I can’t wait to read your check in!! Every day, I go on social media and read through the check ins from challengers. You can tag me on my facebook page, or post on Instagram, to your page or to your stories, and tag me @thebettyrocker!
You can post anything you like, from just telling me you did your workout, to a question, to a picture to a story!
You’re doing such a great job, and I appreciate you!
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.
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 “allowlist” an email so that future messages from us will go to your inbox.
2. Allowed/added 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!
How much weight will I lose? Any progress tracking tips?
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.
While our weight is one metric we can look at, our body composition (muscle to fat ratio) is even more useful when we’re training more and eating healthy. For more about your body composition and your weight, listen to this 10 minute podcast:
I recommend taking progress pictures every 7-10 days or so, full length from different angles (front, back and sides). Don’t just focus on your stomach or one area of your body, as it may be the last to change, and you want to look for signs of progress all over your body – not just in one area.
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!
Can you give me some healthy eating guidelines?
I have some awesome resources to help you get started with healthy eating:
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.
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.
Should I get the 30 Day Challenge Meal Plan while I do the challenge?
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 30 day challenge meal plan and eating guide I created specifically for this challenge is the perfect way to eat during this challenge, and will set you up with new strategies and recipes you can use as you move forward and long after the challenge ends.
The plan includes:
grocery lists for each week,
meal plans,
recipes (gluten and dairy free, Vegetarian options are included, but not Vegan),
and food prep set ups for you in 3 different styles…
…I find having the 3 style options to be very helpful as not everyone has the same lifestyle! Some people are “batch preppers” and like to cook a lot all at once to get ahead for the week. Step-by-step instructions are included for you!
Some people are way more “minimal preppers” because they’re super busy – or they are newer to cooking healthy foods. I’ve got the perfect short cuts and the most important easy recipes to prepare laid out just for you.
Then there are those who are a bit of a “hybrid” as they fall in the middle. They need shortcuts and flexible options so they can make meals on the fly, but they still like to do some pre-cooking. I’ve laid out your exact steps too.
There’s a protein cheat sheet that shows you all the nutrition information (in case you want to know the macros) and to help you focus on the importance of protein when it comes to creating balanced meals and including enough protein for yourself. This does change as we age, and it’s good to know!
This program also comes with a BONUS DESSERTS GUIDE that is amazing!!
Yes, you should always make sure to warm up before exercising if you haven’t been moving beforehand. 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.
Is the challenge ok for different fitness levels? Are modifications shown?
Yes, this challenge is great for different fitness levels! I demonstrate modifications for every workout, plus show you how to increase the intensity so it’s appropriate for all levels.
I won’t however be addressing or modifying workouts for injuries/pre-existing conditions, so if you are in that situation I recommend working with a trainer in-person and/or with your primary caregiver to ensure you are training safely for your recovery.
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
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.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
Don’t worry about your challenge workouts. Just wait to open your emails til you’re ready to start again – the countdowns won’t start until you click the links in the emails.
If you’re injured…
While I’ve got different fitness levels covered in my online videos, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
Don’t worry about your challenge workouts. Just wait to open your emails til you’re ready to start again – the countdowns won’t start until you click the links in the emails.
Something happened, and I need to delay/pause/restart the Challenge
I get it – life happens! While we can’t pause, stop or restart the challenge, you won’t lose the videos if you simply save the emails you get and don’t open the links. The timer countdowns begin when you click to the page. So just let the emails come and don’t open the links and you can restart the challenge when you’re ready!
If you’d like to keep all the workouts forever, and use them over and over, we also offer them as a bonus gift inside of the 90 day Challenge program, which is offered at a significant discount to you as you get towards the end of the 30-day Challenge, and is what most challengers do after completing the 30 day program.
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.
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.
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!
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? What about doing the daily workout more than once?
Beginners or those who have not worked out for some time should stick with the challenge workouts and not try to add additional workouts. If you are finding you have more to give after doing a challenge workout, try repeating part or all of it again!
Focus on your quality sleep, your nutrition, nutrition, nutrition, and stress-resilience building activities to support your system internally. This combination of elements along with your workouts will drive your results.
If you’re more intermediate to advanced, I suggest trying these workouts to see how challenging they feel for you. They are a combination of bodyweight strength and high intensity interval training (with low impact options shown).
You can increase the challenge to yourself with this challenge program alone by repeating part or all of the challenge workouts on the same day to fatigue body parts fully. Or, you can add your own workouts into the mix. I just suggest training similar body parts on similar days, and resting or doing self care on the same days that the challenge offers you those options.
How much you add is really subjective to your fitness level and how you feel day to day from these workouts, so challenge yourself accordingly. I also recommend surrounding your workouts with as much quality sleep, quality nutrients, and stress-resilience building activities as you can.
You’ve got some GREAT options! What you do next depends on what suits you the best. Here are the options I offer:
The 90 Day Challenge is a great next step if you want to continue on with 15-20 minute workouts using no equipment.
It’s a progressive 3-month long program, no equipment needed and includes a meal plan. You’ll get emails during the final week of the challenge offering you that program at a significant discount so if you want this option, use those special links in your email so you can get the challenge discount!
Rock Your Life is my online fitness membership that includes over 70 challenges to choose from of all lengths, types and styles. Here are some of the options I’d explore if you just finished the #MFC challenge and wanted the next steps:
Make Fat Cry 2: 15-20 minute workouts using no equipment, designed to follow the original #MFC challenge (also available if you want to repeat it!) There’s even a Make Fat Cry Challenge part 3!
Fast Abs and Booty Challenge: 15-20 minute workouts using your dumbbells to up the resistance (and your results!). There is a series of these challenges, part 2 and 3, and there is a Fast Fitness series like this, plus many more challenges in the 15-20 minute time frame.
Bikini Body Challenge: This popular challenge has workouts in the 20-30 minute range and uses some simple equipment like dumbbells, so if you’re ready for a little more time AND a little more resistance this would be super fun!
Choose any challenge in Rock Your Life(you can do a new one every month), and stay totally motivated and on track with options for you whether you’re in your cycling years, perimenopause or postmenopause! Tons of support and a huge recipe collection to help you with healthy eating.
3. Browse my other workout programs (single purchase programs) that include options for using dumbbells and bands (the 90 Day Challenge is done with no equipment) or heavier equipment like barbells and weight plates.
The 30 Day Challenge Meal Plan is a meal plan and eating guide to sustainable healthy eating that compliments an active lifestyle. It includes 4 weeks of done-for you meal plans with recipes that compliment each other throughout the week, and daily menus that simplify your life.
The Eating Guide covers:
How to get a great result combining exercise and nutrition
Eating around your training
Nutrition 101 guide to protein, carbohydrates, fats and greens
How much protein you need as an active woman
Planning for more people
Using the 3 different eating styles
You also get a Recipe guide, with all of the program recipes in one place. You’ll find recipes for:
Smoothies
Breakfasts
Sides and Snacks
Entrees
Vegetarian Entrees
Plus, there is a Bonus Desserts Cookbook!
In addition to all of that, you’ll get 4 unique weekly meal plans, with all the recipes for the week in one place, a grocery list (plus a blank grocery list if you want to make your own) and your meals laid out for you in a daily menu.
You don’t have to follow the daily menus to be successful with this program, you can also start out simply with the recipes and build them in as it suits you. The eating guide will help you see the nutrients in your meals and appreciate what they do for your energy, body tissue, growth and repair of your muscle and more so you feel good about nourishing yourself.
The recipes are all gluten and dairy-free (no milk or milk products) and offers Vegetarian options for any recipes that include meat or fish. There are optional smoothies and snacks that contain a good balance of protein and fiber to support your health as an active woman.
All of the meals in the program feature whole foods with plenty of fiber for optimal gut health and 20-30 grams of protein, a great foundation for active women.
You’ll also get lots of great bonus gifts, like:
Dessert Cookbook with healthy and tasty recipes to treat yourself
Swaps and Substitutions Guide to help you make easy swaps in your recipes,
Protein Cheat Sheet which shows you all of the nutrition information for each recipe, as well as tips for adjusting the protein in your meals should you wish to do so.
What kind of foods are included in the 30 Day Challenge Meal Plan?
The 30 Day Challenge Meal Plan incorporates a variety of whole foods into simple-to-make recipes. The meals are satisfying, and have a balanced nutrient profile featuring protein, fiber-rich carbohydrates, healthy fats and greens.
The recipes are gluten and dairy free* (though you can absolutely include wheat based products and dairy based products if you enjoy them and they don’t bother you).
For every recipe that contains meat or fish, I’ve created a companion Vegetarian recipe** that contains a balanced protein profile, 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.
There is also a Protein Cheat Sheet (custom to this program), which shows you the nutrient information for all the foods and recipes in this program, in case you want to reference it. As we age, our protein needs slightly increase. The recipes in this program all contain between 20-30 grams of protein, but if you need more this bonus guide gives you some tips to easily boost the protein in your day.
Wondering if you can find the ingredients?
While regions do vary in what is available, the ingredients in the program are typically quite easy to find. I encourage you to swap out seasonal ingredients when you can, and I’ve included a bonus Food Swaps and Substitutions Guide (custom to this program) that offers alternatives to the ingredients used in this program to give you even more options wherever possible. You’re not required to make the recipes exactly as I’ve written them, – feel free to change it up based on what’s available, your preferences, or any allergies/intolerance you may have.
*Dairy-free refers to no milk products. **This program is not vegan.
Yes, the 30 Day Challenge Meal Plan recipes are all gluten and dairy-free.*
This program is a great option if you have food allergies or sensitivities. If you have any nut, fruit or shellfish allergies, it is easy to substitute other foods in place of them and still make the recipes.
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.
*dairy-free means no milk, or milk-containing products.
The 30 Day Challenge Meal Plan contains Vegetarian* 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.
*this program does not have strictly vegan options
Will this program help me lose weight?
Rather than focusing just on “weight” loss, I tend to focus on fat loss (because your muscle is what gives you the “toned” look, and we want to hold onto it).
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. It will also support the repair and regrowth of your muscle tissue, which is really important if you’re working out. We need specific nutrient building blocks for the muscles we train in our workouts to come back strong.
It absolutely will! Eating enough carbohydrates to replenish your muscle glycogen stores and enough protein for muscle repair and regrowth are important aspects of a well-balanced eating plan that will help you get the best results from your training.
Eating enough in general for your body’s energy needs is an essential part of supporting your brain function, daily energy output and any workouts you do. Your energy needs may change from day to day, depending on what you’re doing and this program makes it easy to eat right and vary things day by day.
Many people who are underweight or lack the “tone” they want to see have not been eating enough in general, or haven’t been eating enough of specific nutrients (often protein and carbs) to support their training efforts. In order to see “tone” we need muscle tissue.
When we eat protein, the body breaks it down into amino acids. Our body uses those amino acids to repair our muscle tissue, and it also uses them for things like brain function, hormone and enzyme function and our immune system response. When we don’t have enough protein circulating in our system from say, our last meal, the body breaks down our muscle tissue to access the amino acids that are stored there.
So if you don’t eat enough protein for your needs and you’re also active, you’re constantly breaking down more muscle than your body can repair. This means you can never really get “shredded” aka develop strong muscle tissue.
The more muscle we preserve and create, the more efficiently we burn body fat as well. So simply eating enough protein for our needs daily, and creating balanced meals that include protein, fiber-rich carbs and healthy fat is a great way to support your body’s ability to strengthen your tissue around your workouts.
The recipes in this program are balanced from a nutrient perspective, with about 25-35% of your meal coming from protein, 35-45% coming from carbs, and the rest from healthy fat.
You’ll also get a Protein Cheat Sheet as a bonus with your program with all of the nutrition information broken down in case you’d like to see it, plus helpful suggestions for increasing the protein in your meals if you want to do so.
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
Can my other family members eat the meals from 30 Day Meal Plan?
Absolutely! The recipes are going to be things that everyone can enjoy. There is no need to cook anything separately. You might be the only one in the family having a smoothie, but the breakfast and entree recipes will work for anyone.
You don’t have to follow the daily menus to the “T” to be successful with this program, you can try out some of the recipes as a start point and loosely follow the daily menu suggestions to ease into things and see how it works for you.
One of the valuable parts of this program 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.
The 30 Day Challenge Meal Plan does not count calories, as it is focused on providing a sustainable eating system with low-maintenance, balanced meals.
It focuses on the nutrient density in whole foods, and on combining them into easy, tasty recipes that support our bodies, combining them for the best impact on your health, energy levels, and active lifestyle. You are in control ultimately, and can flex your meals to fit your daily energy needs.
It can be really helpful for some people to use calorie counting to get in touch with portions and amounts in food, so if you’re doing that right now the 30 Day Challenge Meal Plan includes all the macronutrient information in the Bonus Protein Cheat Sheet if you want to reference it.
Will the 30 Day Challenge Meal Plan work for me if I’m in perimenopause or postmenopause?
Yes, this is a great plan if you’re in perimenopause or postmenopause! It’s always important to eat healthy, balanced meals but it becomes essential to pay attention to this as our hormone levels go down, and we become more prone to weight gain and lower energy.
The 30 Day Challenge Meal Plan features recipes that contain 2 really important aspects of healthy eating in our menopause years:
Fiber-rich, low-glycemic (low sugar) recipes to support good gut health
Protein balanced meals that provide you with the building blocks your body needs to hold onto your muscle and keep your bones strong.
The fiber in your foods is an essential component of keeping our digestive system active and healthy. The gut microbiome and the balance of the bacteria it contains impact everything from our mood to our energy levels to our hormones, and is the epicenter of nutrient absorption. If the gut becomes imbalanced from a lot of sugary foods, or inflamed from foods that irritate or inflame us, we can experience things like sleep disruption, more hot flashes, bloating and more uncomfortable symptoms.
Along with the fiber in our foods, as we age, we need a little more protein than we used to as we don’t absorb the amino acids in our protein food as easily. If your body can’t find the circulating amino acids it needs from your last meal, it breaks down your muscle tissue to access the amino acids stored there. In the menopause years (both peri and post), this can mean you lose muscle more rapidly. Eating enough protein for your needs can support you in holding onto it more easily.
All of the meals contain between 20-30 grams of protein as a start point, but you’ll note that my recommendations for women in the menopause years are a little higher than this. If you haven’t been prioritizing protein before, this program is a perfect place to start out, and then you can increase a bit from there using the bonus Protein Cheat Sheet.
This bonus gift is included to show you the nutrition information for each recipe and also how to easily increase the protein in the recipes to more of a 30-40 gram amount if you’d like to try that option. Another option for you to increase your daily protein intake without changing the recipes at all is to simply add a protein smoothie to your daily intake, which is very easy to customize to your needs by adding 1-2 servings of protein.
Taking care of your body with balanced meals that contain enough protein for your needs, fiber-rich carbohydrates, healthy fats and greens will help ensure that you feel your absolute best now, and for years to come!
The 30-Day Challenge Meal Plan is the perfect done-for you 4 week meal plan! It has healthy recipes for breakfast, smoothies, snacks, lunches and dinner (and there’s a bonus healthy dessert cookbook!). It covers all the healthy eating basics in its compact Healthy Eating Guide, and is geared towards supporting you in seeing great results when combined with your workout plan.
4 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Healthy Eating Guide to guide you on getting great results combining healthy eating with your exercise plan
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
The Body Fuel System is an excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide. 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 results. Gain a deeper appreciation for the way the nutrients work together as a team in your body to support you in sculpting a lean, strong body!
6 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Complete Healthy Eating Guide to help you have a system for successful eating for years to come
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Eat This, Not That Guide (to make healthier swaps)
Healthy Travel and Eating Out Guide
Resources and Healthy Shortcut Foods Guide
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
My Dinner Plan features entrees that can be used for dinners (and lunches too)! It includes both omnivore and vegetarian entrees, and all of the recipes are gluten and dairy free. It gives you a weekly entrees plan for 6 months (24 weeks worth of meal plans)!
This plan is unique to the Betty Rocker world as we’ve made it function like an app. You can customize your grocery lists inside the program itself, telling the plan how many people you’re cooking for and it makes you a custom grocery list from the recipes you select.
6 months (24 weeks) of done for you Dinner Plans (use for lunch too!)
Weekly prep list to make your meal prep fast and easy!
Customizable Grocery Lists (choose number of people, add or remove ingredients, add custom items)
140+ Healthy Recipes to choose from and make your own plans!
Option to save your Favorites for easy reference
Kitchen Pro Video series to learn handy cooking tips from pro chef Mark Galvan and Coach Betty Rocker
The 7-Day Meal Plan is a great way to get a week of healthy eating options at your fingertips! The plan includes a quick start guide to help you cover all your nutrient bases, and gives you 3 convenient options for setting yourself up for the week (batch, minimal or hybrid style food prep). Enjoy a week’s worth of tasty recipe options and a done-for-you grocery list!
1 week done for you Meal Plan
Done for you Grocery List
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
HealthyRecipes for the week, including your entrees, Vegetarian entrees, smoothies and breakfasts
Quick Start Healthy Eating Guide to set you up for success
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Body Fuel System
What is the Body Fuel System, and what does it include?
I called this program a “system” because unlike a diet, you’re not depriving yourself of anything. Instead, the program will give you a foundation of how the nutrients work together to fuel your body like a team, and how they impact your health so you can make the best choices for yourself.
You don’t even have to follow the daily menus or the plan exactly to be successful with this system. Applying the principles and using the daily menus as guidelines for building complete meals will help you enjoy steady energy, a healthy digestive system, support your workouts and active lifestyle and support strong muscle and bone tissue, and help you shed unwanted body fat.
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 that you can use as guidelines or follow more specifically
Your program includes a fun and easy to followEating Guide, that will teach you how everything works so you can use this information for life.
Here are some highlights from the Eating Guide, and what you will learn:
The Fit, Healthy and Confident Eater and Why a System is Not the Same As a “Diet”
Hidden Causes of Weight Gain
How to Stay on Track
Eating to Shift Your Body Composition
Portions and Servings Guidelines
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
Your Unique Needs: Food Allergies and Sensitivities
Having an “NSA” Relationship with Junk Food
The Cost of Healthy Eating
Grocery Shopping Success
Dominate Your Kitchen like a Boss
Kitchen Tools
Realistic Commitment and Meal Frequency
Liquid Fuels and How to Use Them
Dining Out Strategies
Building a Strong Support System
You’ll also receive all of these great Bonus gifts:
Protein Cheat Sheet (includes all the nutrition information for the recipes)
Eat This, Not That Guide (to make healthier swaps)
Healthy Travel and Eating Out Guide
Resources and Healthy Shortcut Foods Guide
Food Swaps and Substitutions Guide (alternatives for ingredients in the program)
Yes, the Body Fuel System contains all gluten and dairy free* recipes.
It’s a great option if you have food allergies or sensitivities. If you have any nut, fruit or shellfish allergies, it is easy to substitute other foods in place of them and still make the recipes.
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.
*dairy-free means no milk, or milk-containing products.
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
What foods are included in the Body Fuel System?
The Body Fuel System incorporates a variety of whole foods into simple-to-make recipes. The meals are satisfying, and have a balanced nutrient profile featuring protein, fiber-rich carbohydrates, healthy fats and greens.
The recipes are gluten and dairy free* (though you can absolutely include wheat based products and dairy based products if you enjoy them and they don’t bother you). They’re not included because this system is designed to give your system a bit of a reset from pre made foods, and reduce the impact of common irritants to our gut.
For every recipe that contains meat or fish, I’ve created a companion Vegetarian recipe** that contains a balanced protein profile, 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.
There is also a Protein Cheat Sheet, which shows you the nutrient information for all the foods and recipes in case you want to reference it. As we age, our protein needs slightly increase. The recipes in this program all contain between 20-30 grams of protein, but if you need more this bonus guide gives you some tips to easily boost the protein in your day.
Wondering if you can find the ingredients?
While regions do vary in what is available, the ingredients in the program are typically quite easy to find. I encourage you to swap out seasonal ingredients when you can, and I’ve included a bonus Food Swaps and Substitutions Guide that offers alternatives to the ingredients used in this program to give you even more options wherever possible. You’re not required to make the recipes exactly as I’ve written them, – feel free to change it up based on what’s available, your preferences, or any allergies/intolerance you may have.
*Dairy-free refers to no milk products. **This program is not vegan.
The Body Fuel System contains Vegetarian* 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.
*this program does not have strictly vegan options
While everyone’s body is unique and we’re all starting in different places, if you have extra body fat you’d like to lose the Body Fuel System is a great program.
As your digestive system receives the optimal fiber it needs, you will have an easier time regulating your hormone levels and your body fat. Your blood sugar levels may lower, as eating more whole foods with a lower glycemic index (sugar content) can replace higher sugar or sodium pre-made foods.
Including enough protein in each meal means you’ll be more full and satisfied after you eat, so you won’t overeat as easily and you won’t have the same level of cravings (if this is an issue). We hear from a lot of women who experience less PMS symptoms while using the Body Fuel System, as a lack of amino acids from protein can exacerbate the inflammation we experience around our period.
This type of eating really supports an active lifestyle, and you’ll have lasting energy and the building blocks needed to recover and repair your tissue after a workout. This is not a program for bodybuilding though, it’s a balanced, simple eating system that blends an easy to incorporate style of eating with a variety of nutrient dense options so you can make it sustainable long after you finish the program.
Will the Body Fuel System support my workout plan?
It absolutely will! Eating enough carbohydrates to replenish your muscle glycogen stores and enough protein for muscle repair and regrowth are important aspects of a well-balanced eating plan that will help you get the best results from your training.
