! I think that if you’re eating regular meals that have all the nutrients your body needs, snacks aren’t really as necessary. Be careful of grazing or snacking as a habit out of boredom, as it can cause you to overeat.
That being said, simple, on the go foods that are quick to make and easy to grab can be better to have on hand than processed alternatives, so here are a few suggestions if you are hungry in between meals, or aren’t able to get home or eat something nourishing.

Some ideas you might like to try are hummus (homemade is so easy and yummy) and veggies, trail mix, green smoothies, homemade protein bars and/or muffins. Check out these other great recipes and ideas:

What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?

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!

What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?

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.

-Betty Rocker

What Protein Powders do you Recommend?

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 protein powder on average once a day.

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.

Do you Recommend Any Cleanses?

Many commercially sold “cleanses” actually strip your body of vital nutrients and can leave you depleted. If your body is in a state of toxic overload, a more helpful approach to support the clearing out of toxic elements from stress, chemicals, and environmental pollutants is incorporating greens and foods that bind to toxins in your system and pull them out.

Check out:

And some detoxifying recipes as well:

All of my signature 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.

Do you Recommend Any Fat Burners?

No, I do not. Fat burners can mess up your hormones and make you reliant on something that isn’t natural. They are an unsustainable method of fat loss and they are not good for your body.

The best way to burn fat off and keep it off is to do HIIT circuit type cardio, include resistance training consistently combined with a healthy, balanced diet from whole foods.

References:
4 Steps to Get Flat Abs and Burn Belly Fat
The Truth About Your Weight
Top 5 Reasons You’re Not Seeing Results

Do you Recommend Any Pre-Workouts for Extra Energy?

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

Do you Use Omega-3’s?

Yes, I do take Omega’s. 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 bodyweight, and ensure your metabolism is in top working order)

Some Good sources of Omega-3 are:

walnuts
cod liver oil
Chia seeds
Hemp seeds
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 🙂

Do you use a Probiotic?

I do take a probiotic – especially when I’ve been traveling or eating heavier food than normal. If you’ve recently been on antibiotics, had a stomach virus or anything that upsets the natural order of your gut health, probiotics can be a great way to restore balance.

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.

If you’d like to add a probiotic supplement to your daily routine, these are two 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)

Is it OK to Drink Coffee?

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 caffeine 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.

How do you Feel About Soy?

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 organic, non-GMO soy from 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.

Avoid non-organic and non-GMO soy. Most soy in the US is genetically modified and if it’s not organic has likely been sprayed with harmful pesticides and harsh chemicals.

Do you recommend any Green Juice powder?

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 essential for nerve function, muscle control, and blood pressure regulation.
Raw, Organic Spirulina
Raw, Organic Chlorella – Chlorella is a single cell green algae that are 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!

I Can’t Eat Eggs. What Can I use to Replace them?

As a meal replacement: Scrambled tofu with nutritional yeast and a little mustard.

In baking, there are a couple of good options:

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.
¼ cup of yogurt will also replace one egg. Similar to the notes on tofu, it will behave differently in different recipes.

I Can’t Eat Nuts. What Can I Use to Replace Them in Recipes?

There is lots of flexibility within the recipes and 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 plans 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 replace almond meal flour with flaxseed meal, or ground sunflower or pumpkin seeds.
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, halve the recipe – that’s what I do!

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

Nut-Free Recipes:
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

Check out Meal Plans here!

How do I Avoid Bloating After Drinking a Green Smoothie?

When you first start adding in more greens to your diet, your system can get overloaded from all the fiber it’s not used to processing. Be sure to drink lots of water to help your body adjust. It will get better. Here are a few tips:

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 than good – which in turn will cause bloating!

Rock Your Life

How Do I Access My Program?

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

We are more than happy to re-send your email, merge your email addresses if you’ve used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!

MISSING EMAIL TROUBLESHOOTING TIPS:

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 the name of your program or “Betty Rocker” and see if anything comes up.

What exactly IS Rock Your Life? If I’m doing the free #makefatcrychallenge, or following Betty Rocker on social media, am I already a member?

My Online Fitness Studio is one-of-a-kind!

The Rock Your Life Home Studio is your home gym in a one place – wherever YOU are. It is a paid monthly membership, but I have a free trial so you can check it all out and see if it’s a good fit for you!

You get access to everything included via a secure VIP member’s area that you can access from any device, anytime, 24/7.