Eating enough in general for your body’s energy needs is an essential part of supporting your brain function, daily energy output and any workouts you do.
Many people who are underweight or lack the “tone” they want to see have not been eating enough in general, or haven’t been eating enough of specific nutrients (often protein and carbs) to support their training efforts. In order to see “tone” we need muscle tissue.
When we eat protein, the body breaks it down into amino acids. Our body uses those amino acids to repair our muscle tissue, and it also uses them for things like brain function, hormone and enzyme function and our immune system response. When we don’t have enough protein circulating in our system from say, our last meal, the body breaks down our muscle tissue to access the amino acids that are stored there.
So if you don’t eat enough protein for your needs and you’re also active, you’re constantly breaking down more muscle than your body can repair. This means you can never really get “shredded” aka develop strong muscle tissue.
The more muscle we preserve and create, the more efficiently we burn body fat as well. So simply eating enough protein for our needs daily, and creating balanced meals that include protein, fiber-rich carbs and healthy fat is a great way to support your body’s ability to strengthen your tissue around your workouts.
The Body Fuel System recipes are balanced from a nutrient perspective, with about 25-35% of your meal coming from protein, 35-45% coming from carbs, and the rest from healthy fat.
Ideally, everyone should include regular exercise 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. Our body responds optimally when we combine the inputs of exercise, healthy eating, and good quality sleep.
Is the Body Fuel System okay for me if I’m pregnant, trying to get pregnant or nursing?
Yes, absolutely. It provides wholesome, healthy recipes that are 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.
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 (with Vegetarian options if you wish to avoid 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.
Is this a good meal plan for perimenopause or postmenopause?
Yes, this is a great plan if you’re in perimenopause or postmenopause! It’s always important to eat healthy, balanced meals but it becomes essential to pay attention to this as our hormone levels go down, and we become more prone to weight gain and lower energy.
The Body Fuel System features recipes that contain 2 really important aspects of healthy eating in our menopause years:
Fiber-rich, low-glycemic (low sugar) recipes to support good gut health
Protein balanced meals that provide you with the building blocks your body needs to hold onto your muscle and keep your bones strong.
The fiber in your foods is an essential component of keeping our digestive system active and healthy. The gut microbiome and the balance of the bacteria it contains impact everything from our mood to our energy levels to our hormones, and is the epicenter of nutrient absorption. If the gut becomes imbalanced from a lot of sugary foods, or inflamed from foods that irritate or inflame us, we can experience things like sleep disruption, more hot flashes, bloating and more uncomfortable symptoms.
Women in their cycling years report having less PMS when using the Body Fuel System, and women in the menopause stages, both the perimenopause and post menopause years report a much better digestive flow that translates into a reduction of some symptoms when using this program.
Along with the fiber in our foods, as we age, we need a little more protein than we used to as we don’t absorb the amino acids in our protein food as easily. If your body can’t find the circulating amino acids it needs from your last meal, it breaks down your muscle tissue to access the amino acids stored there. In the menopause years (both peri and post), this can mean you lose muscle more rapidly. Eating enough protein for your needs can support you in holding onto it more easily.
All of the meals contain between 20-30 grams of protein as a start point, but you’ll note that my recommendations for women in the menopause years are a little higher than this. If you haven’t been prioritizing protein before, this program is a perfect place to start out, and then you can increase a bit from there using the bonus Protein Cheat Sheet.
This bonus gift is included to show you the nutrition information for each recipe and also how to easily increase the protein in the recipes to more of a 30-40 gram amount if you’d like to try that option. Another option for you to increase your daily protein intake without changing the recipes at all is to simply add a protein smoothie to your daily intake, which is very easy to customize to your needs by adding 1-2 servings of protein.
Taking care of your body with balanced meals that contain enough protein for your needs, fiber-rich carbohydrates, healthy fats and greens will help ensure that you feel your absolute best now, and for years to come!
The Body Fuel System offers you 3 easy ways to use the recipes and meal plans. You might be one, or even a couple of them. You don’t have to choose – each week I’ve given you all 3 options.
BATCH: You like to batch prep a lot of your food in advance to save you time later.
MINIMAL: You are newer to all of this or it’s a really busy week where you have very little time to cook.
HYBRID: You’re somewhere in between – you’d like to do a little cooking in advance, but also cook as you go throughout the week and take a few shortcuts.
I often switch between the 3 types throughout the month – minimal while I’m traveling, batch prep when I have some extra time on the weekend (to shop and prep), and hybrid when I’m home but have a lot going on.
Does the Body Fuel System count calories or macros?
The Body Fuel System does not count calories, as it is focused on providing a sustainable eating system that’s low maintenance.
It focuses on the nutrient density in whole foods, and on combining them into easy, tasty recipes that support our bodies. It goes in depth into the nutrients included so you can identify them in your meals and combine them for the best impact on your health, energy levels, and active lifestyle.
It can be really helpful to use calorie counting to get in touch with portions and amounts in your food, so if you’re doing that right now the Body Fuel System includes all the macronutrient information in the Protein Cheat Sheet if you want to reference it.
The information and meal plans in the Body Fuel System are the kind of instantly applicable information to help you understand food and your body, to ensure a lifestyle of food enjoyment for years to come.
No, you don’t have to give them up 🙂 But I would suggest moderating them. I have a fun strategy for you in the Body Fuel System, called “NSA” or “no strings attached,” and I encourage you to have some flexibility with your eating for a couple meals a week so you can enjoy your favorite treats.
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.
Can my other family members eat the meals from the Body Fuel System?
Absolutely! The recipes are going to be things that everyone can enjoy. There is no need to cook anything separately. You might be the only one in the family having a smoothie, but the breakfast and entree recipes will work for anyone.
You don’t have to follow the daily menus to the “T” to be successful with this program, you can try out some of the recipes as a start point and loosely follow the daily menu suggestions to ease into things and see how it works for you.
One of the valuable parts of this program 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.
The Body Fuel System is an excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide. This is the most comprehensive meal plan that I offer. 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 results. Gain a deeper appreciation for the way the nutrients work together as a team in your body to support you in sculpting a lean, strong body!
6 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Complete Healthy Eating Guide to help you have a system for successful eating for years to come
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Eat This, Not That Guide (to make healthier swaps)
Healthy Travel and Eating Out Guide
Resources and Healthy Shortcut Foods Guide
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
The 30-Day Challenge Meal Plan is the perfect done-for you 4 week meal plan! It has healthy recipes for breakfast, smoothies, snacks, lunches and dinner (and there’s a bonus healthy dessert cookbook!). It covers all the healthy eating basics in its compact Healthy Eating Guide, and is geared towards supporting you in seeing great results when combined with your workout plan.
4 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Healthy Eating Guide to guide you on getting great results combining healthy eating with your exercise plan
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
My Dinner Plan features entrees that can be used for dinners (and lunches too)! It includes both omnivore and vegetarian entrees, and all of the recipes are gluten and dairy free. It gives you a weekly entrees plan for 6 months (24 weeks worth of meal plans)!
This plan is unique to the Betty Rocker world as we’ve made it function like an app. You can customize your grocery lists inside the program itself, telling the plan how many people you’re cooking for and it makes you a custom grocery list from the recipes you select.
6 months (24 weeks) of done for you Dinner Plans (use for lunch too!)
Weekly prep list to make your meal prep fast and easy!
Customizable Grocery Lists (choose number of people, add or remove ingredients, add custom items)
140+ Healthy Recipes to choose from and make your own plans!
Option to save your Favorites for easy reference
Kitchen Pro Video series to learn handy cooking tips from pro chef Mark Galvan and Coach Betty Rocker
The 7-Day Meal Plan is a great way to get a week of healthy eating options at your fingertips! The plan includes a quick start guide to help you cover all your nutrient bases, and gives you 3 convenient options for setting yourself up for the week (batch, minimal or hybrid style food prep). Enjoy a week’s worth of tasty recipe options and a done-for-you grocery list!
1 week done for you Meal Plan
Done for you Grocery List
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
HealthyRecipes for the week, including your entrees, Vegetarian entrees, smoothies and breakfasts
Quick Start Healthy Eating Guide to set you up for success
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
My Dinner Plan
Do the recipes include nutritional information?
Yes they do. Each recipe shows you the nutrition facts per serving.
My Dinner Plan features entrees that can be used for dinners (and lunches too)! It includes both omnivore and vegetarian entrees, and all of the recipes are gluten and dairy free. It gives you a weekly entrees plan for 6 months (24 weeks worth of meal plans)!
This plan is unique to the Betty Rocker world as we’ve made it function like an app. You can customize your grocery lists inside the program itself, telling the plan how many people you’re cooking for and it makes you a custom grocery list from the recipes you select.
6 months (24 weeks) of done for you Dinner Plans (use for lunch too!)
Weekly prep list to make your meal prep fast and easy!
Customizable Grocery Lists (choose number of people, add or remove ingredients, add custom items)
140+ Healthy Recipes to choose from and make your own plans!
Option to save your Favorites for easy reference
Kitchen Pro Video series to learn handy cooking tips from pro chef Mark Galvan and Coach Betty Rocker
The Body Fuel System is an excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide. This is the most comprehensive meal plan that I offer. 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 results. Gain a deeper appreciation for the way the nutrients work together as a team in your body to support you in sculpting a lean, strong body!
6 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Complete Healthy Eating Guide to help you have a system for successful eating for years to come
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Eat This, Not That Guide (to make healthier swaps)
Healthy Travel and Eating Out Guide
Resources and Healthy Shortcut Foods Guide
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
The 30-Day Challenge Meal Plan is the perfect done-for you 4 week meal plan! It has healthy recipes for breakfast, smoothies, snacks, lunches and dinner (and there’s a bonus healthy dessert cookbook!). It covers all the healthy eating basics in its compact Healthy Eating Guide, and is geared towards supporting you in seeing great results when combined with your workout plan.
4 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Healthy Eating Guide to guide you on getting great results combining healthy eating with your exercise plan
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
The 7-Day Meal Plan is a great way to get a week of healthy eating options at your fingertips! The plan includes a quick start guide to help you cover all your nutrient bases, and gives you 3 convenient options for setting yourself up for the week (batch, minimal or hybrid style food prep). Enjoy a week’s worth of tasty recipe options and a done-for-you grocery list!
1 week done for you Meal Plan
Done for you Grocery List
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
HealthyRecipes for the week, including your entrees, Vegetarian entrees, smoothies and breakfasts
Quick Start Healthy Eating Guide to set you up for success
Can I find the ingredients for the recipes easily?
We were conscious of using ingredients that you could find in your local grocery store. Since you’ll rely on similar protein sources over time, we suggest looking for deals where you can buy things like chicken or poultry in bulk frozen so you can save money.
If a produce item is unavailable, it’s usually quite simple to swap it for something similar that is available. We developed this program in the US, so we may not have been able to account for variances in international grocery stores but we think that most people will have no problem with the ingredients for these recipes, regardless of location.
Yes, there is a full vegetarian menu available each week. You can also mix and match the entrees from the regular menu by replacing what you want to make with its counterpart from the vegetarian menu. The batch prep steps cover the steps for making both types of menus, so you can really do what works best for you.
I don’t like eating the same thing every day. Do the plans include enough variety?
The plans offer you 3 main entrees per week (plus a bonus 4th if you want another option) that you rotate through so you’re not eating meal 1 again until day 4. We have found that this is the sweet spot to offering you variety, while also not forcing you to cook 5-6 different dishes throughout the week which is a lot of work. You have full access to all the recipes at all times, so if you want to add another dish for the week you can easily do so.
What does “batch prep” mean, and do I have to do it?
“Batch prep” is a convenient way to get the bulk of your food prepared in one session. Many people find this is such a time-saver for them in a busy week, having their healthy dinners already cooked and just in need of reheating. However, you can also choose to cook your recipes as you go throughout the week. You might like to cook each recipe with enough left over for your next meal as a way to save yourself some time.
Easy! All the recipes give you the option to select how many servings you’d like to cook. Make your selection right inside the recipe, and your recipe instantly updates the ingredient quantities for you. The grocery lists can also be edited should you wish to make any last minute changes of quantities.
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
90 Day Challenge
What is included in the 90 day challenge program?
The 90 Day Challenge Program includes:
90 day progressive bodyweight workout plan (no equipment needed)
15-20 minute workouts with complete, guided follow along workout videos
BONUS: additional calendar schedule option designed for women in perimenopause and postmenopause
BONUS: 30-day #makefatcrychallenge challenge videos – complete collection to use again anytime (also includes a bonus schedule layout for women in the menopause years)
8 week meal plan complete with healthy recipes (gluten and dairy free, Vegetarian and Omnivore options), daily menus, food prep guides, and shopping lists
Weekly Mobility and Motivational Goal Setting video series to help you stay limber AND on track
BONUS: Body Alignment and Self Care Series BONUS: 90 Day Coaching and Accountability Email-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, or even opt to include hand held weights for moves like squats, lunges etc. 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.
If you are in perimenopause or post menopause, a bonus calendar with a schedule that is optimized for you is included! Lower hormone levels mean we benefit from specific workout pacing. In our cycling years, we bounce back a little more quickly. Using the right schedule for your life stage helps you get the best results!
The Meal Plan:
The 90 Day Challenge Meal Plan is a meal plan and eating guide to sustainable healthy eating that compliments an active lifestyle. It includes 8 weeks of done-for you meal plans with recipes that compliment each other throughout the week, and daily menus that simplify your life.
The Eating Guide covers:
How to get a great result combining exercise and nutrition
Eating around your training
Nutrition 101 guide to protein, carbohydrates, fats and greens
How much protein you need as an active woman
Planning for more people
Using the 3 different eating styles
You also get a Recipe guide, with all of the program recipes in one place. You’ll find recipes for:
Smoothies
Breakfasts
Sides and Snacks
Entrees
Vegetarian Entrees
In addition to all of that, you’ll get 8 unique weekly meal plans, with all the recipes for the week in one place, a grocery list (plus a blank grocery list if you want to make your own) and your meals laid out for you in a daily menu.
You don’t have to follow the daily menus to be successful with this program, you can also start out simply with the recipes and build them in as it suits you. The eating guide will help you see the nutrients in your meals and appreciate what they do for your energy, body tissue, growth and repair of your muscle and more so you feel good about nourishing yourself.
The recipes are all gluten and dairy-free (no milk or milk products) and offers Vegetarian options for any recipes that include meat or fish. There are optional smoothies and snacks that contain a good balance of protein and fiber to support your health as an active woman.
All of the meals in the program feature whole foods with plenty of fiber for optimal gut health and 20-30 grams of protein, a great foundation for active women.
You’ll also get lots of great BONUS GIFTS, like:
30 Day #makefatcry Challenge program to use again anytime!
Swaps and Substitutions Guide to help you make easy swaps in the recipes
Protein Cheat Sheet which shows you all of the nutrition information for each recipe, as well as tips for adjusting the protein in your meals should you wish to do so.
Alignment and Self Care Series with helpful stretching videos, core and glute activation, push up tutorials
Daily email push (option to turn it into weekly emails as you progress) to help you stay on track
Is the 30 Day #MakeFatCry Challenge included as a bonus?
Yes! The 30 Day #makefatcry Challenge is included as a special bonus gift inside the 90 Day Challenge! You can restart the emails that come with the challenge anytime with the click of a button from inside the program.
(you’ll find it below the welcome video, just scroll down and you’ll see it!)
Not only is the entire challenge included, there is a bonus challenge calendar option with a specially sequenced training plan for women in perimenopause and post menopause!
Can I set my own start date? Can I do it more than once?
Yes and yes!
When you purchase the program, one of the first emails gives you the option to set your own start date. Once you get started with the program, you can choose to stop or start anytime. The companion emails that come to you as you go are simply meant as helpful reminders to keep you on track, you don’t have to be on their exact schedule. If you ever want to stop them our friendly team is available to help you at support@thebettyrocker.com.
Since you are purchasing this program, it is yours to keep and you can do it again as many times as you like.
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.
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How is the 90 Day Challenge workout schedule set up?
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.
There is an additional bonus calendar for women in perimenopause and postmenopause. As our hormone levels change, we benefit from recovery days strategically spaced around our workouts, and I’ve got that all set up for you to use to your greatest advantage.
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 fun and easy to learn, and you can take any of the low-impact modifications shown as needed. 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, or optionally add in some hand held weights to moves like squats, lunges etc.
You and I will work out together one-on-one for the majority of the workouts in this program, but some of my fantastic Team Betty Rocker coaches will also be featured. You’ll get to do abs with Coach Amanda each week, yoga with coach Nikki and a series of mobility and mindset activities with Coach Alyssa 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!
Can I do other workouts along with the 90 Day Challenge workouts?
I recommend sticking with one challenge or program at a time. The 90 Day Challenge 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 best results.
If you find that you have more time/energy for exercise, I encourage you to do part of the same workout again, fully repeat it a second time, or even add some additional resistance to moves like squats, lunges, etc in the form of weighted objects like dumbbells.
The workouts do get more challenging as you go, so see how you feel in the beginning and use any of the customization options to get the best workout for yourself (i.e. do part or all of the same workout again). This program is a great place to build muscle and stamina over the course of 3 months so that you can begin to incorporate more resistance and/or time when you finish it up.
If you overtrain, it’s easy to burn out, or worse, get injured. This becomes especially important to pay attention to as we get into perimenopause, and then post-menopause because lower levels of hormones mean we need just a little longer to recover. Not recovering enough can keep your body in a state of inflammation that prevents muscle repair and regrowth, and suppresses fat loss.
Yes it will! Eating enough carbohydrates to replenish your muscle glycogen stores and enough protein for muscle repair and regrowth are important aspects of a well-balanced eating plan that will help you get the best results from your training.
Eating enough in general for your body’s energy needs is an essential part of supporting your brain function, daily energy output and any workouts you do. Your energy needs may change from day to day, depending on what you’re doing and this program makes it easy to eat right and vary things day by day.
Many people who are underweight or lack the “tone” they want to see have not been eating enough in general, or haven’t been eating enough of specific nutrients (often protein and carbs) to support their training efforts. In order to see “tone” we need muscle tissue.
When we eat protein, the body breaks it down into amino acids. Our body uses those amino acids to repair our muscle tissue, and it also uses them for things like brain function, hormone and enzyme function and our immune system response. When we don’t have enough protein circulating in our system from say, our last meal, the body breaks down our muscle tissue to access the amino acids that are stored there.
So if you don’t eat enough protein for your needs and you’re also active, you’re constantly breaking down more muscle than your body can repair. This means you can never really get “shredded” aka develop strong muscle tissue.
The more muscle we preserve and create, the more efficiently we burn body fat as well. So simply eating enough protein for our needs daily, and creating balanced meals that include protein, fiber-rich carbs and healthy fat is a great way to support your body’s ability to strengthen your tissue around your workouts.
The recipes in this program are gluten free and dairy free, have both omnivore and vegetarian options, and are balanced from a nutrient perspective, with about 25-35% of your meal coming from protein, 35-45% coming from carbs, and the rest from healthy fat.
The 90 Day Challenge Meal Plan does not count calories, as it is focused on providing a sustainable eating system with low-maintenance, balanced meals.
It focuses on the nutrient density in whole foods, and on combining them into easy, tasty recipes that support our bodies, combining them for the best impact on your health, energy levels, and active lifestyle. You are in control ultimately, and can flex your meals to fit your daily energy needs.
You’ll also get a Protein Cheat Sheet as a bonus with your program with all of the nutrition information broken down in case you’d like to see it, plus helpful suggestions for increasing the protein in your meals if you want to do so.
What kind of foods are included in the 90 Day Challenge meal plan?
The 90 Day Challenge Meal Plan incorporates a variety of whole foods into simple-to-make recipes. The meals are satisfying, and have a balanced nutrient profile featuring protein, fiber-rich carbohydrates, healthy fats and greens.
The recipes are gluten and dairy free* (though you can absolutely include wheat based products and dairy based products if you enjoy them and they don’t bother you).
For every recipe that contains meat or fish, I’ve created a companion Vegetarian recipe** that contains a balanced protein profile, 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.
There is also a Protein Cheat Sheet (custom to this program), which shows you the nutrient information for all the foods and recipes in this program, in case you want to reference it. As we age, our protein needs slightly increase. The recipes in this program all contain between 20-30 grams of protein, but if you need more this bonus guide gives you some tips to easily boost the protein in your day.
Wondering if you can find the ingredients?
While regions do vary in what is available, the ingredients in the program are typically quite easy to find. I encourage you to swap out seasonal ingredients when you can, and I’ve included a bonus Food Swaps and Substitutions Guide (custom to this program) that offers alternatives to the ingredients used in this program to give you even more options wherever possible.
You’re not required to make the recipes exactly as I’ve written them, – feel free to change it up based on what’s available, your preferences, or any allergies/intolerance you may have.
*Dairy-free refers to no milk products. **This program is not vegan.
The 90 Day Challenge Meal Plan contains Vegetarian* 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.
*this program does not have strictly vegan options
Will the 90 Day Challenge work for me in Perimenopause or Post menopause?
Yes! This program includes both resistance training and explosive cardio, two of the top training strategies for women in the menopause years (low impact options are shown in the cardio!). Additionally, I’ve created a bonus calendar for you to follow that optimizes your training to recovery days so you get the best results.
As our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training. A workout creates an inflammatory response that the body has to repair and come back strong from. If we constantly train on an inflamed system, we can’t optimize our muscle repair and regrowth, and it suppresses fat loss.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Home Workout Domination
What are the workouts like in Home Workout Domination?
Home Workout Domination works your entire body through the course of the week. For example, here’s a look at your first week:
Day 1: Booty and Back
Day 2: Chest, Shoulders and Abs
Day 3: Rest Day!
Day 4: Booty and Legs
Day 5: Back, Biceps and Abs
Day 6: Rest Day!
Day 7: Yoga for Flexibility
The workouts are set up in circuits, so you’ll do a few moves in a circuit for a few rounds, then move on to the next circuit. The foundation of this program is resistance training (using weighted objects), with plyometric moves built in, and some dedicated cardio days formatted with HIIT (high intensity interval training). Low impact mods are shown, and form guidance is always provided.
Here’s a look at the week 2 schedule:
Day 8: Total Body Strength
Day 9: HIIT Cardio and Strength
Day 10: Rest Day!
Day 11: Booty and Back
Day 12: Chest, Shoulders and Abs
Day 13: Rest Day!
Day 14: Yoga Sculpt and Flow
The program is progressive, and trackers are included so you will build on the workouts from week 1 in week 3, and you will build on the workouts from week 2 in week 4 and so forth. This is an incredibly effective and fun way to get stronger, lose excess body fat, and feel massively accomplished as you progress!
There is a separate demo video the first time you see a new workout that you can (optionally) review to see options and modifications, or if you’re familiar with the moves already you can skip that and just jump right into the follow-along workout video.
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 a great workout done. Consistency is always the key – doing part of a workout is always better than doing no workout!
I’ve also included a bonus calendar that lays the workouts out a little differently, more of a M-W-F workout program in case that schedule works better for your life and helps you stay consistent!
The workouts are between 25-35 minutes long. When a warmup and cooldown have been included in your workout (recommended) this can extend them by about 5 minutes, but there is always a link included below the video so you can skip the warmup and jump to the workout in case you’re short on time.
Another great option if you’re short on time is if a workout has 3 supersets, you could do the first 2 supersets and not do the 3rd superset. It’s ok if this happens some days! After all a partial workout is better than no workout!
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, we’re about “all or something!” You will love these workouts!
This program uses weighted objects, (there is a demo video that also shows you the bodyweight equivalent) so you could use your dumbbells or even water bottles. If you happen to have access to a barbell you could also use that (I am demonstrating with dumbbells in this program but a squat is a squat whether you’re doing it with dumbbells or a bar).
You’ll have a demo videos for each workout to show you how to do the workout with/without equipment. It goes over form and any low impact modifications for the plyometrics (explosive cardio).
Equipment I use in the workouts:
amat – alternative: a towel
dumbbells – alternatives: water jugs, cans, water bottles, laundry jugs
exercise ball – alternatives: sliders (like pieces of cardboard or paper plates)
stretchy bands – alternatives: a towel, ankle weights,
jump rope – alternative: imaginary jump rope 🙂
The equipment itself is optional, as you can use bodyweight and still get a great workout. You can also use household items to add resistance if you don’t have any equipment yet.
If you’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 and shift your body composition (muscle to fat ratio).
This changes the shape of your body and tightens and “tones” you up. You’ll lose body fat if you have it to lose – and strengthen your body by adding 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. But the result in how we look is the same!
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!
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
Will this program make me stronger?
If you’re looking to get stronger this program is for you!
This versatile program combines resistance training with explosive cardio to effectively and efficiently sculpt and strengthen your muscle. As we work our bodies against a progressively more challenging load, we stimulate the muscle tissue to adapt and respond by getting stronger. As we load our joints in explosive plyometric exercises we strengthen our bones and muscle fibers.
This program is progressive, so you can build on a strong foundation and get stronger as you go. With the combination of both repetition over time and a lot of variety in the workouts, you’ll have the perfect balance of skill building and strength building.
Watch yourself get stronger with good form and have fun along the way!
Is this program good for perimenopause or postmenopause?
Yes! This is a great format for you if you’re in perimenopause OR postmenopause!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes the type of training schedule that works amazingly well.
Working different body parts on consecutive days then taking a full recovery day (or 2) is one of my top recommended training schedules for peri and post menopausal women.
This training format also benefits us when we’re in our cycling years too, and we see better and faster results than from programs that don’t have enough recovery built in. Everybody can benefit from balanced programming. It just becomes essential when we hit our menopause years, as lower hormone levels mean we don’t recover as quickly.
The reason this is an especially beneficial format for us in the menopause years is because as our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training. Programs where you are overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones.
There are 2 training sequences I like to use for the later life stages both of which are highly effective, and Home Workout Domination includes BOTH OPTIONS. You’ll have the main calendar option and a bonus calendar with an alternative training sequence in case that works better for your schedule.
Can I do this from home? What if I’m traveling or I’m in the gym?
HOME:
Home Workout Domination is a great program to use at home. The moves are done with simple equipment like dumbbells. I sometimes use an exercise ball and some stretchy bands, but all of these have options and bodyweight options are also given. It’s a really versatile program that you can use from home!
TRAVEL:
You can totally take these with you if you’re traveling! 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 your hotel has a gym, you can do them in a gym too!
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 from wherever you are!
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.
Right away! As soon as you complete your payment, the system generates a secure login and password, and you are emailed a link to log in and access your videos and program components.
You’ll always have access to this program from any device you are on.
Yes you can use this as a beginner. 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. If the workout seems too taxing or too long, you can shorten it to just the first 2 circuits rather than doing all 3 and as you build your strength you can add on.
Every workout comes with a companion demonstration video to help you learn proper form, safe alignment and all the equipment options (you can opt for bodyweight) 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!
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Home Workout Domination 2
What are the workouts like in this program?
This super fun workout program introduces all new moves and workouts and is a perfect next step after the first Home Workout Domination!
It includes a progressive workout series that works your entire body over the course of the week, and incorporates strength training, explosive plyometrics (HIIT), barre, dedicated abs workouts and yoga for flexibility. For example, here’s a sample of the first week:
Day 1: Lower Body 1
Day 2: Upper Body 1
Day 3: Abs 1
Day 4: Lower Body 2
Day 5: Lower Body 2
Day 6: Rest Day!
Day 7: Yoga 1
The workouts are set up in circuits, so you’ll do a few moves in a circuit for a few rounds, then move on to the next circuit. The foundation of this program is resistance training (using weighted objects), with plyometric moves built in (low impact options shown, and form guidance is always provided).
Here’s a look at the week 2 schedule:
Day 8: Full Body 1
Day 9: Barre 1
Day 10: Abs 2
Day 11: Lower Body 1
Day 12: Upper Body 1
Day 13: Rest Day!
Day 14: HIIT 1
The program is progressive, and trackers are included so you will build on the workouts from week 1 in week 3, and you will build on the workouts from week 2 in week 4 and so forth. This is a super fun series that builds on the original Home Workout Domination program with new moves and workouts, in a similar format to help you continue to progress and succeed!
There is a separate demo video included that you can (optionally) review to see options and modifications, or if you’re familiar with the moves already you can skip that and just jump right into the follow-along workout video.
Your primary strength training workouts, plus your yoga and barre workouts are between 35 to 40 minutes long, which is just 5 minutes longer than the original Home Workout Domination program. This is done intentionally as part of the way to progressively stimulate your body to respond. Your abs workouts and your HIIT workouts are in the 15-20 minute range.
If you’re short on time, you can leave one superset off so you can still get a great workout done. Consistency is always the key – doing part of a workout is always better than doing no workout!
The program includes the same type of interactive calendar you enjoyed in Home Workout Domination where you can check the days off as you go through it.
I’ve also included 2 interactive bonus calendars that lays the workouts out in a format that is more ideal for my Rockstars in perimenopause or postmenopause, but are available to anyone who would benefit from this schedule due to time constraints, etc. These formats follow my classic 4 day and 3 day split, which give you either a M-Tu/Th-F workout schedule or a M-W-F workout schedule.
Your primary strength training workouts, plus your yoga and barre workouts are between 35 to 40 minutes long, which is just 5 minutes longer than the original Home Workout Domination program. This is done intentionally as part of the way to progressively stimulate your body to respond. Your abs workouts and your HIIT workouts are in the 15-20 minute range.
If you’re short on time, you can leave one superset off so you can still get a great workout done. Consistency is always the key – doing part of a workout is always better than doing no workout!
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, we’re about “all or something!” These workouts are super fun, and I can’t wait to train with you!
This program uses weighted objects, like dumbbells. If you happen to have access to a barbell you could also use that (I am demonstrating with dumbbells in this program but a squat is a squat whether you’re doing it with dumbbells or a bar).
You’ll have an optional demo video with the workouts to show you more in depth form and options that also includes time stamps so you can jump to see specific moves. It goes over more detailed form cues and low impact modifications for the plyometrics (explosive cardio).
Equipment I use in the workouts:
amat – alternative: a towel
an elevated surface – anything can work like the side of your couch or chair, a bench, an ottoman, etc
dumbbells – alternatives: barbell, water jugs, water bottles, laundry jugs
exercise ball – alternatives: sliders (like pieces of cardboard or paper plates)
Do I need to have done the first Home Workout Domination program to do this one?
No, you don’t have to have done Home Workout Domination to enjoy Home Workout Domination 2! This program works great as a standalone program, and you can jump in and enjoy it!
If you do use it after the first Home Workout Domination however, you will notice that it provides you with the perfect progressive steps to continue the type of training style you enjoyed, while upping the challenge to keep your body adapting and progressing.
This program will support you in building strength and losing body fat! Muscle responds well to a progressively challenging stimulus which is what you will give it during this program!
The combination of explosive cardio (HIIT) sprinkled in with our foundation of resistance/strength training is an awesome formula for sculpting your body. With the addition of ab workouts, barre and yoga, you’ve got everything at your fingertips to support your strong body!
To make the most of the training you are doing and to see the best results, you should focus on resting on your rest days, getting good sleep, eating protein with each meal and following the guidelines for healthy eating outlined in the eating guide.
Using the material supplied in the companion email course will also help you maximize your results and make your workouts as effective as possible. Our workouts are the building blocks for our results, but they can’t do their job without the supporting actions we take around our training (rest, nutrient intake, self care).
It is highly recommended that if you are in perimenopause or postmenopause you use one of the bonus calendar tracks (2 bonus options provided), as these contain a specially formatted schedule designed to help you get the best results!
This program has 2 training schedules created especially for you!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes 2 of the training schedules that works amazingly well in both peri and postmenopause.
We don’t need to do “different workouts” than when we were in our cycling years necessarily! We just need to be smart about using the training types that get the best results (resistance training and explosive cardio, both included in this program), and the training pace/schedule we follow when it comes to working out and recovery. This becomes more and more important in perimenopause as our hormone levels start to dwindle, and even more essential postmenopause once they are no longer cycling.
BONUS CALENDAR 1: 4 day split
Working different body parts on consecutive days then taking a full recovery day (or 2) is one of my top recommended training schedules for peri and post menopausal women.
For instance, the bonus calendar in week 1 for this option looks like this:
Day 1: Lower Body 1
Day 2: Upper Body 1
Day 3: Rest day!
Day 4: Full Body 1
Day 5: HIIT 1
Day 6: Rest Day!
Day 7: Yoga 1
This is very similar to the main calendar, but includes a rest day every 3rd day, with complimentary workouts paired on back to back days.
BONUS CALENDAR 2: 3 day split
Day 1: Lower Body 1
Day 2: Rest Day!
Day 3: Upper Body 1
Day 4: Rest Day!
Day 5: Full Body 1
Day 6: Rest Day!
Day 7: Yoga 1
This schedule is great if you prefer to train on a M-W-F schedule, and includes all the core workouts but spaces them out a bit further so you get more recovery time.
The reason this is an especially beneficial format for us in the menopause years is because as our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training.
Programs where you are inadvertently overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones. You will really enjoy this program using one of the bonus calendars and get great results from pacing yourself effectively so your body can respond effectively!
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How soon will I get my program?
You will get your program right away! 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, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
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 (or there could have been a simple typo in your email address when entered). Do a search of your junk and spam folders, and 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 can easily look your order up in our system, and 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!
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
30-Day Booty + Abs Challenge
What are the workouts like and how long do they take?
The Booty and Abs Challenge works your entire body with a special emphasis on your glutes and core! It combines resistance training and explosive cardio moves in different sequences and fun circuits. The workouts average 30 minutes in length.
The program includes workouts like:
Legs and Booty workouts
HIIT and Hot Abs workouts
Toned Upper Body workouts
Cardio Booty Barre workouts
Strong Back and Abs workouts
Sculpted Core Yoga
You’ll use equipment like a mat, dumbbells, an optional stretchy band and exercise ball. Bodyweight options are shown in the demo videos, as well as alternatives if you don’t have these items. There are a separate demo videos for the main workouts in the program that you can (optionally) review to see options and modifications, or if you’re familiar with the moves already you can skip that and just jump right into the follow-along workout video.
I’ve also included two bonus calendars* that lay the workouts out a little differently. One option is an every other day workout schedule, and the other is a 2-days on, one day off schedule. One of those schedules might be easier to be consistent with if the M-F calendar is a little intense.
*If you’re in perimenopause or postmenopause, either of those bonus calendar schedules are ideal for you, as we need just a little more recovery time in the menopause years for the body to respond effectively (due to lower hormone levels).
This program uses weighted objects, so you could use your dumbbells or even water bottles. If you happen to have access to a barbell you could also use that (I am demonstrating with dumbbells in this program but a squat is a squat whether you’re doing it with dumbbells or a bar).
Equipment I use in the workouts:
amat – alternative: a towel
dumbbells – alternatives: water jugs, cans, water bottles, laundry jugs
exercise ball – alternatives: sliders (like pieces of cardboard or paper plates)
stretchy bands – alternatives: a towel, ankle weights
This program will support you in building strength and losing body fat! Muscle responds well to a challenging stimulus, which is what you will give it during this program!
The combination of explosive cardio (HIIT) with resistance/strength training is an awesome formula for sculpting your body. With a full body program that emphasizes your booty and abs, you’ll have everything at your fingertips for dialing in a sculpted physique!
It is highly recommended that if you are in perimenopause or postmenopause you use one of the bonus calendar tracks (2 bonus options provided), as these contain a specially formatted schedule designed to help you get the best results!
To make the most of the training you are doing and to see the best results, you should focus on resting on your rest days, getting good sleep, eating protein with each meal and following the guidelines for healthy eating outlined in the training guide.
For even more support with healthy eating, add the 30-Day Challenge Meal Plan while you follow the Booty and Abs Challenge!
Using the material supplied in the companion email course will also help you maximize your results and make your workouts as effective as possible. Our workouts are the building blocks for our results, but they can’t do their job without the supporting actions we take around our training (rest, nutrient intake, self care).
Is this program good for beginners? What if I’m more advanced?
You can use this as a beginner, or even if you’re more advanced with fitness.
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. During explosive cardio moves, low impact options are suggested too, so you can lower the intensity whenever you need to.
If the workout seems too taxing or too long, you can shorten them up. You can use one of the Bonus tracks if you find you’re not recovering well with back to back workout days (especially important to use if you’re in peri or postmenopause).
The core workouts for this program have companion demonstration video to help you learn proper form, safe alignment and equipment options (you can opt for bodyweight) 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 Workout Guide, so you can get some great tips for making the most out of your program!
Is this a good program if I’m in perimenopause or postmenopause?
This program has 2 training schedules created especially for you!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes 2 bonus training schedules that work extremely well in both peri and postmenopause.
We don’t need to do “different workouts” than when we were in our cycling years necessarily! We just need to be smart about using the training types that get the best results (resistance training and explosive cardio, both included in this program), and the training pace/schedule we follow when it comes to working out and recovery. This becomes more and more important in perimenopause as our hormone levels start to dwindle, and even more essential postmenopause once they are no longer cycling.
BONUS CALENDAR 1: high volume workouts with rest days between
The bonus calendar in week 1 for this option looks like this:
Day 1: Legs and Booty 1
Day 2: Rest day!
Day 3: HIIT workout 1 + Hot Abs workout 1
Day 4: Rest day!
Day 5: Cardio Booty Barre
Day 6: Rest day!
Day 7: Legs and Booty workout 2
BONUS CALENDAR 2: 2 days on, 1 day off
Day 1: Lower Body 1
Day 2: HIIT workout 1
Day 3: Rest day!
Day 4: Hot Abs Workout 1
Day 5: Cardio Booty Barre
Day 6: Rest Day!
Day 7: Strong Back workout
The reason this is an especially beneficial format for us in the menopause years is because as our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training.
Programs where you are inadvertently overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones. You will really enjoy this program using one of the bonus calendars and get great results from pacing yourself effectively so your body can respond effectively!
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Lioness
What is included in Lioness?
The Lioness Strength Training Program includes:
8-week progressivestrength training plan
Follow-along guided strength training videos with form and alignment guidance, equipment options, and empowering coaching.
Short demo videos as a second option, if you’d like to take this to the gym or someplace where it’s not convenient to “follow along” with a guided workout video
Equipment variations: whether you are mainly using your dumbbells, or you’re using a barbell as well (see the question “what equipment do I need for the workouts” for more details on equipment used)
Workout HIIT finishers: Short high intensity interval training (HIIT) workouts to boost your cardiovascular health, plus load and strengthen your joints and bones, and improve fat metabolism
8 week meal plan complete with healthy recipes (gluten and dairy free, Vegetarian and Omnivore options), daily menus, food prep guides, and shopping lists
BONUS: Printable workout trackers to track your reps and weight used to see yourself get stronger as you go
BONUS: Complete Lioness Strength Training Guide BONUS: 60 Day Coaching and Accountability Email-Course, with a daily push to keep you on track
The Workout Program:
You’re in the right place if you’re looking to strengthen and sculpt your body – and gain confidence in yourself as you improve how your body moves and functions. This program is an intermediate to advanced progressive overload type of training program, which means you’ll build on the core series of workouts you do over time, tracking your progress as you go.
With a warmup, full workout and optional finisher (either a HIIT session or abs session) expect to spend 45-60 minutes in your workouts in this program 4 days or 3 days per week depending on the phase of the program. As we work our way into heavier equipment, resting and self care practices (like stretching and mobility) become essential in taking care of ourselves and improving the results we see. With that in mind, I’ve included some great resources for you as you go!
Your workout program guide covers essential topics like:
How muscle impacts your body composition
How muscle is gained and lost through exercise
Supporting hormone balance for better muscle health
Building muscle in your cycling years
Building muscle in perimenopause
Building muscle in post-menopause
Train on a strong foundation to keep your muscles healthy and strong
How to choose weight amount
Tracking your progress
Resting and rest days
Caring for your muscles
And more!
The Lioness Meal Plan:
The Lioness Meal Plan is a meal plan and eating guide to sustainable healthy eating that compliments an active lifestyle and supporting muscle repair and growth. It includes 8 weeks of done-for you meal plans with recipes that compliment each other throughout the week, and daily menus that simplify your life.
Eating Guide
How to use the meal plan to support this program
Eating made easy with 3 eating styles
How your muscle uses the nutrients in your food for energy and growth: protein, carbs and fat
Recipe guide, with all of the program recipes in one place. You’ll find recipes for:
Smoothies
Breakfasts
Sides and Snacks
Entrees
Vegetarian Entrees
The recipes are all gluten and dairy-free (no milk or milk products)
8 unique weekly meal plans, with all the recipes for the week you’re on in one place, a grocery list (plus a blank grocery list if you want to make your own) and your meals laid out for you in a daily menu.
I’ll send you bonus coaching emails each week to help you get the most out of this program and stay on track!
Can I set my own start date? Can I do the program more than once?
Yes and yes!
When you purchase the program, one of the first emails gives you the option to set your own start date. Once you get started with the program, you can choose to stop or start anytime.
The companion emails that come to you as you go are simply meant as helpful reminders to keep you on track, you don’t have to be on their exact schedule. If you ever want to stop them our friendly team is available to help you at support@thebettyrocker.com.
Since you are purchasing this program, it is yours to keep and you can do it again as many times as you like.
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
How long are the Lioness workouts?
Here’s a breakdown of your workout timing:
The main strength training workout videos are between 30-45 minutes long, depending on the day
A suggested warmup is 3-5 minutes
On different workout days, either a fast ab workout is added (5-10 minutes) OR a fast HIIT workout is added (10-12 minutes)
Opt to spend about 5 minutes stretching after your workout
Typically you want to give yourself between 45 minutes to an hour on Lioness training days, 4 days or 3 days per week depending on what phase of the program you are in.
This program is very user friendly so you can use it a couple different ways, depending on where you’re training:
Full Follow Along Workouts: If you’re working out from home or in a space where you can play a video to work out alongside me, full follow-along workout videos are included!
Short Workout Demos: In a gym setting, you’re moving from station to station, sharing equipment with other people, and not every gym will have all the equipment set up conveniently next to each other so setting up your phone and following along with a full-length workout video isn’t as helpful. For when you’re training in the gym, I’ve included quick tutorial videos of each individual workout move that you can reference as many times as you like. This makes it easy to move around a gym.
The program is set up in a classic 4 day split in phase 1, and a fun and challenging 3 day split in phase 2. This “split” refers to the number of high-volume training sessions you’ll have per week. Walking, yoga, mobility and self care activities are recommended on your non-training days to ensure your body has time to repair and come back strong for your next intense training session.