30-day CHALLENGES

Rock Your Life contains 20+ workout challenges (more added regularly) that you can take from anywhere – with or without home workout equipment.

You can choose any challenge, use the daily calendar to track your progress, and choose to get a daily email push to keep you on track!

I’ve also created several awesome 5 day challenges for a fast jumpstart to your fitness!

LIVE STREAMING HOME WORKOUT CLASSES

For variety and motivation, the Team Betty Rocker coaches and I create new monthly workout themes and teach 5 live classes per week. There’s yoga, strength, HIIT, motivation and more! The classes are always recorded so you can enjoy them anytime from your private workout library.

You can swap them out for your challenge workouts, or use them exclusively if you’re not following a set plan. Either way, we’ve got options to keep things fresh, fun and motivating!

PRIVATE WORKOUT LIBRARY

You’ll have access to over 300 workouts, searchable by time and type of class! You’ll never miss an opportunity to #stopdropandbettyrock whether you’re home, traveling, at the gym or outside!

HEALTHY RECIPES

You’ll also have access to over 300 healthy recipes, and a Jumpstart healthy eating guide to help you create the best eating system for you. Myself and the Team Betty Rocker Coaches are available daily in the group to help answer any questions you have.

COMMUNITY and COACHES

Speaking of the coaches, all of us are available to answer questions and motivate you inside of our private women’s only fitness community. We love hearing your check ins, and helping you in any way we can!

Our community is a strong, empowering place to be. It will uplift you, give you new friends, motivation and support. We love our Rockstars!

GET A FREE TRIAL!

How is the Rock Your Life Membership different from Premium Programs (Home Workout Domination, the 90 Day Challenge, etc)?

Rock Your Life is the perfect place to get LIVE support for any Betty Rocker programs you are using. Most of the members have used several of the premium programs in addition to the workout challenges and classes included in the membership and are incredibly supportive and helpful.

Being able to talk to the coaches and ask questions when you’re doing a program can be the difference between success and quitting. It’s so motivating to see how other people are navigating their own challenges (we all have them) and it can help you stick with it.

You can team up with other members in the group and do a program or a challenge together, you can swap in live classes to any of your current workout plans, and you can always grab a workout from your private workout library. With access to delicious recipes, workouts galore, an amazing community and awesome coaches, Rock Your Life is the place to get the motivation and tools to create a lasting lifestyle of health and fitness.

Get a Free Trial to check it out today!

What exactly is included in Rock Your Life, and do I get access to everything all at once?

You get full access to everything as soon as you join! Everything is laid out clearly and is easy to see and to find once you log into your secure member’s area, which is accessible 24/7.

30-day CHALLENGES

You get 20+ workout challenges (more added regularly) that you can take from anywhere – with or without home workout equipment.

You can choose any challenge, use the daily calendars to track your progress, and choose to get a daily email push to keep you on track!

I’ve also created several awesome 5 day challenges for a fast jumpstart to your fitness!

LIVE STREAMING HOME WORKOUT CLASSES

You can swap them out for your challenge workouts, or use them exclusively if you’re not following a set plan. Either way, we’ve got options to keep things fresh, fun and motivating!

PRIVATE WORKOUT LIBRARY

You’ll have access to over 300 workouts, searchable by time and type of class! You’ll never miss an opportunity to #stopdropandbettyrock whether you’re home, traveling, at the gym or outside!

HEALTHY RECIPES

COMMUNITY and COACHES

Our community is a strong, empowering place to be. It will uplift you, give you new friends, motivation and support. We love our Rockstars!

Get a Free Trial to ROCK YOUR LIFE!

Can you tell me how to modify a workout for my specific injury/illness/condition?

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 all of 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.

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.

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

How do I attend the live classes? What if I can’t come, can I still get the workout?

I send a registration every week via email with that week’s choices so you can choose which classes you want to attend. You can come to any amount you like.

You’ll get a reminder before the classes you register for start, and then just click the link and JOIN the class!

We host all of our live classes on Zoom, which is a universal free app that can be downloaded to any mobile device or computer.

We record all of our live classes and add them to your private workout library to access and replay any time.

I love this format because I can talk to you if you attend live, unlike a Facebook or other social media livestream where you can only see me. During the call, you get to choose to turn on your video camera (totally optional). You’ll be able to see other members working out who are also there live if they have their cameras on.