Phase 1 (weeks 1-4): Follow along with me as each week we’ll hit 4 dedicated strength training workouts, with an additional abs blast or “finisher” (fast HIIT session) added on. The program trains specific body parts on specific days and provides optimal recovery time as you go to give your muscles time to recover and come back strong for the next workout.
Phase 2 (weeks 5-8): Up the intensity of the strength training with new workouts in a 3 day per week training series where we’ll work against the clock to hit a specific number of reps (option to make this a 4-day training schedule by adding your abs workout to one of your other training days).
What kind of foods are included in the Lioness meal plan?
The Lioness Meal Plan incorporates a variety of whole foods into simple-to-make recipes. The meals are satisfying, and have a balanced nutrient profile featuring protein, fiber-rich carbohydrates, healthy fats and greens.
The recipes are gluten and dairy free* (though you can absolutely include wheat based products and dairy based products if you enjoy them and they don’t bother you).
For every recipe that contains meat or fish, I’ve created a companion Vegetarian recipe** that contains a balanced protein profile, so you have lots of options if you choose to not eat meat or fish.
Additionally, I’ve included a bonus Food 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.
There is also a Protein Cheat Sheet (custom to this program), which shows you the nutrient information for all the foods and recipes in this program, in case you want to reference it. As we age, our protein needs slightly increase. The recipes in this program all contain between 20-30 grams of protein, but if you need more this bonus guide gives you some tips to easily boost the protein in your day.
Wondering if you can find the ingredients?
While regions do vary in what is available, the ingredients in the program are typically quite easy to find. I encourage you to swap out seasonal ingredients when you can, and I’ve included a bonus Food Swaps and Substitutions Guide (custom to this program) that offers alternatives to the ingredients used in this program to give you even more options wherever possible.
You’re not required to make the recipes exactly as I’ve written them, – feel free to change it up based on what’s available, your preferences, or any allergies/intolerance you may have.
*Dairy-free refers to no milk products. **This program is not vegan.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
Will the meal plan support my workout results?
Yes it will! Eating enough carbohydrates to replenish your muscle glycogen stores and enough protein for muscle repair and regrowth are important aspects of a well-balanced eating plan that will help you get the best results from your training.
Eating enough in general for your body’s energy needs is an essential part of supporting your brain function, daily energy output and any workouts you do. Your energy needs may change from day to day, depending on what you’re doing and this program makes it easy to eat right and vary things day by day.
Many people who are underweight or lack the “tone” they want to see have not been eating enough in general, or haven’t been eating enough of specific nutrients (often protein and carbs) to support their training efforts. In order to see “tone” we need muscle tissue.
When we eat protein, the body breaks it down into amino acids. Our body uses those amino acids to repair our muscle tissue, and it also uses them for things like brain function, hormone and enzyme function and our immune system response. When we don’t have enough protein circulating in our system from say, our last meal, the body breaks down our muscle tissue to access the amino acids that are stored there.
So if you don’t eat enough protein for your needs and you’re also active, you’re constantly breaking down more muscle than your body can repair. This means you can never really get “shredded” aka develop strong muscle tissue.
The more muscle we preserve and create, the more efficiently we burn body fat as well. So simply eating enough protein for our needs daily, and creating balanced meals that include protein, fiber-rich carbs and healthy fat is a great way to support your body’s ability to strengthen your tissue around your workouts.
The recipes in this program are gluten free and dairy free, have both omnivore and vegetarian options, and are balanced from a nutrient perspective, with about 25-35% of your meal coming from protein, 35-45% coming from carbs, and the rest from healthy fat.
The Lioness Meal Plan does not count calories, as it is focused on providing a sustainable eating system with low-maintenance, balanced meals. You’ll get a Protein Cheat Sheet as a bonus with your program with all of the nutrition information broken down in case you’d like to see it, plus helpful suggestions for increasing the protein in your meals if you want to do so.
It focuses on the nutrient density in whole foods, and on combining them into easy, tasty recipes that support our bodies, combining them for the best impact on your health, energy levels, and active lifestyle. You are in control ultimately, and can flex your meals to fit your daily energy needs.
The Lioness Meal Plan contains Vegetarian* 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 Vegetarian meals contain between 20-30 grams of protein, and you can check on the nutrition information in your Bonus Protein Cheat Sheet.
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.
*this program does not have strictly vegan options
Will Lioness work for me in Perimenopause or Post menopause?
Yes! This is a great program for you if you’re in perimenopause OR postmenopause!
Not only does this program include resistance training and explosive cardio (essential for us as we age, helping us improve bone density, preserve and add lean muscle, and lose body fat) it includes the type of training schedule that works amazingly well.
In phase 1, you’ve got different body parts being trained on consecutive days for 2 days in a row, followed by a rest day or two. In phase 1, you’ve got super challenging full body workouts spaced out by recovery days. Both of these training schedules are extremely beneficial at every age (including our cycling years), and they happen to be optimal for us in seeing great results in our menopause years.
Everybody can benefit from balanced programming. It just becomes essential when we hit our menopause years, as lower hormone levels mean we don’t bounce back as quickly from our workouts. As our levels of estrogen and progesterone drop and then fall off, it takes a little longer to recover from our training. Programs where you are overtraining never give your body time to catch up from the inflammatory load that an effective workout gives you, meaning you’re always breaking down more muscle than your body can rebuild, and that contributes to slowing your metabolism making it harder to lose body fat.
You want to be able to give your all in the workouts that you do so you can stimulate the muscle to respond, then recover effectively so you can create the maximum stimulus in your next workout as well. Nutrition plays a role here too, you must be eating enough protein and food in general to support your energy.
Overtraining can affect you at any age, but we’re especially sensitive to it later in life with the lower levels of our hormones.
There are 2 training sequences I recommend and prescribe for the later life stages, both of which are highly effective, and Lioness includes BOTH OPTIONS. You’ll have the 4 day split in Phase 1, and the 3 day split in Phase 2.
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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PerimenoFit
What is included in PerimenoFit?
PerimenoFit is an 8-week progressive strength training program designed for women in perimenopause, and includes a cookbook with protein-forward, fiber-rich recipes.
The program includes a Perimenopause Essentials Guide that covers:
Perimenopause, explained
Perimenopause training strategies: type and tempo
Proactive self care practices
Low impact daily actions that add up
How gut health supports your hormones
How protein impacts your body composition
Sleep and stress resilience in perimenopause
The workout program includes resistance training options for you – whether you want to begin with your own bodyweight and gravity for resistance, to work with home workout equipment for resistance, or to use heavier equipment for resistance. There is a separate video each day with a specific follow along workout class for the option that best suits you:
Bodyweight: a towel, an elevated surface (chair, ottoman, etc)
Home equipment: dumbbells, an optional exercise ball, an elevated surface (chair, ottoman, etc), optional stretchy bands
Heavier equipment: dumbbells, a barbell and weight plates, exercise ball, pull up bar, bands
The workout program also includes:
warmup and cooldown videos around each workout (filmed separately so you’re in control of having the option to use them, time permitting)
4:00 plyometric/explosive cardio tabata sessions at the start of each strength training workout (filmed separately so you’re in control on days you have less energy and can skip the explosive cardio that day. These videos always show low impact options as well)
mobility and yoga videos for your non-training days to improve your flexibility, joint health and muscle response
calming breathing activities once a week to support your nervous system and stress response
tracking sheets so you can track your workout progress as you go
This is a progressive overload style training program. That means that the workouts repeat week by week for some weeks, and then get added onto as you go, so you can incrementally get stronger and challenge yourself against a progressively more challenging load – adding more reps or more weight. The rep ranges suggested help you get comfortable and options to increase the challenge are suggested.
In perimenopause, we need to provide an effective stimulus to our muscle tissue in order for the body to adapt and respond. That means you want to make the workouts tough for yourself by finding the right amount of resistance to work against. A workout creates an inflammatory response, and in perimenopause we don’t “bounce back” and recover as quickly as we used to, due to lower hormone levels.
This is why the recovery days and self care pieces become really important to pay attention to, and will help you see better results in the long term than training nonstop (which can lead to a constant state of inflammation that makes you lose more muscle and store more body fat).
The program is designed with the option to train with either 3 main higher volume training days per week or 4, and you can take either option (or use the program twice taking a different option each time). You can use the program as many times as you like, once you get it it’s yours to keep.
The cookbook offers 50 recipes for breakfast, smoothies, entrees (lunch or dinner) and snacks that are protein-forward and rich in gut friendly fiber. It includes Vegetarian meal options.
In perimenopause, our needs for protein go up a bit for two reasons: one, as we age, we don’t absorb the amino acids in the protein foods we eat as easily, meaning we need a little more protein than we used to in order to do all the tasks the body needs it for. Examples include cognitive function, hormone and enzyme function, immune health and muscle repair and regrowth. If your body can’t find the amino acids is needs circulating from your last meal, it breaks down your muscle tissue to get the stored aminos there. If we constantly break down our muscle without enough rebuilding opportunities, our metabolism slows and we’re more prone to fat storage.
The second reason we need a bit more protein in perimenopause than we used to is because our hormone levels are lowering, and this can make us more prone to muscle loss unless we’re mindfully eating and training in ways that support its preservation (all of the things you’ll gain access to in the PerimenoFit program to give you an advantage over this process).
All of the meals in the program contain a more optimized amount of protein (including the Vegetarian recipes) and show you how you can translate this to any recipe you’re making. It’s quite easy to do, and all the nutrient information for all the recipes is included in the guide in the protein cheat sheet section.
The recipes also contain plenty of fiber to support your gut health. Gut health is really important to pay attention to in perimenopause, as many essential functions from hormone balance to nutrient absorption happens in our gut and relies on a balanced microbiome. Lower levels of estrogen make us more sensitive to regulating our blood sugar response, and mindful nourishment goes a long way to supporting the many hormones that work together to help us feel our best.
You can use these recipes as a foundation to build on, as perimenopause is a transition between our cycling years and post menopause and getting enough protein will help support holding onto our muscle tissue, lose body fat, preserve our bone density and giving us the building blocks needed for many other body functions as well. Eating fiber-rich whole food carbohydrate sources will support your energy and your gut health, which is an important center for processing our hormones and keeping them balanced.
As a special bonus, you’ll also get the first 30 days of entrees from My Dinner Plan, to give you even more tasty options to explore.
How do we need to train differently in perimenopause?
Some of the things that will help your body respond optimally to your workouts in perimenopause are:
making your training sessions sufficiently challenging for yourself
providing your body with enough recovery to repair and come back stronger from those tough workouts
eating enough of the right nutrients around your workouts to support repair and recovery
being proactive with your self care and stretching to support your joints
Resistance training and explosive cardio/plyometrics are two of the most effective ways to add volume to your workout and challenge yourself effectively when you’re training.
Of course resistance training is subjective to each of us. As you build strength, the things that felt heavy when you started will later feel light – but you have to build yourself up over time. PerimenoFit offers you multiple options to start where you’re at (bodyweight, home equipment, heavier equipment).
Explosive cardio isn’t the same thing as endless cardio. You’ll often hear people say “cardio is bad for menopause because it elevates our cortisol.” Any workout that you do at intensity, including resistance training, elevates your cortisol. The body responds and recovers and comes back strong again. The issue with perimenopause is that we’re more sensitive to our cortisol response because we have lower hormone levels. So overdoing it (with cardio OR any type of training) means we struggle to recover and see results.
This is where the short explosive cardio comes into play, and makes a great counterpoint to the resistance training. It’s short in duration, and taxes your system efficiently in a short, typically timed session. It loads your joints and improves the strength of your fast-twitch muscle fiber and bones. It improves your cardiovascular health. It also helps increase fat loss.
Perimenopause means we’re in transition. Our energy levels fluctuate. Some days we won’t feel up to any type of explosive movement. The beauty of PerimenoFit is that the short cardio blast is filmed separately and at the start of the workout. On days you have less energy, you can skip it and just opt for the resistance training instead. That way you can flex the program with what feels right to you on any given day.
A workout creates an inflammatory response that the body has to repair and recover from in order to build muscle. Training too often at any age prevents this process from happening efficiently. But in perimenopause, our lowering hormone levels mean we don’t recover as effectively or as quickly as we used to. So it becomes essential to follow a well-balanced training structure where we can recover well from the workouts we do.
That structure can look many different ways. In PerimenoFit, you get 2 complete program options. One includes a M-W-F training schedule, with self care and stretching videos in between your higher volume training days. The other is more of a M-Tu/Th-F training schedule. You can experiment to see what works best for you. The important thing is to give your body enough time to recover, and surround your workouts with the supporting actions that enable it to repair, build muscle and support fat loss.
Some of those supporting actions include what you eat, others will be supporting your nervous system response, others may be things that go beyond this workout program, like support for your hormones from a doctor. Suggestions and resources are provided.
What about cardio in perimenopause and my cortisol levels?
I totally understand how confusing it is to hear “don’t do cardio, it raises your cortisol,” and here I am saying “we’re combining resistance training with explosive cardio in perimenopause.” So I wanted to explain how it works, and how you’re ultimately in control with PerimenoFit.
Every workout we do (whether it’s resistance training or cardio) creates a cortisol response, it’s just that we’re not as resilient to the impacts of cortisol in perimenopause due to lower levels of hormones. We still want to challenge our bodies at this life stage, we just want to do it more mindfully and take appropriate recovery as well.
Resistance training is an aerobic form of exercise – our heart rate goes up, especially when we’re really pushing some weight! But when it comes to “cardio,” which we tend to think of as running, elliptical, or any form of exercise that we get our heart rates up that’s not specifically “weight lifting” a lot of women are just overdoing it without enough recovery, and without much resistance training in the mix – and too much of it can leave the body subject to a greater cortisol load than it can handle as easily.
That’s why a lot of people will tell you “don’t do cardio in perimenopause.” If we’re a little more sensitive to the cortisol response, too much cardio will set us back and make it harder to recover. But that is actually true of any kind of training. Too much training in general will make it harder for us to recover and undermine the results we hope to see – because any form of strenuous exercise is a form of stress to our body.
Finding that sweet spot in perimenopause is why we have custom training schedules, and why we focus on training types that give us “more bang for our buck,” as in are highly effective and efficient. Namely, resistance training where we’re working hard against a load, and explosive cardio which is short in duration and high volume in nature so we get a fast response and all the benefits in a shorter amount of time.
Exercise may be a stress to the body, but it can be a healthy form of stress when we’re recovered and ready for action. In perimenopause, we just have to be more mindful of actually being well recovered before we train than we used to be. In our cycling years, we could bounce back from the inflammatory load created by our workouts more quickly, due to higher levels of hormones. We also weren’t as sensitive to the impact of cortisol as we are now. This just means we need to make the most of our training sessions, and have a thoughtful plan that gives us the recovery we need to maximize our workout results.
PerimenoFit includes an ideal training schedule so you will recover well around your training sessions. It pairs longer low impact resistance training/strength training with short, explosive cardio workouts. The explosive cardio sessions are 4:00 tabatas, filmed separately from the strength training sessions – giving you complete control over how you use them. You can completely leave them out if your nervous system needs a reset, or you’re having a lower energy day. And conversely, you can double them up if you’re feeling spicy and raring to go! You’re in control.
I suggest taking a break from long, slower, or more distance cardio on multiple days a week in favor of more resistance/strength training, and more of the explosive cardio varieties.
Is this program ok if I’m a beginner/intermediate/advanced?
This program has multiple options, making it a great option regardless of your fitness level.
Beginner:
If you’re a beginner, or coming back to fitness after some time off, the bodyweight track is a great way to rebuild a strong base and apply all of the perimenopause training principles. Once you complete the program, you may choose to use it again with the home equipment version, adding in some weights – or exploring one of my other programs that uses weights and offers a custom perimenopause track.
Intermediate:
If you’re intermediate, you’ve got some training experience and likely access to some equipment. You can use any of the options provided – whether you happen to be traveling and need to use a bodyweight class one week, or you’ve got equipment available to use at home (or you’re in a gym). Using your dumbbells you can work within the suggested rep ranges and ramp up the challenge to your body over the course of the program.
If you find that the dumbbells you have aren’t sufficiently challenging for you at some point, you may want to get access to some heavier equipment like a barbell and weight plates to help you challenge yourself further. The program also offers suggestions to lower the rep ranges so you’ll increase the amount of resistance used, and options to make the workouts more challenging in other ways if you find yourself wanting more.
Advanced:
If you’re more advanced, you’ve got more training experience and are likely more comfortable with reps, rep ranges and using a variety of equipment. The heavier equipment track will be ideal for you to start with. While the program is shown in an 8-12 rep range, this is just to give the full spectrum of demonstration to anyone who is starting out. Suggestions for going lower in the rep range (6-10 is the next step down, then 4-6) are included for you so you can increase your training volume as it feels appropriate.
You’ll also have access to two different training sequences, the 3-day or the 4-day week. You may prefer the 4 day as it’s a little higher in volume if you’re well-conditioned going into this program. Rest and recovery are still important for you, as you likely know – so pace yourself and use the suggestions in the program to increase or decrease the workout intensity on any given day.
Depending on which track you choose (bodyweight, home equipment or gym equipment – and you can switch whenever you like) the workout length varies slightly.
Bodyweight workouts: 20-25 min (plus optional 4:00 cardio blast, warmup and cooldown stretch)
Home equipment workouts 25-30 min (plus optional 4:00 cardio blast, warmup and cooldown stretch)
Heavier equipment workouts 35-40 min (plus optional 4:00 cardio blast, warmup and cooldown stretch)
Workout days also include a 4 minute explosive cardio session that you can elect to do or not, your choice and depending on your energy balance that day.
Workouts also contain an optional warmup and cooldown video that you can elect to use or skip, depending on your time and needs. Those are between 3-5 minutes long.
Mobility and yoga classes are also included to use on your recovery days, and are all between 20-25 minutes in length.
What equipment do I need?
Depending on the track you choose for your resistance training, your needs will vary. Here’s what you’ll need for:
Bodyweight workouts: occasionally a towel, an elevated surface like the side of your couch or a chair, or folded up towels
Home workout equipment workouts: dumbbells, stretchy bands, an optional exercise ball and an elevated surface like the side of a couch or chair
Gym equipment workouts: dumbbells, barbells and weight plates, bands, a high bar (for pull ups – options shown to build up to them), and a bench or elevated surface.
What kind of foods are included in the cookbook?
The PerimenoFit Cookbook offers 50 recipes for breakfast, smoothies, entrees (lunch or dinner) and snacks that are protein-forward and rich in gut friendly fiber. The recipes are gluten free and mostly dairy free.* For every recipe that contains meat or fish, I’ve created a companion Vegetarian recipe** that contains a balanced protein profile, so you have lots of options if you choose to not eat meat or fish.
In perimenopause, our needs for protein go up a bit for two reasons: one, as we age, we don’t absorb the amino acids in the protein foods we eat as easily, meaning we need a little more protein than we used to in order to do all the tasks the body needs it for.
Examples include cognitive function, hormone and enzyme function, immune health and muscle repair and regrowth. If your body can’t find the amino acids is needs circulating from your last meal, it breaks down your muscle tissue to get the stored aminos there. If we constantly break down our muscle without enough rebuilding opportunities, our metabolism slows and we’re more prone to fat storage.
The second reason we need a bit more protein in perimenopause than we used to is because our hormone levels are lowering, and this can make us more prone to muscle loss unless we’re mindfully eating and training in ways that support its preservation (all of the things you’ll gain access to in the PerimenoFit program to give you an advantage over this process).
All of the meals in the program contain a more optimized amount of protein (including the Vegetarian recipes) and show you how you can translate this to any recipe you’re making. It’s quite easy to do, and all the nutrient information for all the recipes is included in the guide in the protein cheat sheet section.
The recipes also contain plenty of fiber to support your gut health. Gut health is really important to pay attention to in perimenopause, as many essential functions from hormone balance to nutrient absorption happens in our gut and relies on a balanced microbiome. Lower levels of estrogen make us more sensitive to regulating our blood sugar response, and mindful nourishment goes a long way to supporting the many hormones that work together to help us feel our best.
You can use these recipes as a foundation to build on, as perimenopause is a transition between our cycling years and post menopause and getting enough protein will help support holding onto our muscle tissue, lose body fat, preserve our bone density and giving us the building blocks needed for many other body functions as well. Eating fiber-rich whole food carbohydrate sources will support your energy and your gut health, which is an important center for processing our hormones and keeping them balanced.
As a special bonus, you’ll also get the first 30 days of entrees from My Dinner Plan, to give you even more tasty options to explore.
You can change these recipes to suit you, they are not rules you must follow, just suggested options to help you set up a good foundation for eating in this life stage. While regions do vary in what is available, the ingredients in the program are typically quite easy to find. I encourage you to swap out seasonal ingredients when you can.
You’re not required to make the recipes exactly as I’ve written them, – feel free to change it up based on what’s available, your preferences, or any allergies/intolerance you may have.
*Dairy-free refers to no milk products. In a few recipes, Greek yogurt or cottage cheese is suggested as an add-on but can also be omitted if you do not tolerate dairy well. **This program is not vegan.
Absolutely you can. While my focus in this program is educating about perimenopause and the way our hormones change during this life stage, things follow a similar path once we get to the postmenopausal years and our estrogen and progesterone levels drop off.
Learning to train and nourish ourselves optimally in perimenopause sets us up for stronger postmenopausal years, and the workout, nutrition and recovery strategies we want to start using in perimenopause are also what will serve you postmenopause as well. You could use this program with tremendous success, as these strategies will also support you.