The coaches and I get the chance to engage with everyone, and we love working out as a group!

How long are the workout classes and challenges?

Live workout classes vary in length – as short as 15-20 minutes, mid length between 20-30 minutes, and longer 45 minute classes are all offered.

If you come to a live class, the coaches and I often stay on after the workout is completed to take questions and talk to the members, so while the full class may run for an hour, the workouts within them are shorter and taught at the beginning so you can choose how long to stay.

The challenges also have varied lengths so you can find something to suit you. There are shorter 15 minute challenges (like the #makefatcry challenge, which is also in there for you to use), challenges with mixed class lengths, and challenges that are more of the 30 minute workout time length.

You have access to the workout library as well, and if you’re following a challenge and don’t have as much time as the daily workout prescribes, you can swap in a different workout easily and stay on track.

Do I need any equipment to do the workout classes?

Just like the variety of home workout programs I offer, Rock Your Life includes challenges and classes that are bodyweight only (no equipment) as well as classes that incorporate simple, home workout equipment like dumbbells, an exercise ball, or stretchy bands.

When you register for classes, we provide information about the type of classes all the coaches are teaching that week, so you can pick the classes you want to come to. We love variety, and we offer lots of it so you can find something to do anywhere, from your home gym to your hotel room!

With a variety of classes and challenge workout plans to choose from, you’ll always have something fun to look forward to that you can do wherever you are.

Get a Free Trial to Rock Your Life!

What are the other members like?

We have women from locations worldwide of all ages, with a variety of health and fitness goals and different family sizes. Our members come from all walks of life, and are united with a common goal to be healthy, happy and fit!

We have members who have been with us since the beginning (I started Rock Your Life in 2014) and new members (like you!) find us all the time!

Our group is filled with supportive, caring, REAL women who have learned to seek the positive in their journeys. They talk about their real life struggles and triumphs, and lift each other up along the way with the support of me and the Team Betty Rocker Coaches.

You will not find complainers, whiners, negativity or show-offs in this community.

We promote real, long-term results that last – and a balanced approach to life that lets you enjoy it from a strong foundation.

Have you ever heard the saying, “You are the product of the people you spend the most time around?” Surround yourself with like-minded people and you will accomplish everything you desire!

Join us! Check it out with your Risk-Free Trial to ROCK YOUR LIFE!

How will I know where to start with everything?

As soon as you log into your private member’s area, you’ll find a welcome video from me, where I’ll walk you through where to find everything. You can join the group, choose a challenge to start, check out the recipes, download your bonus guide – it’s all laid out and easy to find. Just show up!

You don’t have to use everything all at once – you can customize your experience and try things out to see what you enjoy. If you walked into a gym, you wouldn’t expect yourself to start using all the equipment the first day or the first week!

Getting to the right place and having access to what you need when you need it is the key to lasting success, and with Rock Your Life, everything you need right now and everything you’ll need as you progress is available to you.

I need support for something about the membership, who can help me?

The team is standing by, happy to help you! If you have a question about accessing the private Rock Your Life group (for members only), about a technical aspect of Rock Your Life, your membership or anything else, please feel free to email the team at:

SUPPORT@THEBETTYROCKER.COM

If you have a fitness, nutrition or health question, please feel free to post it inside of our private Rock Your Life community, and me or one of the coaches will be happy to answer you! You can also come to a live class and ask us your questions.

How Do I Cancel My Membership? And what is the Cancellation Policy?

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

There is no commitment or obligation and you are not locked into anything beyond what you signed up for. This is why there are options to choose from, 1 month, 3 month or annual.

If you select an annual membership, you get a 30-day money back guarantee: meaning you can test drive Rock Your Life risk-free for a whole month before deciding if it’s for you. Once you pass the 30 day mark, we do not offer partial or full refunds.

We do not refund partial months of Rock Your Life on a monthly or 3 month plan, however if you cancel within 7 days of having been billed, the team automatically will refund your most recent monthly payment as a courtesy.

You can cancel at any time, there is no contract – billing is automatic and recurs monthly (for the monthly option), every 3 months (for the 3 month option) and annually (for the annual option) after you sign up.

Just contact my friendly customer support team at support@thebettyrocker.com if you need help, want to switch to a different plan, or cancel.

How long you stay is completely up to you. As long as you are getting value from the classes, workouts, content, support and motivation, you should stay.