Can I do this program if I’m on HRT? What if I’ve had a hysterectomy?
Yes, you can do this program (and benefit from it!) if you’re on HRT.
If you are currently receiving hormone therapy, that doesn’t change what life stage you are in. For instance, if you’re in perimenopause and on hormones, you’re still in perimenopause. If you’re in post menopause and on hormones, you’re still post-menopause. The recommendations for your life stage when it comes to training and eating don’t change, even if you’re using some hormone replacement therapy.
If our body is a big machine with lots of dials that can be fine-tuned, HRT is one of the dials. Exercise is one of the dials. Nutrition is one of the dials.
What changes in peri and post menopause are the settings for those dials. When our body is no longer producing hormones naturally, we need to adjust the way we train and eat, and if we can also get some HRT in the mix it just makes everything work better. If we only take HRT and don’t also adjust our training structure and eating to the right settings, that HRT dial is trying to do all the work by itself. The same could be true with diet and exercise. If we dial in those factors without any support for our hormones, those strategies will work – but they may take a little longer than for someone who is also using hormone replacement therapy.
Can I use this program if I’ve had a hysterectomy?
Yes, you can absolutely use this program, and it will benefit you. Removing the uterus doesn’t typically change your hormone cycles as the hormones are predominantly made in the ovaries. So following the balanced training laid out in PerimenoFit is a great way to support the fluctuating and lower hormone levels that come along with perimenopause.
What if I’ve had my ovaries removed?
If you have had your ovaries removed, this means you’re post menopause. “Surgically post-menopause” is the correct term, because the hormones we need to cycle are mostly made in the ovaries. Once our period stops naturally (due to the ovaries no longer producing eggs), we are post menopause. So if the ovaries are removed, we’re also post menopause. The program would also work great for you, as everything we want to do in perimenopause helps to set us up for the best practices we’ll follow post-menopause as well.
Can I incorporate PerimenoFit with my current exercise routine or recreational activities?
I suggest not pairing this program with another exercise program, however it may be fine to do it alongside recreational activities you enjoy, with some potential modifications to the plan (suggestions below).
We typically don’t recommend combining training programs because this program has been designed to challenge specific muscles on certain days, then rest them effectively in preparation of the next workout.
If you don’t rest enough, you won’t get results – and this is more true than ever in perimenopause. If you don’t train effectively (as in “hard”) in the workouts you do, you also won’t get results – and if you come to your training tired or your body is still dealing with the inflammation created from your last session you can’t output as much energy.
The program offers lots of options to customize it to make it more (or less challenging) to suit exactly where you’re at. For instance, you are in control of whether or not you do the explosive cardio on any given day, as those videos are filmed separately. You have the option to change the rep range for the workouts (i.e. working in a lower rep range means your weight will increase). Plus, there is a bodyweight version, a dumbbells version and a barbell and weight plates version of each workout, enabling you to work out at your current level and with what you have available as you build strength.
If you’ve heard it said that you need to “lift heavy sh!t” in your menopause years, this is 100% true! Remember that “heavy” is subjective to each of us, and we have to meet ourselves where we’re at and build up safely on a strong foundation, which is my specialty. Dr. Stacy Sims has been on my podcast talking about this very thing.
When it comes to your recreational activities, I have a few tips in keeping with what we just went over.
If you enjoy running (or another type of cardio activity), I would leave the explosive cardio out of the workouts on your scheduled training days from the program, and add in your running on those days. That way your body gets its stimulus on the same days and plenty of recovery in between. You may need to make other modifications to the training schedule depending on how your body feels, and how well you recover. Remember, overtraining is not our friend in perimenopause.
If you enjoy hiking or a more low impact type of sport, you kind of have to feel it out. If you hike all weekend, you may need to take a recovery day (or two) at the beginning of the week rather than diving straight into your workout on Monday. You’ll get better results (especially in perimenopause) when you recover effectively after strenuous activity.
You are not missing out on getting results or messing up your program taking additional recovery days, or changing the calendar to suit your activities. Remember, the program was written without any of your activities in mind, so you will need to modify it if you are adding things in.
How is this program different from your other programs?
You still get lots of me, with all the follow along workout vids with form and alignment guidance that you know and love! But I went one step further with this one, you get 3 video options for each workout: one with just your bodyweight, one with home workout equipment like dumbbells, and one with heavier equipment like barbells. So anyone who gets the program can start with what they have and progress.
The program is also specifically formatted in one of the best sequences for perimenopause – and includes another bonus calendar scheduled sequence that is also ideal. The workouts combine explosive cardio and low impact resistance/strength training. What’s cool is that you can opt in or out of the cardio on any given day since it’s at the beginning – in perimenopause our energy levels tend to fluctuate a lot, so it’s good to have that option.
I also provide a lot of education about the perimenopause journey, which is not in any of my other programs, so that once you complete it you’ll have a way deeper understanding of the entire process and know exactly how to train moving forward (if you have other programs of mine, they have likely been upgraded in a way that would be beneficial to you as well and include more options that address the menopause years).
This program also has a cookbook with recipes optimized for perimenopause to help you get just a little more protein, plus show you how easy that is to do. They’re all rich in fiber and whole food based.
So yes, this program is similar to my other programs in quality and follow along workout videos, professional workout programming and all the other things I deliver, but it is specific to perimenopause with unique guidelines, bonus gifts, a unique workout plan and unique recipes.
How do I access my program, and how soon will I get it?
You will get your program shortly after you make your purchase! Once you check out, 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 within 5-10 minutes. It sends this to the email address you used when you made your purchase.
Your program is digital, and does not get shipped in the mail. You’ll be able to access it with your personal login and password, using the link sent in your welcome email.
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! If you made your purchase while you were already logged into the dashboard, simply log out and log back in to refresh your purchases and unlock your new program.
Already got your program but having trouble finding your login information?
If you don’t see your welcome email within 5-10 minutes or so of making your purchase, it may have gone to spam, or junk, or an “other” box depending on your email service provider (or there could have been a simple typo in your email address when entered).
Do a search of your junk and spam folders, and 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.
If you used Paypal to make your purchase, and there is a different email address associated with that account, your login details may be sent to that email, so be sure to check if that’s not the email you use normally.
We can easily look your order up in our system, and 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.
How long will I have access to my program?
Once you purchase this program, it’s yours to keep and use again as many times as you like!
What about payments? Will I be charged again?
If you purchased the program with a one-time payment, that is the only charge you will have. You will have full access to the program moving forward and can use it again as many times as you like.
If the program had an option to pay in installments, you will receive those specific charges until your balance is paid in full. There are no additional charges or fees, and you will have full access to your program from any device from the date of your first payment and moving forward, and can use the program as many times as you like.
But aren’t there other things you have that are charged monthly?
The only paid program that I have that is charged monthly is the Rock Your Life fitness membership, which includes new challenges every month with options for women of all ages and life stages, a massive recipe database, and weekly classes. Because we are constantly creating new content for our members and providing our highest level of coaching and support, that is a monthly membership (with the option to cancel anytime).
But don’t you have things that expire and go away after a set time has passed?
The free Make Fat Cry Challenge is a program that anyone can sign up for and is sent to your email daily, with videos that expire every 24 hours to keep you on track. This is done to help anyone who has trouble sticking to a workout program get back on track, and establish accountability. There are options to access the original Make Fat Cry Challenge program inside the Rock Your Life fitness membership, and it is also included as a bonus gift inside the 90 Day Challenge.
Are there modifications for my specific injury/illness/condition?
I am SO sorry to hear you are dealing with an injury or have gotten ill.
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
What if I need help or support?
Send us an email anytime at support@thebettyrocker.com! We’re always happy to help!
We can help with things like:
missing emails
updating your contact information
restarting your support emails
general questions about your workouts and eating questions
and more!
Rock Your Life
What does the Rock Your Life membership include?
Rock Your Life is a fitness membership that gives you 24/7 access to ongoing customized training programs, healthy recipes, a massive support network and direct access to me and the Team Coaches.
FUN CHALLENGE PROGRAMS
With over 70 challenge programs (and more being created regularly), you’ll always be inspired to work out!
We make sure you can find the perfect option that fits your life right now with choices in lots of different categories. We’ve got bodyweight challenges, challenges that use simple equipment like dumbbells, and challenges that use heavier weights like a barbell. There is a wide variety of time frames to choose from.
Sometimes it’s more motivating to focus on a short term goal rather than a whole 30 days, so you’ll also find plenty of variety like 5-day, 7-day, 14-day and 21 day challenges in the mix with the 30 day challenges.
Ensuring you can be consistent with your training by providing you with lots of options is why we get such great results!
CUSTOMIZED PROGRAMMING FOR YOUR LIFE STAGE
And speaking of options, every challenge program has options for women in different life stages. As we get into perimenopause and postmenopause, we really benefit from adding a little more intentional recovery between high volume training sessions. That’s where I come in! Each challenge has options for you that will help you get the best results at every age.
NEW DROP IN CLASSES ALL WEEK LONG!
The Team Betty Rocker coaches and I teach new classes all week long! If you’re not following a program, you might enjoy just taking drop in classes, or seeing what’s new and exciting!
There are a wide variety of options available – from strength training to HIIT to yoga to barre, kickboxing and more! We send out the class schedule every Monday and you can drop in if our class time works for your schedule. All classes are recorded and added to your class library for you to access 24/7!
CLASS LIBRARY
You’ll have access to over 1000 workouts, searchable by time, type of class, body part you want to train and more! You’ll never miss an opportunity to #stopdropandbettyrock whether you’re home, traveling, at the gym or outside!
HEALTHY RECIPES
You’ll have access to over 400 healthy recipes that include nutrient information. Plus, you’ll get a Jumpstart healthy eating guide as a bonus when you join 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.
SUPPORT, COMMUNITY and COACHES
Speaking of the coaches, we’re available to support our members! We have a private women’s fitness community you’re invited to join as a Rock Your Life member, and we’re also available via email.
Our community is a strong, empowering place to be. It will uplift you, give you new friends, motivation and support if you’d like to join us!
simple, home workout equipment like dumbbells, an exercise ball, or stretchy bands.
heavier equipment like barbells and weight plates (for those who have access to that type of equipment).
Challenges are clearly marked with the type of equipment used (if any), and we’re frequently showing modifications and options, so you’re always welcome to try anything that looks fun to you!
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.
We have a ton of variety so that you can find a workout or challenge to suit your ideal time frame! You can choose from a variety of time frames, including…
Can I do this if I’m a beginner? What if I’m more intermediate to advanced?
Great news, Rock Your Life has the most options of anything I offer, and you can train with us if you’re a beginner (or coming back to fitness), if you’re intermediate, or if you’re more advanced!
You can build (or rebuild) your foundation with the Back to Basics Challenge, try out one of the low impact challenges or a bodyweight challenge to build a strong base. We always offer modifications and options!
You can work out from home (or in the gym) with your dumbbells, building confidence and strength as you ramp up the resistance used with our expert guidance and form cues. Check out fun challenges like the Body Sculpt Challnege, Strong For Life, Rockin Abs and Booty and more! We always cover alignment and core stability to ensure you have good body awareness and get stronger safely!
You can train from your home gym or at the gym with heavier weights using a barbell and weight plates and ramp up the resistance level over time with progressive overload workouts designed to challenge you with different skills and sequences! Check out the Rockstar Weight Training series and the many progressive strength training challenges! No matter how advanced we get, we still reference our form and alignment, and listen to our bodies.
In Rock Your Life, we have thoughtful programming for every fitness level so you can start where you are and get stronger over time!
Is this good for perimenopause? What about postmenopause?
The short answer is yes, and yes!
I provide custom sequencing and guidance for our challenges that are optimized for you based on your life stage.
When we’re still in our cycling years, our body has a natural fluctuation of estrogen and progesterone throughout the month. We want to train at an intensity level that supports where the hormones are in our cycle.Since we all have unique timing and lengths to our cycle, I provide guidance and balanced challenge programs. This will help you easily customize your training schedule for your needs so you can maximize your workout effectiveness to sculpt muscle and lose body fat, avoid burnout and feel your best.
As we reach perimenopause our cycle starts to slow down causing hormone levels to fluctuate. This affects the body’s ability to recover from our workouts, meaning it’s easy for us to get into an inflamed state by overtraining and not realize it – which sabotages our results by causing more fat storage and more muscle loss. Combined with our body’s additional need for amino acids and our higher sensitivity to insulin we are often set up for a perfect storm that makes everything we did in the past feel like it’s not enough, or not working anymore.I give you custom programming for every challenge so you can make your workouts and rest periods really effective, plus I support you with the nutrition information you need so you can put all the right information together to create an optimal state to sculpt lean muscle and lose body fat.
Once our cycle stops and we reach post menopause, the absence of key hormones that used to drive things like muscle and bone remodeling, fat loss and even our energy levels means we have less resilience to recover from things like endless cardio and overtraining, and we don’t bounce back as quickly. Combined with our increased need for key nutrients that don’t get addressed, many women often struggle to lose weight and regain their energy.I provide you with custom training schedules for each challenge so you can stay safe and strong while challenging yourself effectively, recovering effectively, and eating to support your training. Putting these tools together will help you create that state in your body to optimize fat loss, sculpt lean muscle, and support bone density for years to come.
Yes! And you get to choose the best one for you! The coaches and I are always there to offer support and guidance in choosing the best one if you’re not sure, but all it takes is selecting the time frame you want to train in, whether or not you want to use any equipment, and then just browsing from the options you narrowed down!
Every quarter we host live challenges (which are super fun) and invite the whole community to participate! Anyone who wants to join can start anytime, as we post each new day of the challenge inside the interactive challenge calendar. All the members can access and view the new workouts anytime, so you never miss out!
You don’t have to start a new program every month if you don’t want to, we want you to have plenty of space to complete your current program, and we provide lots of flexible schedule options for you so you are empowered to pace yourself appropriately.
You can also choose classes from the class library, or come to a drop in class if you’re in between challenges. We also have lots of short challenges to take if you want a short-term motivational boost – like a 5-day challenge, or a 14 day challenge. We have all kinds of options to make sure you always have something to look forward to!
As soon as you join, I’ll send you an email so you can log into your private member’s area on any device. I’ll share an Orientation with you to help you get set up and find everything easily. It’s all laid out and very easy to see, access and use. Just show up and I’ll walk you through it!
Here’s a breakdown of exactly what happens once you join.
Once you join Rock Your Life, you’ll receive a Welcome email with a secure login and password so you can access everything! (don’t see that email within 5 minutes? Check your spam, and if it’s not there, just email us at support@thebettyrocker.com so we can help you!)
Once you log in, you will see Rock Your Life inside the dashboard, alongside all of the other Betty Rocker programs I offer. Rock Your Life will be unlocked (any other programs you own will also be unlocked on the dashboard too).
Select Rock Your Life and that will open a separate Rock Your Life menu!
Start with Orientation. I’ll ask you some questions about yourself, and take you on a short tour of where to find everything you now have access to, along with some suggestions about how to select a challenge program.
If you’re ready to choose a challenge, from the Rock Your Life Menu select “Challenges!” That will open a page with all the available challenges!
At the top of the Challenges page, you’ll see the challenges that are 🔥 hot right now, followed by challenges in alphabetical order. Once you start a challenge, your “active” challenges will show at the top as a shortcut.
To choose a challenge, use the handy filters to narrow down your choice. You can filter by time, equipment used, challenge series, type (progressive or non-progressive).
Challenges are built in interactive calendars, so you can check the days off as you go and have a shortcut to the private group to check in, ask a question or see what people are up to.
Read the “About the Challenge” to learn more about custom tracks for different life stages, and choose the best track in the calendar to follow based on where you are at!
Once you have chosen a challenge, go back to the Rock Your Life menu and check out the Recipes collection!
From the Rock Your Life menu, you can also join the Community if you are interested in being part of it! (Totally optional, you can also get support from us anytime with a simple email!)
From the Rock Your Life menu check out and download your Bonus Gifts!
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!
We’ll be there to support you, just reach out anytime!
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these online workouts, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
I can’t find my Login/Welcome Email – Can you Help?
Thank you so much for your purchase! And yes! So happy to help. Right after you complete your purchase, our system goes to work and creates a secure login for you to access your new program. It sends that information to you within 5 minutes of your purchase to the email address you used when you made the purchase.
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 ordered a new program under a different email than your first purchase, you may also want to reach out to us as we can easily merge your 2 different email accounts so you just have one login. If you have just made a new purchase and it’s not showing up in your dashboard, simply log out and log back in.
Troubleshooting tips:
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 were on our list in the past and unsubscribed, our system cannot send your login email or information. Just reach out to us at support@thebettyrocker.com and we can send you a confirmation email to grant us permission to email you again.
If all else fails….
You can email us at support@thebettyrocker.com if you 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!
How is the Rock Your Life Membership different than other Betty Rocker Programs like the 90 Day Challenge, Home Workout Domination, Lioness, etc?
All of the Betty Rocker workout programs and meal plans are sold separately from Rock Your Life. Rock Your Life is a monthly membership where you get unlimited access to a huge collection of fun challenge workout programs, recipes, coaching and support – and it is constantly being added to and receives my highest level of support.
Rock Your Life can be the perfect place to get more personalized support for any Betty Rocker programs you are currently using, or to enjoy camaraderie and accountability!
Rock Your Life can also be the perfect follow up to another Betty Rocker program you enjoyed. Many of the challenges were created with programs people have done and enjoyed in mind, so they can get more of what they like.
For instance, if you enjoyed the 90 day Challenge, you would enjoy the Fast Fitness Challenge, or Bikini Body, or even Make Fat Cry 2!
If you enjoyed the Home Workout Domination Challenge 1 or 2, you would also love Rockstar Strong, Strong For Life, or the Ripped Rockstar Challenge to name a few!
If you enjoyed the Booty and Abs Challenge, you would love the Rockin’ Abs and Booty Challenge series, or the Fast Abs and Booty series!
If you enjoyed Lioness, and did it mostly with heavier equipment, you would love the Rockstar Weight Training series – we have 7 in the series so far, or any of our progressive strength training challenges!
Am I a member of Rock Your Life if I’m doing the free #makefatcry Challenge?
The #MakeFatCry challenge is a separate free program, sent to you via email daily.
(if you enjoyed that free challenge, it’s included in Rock Your Life along with #Makefatcry 2 and #Makefatcry 3!)
Rock Your Life is a paid monthly fitness membership that gives you access to over 70 different challenges, weekly workout classes, a massive recipe collection and ongoing support.
Rock Your Life is not part of any other program, and new members can join anytime with a 30 day trial! Returning members are welcome back anytime, and can use the “returning members” button. The 30 day trial is available just once.
We want you to be able to experience what Rock Your Life has to offer before you join, so there is a 30 day trial for new members!
The trial is just for your first time with us, so if you decide to return you can use the “returning members” button on the Rock Your Life join page.
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 also a convenient form right inside your membership profile to help you in the event you need to cancel your membership. There is no commitment or obligation to stay, and you are not locked into anything. You can cancel at any time, there is no contract.
Once you join as a new member there is a 30 day trial period, at the end of which you will be billed. The charges then recur monthly. We email you prior to your first billing to alert you to the upcoming charge and make sure you want to stay. When you join as a returning member, you are billed when you join, and then monthly after that unless you cancel.
We do not refund partial months, however if you cancel within 7 days of having been billed, our team will refund your most recent monthly payment as a courtesy.
If you join as an annual member, the charges recur annually. We email you prior to your next bill to alert you to the upcoming charge, and ensure you want to stay. We do not refund parts of the annual membership, or the annual membership itself after 30 days have passed.
How long you stay is completely up to you, and we are here for you if you need to cancel.
Just contact my friendly customer support team at support@thebettyrocker.com if you need help or have any questions.
I ❤️ Vanilla Protein
Is I ❤️ Vanilla 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. I ❤️Vanilla Protein contains NO grains, soy, alfalfa, corn, fructose, or artificial sweeteners.
This is the complete ingredient list: Protein blend (organic pea protein, organic pumpkin seed protein, organic cranberry seed protein, organic chia seed protein), organic natural flavors, organic coconut milk powder, organic monk fruit.
What are the complete ingredients in I ❤️ Vanilla Protein?
We’ve blended the protein of 4 plants, including natural pea protein isolate, organic chia seed, organic pumpkin seed, and organic cranberry seed. We use organic natural vanilla flavor and organic monk fruit to bring out its balanced sweetness and tasty vanilla flavor. We added a little organic coconut milk powder to make sure it blends well and has a smooth, creamy texture without the use of dairy, fillers, or chemical additives.
This is the complete ingredient list:
Protein blend (organic pea protein, organic pumpkin seed protein, organic cranberry seed protein, organic chia seed protein)
Organic natural flavors
Organic coconut milk powder
Organic monk fruit
North American Pea
Highly digestible and absorbable high-quality plant protein that contains all the essential amino acids needed for muscle synthesis and repair, plus it’s rich in iron, arginine and branched-chain amino acids.
Chia Seeds
A powerhouse superfood that’s loaded with heart-healthy fiber, protein, brain-friendly omega-3 fatty acids, B-vitamins, and magnesium. The antioxidants present in chia seeds (which also include quercetin, the most powerful antioxidant in the body) help to curb the levels of free radicals in the body, and also support healthy skin through the repair of skin cells.