Many members find the program to be an integral part of their success and the results they get – specifically because it provides them with support and accountability – as well as fresh workouts.

Smoothie Questions

Green Smoothie Tips

If you’re new to making green smoothies, your body might need some time to adjust to having raw greens. Here are a few tips to help you ease into this process!

Be sure you are really washing your greens well, even your organic greens and fruits. The shipping and handling process isn’t the same as if you’d gone and picked them from the garden and sometimes bacteria can be present. I use apple cider vinegar in a basin of water to rinse and scrub my fruits and veggies right when I bring them home.
If you’re blending your green smoothies in a normal blender (as opposed to a high speed blender like a Vitamix or Blendtec for example) and then drinking them, you may want to consider using a food processor, or at the very least chopping the fruit and vegetables up before blending to ensure an even blend.
It also helps to first blend the liquid and greens together very well, then add the fruit and blend again.
Add in any spice, protein powders, or nut/seed butters at the end and blend a 3rd time.
If you’re drinking a smoothie that isn’t really well broken down, it’s similar to what happens when you don’t chew your food adequately. Some predigestion happens in the mouth, and if that’s not happening, your stomach and intestines may be a bit overloaded. Be sure to remove stalky tough stems from kale or other fibrous greens.
Start with less greens in your smoothie, or use baby greens (baby spinach, baby kale for example) and gradually increase the amount over the next few weeks until your body adjusts.

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What Kind of Blender do you Recommend?

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

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.
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.
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 for making smoothies:
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

Should I Drink a Green Smoothie Every Day?

It’s okay if you don’t have a green smoothie every single day, but if you have the ingredients, go ahead and make one! The important thing is to include the healthy dark, leafy greens, and other vegetables often to get the benefits – I just prefer drinking them in a delicious green smoothie because it’s so easy and convenient (and tasty!).

Here’s a link to all of my Green Smoothie recipes on the blog!

If you don’t have access to the ingredients, are traveling, or want an alternative, try out Organifi (click to read my review and hear about the amazing ingredients), the portable greens powder I use – it’s made by people I know, like and trust AND it tastes awesome!

How do I Avoid Bloating After Drinking a Green Smoothie?

You also may want to look into the ingredients you’re putting into the smoothie.

Do Green Smoothies Keep Well if I Make them the Night Before?

They definitely will last, but they’re generally better when consumed the same day you make them. Here are some useful tips to make them easily:

1: Green Smoothie Bags

When you get home from the grocery store, wash and prep your greens and fruit – I usually chop off any stalky stems from greens that have them, chunk up any leafy greens, and either put my ingredients into big individual ziplock bag or make “smoothie bags” that include several of the ingredients I’m going to use in my smoothie during the week.

I don’t always pre-chop the fruit, as it can get a little sticky in there and is always more fresh when you cut into it just before you’re going to blend, but doing this a day or two in advance is absolutely fine.

2: Freeze Smoothies

Pre make your smoothie and freeze it in ice cube trays. This will lock in the nutrients at their freshest and best right after they’re blended and cut up, and you can throw them in the blender like ice cubes first thing in the morning.

You can also try having your smoothie either for breakfast, or as your first snack so you can drink it fresh. Of course, if this doesn’t work for you, you can store it in a refrigerator to drink later in the day.

The only thing I warn against is pre-blending smoothies days in advance. At least make sure you blend the smoothie the morning you will be drinking it.

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Berry Green Protein

What is “Berry Green Protein” and how is it made?

Berry Green Protein is an organic, high-protein, nutrient-dense, plant-based functional food powder. Its protein source is a natural pea protein isolate from certified organic North American grown yellow peas. This pea protein is produced with a natural fermentation process which uses no chemical solvents.

It has an excellent array of amino acids, including high levels of BCAA’s (branch chain amino acids).

We work closely with our certified organic growers to get the best phytonutrient profile in this proprietary blend of greens, vegetables and fruits. The brightly colored, non-oxidized powders are protected from direct heat, UV light and moisture during the manufacturing process. The organic blend of ingredients is harvested at an optimal time, then concentrated and dried to preserve their nutritional potency.

You can review the nutrition panel and all ingredients right here!

Is Berry Green Protein Gluten and Dairy Free?