Pumpkin Seeds
Rich in protein, fiber and unsaturated fatty acids pumpkin seeds can support healthy cholesterol and play a role in healthy weight management. They are also one of the best sources of magnesium, essential for blood pressure and blood sugar levels, as well as heart and bone health. Pumpkin seeds also contain antioxidants like carotenoids and vitamin E, supporting a healthy immune system.
Cranberry Seeds
A healthy super seed that contains copper, aiding in iron absorption and manganese, which aids in protein and amino acid digestion and utilization, as well as the metabolism of cholesterol and carbohydrates. Manganese also helps your body utilize a number of vitamins, such as choline, thiamine, and vitamins C and E, and ensures proper liver function.
Organic Natural Flavors All “natural flavors” must be derivatives of a natural plant substance. However there is a lot of margin around how natural these products end up being, as how they are processed really makes a difference. Not only do we use certified organic natural vanilla flavor, we distill these flavors out of our plants using non-chemical methods that do not compromise their quality or integrity.
Organic Coconut Milk Powder
Added for texture, not taste, our organic coconut milk powder adds smoothness to our protein powder with no coconut flavor or odor.
Organic Monk Fruit
Also known as luo Han go, monk fruit is a small, round fruit native to southeast Asia. Monk fruit contains natural sugars, but derives its sweetness from unique antioxidants called mogrosides, which are the part that we separate out and use to add sweetness to our protein powder. It contains zero calories, and is far sweeter than regular sugar – meaning we only need a tiny amount to give every serving the perfect balance.
That’s all there is!
Due to the natural aspects of the ingredients, if you shake it up or simply stir it in a glass and let it sit without consuming it, the sediment will slowly shift to the bottom (there are no additives or coagulants to “gum” or “gel” it – which is my preference in minimizing extra ingredients). You’ll simply need to stir it again to recombine it with your liquid. We recommend a shaker bottle as you can easily shake it again as needed if you’re drinking slowly. You won’t notice this effect if you blend it into a smoothie or bake with it.
I ❤️ Vanilla Protein powder contains 20 grams of protein per serving. Need more protein? Do a serving and a half for even more protein!
Protein is an essential nutrient. Here are 5 ways your body uses it:
1. ENERGY SOURCE
Just like the other macronutrients (fat and carbohydrates), protein provides your body with the energy you need to move, think and perform your daily activities.
2. SATISFACTION AND FULLNESS
Protein is the most satisfying macronutrient (even more satisfying than fat or carbs). Including protein with each meal can help you feel more full and satisfied, and can help keep you from overeating, prevent blood sugar instability, and prevent cravings. If you are trying to lose weight or body fat, incorporating protein in your diet can make it easier to reach your goals.
3. BUILDING BLOCKS OF THE BODY
Protein provides the structure for your bones, muscles, cartilage, skin, hair and nails.
4. TISSUE REPAIR
Protein is essential for the repair of your body tissues after injury, and after training. This is one of the reasons why protein is one of the most important macronutrients to consume if you’re exercising regularly.
5. REGULATION OF ESSENTIAL BODY PROCESSES
Amino acids from protein form important hormones like insulin, human growth hormone, ACTH and glucagon – important for the regulation of blood sugar regulation, metabolism, and growth. They are also the foundation of enzymes, which speed up nearly all chemical reactions that happen in the cells – including those of digestion and metabolism.
I ❤️ Vanilla Protein powder is a versatile product that you can shake up in just water for an on-the-go protein power up, blend in a blender with your choice of ingredients for a tasty shake, or even add to baked goods to boost their protein profile!
Since this protein is made from powdered, organic whole food sources it’s safe to use daily. Just like protein in any food you eat, your body breaks down the protein into amino acids, which are used by the body for everything from muscle repair and growth to cognitive function, hormone and enzyme function, and immune system support.
Mix 1 serving of I ❤️Vanilla Protein into 8-12 oz of water, or other liquid of your choice and shake or mix vigorously to combine.
Add a serving of I ❤️ Vanilla Protein to a smoothie and blend it.
Bake I ❤️ Vanilla Protein into many recipes (free recipe guide included with your first purchase) like muffins, cupcakes, breads, and more – increasing the protein and micronutrient value of your recipe.
Bonus Recipe Guide included in your first purchase!
I ❤️ Vanilla Protein has a light, sweet vanilla flavor with no awkward “plant” aftertaste. We use 100% organic ingredients of the best quality to blend your shake, and it is sweetened with monk fruit extract. We included a little coconut milk powder (flavorless, no coconut taste) to help give it a creamy and smooth texture without the dairy.
What is it sweetened with, and does it have added sugar?
I ❤️ Vanilla Protein is sweetened with an organic sugar-free sweetener called monk fruit. Unlike other sweeteners that contain fructose or sugar alcohols, monk fruit gets its sweetness from unique antioxidants called mogrosides that are extracted from the fresh pressed juice of the fruit.
Because of these unique properties, monk fruit provides great antioxidants and anti-inflammatory benefits without having an effect on blood sugar. It gives the protein powder a balanced sweetness with the vanilla.
Even when shaken up with just water, I ❤️ Vanilla Protein blends beautifully, and is drinkable without being gritty or sticky.
If you leave I ❤️ Vanilla Protein sitting in a glass of water for a while without drinking it, some of its sediment will naturally sink to the bottom of your glass. This is because I chose not to add a bunch of coagulants and other additives to make it bind when I was developing the formula. Simply give it another stir or another shake if it’s in your blender bottle or a glass and it will mix right back in.
Is “I ❤️ Chocolate 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. I ❤️Chocolate Protein contains NO grains, soy, alfalfa, corn, fructose, or artificial sweeteners.
Is I ❤️ Chocolate Protein organic?
Yes – it is 100% USDA certified organic.
This is the complete ingredient list: Protein blend (organic pea protein, organic pumpkin seed protein, organic cranberry seed protein, organic chia seed protein), organic cocoa powder, organic natural flavors, organic coconut milk powder, organic monk fruit, sea salt
What are the complete ingredients in I ❤️ Chocolate Protein?
We’ve blended the protein of 4 plants, including natural pea protein isolate, organic chia seed, organic pumpkin seed, and organic cranberry seed. We use organic cocoa and organic natural chocolate flavor (which just means we’ve extracted the chocolate flavor through non-chemical distillation methods to intensify the chocolate taste) and organic monk fruit to bring out its balanced sweetness and tasty chocolate flavor. We added a little organic coconut milk powder to make sure it blends well and has a smooth, creamy texture without the use of dairy, fillers, or chemical additives.
This is the complete ingredient list:
Protein blend (organic pea protein, organic pumpkin seed protein, organic cranberry seed protein, organic chia seed protein)
Organic cocoa powder
Organic natural flavors
Organic coconut milk powder
Organic monk fruit
Sea salt
North American Pea
Highly digestible and absorbable high-quality plant protein that contains all the essential amino acids needed for muscle synthesis and repair, plus it’s rich in iron, arginine and branched-chain amino acids.
Chia Seeds
A powerhouse superfood that’s loaded with heart-healthy fiber, protein, brain-friendly omega-3 fatty acids, B-vitamins, and magnesium. The antioxidants present in chia seeds (which also include quercetin, the most powerful antioxidant in the body) help to curb the levels of free radicals in the body, and also support healthy skin through the repair of skin cells.
Pumpkin Seeds
Rich in protein, fiber and unsaturated fatty acids pumpkin seeds can support healthy cholesterol and play a role in healthy weight management. They are also one of the best sources of magnesium, essential for blood pressure and blood sugar levels, as well as heart and bone health. Pumpkin seeds also contain antioxidants like carotenoids and vitamin E, supporting a healthy immune system.
Cranberry Seeds
A healthy super seed that contains copper, aiding in iron absorption and manganese, which aids in protein and amino acid digestion and utilization, as well as the metabolism of cholesterol and carbohydrates. Manganese also helps your body utilize a number of vitamins, such as choline, thiamine, and vitamins C and E, and ensures proper liver function.
Organic Cocoa Powder
Not only does cocoa powder give us that rich, chocolatey taste, it’s also rich in antioxidants like polyphenols and flavenols which can help reduce inflammation and protect against cell damage.
Organic Natural Flavors All “natural flavors” must be derivatives of a natural plant substance. However there is a lot of margin around how natural these products end up being, as how they are processed really makes a difference. Not only do we use certified organic natural vanilla flavor, we distill these flavors out of our plants using non-chemical methods that do not compromise their quality or integrity.
Organic Coconut Milk Powder
Added for texture, not taste, our organic coconut milk powder adds smoothness to our protein powder with no coconut flavor or odor.
Organic Monk Fruit
Also known as luo Han go, monk fruit is a small, round fruit native to southeast Asia. Monk fruit contains natural sugars, but derives its sweetness from unique antioxidants called mogrosides, which are the part that we separate out and use to add sweetness to our protein powder. It contains zero calories, and is far sweeter than regular sugar – meaning we only need a tiny amount to give every serving the perfect balance.
Sea Salt added for balanced flavoring with the chocolate
Due to the natural aspects of the ingredients, if you shake it up or simply stir it in a glass and let it sit without consuming it, the sediment will slowly shift to the bottom (there are no additives or coagulants to “gum” or “gel” it – which is my preference in minimizing extra ingredients). You’ll simply need to stir it again to recombine it with your liquid. We recommend a shaker bottle as you can easily shake it again as needed if you’re drinking slowly. You won’t notice this effect if you blend it into a smoothie or bake with it.
I ❤️ Chocolate Protein powder contains 21 grams of protein per serving. Need more protein? Do a serving and a half for even more protein!
Protein is an essential nutrient. Here are 5 ways your body uses it:
1. ENERGY SOURCE
Just like the other macronutrients (fat and carbohydrates), protein provides your body with the energy you need to move, think and perform your daily activities.
2. SATISFACTION AND FULLNESS
Protein is the most satisfying macronutrient (even more satisfying than fat or carbs). Including protein with each meal can help you feel more full and satisfied, and can help keep you from overeating, prevent blood sugar instability, and prevent cravings. If you are trying to lose weight or body fat, incorporating protein in your diet can make it easier to reach your goals.
3. BUILDING BLOCKS OF THE BODY
Protein provides the structure for your bones, muscles, cartilage, skin, hair and nails.
4. TISSUE REPAIR
Protein is essential for the repair of your body tissues after injury, and after training. This is one of the reasons why protein is one of the most important macronutrients to consume if you’re exercising regularly.
5. REGULATION OF ESSENTIAL BODY PROCESSES
Amino acids from protein form important hormones like insulin, human growth hormone, ACTH and glucagon – important for the regulation of blood sugar regulation, metabolism, and growth. They are also the foundation of enzymes, which speed up nearly all chemical reactions that happen in the cells – including those of digestion and metabolism.
I ❤️ Chocolate Protein powder is a versatile product that you can shake up in just water for an on-the-go protein power up, blend in a blender with your choice of ingredients for a tasty shake, or even add to baked goods to boost their protein profile!
Since this protein is made from powdered, organic whole food sources it’s safe to use daily. Just like protein in any food you eat, your body breaks down the protein into amino acids, which are used by the body for everything from muscle repair and growth to cognitive function, hormone and enzyme function, and immune system support.
Mix 1 serving of I ❤️ Chocolate Protein into 8-12 oz of water, or other liquid of your choice and shake or mix vigorously to combine.
Add a serving of I ❤️ Chocolate Protein to a smoothie and blend it.
Bake I ❤️ Chocolate Protein into many recipes (free recipe guide included with your first purchase) like muffins, cupcakes, breads, and more – increasing the protein and micronutrient value of your recipe.
Bonus Recipe Guide included in your first purchase!
I ❤️ Chocolate Protein has a light, sweet chocolate flavor with no awkward “plant” aftertaste. We use 100% organic ingredients of the best quality to blend your shake, and it is sweetened with monkfruit extract. We included a little coconut milk powder (flavorless, no coconut taste) to help give it a creamy and smooth texture without the dairy.
What is it sweeteened with, and does it have added sugars?
I ❤️ Chocolate Protein is sweetened with an organic sugar-free sweetener called monk fruit. Unlike other sweeteners that contain fructose or sugar alcohols, monk fruit gets its sweetness from unique antioxidants called mogrosides that are extracted from the fresh pressed juice of the fruit.
Because of these unique properties, monk fruit provides great antioxidants and anti-inflammatory benefits without having an effect on blood sugar. It gives the protein powder a balanced sweetness with the chocolate flavor.
Even when shaken up with just water, I ❤️ Chocolate Protein blends beautifully, and is drinkable without being gritty or sticky.
If you leave I ❤️ Chocolate Protein sitting in a glass of water for a while without drinking it, some of its sediment will naturally sink to the bottom of your glass. This is because I chose not to add a bunch of coagulants and other additives to make it bind when I was developing the formula. Simply give it another stir or another shake if it’s in your blender bottle or a glass and it will mix right back in.
Berry Green Protein is an organic, high-protein (22 grams per serving), 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.
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 much protein is in it?
Berry Green Protein powder contains 22 grams of protein per serving.
Protein is an essential nutrient. Here are 5 ways your body uses it:
1. ENERGY SOURCE
Just like the other macronutrients (fat and carbohydrates), protein provides your body with the energy you need to move, think and perform your daily activities.
2. SATISFACTION AND FULLNESS
Protein is the most satisfying macronutrient (even more satisfying than fat or carbs). Including protein with each meal can help you feel more full and satisfied, and can help keep you from overeating, prevent blood sugar instability, and prevent cravings. If you are trying to lose weight or body fat, incorporating protein in your diet can make it easier to reach your goals.
3. BUILDING BLOCKS OF THE BODY
Protein provides the structure for your bones, muscles, cartilage, skin, hair and nails.
4. TISSUE REPAIR
Protein is essential for the repair of your body tissues after injury, and after training. This is one of the reasons why protein is one of the most important macronutrients to consume if you’re exercising regularly.
5. REGULATION OF ESSENTIAL BODY PROCESSES
Amino acids from protein form important hormones like insulin, human growth hormone, ACTH and glucagon – important for the regulation of blood sugar regulation, metabolism, and growth. They are also the foundation of enzymes, which speed up nearly all chemical reactions that happen in the cells – including those of digestion and metabolism.
Berry Green Protein powder is a versatile product that you can shake up in just water for an on-the-go protein power up, blend in a blender with your choice of ingredients for a tasty shake, or even add to baked goods to boost their protein profile!
Since this protein is made from powdered, organic whole food sources it’s safe to use daily. Just like protein in any food you eat, your body breaks down the protein into amino acids, which are used by the body for everything from muscle repair and growth to cognitive function, hormone and enzyme function, and immune system support.
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.
Add a serving of Berry Green Protein to a smoothie and blend it.
Bake Berry Green Protein into many recipes (free recipe guide included with your first purchase) like muffins, cupcakes, breads, and more – increasing the protein and micronutrient value of your recipe.
Bonus Recipe Guide included in your first purchase!
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. We use monkfruit to sweeten Berry Green Protein, and it has a balanced moderate sweetness with no weird “planty” aftertaste, so you can enjoy it in water, or still add fruit in a smoothie and it won’t be “too sweet.”
What is it sweetened with, and does it have added sugar?
Berry Green Protein is sweetened with an organic sugar-free sweetener called monk fruit. Unlike other sweeteners that contain fructose or sugar alcohols, monk fruit gets its sweetness from unique antioxidants called mogrosides that are extracted from the fresh pressed juice of the fruit.
Because of these unique properties, monk fruit provides great antioxidants and anti-inflammatory benefits without having an effect on blood sugar. It gives the protein powder a balanced sweetness with the vanilla and strawberry flavor.
Even when shaken up with just water, Berry Green Protein blends beautifully, and is drinkable without being gritty or sticky.
If you leave Berry Green Protein sitting in a glass of water for a while without drinking it, some of its sediment will naturally sink to the bottom of your glass. This is because I chose not to add a bunch of coagulants and other additives to make it bind when I was developing the formula. Simply give it another stir or another shake if it’s in your blender bottle or a glass and it will mix right back in.
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. I suggest adding Berry Green Protein right to your green smoothie. This is a wonderful way to supplement what you’re already doing, and give your body access to an even broader spectrum of plant nutrients.
Of the 20 amino acids, there are 9 that the body cannot make on its own and must get from dietary sources. All 9 of these essential amino acids (EAA’s), which include the branch chain amino acids (BCAA’s), are included in Rock and Restore.
Unlike fat and carbohydrates which the body can store easily for later in the liver and in fat cells, the body doesn’t store amino acids for later use – which is why it’s important to include protein regularly throughout the day in your meals.
The protein you eat gets broken down into amino acids, but different foods provide different combinations of amino acids and not every food that contains protein contains all the essential aminos.
Without adequate consumption of all of the EAA’s, the body may break down healthy tissue like muscle tissue to obtain the amino acids it needs to perform essential functions.
Yes! And I’m glad you are thinking about them. BCAA’s, or branched-chain amino acids, are a group of 3 essential amino acids: leucine, isoleucine, and valine. They are called “branched-chain” because their chemical structure has a branch.
BCAA’s are essential for muscle growth, repair, and maintenance. They play a role in energy production, especially during exercise. They also help regulate blood sugar levels and support immune function.
Leucine in particular is very important to women’s health, especially as we hit our perimenopause and postmenopause years. Not only is it a key trigger for muscle protein synthesis, it also improves insulin sensitivity and facilitates glucose uptake into the cells. As estrogen levels decline, we become more sensitive to insulin which can make us more prone to fat storage.
I included a slightly higher amount of leucine in Rock and Restore to ensure that you get this important BCAA in the right amount.
What is the difference between an Essential Amino Acid, a BCAA, and a protein powder?
There are 22 amino acids that have a lot of different jobs, and of that pool there are 9 that your body can’t make on its own and needs to get from protein foods.
Ideally, we want to make sure we’re including protein in each main meal that we eat. If we’re not eating “complete” protein sources (which are protein sources that include all 9 of those essential aminos) we just want to make sure that we’re eating a combination of foods throughout the day that include them all to cover our bases.
A protein powder is like a protein in your food that you eat. Your body breaks down the protein during digestion to extract the amino acids from it. Ideally, we’re going to choose a protein powder that contains all the essential amino acids so we’re covering our bases and getting more for our money.
Essential amino acid formula: Contains all of the essential amino acids your body can’t make on its own, and is in a “free form,” meaning your body doesn’t have to digest it to access the amino acids. This would include the BCAA’s because they are part of the essential amino acid group.
BCAA formula: Contains 3 essential amino acids that your body needs specifically for muscle repair and immune function. They are in their free form as well, meaning your body doesn’t have to digest them.
I formulated Rock and Restore with all of the essential amino acids to give you more for your money, and I upped the dose of leucine, one of the important BCAA’s because it has some specific benefits for us as women. Not only is it the most muscle supporting of the BCAA’s, it also supports the insulin response.
When we hit our 40’s and beyond, a few things happen – we don’t absorb the amino acids from our protein foods as easily, and our estrogen levels go down – which makes it harder to build and repair our muscle tissue, and we become more sensitive to the insulin response. This “perfect storm” makes it easy to gain weight and lose muscle tissue. A supplement like Rock and Restore can be an easy way to ensure you’re getting the important amino acids your body needs to thrive!
You can use it before, during or after a workout – all times will support and replenish your essential amino acid stores. I like to use it during my workouts, and typically mix in some collagen and creatine.
To use, mix 1 scoop into 8-12 oz of water, and combine until well blended using a shaker bottle or stirring vigorously. Since this is a free-form amino acid and not dietary protein, you will not feel “full” from drinking it and can eat normally post-workout.
You can also use it on non-workout days if you feel you are not taking in enough dietary protein, as it will help supplement your overall essential amino acid intake.
My Berry Lemonade flavor Rock and Restore is my newest, and most popular flavor! Refreshing and tangy, it tastes just like strawberry lemonade. Just like lemonade, you can control the flavor by adding more or less water. Try adding some fresh squeezed lemon for an extra pop!
Rock and Restore contains all 3 of the branch-chain amino acids (BCAA’s). BCAA’s are well known for supporting muscle growth, repair and recovery and Rock and Restore contains an optimal dose of the BCAA leucine, considered the most anabolic amino acid (promoting muscle protein synthesis and metabolic activity), which is particularly applicable for athletes and anyone looking to build lean muscle mass.
Drink it before, during or after your workout to provide your body with the building blocks needed for muscle protein synthesis and repair and recovery of muscle tissue.
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. Collagen also contributes to gut health by supporting the integrity of the intestinal lining, aiding digestion, and potentially reducing inflammation.
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. As we age, our body’s natural production of collagen declines, leading to visible signs like wrinkles and sagging skin. This decline is a natural part of the aging process, but various factors can accelerate it.
Collagen supplementation can support joint health (ref), improve gut health, increase nail and hair strength, skin elasticity and the texture (ref), speed healing and improve the integrity of body tissue like bone (here’s a study on postmenopausal women showing this benefit).
Our Full Body Collagen peptides are hydrolyzed, meaning they are in their smallest form, making them extremely digestible and accessible to the body to use.
There are so many ways to use Full Body Collagen! 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.
Yes, and I recommend it! 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.
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.
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.
Unlike many collagen supplements, our collagen has no odor, no taste and no flavor. You can mix it in a glass of water and it will completely disappear! Since our collagen comes from a high-quality source and is broken down to such a fine particle (hydrolyzed), it is instantly dissolvable in any beverage and many people even use it in their coffee.
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.
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.
No, it is not a Vegetarian product. 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.
Collagen peptides contain amino acids, but aren’t a complete protein – so it’s up to you how you count that towards your total daily intake of protein. Personally, I don’t include it in my overall count, but use them to cover all the bases.
Protein in our food is made up of amino acids. There are about 20 some amino acids, and of those, 9 are “essential” which mean the body can’t make them on its own and must get them from foods we eat. Some foods (animal products and some plants) are considered “complete” protein sources, because they contain all 9 essential aminos.
Collagen contains some amino acids, and has 3 in abundance: glycine, proline and hydroxyproline. None of these are “essential” aminos, and collagen isn’t a “complete” protein. It’s personal preference how you count it towards your daily intake of protein, but it’s not quite the same as a protein powder (which will typically be sourced from ingredients that contain a complete protein source).
Getting those specific amino acids found in collagen in a concentrated form as collagen peptides supports your body in important tasks like supporting our gut lining, nail, hair, skin and joints, and speeding up healing of our tissue. Combine collagen with the other dietary protein you eat to cover all your bases.
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.
Unlike my protein powder, collagen peptides don’t contain all the amino acids your body can’t make on its own, so feel free to mix them right in with your protein powder.
Whole Sleep is a blend of herbs and organic compounds that support your body’s natural sleep cycle. It will help you fall asleep – and stay asleep – so you wake up refreshed and energized, and ready to ROCK your day without the after effects commonly associated with sleeping pills.
Whole Sleep works with your body to promote GABA, the neurotransmitter that promotes relaxation – and serotonin, the hormone that promotes a feeling of calm and well-being. When you take it at the time you’d like to fall asleep, it will help reset your body clock so you more naturally become tired at the right time moving forward.
Whole Sleep is not a magic pill. Other lifestyle factors can influence the quality of your sleep like noise, light exposure too close to bedtime, eating, consuming alcohol or exercising just before bed, and other people in your sleep space. Check out our 5 senses guide to help optimize your sleep environment so Whole Sleep can serve you to the utmost.
Who is it for?
Whole Sleep is excellent for anyone who needs support for a quality night’s rest. It’s great for those seasons of our lives where we just aren’t able to get enough sleep, and want to make the sleep we get higher quality. For example, if you’re going through a period of high stress, working the night shift, traveling through different time zones (or travel in general), taking care of small children or other dependents like pets, Whole Sleep can be a great way to improve the quality of rest you’re able to get.
It’s also great for you if you have trouble turning “off” at night, or wake up regularly. It contains a small amount of melatonin, which your body makes naturally already but many things can throw off the timing of its release. Taking Whole Sleep a bit before you’d like to fall asleep will ensure melatonin is present to do its job, which will help reset your natural cycles of melatonin.
Why is sleep so important?
Sleep timing, duration and quality play a major role in hormone regulation, brain function and all body processes, including our ability to regulate body fat and support lean muscle. Getting great sleep means we can share the best parts of ourselves with our loved ones and the world around us. We can show up fully, tap into our inner motivation and play full out. Make quality sleep your #1 priority for a balanced lifestyle of awesome!
What are the ingredients in Whole Sleep and what effects do they have?
Whole Sleep contains valerian root (Valeriana officinalis), passion flower (Passiflora incarnata), and lemon balm (Melissa officinalis), all safe nervine botanicals known for their relaxant properties and ability to reduce tension and promote sleep, without causing morning grogginess.
Valerian root has demonstrated sedative effects due to its ability to induce the release of GABA from brain tissue. It has been suggested that the passion flower and German chamomile (Matricaria recubita) work together, possibly causing anxiety reducing effects without impairing memory, diminishing motor skills, or causing drowsiness upon awakening.
Lemon balm has been suggested to improve calmness via the inhibitory action of GABA, without the overt side-effects of other medications. Gamma aminobutyric acid (GABA), is the main calming neurotransmitter in the body, and calming neurotransmitter production support is provided with the inclusion of L-theanine, clinically proven to reduce stress and improve the quality of sleep.
Whole Sleep also includes melatonin, a hormone whose main role lies in its involvement in the control of the circadian (day/night) biological rhythms. Melatonin mediates the body’s response to variations of natural light availability from indoor/outdoor exposure or due to seasons (winter/summer). Darkness into the eye tells the brain to make melatonin so the body can prepare for sleep mode. Its production should peak at night and it is instrumental for maintaining quality sleep patterns. Melatonin production declines significantly with age, often causing sleep difficulties associated with aging. Supplemental melatonin was shown in studies to help with falling asleep when taken about 30 minutes before the desired sleep time. The most common dose found effective for sleep was 3mg – which is exactly what we’ve included in Whole Sleep.
5-HTP can be used in conjunction with melatonin, as a precursor to serotonin, which can further support endogenous melatonin production during the night to help with staying asleep. When using 5-HTP for enhancing serotonin and melatonin production to promote healthy mood and sleep, the addition of the synergistic nutrient pyridoxal-5-phosphate, an activated form of vitamin B6, is suggested to catalyze the conversion of 5-HTP to serotonin (5-HT).
How do I take Whole Sleep?
For best results, take the recommended dose of Whole Sleep 30 – 60 minutes before bedtime or the time you’d like to go to bed. Included with your first order is the Better Sleep Guide with my 5 Senses guide and practical tips for creating an optimal sleep environment to support you through the day and right into bed.
How long should I take it?
Whole Sleep can be taken daily without the side effects that are common with sleeping pills. You can also take it during a transition time until you have reset your healthy sleep habits.
Can I use it with my other medications/medical condition?
Always consult your doctor to ensure that Whole Sleep can be combined with your current medications. Whole Sleep is not a medication but it does have herbs and compounds that work with your body that may interact with the other things you are taking.
Caution with GABA
Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Conditions for which melatonin is not recommended:
Autoimmune conditions such as lupus or arthritis, because the immune stimulatory effect of melatonin may exacerbate the action of certain types of lymphocytes or B-cells involved in the pathogenic course of these diseases
Immune-related cancers such as lymphoma and leukemia
Pregnancy, lactation or during the time where fertility is desired
Interactions with drug therapy
Melatonin and 5-HTP may not be suitable to administer along with SSRI and MAOI medications and corticosteroid therapy. Please discuss this with your health care provider before using Whole Sleep with these medication classes.
Is it safe to take while pregnant or nursing?
It is always recommended to consult with your health care practitioner before taking any supplements when pregnant or nursing. Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Melatonin is also not recommended during pregnancy, lactation or during the time where fertility is desired.
Do you ship to countries outside of the United States?
Yes! We ship to Canada and the UK at this time. You may incur duties and import fees, and shipping costs may vary as we are based in the USA.
SereniCalm is a blend of herbs and organic compounds specifically designed to support your body in a healthy response to stress.
The synergistic blend of ingredients in Serenicalm is formulated to support the synthesis of neurotransmitters (important chemical messengers that transmit signals between neurons), adrenal gland function, cellular energy generation, and a calm mind.
The adrenal glands, key players in mounting a healthy response to stress, have a high demand for B vitamins, which are commonly depleted during stress as a result of overtaxing these glands.
It can be beneficial to provide these essential nutrients in supplemental form during periods of acute and chronic stress to replenish them and ensure the body has an adequate supply to draw from.
Additionally, B vitamins can aid in the maintenance of healthy blood sugar levels. The irritability, emotionally charged states, or feelings of panic some of us experience during stressful situations may be the result of unrecognized acute hypoglycemia (low blood sugar).
With a combination of required enzyme cofactors and calming neurotransmitters, Serenicalm can help even out the “highs and lows” that may be contributing to difficulty coping with everyday stress.
Who is it for?
Serenicalm is ideal for those who have chronic stress and can help support the body when going through acutely stressful situations. When combined with stress reducing lifestyle changes, it can help improve your stress response.
How do I use SereniCalm?
The recommended use is as a dietary supplement. Take one capsule per day with a meal. You can take it anytime of day – particularly around the time of day that you tend to feel the most stress.
For some people that might be in the evening after work, for others it could be around work or in the morning. Lowering your stress in the evening can be helpful for improving sleep quality and quantity. If you’re using Whole Sleep this can help boost the benefits.
Feel free to try it at different times of day to see when it works best for you.
What are the ingredients in SereniCalm and what effects do they have?
Gamma-aminobutyric acid (GABA): GABA is a naturally occurring amino acid in the brain and a major inhibitory neurotransmitter in the central nervous system.
GABA serves as a critical calming agent for the body, helping to combat stress and anxiety.
The brain synthesizes GABA from glutamate, an excitatory neurotransmitter. These two neurotransmitters work together in an orchestrated system of checks and balances. Stressful situations may decrease GABA levels, causing this delicate system to become unbalanced. Supplementation with GABA may be of benefit in helping individuals cope with both acute and chronic stress.
Niacin (Vitamin B3): Niacin is a cofactor in cellular energy production. Over 400 enzymes require the coenzymes synthesized from niacin— NAD and NADP—primarily as electron donors and acceptors for redox reactions in metabolism.
NAD functions mainly in energy-producing reactions involving the catabolism of carbohydrates, fats, and proteins.
Niacin may also have a mild tranquilizing effect, making it potentially beneficial for those with obsessive-compulsive and anxiety disorders.
Pantothenic Acid (Vitamin B5): Pantothenic Acid is a water-soluble vitamin and precursor in the biosynthesis of coenzyme A (CoA), an essential coenzyme in a variety of life-sustaining biochemical and metabolic reactions.
CoA is involved in the Krebs cycle and the synthesis of essential fats, cholesterol, and steroid hormones. These roles may be why B5 has long been recognized as supporting proper function of the adrenal glands.
Vitamin B6: Vitamin B6 is a required cofactor for the conversion of 5-HTP to serotonin, and L-Dopa to dopamine. The GABA-glutamate cycle also requires B6 for glutamate decarboxylase, the enzyme that converts glutamate to GABA, making this nutrient indispensable for neurotransmitter synthesis and a healthy response to stress.
Glycine: Glycine, the smallest amino acid, is synthesized from serine in the human body, but endogenous synthesis in healthy adults has been shown to fall short of meeting the many biological and metabolic demands for this amino acid. Individuals experiencing acute or chronic stress may have an even greater demand for glycine, making this a conditionally essential amino acid and increasing the need for supplementation.
Is it Vegetarian and Gluten/Dairy/Sugar Free?
Yes. SereniCalm is 100% Vegetarian, gluten-free, dairy-free, and sugar-free.
Can I use it with my other medications/medical condition?
Always consult your doctor to ensure that SereniCalm can be combined with your current medications. SereniCalm is not a medication but it does have compounds that work with your body that may interact with the other things you are taking.
Caution with GABA
Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Is it safe to take while pregnant or nursing?
It is always recommended to consult with your health care practitioner before taking any supplements when pregnant or nursing. Due to the inclusion of GABA, this product is not recommended for pregnant or lactating women, as well as young children, unless under the guidance of a health care practitioner.
Do you ship to countries outside of the United States?
Yes! We ship to Canada and the UK at this time. You may incur duties and import fees, and shipping costs may vary as we are based in the USA.
How do I sort out all the conflicting advice about healthy eating?
Is there a “perfect diet?” I don’t think so.
One of the challenges many of us face on our health journey is wading through the conflicting and confusing messages about eating healthy.
It’s hard to navigate and it’s hard to know if what you’re doing is supporting your goals or hindering them. I think different things work for different people at different times, and learning some basics about the nutrients and how our bodies work is a great place to start, so we can better understand why certain things work better for us than others.
So if you want to know…
⭐️ Why your sister’s diet might work better for you and not her, and vice versa
⭐️ Why your husband’s diet might appear to work better for him than for you
⭐️ Why the diet you did 10 years ago might not work the same for you now
⭐️ How seeing the “team” at work inside our bodies can be helpful for shaping the choices we make about food
⭐️ Where “3 meal magic” can be helpful
⭐️ The way protein, carbohydrates and fat support your body
⭐️ Examples of eating around your workouts
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. I do still eat both of these foods on occasion, but I noticed that I felt better when I didn’t include them as regular dietary staples – and there are so many easy alternatives.
Gluten, a protein found in wheat, barley and rye grains can be challenging for some people to break down or digest. Some people are just a little sensitive to it, which we tend to figure out when we remove it for a short period of time and find that things like bloating and other digestive issues go away. This is different to Celiac’s disease, which is an autoimmune disorder where the immune system attacks the small intestine when gluten is consumed. Gluten must be removed entirely from the diet in those cases.
Many pre made products that are gluten free contain a lot of other things you might not choose to eat were the product not marketed as “gluten free.” Gluten free doesn’t mean it’s “healthier” or “better” necessarily. It can be gentler on your system if you’re more sensitive, but as always, getting food that’s as close to its natural form is always preferred or looking at the ingredients on your food labels to ensure you know exactly what’s been added to your food is the way to go.
When I do eat a gluten-containing food I tend to enjoy a sourdough bread for example because the way sourdough is made using a slow fermentation process that contains wild yeasts and bacteria. The fermentation breaks down the gluten and some carbohydrates, which makes it a bit more easily digestible. That process also creates prebiotics and probiotics which can support a healthy gut microbiome. Ezekial sprouted grain bread (commonly found in the freezer section of the grocery store) is another option I look for. I tend to prioritize soaked, sprouted for fermented grains in general (regardless of gluten content) in my diet, as these processes makes them more digestible.
Lactose, a sugar found in dairy is another one that some people find hard to digest, and can also cause bloating and other issues with digestion. You may find that eliminating milk based products has no impact on you whatsoever, while others will find it quite helpful.
When I eat dairy foods, I tend to stick to things like yogurt (especially Greek yogurt as it’s high in protein) because it contains less lactose than milk due to the fermentation process that makes it. Watch out for the added sugars in yogurts, as they tend to be high sometimes. The live bacterial cultures in yogurt, such as Lactobacillus bulgaricus and Streptococcus thermophilus, also produce lactase, an enzyme that further aids in lactose digestion. I also love using ghee, which is clarified butter that has had the milk solids removed, making it virtually free of both lactose and casein.
As always, experimentation is helpful when it comes to finding what works best for YOU.
I’m a big fan of cooking healthy meals ahead of time because I’m just really busy during the week, and I’m committed to eating what I planned to eat so I’m not stuck with whatever is convenient. This helps me keep my protein content up meal to meal, ensure I’ve got plenty of whole food, fiber-rich carbs and have used healthy fats in my cooking.
The 30-Day Challenge Meal Plan is the perfect done-for you 4 week meal plan! It has healthy recipes for breakfast, smoothies, snacks, lunches and dinner (and there’s a bonus healthy dessert cookbook!). It covers all the healthy eating basics in its compact Healthy Eating Guide, and is geared towards supporting you in seeing great results when combined with your workout plan.
4 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Healthy Eating Guide to guide you on getting great results combining healthy eating with your exercise plan
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
The Body Fuel System is an excellent blueprint of nutritional guidelines delivered in a fun, informative reading style and guide. 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 results. Gain a deeper appreciation for the way the nutrients work together as a team in your body to support you in sculpting a lean, strong body!
6 week done for you Meal Plan
Weekly done for you Grocery Lists
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
Complete Recipe Guide with entrees, Vegetarian entrees, smoothies, snacks, sides and breakfasts
Complete Healthy Eating Guide to help you have a system for successful eating for years to come
BONUS GIFTS like….
Protein Cheat Sheet (includes all the nutrition information for the recipes in this plan)
Eat This, Not That Guide (to make healthier swaps)
Healthy Travel and Eating Out Guide
Resources and Healthy Shortcut Foods Guide
Food Swaps and Substitutions Guide (alternatives for ingredients in this program)
My Dinner Plan features entrees that can be used for dinners (and lunches too)! It includes both omnivore and vegetarian entrees, and all of the recipes are gluten and dairy free. It gives you a weekly entrees plan for 6 months (24 weeks worth of meal plans)!
This plan is unique to the Betty Rocker world as we’ve made it function like an app. You can customize your grocery lists inside the program itself, telling the plan how many people you’re cooking for and it makes you a custom grocery list from the recipes you select.
6 months (24 weeks) of done for you Dinner Plans (use for lunch too!)
Weekly prep list to make your meal prep fast and easy!
Customizable Grocery Lists (choose number of people, add or remove ingredients, add custom items)
140+ Healthy Recipes to choose from and make your own plans!
Option to save your Favorites for easy reference
Kitchen Pro Video series to learn handy cooking tips from pro chef Mark Galvan and Coach Betty Rocker
The 7-Day Meal Plan is a great way to get a week of healthy eating options at your fingertips! The plan includes a quick start guide to help you cover all your nutrient bases, and gives you 3 convenient options for setting yourself up for the week (batch, minimal or hybrid style food prep). Enjoy a week’s worth of tasty recipe options and a done-for-you grocery list!
1 week done for you Meal Plan
Done for you Grocery List
Options to use the program with Batch cooking, Minimal cooking or a Hybrid of both options
HealthyRecipes for the week, including your entrees, Vegetarian entrees, smoothies and breakfasts
Quick Start Healthy Eating Guide to set you up for success
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.
If you do best with a set amount of calories or grams per nutrient, I love Precision Nutrition’s online calculator to help you figure out the right amount of nutrients for your goals each day.
Using an app like MyFitness Pal can help you track your daily intake. This approach works well for a lot of people, and can be used periodically to check in on what you’re eating to ensure you’re not overeating (or under-eating) key nutrients that you need. I would really recommend thinking about the grams and calories in your food in ranges, and also weekly averages to avoid becoming too fixated on “perfect numbers,” as food grams and calorie counts on foods are estimates and not 100% accurate. They will give you a good guideline however!
Once you’ve gone through some tracking for a month or two and have a good sense of the nutrients in the common foods you eat, you may no longer need to track. One nutrient that I do suggest keeping tabs on daily is your protein intake. Having a general sense of how much you’re getting day to day is important, as our needs change as we age and as we enter into perimenopause and later postmenopause. Eating enough protein consistently at every age (especially if you’re active) will ensure you don’t lose muscle, help support your bone density, and support many other essential tasks the body has for this nutrient.
Cravings (specifically for carbs and sugar) can be caused by a lot of different things, and figuring out what yours are coming from can really help you so much.
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 muscle.
Adding 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 tighten up and get more 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 (or as much) as you expect.
Generally speaking, you’ll have a leaner physique and greater fat-burning potential due to increased muscle mass – so you may want to stop using the scale as your main metric of progress. You might like to try looking at the data a “smart scale” provides as a way to see other important body composition metrics over time. For instance, it will show you your bone density, muscle/lean mass, fat mass, body water, and more. While these scales aren’t 100% accurate, they do show you a fairly close approximation and looking at your own data over time can be super helpful.
Definitely! Check out my Healthy Eating Shortcuts Guide – great for when you’re busy, when you’re traveling, or anytime you need some shortcuts!
What do you recommend for snacks?
When you’re filling and satisfying 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. One thing you want to make sure of is that you’ve got enough protein in each of your main meals (there are many sources of protein), as it’s the most satisfying/satiating nutrient. Listen to this podcast about protein for women right here for more details.
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. I tend to see any “snacks” I make as nutrient-dense mini-meals that feature the same key nutrients as a main meal, just in a condensed form.
So if I make muffins for a “snack” I include protein powder in them so they’re not just one giant serving of sugar. Including the protein means I’ll be more satisfied having just 1-2 of them, and it will give me more of what my body actually needs til my next meal. Here is a link to my protein muffins and bars!
Same thing with a smoothie – I wouldn’t just make a fruit smoothie as a snack, I would make a protein and fruit smoothie to give my body more building blocks and make the smoothie more satisfying and filling. Here is a link to my smoothie recipes!
What is the difference between all the different types of oats?
Oats are a fantastic source of carbohydrates – the kind that leave you with lasting energy and digest slowly. They’ve got soluble, insoluble and prebiotic fiber – all excellent for your gut health.
Soluble fiber helps you feel full longer, stabilizes blood sugar, and promotes healthy bowel function. Prebiotics are non-digestible parts of foods that feed the good gut bacteria in our digestive system, and promote the health benefits of probiotics.
You’ll see so many kinds of oats in the grocery store that it can be a little confusing.
There are whole oat groats, steel cut (or Irish) oats, Scottish oats, rolled or old fashioned oats, quick oats, instant oats, oat bran and oat flour.
Whole oats: All oats start off as oat groats which is the whole, unbroken grains. The hull has been removed, but every other part of the oat is intact.
Steel cut (Irish) oats are the product of when the whole oat groat is cut into several pieces with a steel cutter. This is the kind I typically make overnight oatmeal out of. They feel hard and look like small pebbles. They contain the most fiber, and benefit from the overnight soaking method so they absorb water, soften and then cook quickly the next day (using the process described here) so you can easily digest them while still getting all the fiber and other healthful nutrients.
Scottish oats are stone-ground whole oats, often made into porridge.
Rolled oats or old-fashioned oats are the product of when the oat groat is steamed, then rolled flat between steel rollers. Manufacturers vary in how thick they are rolled, but they all look similar (see below). This is probably the one you have seen the most.
Instant oats or quick oats are the most processed. Once the whole oat is steamed and rolled, they are then pre-cooked, dried, and then chopped. That means they’ll cook quickly – but they will not have as much fiber as the less processed variants. You’ll also notice that many of the “quick oats” that come in packets have other additives like sugar and flavors so you have to consider whether the shortcut is worth it.
Oat Bran is actually a byproduct of the manufacturing process. It’s the outer layer of the oat groat.
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.
Getting involved in the manufacture of supplements was such an eye opening process and it made me especially glad to be bringing my own things to the marketplace as I was able to control what was going into the products. I wanted to feel good sharing them with my relatives, using them myself daily, and of course, share them with you!