Yes – it is 100% gluten and dairy free. It is ideal for anyone who is looking for a plant-based protein with high digestibility. Berry Green Protein contains NO grains, alfalfa, corn, fructose, or artificial sweeteners.

We sometimes get questions about wheatgrass and barley grass, as they sound like they’d contain gluten! Wheatgrass and Barley Grass are both grasses of the wheat and barley grain. While the kernels of these plants contain gluten, their grasses do not. Many people commonly juice wheatgrass as it can often be found in health food stores.

How do I use it?

Shake it up, blend it up or bake with it!

Mix 1 serving of Berry Green Protein into 8-12 oz of water, or other liquid of your choice and shake or mix vigorously to combine.

You can also add a serving of Berry Green Protein to a smoothie and blend it.

It also bakes beautifully into many recipes, increasing the protein and micronutrient value of your recipe.

Bonus Recipe Guide included in your first purchase!

Should I use it daily?

While you can use it daily to increase your protein intake and boost your greens and fruit micronutrient intake, you can also use it every other day if you’re rotating in another type of protein you enjoy or getting plenty of protein and greens from whole foods.

Should I still use it if I’m already having green smoothies?

Yes, I really recommend that you add a concentrated greens powder into your rotation of smoothies, and I always recommend adding protein to your smoothies to ensure you meet your daily needs for protein – especially if you’re active. You can either add Berry Green Protein right into your smoothies themselves, or enjoy it as an additional serving in a glass of water at some point in the day.

You may not be getting enough variety in the greens you’re putting in your smoothies to really harness all of the phytonutrients, vitamins and minerals that can be derived from the 15 different superfoods in this blend. It’s also very hard to ensure that the greens and fruits you’re using in your smoothies were harvested at their optimal time for the best bioavailability of nutrients, and we know how expensive organic produce can be. This is a wonderful way to supplement what you’re already doing and give your body some real health insurance!

How does it taste?

Berry Green Protein tastes like the real strawberries and vanilla bean we use to flavor it with! It has a lovely smell that you’ll notice right away when you open the container for the first time, and the taste matches the aroma. It has a balanced moderate sweetness with no weird aftertaste, so you can enjoy it in water, or still add fruit in a smoothie and it won’t be “too sweet.”

One of the ingredients you’ll see on the label is “organic natural flavors.” A “natural flavor” means that the flavor must come from a real food source, however companies vary greatly on how these are processed. We start out by using organic strawberries and vanilla bean, which we distill the essence of to get our flavor. Therefore, while you won’t see “strawberries” or “vanilla bean” listed in the nutrition panel specifically, they are represented in the flavoring and those with strawberry allergies should avoid this product.

In regards to the way we sweetened the product, I never liked the way stevia tasted in powders I had tried in the past which was such a bummer because it’s a wonderful low-sugar plant-based option. When I started working on this product, I learned that there are actually different kinds of stevia available, and again, the way they are processed makes a difference in the taste (and frankly, quality).

While many manufacturers commonly use a widely available form of stevia known as “stevia Reb B” we opted for the higher quality “stevia Reb A “- which we also source from organic growers. The common practice is to extract the stevia with alcohol – another contributor in its odd – sometimes “too sweet” aftertaste. Naturally I opted to distill the stevia without alcohol, which means it adds the kind of balanced, mild and natural sweetness to Berry Green Protein, rather than a harsh or overpowering sweetness.

I recommend watching the product reviews as many of the people talked about how it tasted to them, and they are all different.

How does it blend?

Even when shaken up with just water, the Berry Green Protein blends beautifully and is drinkable without being gritty or sticky. Because I chose not to add a bunch of coagulants and other additives to make it bind, if you leave Berry Protein sitting in a glass of water for a while, some of its sediment will naturally sink to the bottom of your glass. This is normal, just give it another stir, or another shake if it’s in your blender bottle and it will mix right back into the water.

Do you ship to countries outside of the United States?

We would absolutely LOVE to, however each country sets specific regulations on what kind of food products can be imported so we ship only to the USA at this time. Because we’ve included so many organic whole foods in Berry Green Protein we can’t guarantee it will make it to you through customs due to regulations your country may have on importing fruits and vegetables. We apologize for this inconvenience!

Full Body Collagen

What is Collagen?

Collagen is the most abundant protein found in our bodies and acts like the “glue” that holds everything together. It is the primary component of our hair, skin and bones and makes up a portion of other connective tissues like cartilage and muscle as well.

It is comprised of the amino acids glycine, proline and hydroxyproline. These three amino acids can be found in other protein sources, but not in as high of concentrations – which is why collagen peptides are a great supplement to a healthy balanced diet.

Numerous scientific studies have shown that collagen supplementation can reduce joint pain, increase the quality and strength of your nails, improve the elasticity of your skin and reduce wrinkles, speed healing, and strengthen bones.

Where does collagen come from?

In times past, hunter-gatherers made use of the entire animal they hunted making rich bone broths from boiling down bones, hooves and hides to take advantage of the rich and nourishing collagen peptides that were distilled out in the process. In its modern supplemental form, it is still derived from the distillation of these same often unused (in our modern era) parts of animals that contain an abundance of collagen so less is wasted.

What is the source of Full Body Collagen?

We source Full Body Collagen from cows from Germany that are fed a mixed diet of grass and hay (in the winter). Our farmers never use GMO food or antibiotics, which is one of the reasons I chose a reliable and high quality supplier in Europe – the standard is simply better due to GMO’s being banned and other farming standards being more in line with what I wanted to put in my own body. We’ve hydrolyzed the collagen which means it’s in the smallest, finest particles – making it extremely dissolvable in anything, as well as exceptionally easy for your body to absorb and digest so it can do the most good for you.

What does it taste like?

Unlike many collagen supplements, our collagen has no odor, taste or flavor. I encourage you to watch some of the review videos, as this comment about our collagen being actually flavorless (unlike other collagen brands they have tried) has been made by numerous people. Since our collagen comes from a high-quality source and is broken down to such a fine particle, it is instantly dissolvable in any beverage and many people even use it in their coffee.

I’ve tried other collagen before and it was lumpy/left globs behind – how does Full Body Collagen dissolve?

Full Body Collagen can be mixed in anything and dissolves completely and instantly thanks to it being hydrolyzed and fine grain. I recommend putting the scoop of collagen in first if you’re pouring it into a beverage and then stirring the beverage over the top of it for best results – but I’ve had no issues mixing it in after I’ve already poured my liquid in either. Finding a collagen that fully dissolves is a good thing – that means your body will be able to easily absorb all of the goodness you are taking in.

Is it Gluten and Dairy Free?

Yes – there is just one ingredient in our collagen peptides: collagen peptides. No dairy or gluten, wheat products, nuts, corn, soy, sugar or anything other than collagen are added. You’ll notice that there is some sodium on the nutrition label, that is naturally occurring and many foods contain some minerals like this.

Is it Vegetarian?

Collagen is found exclusively in the flesh and connective tissues of mammals. If you are looking to supplement some of these amino acids in a plant-based way, you could consider spirulina which contains 2 of the 3 amino acids found in collagen: glycine and proline (it does not contain hydroxyproline). You can try my Berry Green Protein, which contains spirulina if you are looking for a plant based alternative to collagen, and consider boosting it with a spirulina powder or capsule.

Is it Sugar Free?

Yes, it is 100% sugar free. We do not add anything to our collagen peptides. They have no taste, sweetness or flavoring and are extremely versatile.

How do I use Full Body Collagen?

There are so many ways to use collagen peptides! I have used them in so many different ways and I put together a Full Body Collagen Recipe Guide that you’ll receive with your first purchase.

You can add it to coffee or tea, a smoothie, or simply shake it up with your favorite protein powder to boost the amino acid profile. It is also so convenient to add it into any kind of soup, oatmeal or baked good to receive all of the amazing benefits, plus a boost of amino acids without changing the flavor or texture.

Can I use Full Body Collagen daily?

Yes! Full Body Collagen is in my daily rotation because of its amazing protective benefits for your skin, joints and bones, and numerous studies have been done showing its efficacy with daily use. It’s really versatile in that it is flavorless, can be mixed in anything and dissolves completely and instantly.

Can you mix Full Body Collagen with a regular protein powder?

Yes, definitely and that’s a great idea! Full Body Collagen is an excellent way to boost the amino acid profile of your regular protein powder so you can receive all of the amazing benefits for your joints, skin and bones.

Can you ship this outside of the continental USA

We would absolutely LOVE to, however each country sets specific regulations on what kind of food products can be imported so we ship only to the USA at this time. We can’t guarantee it will make it to you through customs due to regulations your country may have on imports. We apologize for this inconvenience!

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