You can read all the minimal ingredients used (they’re all recognizable!) in my protein powders on the pages about them, and purchase them online through my secure store.
If you’re outside of the US, the UK or Canada, here’s a great guide to choosing a protein powder that might come in handy in finding a good alternative where you live.
I also created a 2-part series that covers why we need protein as women, how much we need, whether or not you need a protein powder, and the difference between protein powder, collagen, creatine, an essential amino acid supplement and BCAA’s.
I love Berry Green Protein from Whole Betty by Betty Rocker 🙂 I made this product to combine 15 organic superfoods with a protein source so I could make a green shake that tasted like strawberries and vanilla. It’s got 22 grams of complete protein in a plant-based, easily blend-able powder.
Here’s what’s inside:
North American Pea
Highly digestible and absorbable plant protein source that contains nearly all the vitamins and minerals your body needs.
Spirulina
Antioxidant and protein rich blue-green algae, packed with health supporting vitamins and minerals like calcium, niacin, potassium, magnesium, B vitamins and iron.
Spinach
High in calcium for strong bones, folic acid to support cells and tissue growth, iron, vitamin K, and naturally occurring nitrates to support energy and athletic performance.
Barley Grass
Used by ancient gladiators to boost strength and endurance, it’s a source of B vitamins, magnesium and enzymes that supports your immune system and metabolic processes.
Wheat Grass
Contains 8 essential amino acids, is rich in chlorophyll, flavonoids, and powerful antioxidants like glutathione and vitamins C and E which reduce oxidative stress. Wheat grass is not a gluten-containing wheat, it is a grass that does not contain gluten.
Chlorella
Contains all 9 essential amino acids, including branch chain amino acids which improve aerobic performance; contains heart healthy omega-3 fatty acids, and helps detoxify the body by binding to heavy metals.
Tomatoes
Rich in vitamin C, K, potassium and folate, tomatoes are a rich source of lycopene, an antioxidant that improves heart health.
Carrots
Great source of beta carotene that your body converts into Vitamin A to support vision and the immune system; rich in vitamin K and potassium which aids in nerve signaling and muscle contraction.
Beets
Packed with vitamins and antioxidants, beets also contain betaine, a key nutrient that regulates inflammation in your cardiovascular system.
Kale
Packed with vitamin K, beta carotene, magnesium and antioxidants like quercetin and kaempferol, which may lower blood pressure.
Parsley
Parsley has anti bacterial and anti fungal properties, which helps to protect the body from disease, and is a great source of Vitamin C which reduces oxidative stress.
Apples
Polyphenols from apples have a powerful effect on preventing and even reversing the effects of oxidation and inflammation. Along with B1 and B2, B6 is also found in apples which aids in the metabolism of protein, fat and carbohydrates.
Raspberries
Contain ellagic acid, a chemoprotective compound that has anti inflammatory properties, and are a great source of Vitamin C which helps lower oxidative stress.
Cranberries
Contain manganese, which aids protein and amino acid digestion as well as supporting the metabolism of cholesterol and carbohydrates; also contains copper which contributes to iron absorption.
Blueberries
Contain the highest antioxidant levels of all fruits and vegetables, and contain anthocyanins, which may have beneficial effects on insulin sensitivity and glucose metabolism.
Do you have any good smoothie recipes?
Yes, I do! You can get all of the Smoothie recipes I have posted on the blog RIGHT HERE.
With all of my meal plans, you also get 2 smoothies every week to boost your intake of fiber (and get a bonus boost of protein).
There are a lot of well known blenders that work well for pulverizing pretty much anything you put in your smoothie:
Nutribullet: I use this one all the time. I love it because it is portable, powerful and super easy to use. I like the feature where the blender comes off and doubles as a large cup.
Ninja Blender: I’ve used a Ninja blender and it works really well. It’s also a more affordable option than the next 2 on the list.
Blendtec: I’ve had one of these for years. It’s a high powered machine that does a lot.
Vitamix: The classic, and a professional standard. There are a lot of different models in different price ranges. It’s a top of the line blender, and it is on the pricier side.
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.
Ideally, add some protein powder to your smoothie to boost the protein content along with that fiber!
Many commercially sold “cleanses” actually strip your body of vital nutrients and can leave you depleted. If your body is in a state of overload from irritants or substances that have created a lot of inflammation, a more helpful approach to support the clearing out of these elements is incorporating greens and foods that bind to toxins in your system and help you eliminate them naturally.
Check out my One Day “Detox” where I talk about the natural detoxification processes that your body has, and how you can support them with natural foods.
In some cases, your doctor may advise you to use something in addition to support your body’s system like a supplement or a binder (i.e. activated charcoal, clay, etc). I would take those approaches with support as these substances also pull helpful nutrients from your system and you want to use them in a specific way.
All of my signature Meal Plans are designed to help you take a break 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 impact your hormones and elevate your heart rate. They’re also an unsustainable method for fat loss that can cause undue stress on your body.
The best way to burn fat off and keep it off is to a) increase your overall muscle mass with regular strength training, and b) incorporate high intensity interval training (HIIT)/plyometrics/explosive cardio/sprint training into your program as it strengthens you and helps to mobilize fat.
Combining these training strategies with a balanced, healthy diet will help you consistently lose body fat.
Do you recommend a Probiotic?
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.
Is it OK to drink coffee?
Coffee beans are loaded with antioxidants and beneficial nutrients that can help improve your health, boost your energy, and even increase your ability to burn fat. Too much of a good thing isn’t ideal though – you may want to consider drinking half decaf/half regular if you enjoy more than 2 cups of coffee a day, and of course avoid drinking it after noon or too late in the day.
It’s also what you put into your coffee that you want to keep your eye on. Flavored creamers in excess, artificial sweeteners in excess, sugar in excess should be limited with your coffee routine.
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.
What can I use to replace nuts in recipes?
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.
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!
How do I choose a protein powder? And how much protein do I need?
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.
If you’re in the United States, you can shop the high quality protein powders I make! The ingredients are simple and recognizable, and I use monk fruit to sweeten my organic vanilla, chocolate and strawberry-flavored green protein powders.
Do you find it hard to stay on track with your fitness goals or find yourself feeling overwhelmed by everything on your to-do list? Here are 5 key reasons we get burned out, and how you can “all or something” your way forward!
In this conversation, I’m exploring….
⭐️ If you’re stuck in a rut, here’s what to do!
⭐️ Identifying burnout and shifting things to serve you better
⭐️ What to do when results start to decrease in perimenopause and post menopause
⭐️ The way our brain seeks excitement
⭐️ How you can connect more deeply to the reasons behind your goals
⭐️ The choices we make today are setting us up for the woman w
If you prefer to read something motivating today, check out:
What do I do if a workout feels too hard/too easy? Can I adjust it to my needs?
Even when you pick the perfect workout program, your body will still have energy fluctuations, both high and low.
So whether you had a poor night’s sleep, are under a lot of stress, aren’t fully recovered from your last workout, or you’re in the luteal phase of your cycle – you may not have the energy to push as hard in your training session, and that’s important to listen to as you won’t get great results pushing your body when it’s already inflamed or under strain.
And conversely, you may sometimes find that you have a lot of energy and the workout feels easier than normal! Maybe you got great sleep, are just in a good groove with your routine, are well rested from your last training session, and you’re not struggling with any hormonal energy lows. You may want to really give your workout more on days like that!
You can make any workout harder by:
increasing the amount of resistance/weight you’re using. This is an easy way to up the challenge to your body!
reducing the suggested rep range (which means you’ll likely go heavier with your weight). If a challenge suggests an 8-12 rep range and you’re not as challenged by that, try out a 6-10 rep range, a 5-8 rep range, or even a 4-6 rep range. Typically we build ourselves into these lower rep ranges and heavier weight, so always dial in your form first!
increasing the rounds suggested for any circuit or superset. If the workout has 3 sets, add a 4th for instance.
You can make any workout easierby:
taking more rest between sets.
using any of the modifications shown (or taking your own modifications)
doing the low impact version of high impact moves (a great way to ease into things)
going lighter in resistance
doing less rounds of a superset or circuit than is shown
doing the first half of the workout (all or something!)
REMEMBER: You will not get “better results” pushing your body when it is stressed/tired/inflamed.
We don’t “get results” during our workout, we get them after we train, when we rest, refuel and recover. If your body’s resources are already allocated to repairing you, or supporting a lowered immune system, they can’t both repair you from your workout and keep up with the other tasks they are on.
Pace yourself, and listen to your body.
How do I know how much weight/resistance to use? How do I understand “rep ranges?”
In all of my programs, my goal is to always give you a safe and effective starting point with a specified rep range.
The higher the rep range is, the lighter the amount of weight you’ll need to complete the reps.
The lower the rep range is, the heavier the amount of weight you’ll need to complete the reps.
A rep “range” gives you space to calibrate how much weight you need to be within that range. For instance, if you are working in an “8-12 rep range” you will use an amount of weight that you can do at least 8 reps with, but that you struggle to do more than 12 with.
Finding this amount of weight for yourself may take a little experimentation at first, and that’s exactly what you want to do. Try things out. See where you’re at.
If you can easily do more than the highest number in the suggested rep range, try adding more weight.
As you get stronger, you will be able to do more reps with the same amount of weight. Once you’re hitting the top of the rep range with the weight you have, it’s time to choose a heavier amount of weight.
You can change the rep range as you get stronger and more experienced, even if the your program suggests a specific amount of reps.
Different rep ranges also serve us in different ways. Higher rep ranges help us build endurance, while lower rep ranges help us with hypertrophy (adding new muscle). If you’re in the peri or postmenopause years, building into the lower rep ranges with your resistance training is a really smart approach that will help you hold onto muscle, sculpt more, and protect and preserve your bone density.
The “end” of your reps is just before failure, or fatigue, or before you lose your form (you could maybe do 1 or barely 2 more reps). Going to total failure is fine, but studies show you get just as much progress from going to just before failure – and you don’t deplete your energy quite as much which is why I find this an ideal zone for training in.
Here are some common rep ranges that you can use at your discretion:
8-12 reps is an awesome range for finding your sweet spot, building your strength and dialing in your form. It’s also great for single side moves when you also need to call on your balance and core strength.
6-10 reps is the next step up in volume, and in this rep range you want to ensure you have no pain in any moves you do, and can balance effectively if you’re on one limb.
5-8 reps takes it one step further, and increases the volume. Here you cannot go past 8 reps with the weight you have chosen, but you can get at least 5.
4-6 reps: great for high volume training. When you get to this level, build into it, warm up well, and begin by prioritizing moves where you are using both limbs at the same time to feel it out, i.e squats, deadlifts over single side squats and deadlifts. You can also use this rep range for single side moves too, just check your form first in a higher rep range.
1-2 rep max: I don’t train this way myself without a spotter or friend (usually another trainer or experienced exerciser) nearby. This is a valid and very challenging level and should be used by experienced lifters only.
*Do not go from 8-12 reps to 4-6 reps in one go. Building into these rep ranges is essential for strengthening your body. There are no shortcuts to getting stronger – we have to put in the work and allow our bodies to adapt progressively.
Should I warm up and cool down around my workouts?
It’s always nice to warm up a bit before a workout if you have time! If you would like to warm up prior to any workout, doing some type of dynamic movement that mimics the exercises you’ll do in the workout itself is a great idea. This can warm the joint fluid up around your joints, prime your muscles and brain for action, and get your heart rate up a bit.
If you’re doing a bodyweight/no equipment workout, you can sometimes just get right into it without much of a warmup and just pace yourself as you get going to warm up as you go. But if you have the time and desire, doing a warmup prior to any training session is a great thing to add. It doesn’t have to be super long, and the length can be relative to the training session. If you’re lifting weights, a warmup that opens up the joints and warms the muscles you’re preparing to load is very beneficial. You may also want to build up to lifting heavier loads by starting out with lighter sets, or even a warmup set.
Taking 5 minutes or so to stretch after a workout when your muscles are warm is a great idea. It’s a good way to bring your body back to a calm state, reset your nervous system, and slow (static) stretches that you hold for longer periods of time work really well on warm muscle tissue. You may notice that stretches feel better and better (and are easier to do) the more consistently you add even as little as 3-5 minutes to the end of your training sessions.
As we age, it becomes more and more beneficial to warm up (and cool down) around our training sessions, as it can really support our joints and muscle tissue. As we age, we lose some of our elastin and collagen that helped keep our bodies more flexible. Being a little more proactive with your self care can really support you holding onto (or rebuilding) flexibility in your muscle tissue, and creating space around your joints.
Pliant muscles are healthy muscles, and they respond well to our training and the load we put on them. Muscle attaches to bone via connective tissue, and stretching benefits all of that tissue and takes strain off the joints so they move more freely.
In Rock Your Life we have a huge library of stretching videos for both warming up and cooling down. We often recommend and create specific ones for our workout classes.
I’ve been working out consistently, but I haven’t lost weight – what’s wrong?
First, are you tracking other metrics than just your weight? It can be helpful to take body measurements (typically around the upper arms, chest, waist, hips, and thighs), or take full length progress pictures every couple of weeks.
The body takes time to “show” what begins happening below the surface, and sometimes we expect to see things faster than they actually happen. If we look at ourselves day to day (or weigh in daily) we don’t always see the changes as easily. This is why measurements or spaced out pics can be helpful for perspective.
Looking for other signs of progress than just weight loss is also helpful. Has your posture improved? Are you less winded taking the stairs? Are you more easily able to do certain moves that were challenging when you started? These are all signs that your body is responding.
As we get stronger, our muscle tissue gets more dense and stronger. Muscle takes up less space in our body than body fat. As we get stronger, we become leaner and more compact, but sometimes our scale weight doesn’t show that much change – even when our body is responding to the training we’re doing. So just weighing ourselves (as the only way to track progress) isn’t telling the complete story.
You might want to try using something like a smart scale, which shows important data about your body composition. Things like bone density, muscle mass, body fat percentage, body water and other things all combine to tell you your overall body weight.
If you weigh 150 lbs and you have a greater percentage of body fat vs. muscle mass, that’s important to note. If you weigh 150 lbs and you have a greater percentage of muscle mass vs body fat, that’s important to note! The number of your weight isn’t as important as the things that it’s made up from.
Weighing yourself at different times of day will skew your data as well. For instance if you ate a high carb meal, your body retains water as it digests and assimilates those nutrients. You didn’t “gain weight,” you simply have more water in your system. If you haven’t had a bowel movement yet, you may get a different scale weight than if you always weigh in after.
It is definitely not wrong to weigh yourself! I am just a proponent of using this as one of many metrics when it comes to seeing your progress.
Your workouts alone are not the only thing that determine the progress you will make. Without the nutrient building blocks, your body can’t optimally repair your muscle, or give you energy. If you sit all day and do a couple workouts as your only activity, you won’t be giving yourself enough low impact daily activity to move the needle on your fat loss (walk more!).
If you overtrain or workout too often, your body can’t repair effectively or reduce the inflammation created from your training. This means you can’t get as much out of the workouts you do, or come back strong for your next session. Pay attention to your training schedule and your daily energy and train accordingly!
Can I do more than one challenge/workout program at the same time?
I do not recommend doubling up on challenges or workout programs. If you find that the workouts you are doing aren’t hard enough, it may be that you need to choose a different program, or increase the amount of weight/resistance you are using (see FAQ about making workouts harder for yourself for some great tips).
If you want to stick to the program you’ve chosen, consider doing the same workout twice, or adding bonus rounds. This helps to fatigue specific muscles on specific days, according to the workout schedule.
A workout program trains your body on different days in different ways. Ideally you will get recovery for the muscle groups trained before training them again.
Muscle doesn’t get stronger when we are training it. During a workout, we break it down and create an inflammatory response that the body has to recover from and come back stronger. Resting and eating well around our workouts is what delivers the results.
Doubling up on programs means you are likely combining different body parts trained and rest days get mixed up – which actually slows down your results.
Are rest days really necessary? Can I just skip the yoga and stretching?
Taking rest and recovery days is an essential part of seeing great results. When we exercise, we’re creating an inflammatory response in our body. Muscle “breaks down” when we train, and in our recovery period, it rebuilds stronger than before.
If we don’t ever rest, we don’t get the chance to reset and repair. So our body stays in a state of inflammation and strain, which sabotages the level of results we get, and it means we can never go to our full potential in the workouts we do (because we’re not well recovered).
Another aspect of self care that’s often skipped or overlooked is the stretching, mobility and optional yoga. While you can “get away” with skipping this stuff when you’re younger, as we age we lose some of the collagen and elastin that help us be mobile and flexible. It becomes essential to stretch more as we age to protect our joint health.
At any age, stretching helps to improve the health of your muscle tissue and creates space around our joints. This can improve your mobility (your range of motion) as well as your flexibility.
All of this can make your workouts more effective, as healthy, supple muscle tissue and mobile joints make it much easier to load up effectively and practice good form!
So follow your training program, take extra rest days if you ever need them, take time to stretch, and listen to your body!
What’s the best way to incorporate my program workouts with other recreational activities (i.e. running)?
While I suggest not pairing your program with another program or challenge, it may be fine to do it alongside recreational activities you enjoy, with some potential modifications to the plan (suggestions below).
If you don’t rest enough, you won’t get results – and this is true at every age – but becomes even more pronounced in our menopause years (both peri and post).
If you don’t train effectively (as in “hard”) in the workouts you do, you also won’t get results – and if you come to your training tired or your body is still dealing with the inflammation created from your last session you can’t put out as much energy. Same is true if you don’t eat enough of the nutrients your body needs to rebuild and repair the tissue you break down when you work out. It’s all connected.
When it comes to your recreational activities, I have a few tips:
If you enjoy running (or another type of cardio activity), one option would be to include the running with a scheduled workout day in the challenge. That way your body gets its stimulus on the same days and plenty of recovery in between – like this for instance:
M: Betty Rocker strength training, your cardio
Tu: rest, mobility, stretching
W: Betty Rocker strength training, your cardio
Th: rest, mobility, stretching
F: Betty Rocker strength training, your cardio
Sa: recovery, stretching
Su: do some food prep!
You could also tone down any cardio included in a given workout, depending on how you feel and replace it with your activity of choice. Or, if a training program includes a dedicated cardio day, you could replace that day with a run/bike/swim/etc instead as another option.
You may want to make other modifications to a workout program schedule depending on how your body feels and how much recreational cardiovascular activity you do – and how well you recover. If you’re constantly feeling aches and pains, it’s a good sign you need more recovery so pay attention.
If you enjoy hiking or a more low impact type of sport, you kind of have to feel it out to see how well you recover. If you hike all weekend, you may need to take a recovery day (or two) at the beginning of the week rather than diving straight into your workout on Monday. You’ll get better results (especially in the menopause years) when you recover effectively after strenuous activity.
You are not missing out on getting results or messing up your program taking additional recovery days, or changing the calendar to suit your activities. Remember, workout programs were written without any of your activities in mind, so you will need to modify it if you are adding things in.
What should I start with if I’m a beginner, or if I’m coming back after taking a long break?
If you’re a beginner, I created a great beginner’s series for you right here. I recommend doing these workouts 3 days per week for a couple of weeks until you feel confident and comfortable with them and are ready for more.
If you’re coming back after taking some time off, I suggest the Back to Basics Challenge in Rock Your Life as your first step. Beginners can use this as their second step, once you have completed the Beginner series.
Whether you are new or restarting, I encourage you to go through the Foundations of Functional Fitness workshop. These 15 minute videos can be done alongside any workout program, and teach you skills and information about your body that you can apply as you go, and will help keep you safe and get more out of your training.
If you’re restarting after having a baby, use the Post-partum Workshop to help re-establish good core engagement and other great tips to help you rebuild your strength safely!
How should I train if I’m pregnant?
Congratulations on your pregnancy! Whether this is your first or fifth pregnancy there can be so many questions.
A big question many women have is if it is safe to workout during pregnancy?
The short answer is YES! And in our self-paced pre-natal workshop, you’ll find some video guides to modify poses you may be used to getting into and tips on how to successfully navigate your pregnancy while staying active.
But before you get busy with your squats and curls always consult with your healthcare provider before beginning any exercise program as they will be able to offer you personalized exercise guidelines based on your medical history.
How should I train if I’m post-partum?
From all of us at Team Betty Rocker, congratulations on your new family addition!
We’re here to help with diastasis recti testing and correction, breathing, pelvic floor and core work to reconnect and integrate you systemically so you can transition back into exercise in the most supportive way for you.
Before you get started with any of our recommendations, always consult with your healthcare provider, as they should provide you with personalized information, restrictions or guidelines based on your medical history.
What should my training look like in perimenopause?
All of the workout programs I offer, and all of the challenges in Rock Your Life have specific options for training in perimenopause.
How we train in perimenopause sets us up for the years to come, and you’ll be able to carry what you learn forward to postmenopause too!
In perimenopause, we want to prioritize 3 specific things when it comes to our training:
Trainingvolume (meaning the workouts are challenging for you)
Optimized recovery (getting enough recovery to come back strong for your next session)
Eating enough protein for muscle recovery and repair, and plenty of fiber to support optimal gut health
Training volume:
In order to get results we need to maximize our training time with specific types of high volume training – including:
strength training/resistance training: working against a load (you can begin with gravity or your own bodyweight and progress up through heavier amounts of weights)
explosive cardio: any type of short burst plyometrics, interval training, HIIT, or sprinting
Resistance training strengthens our muscle tissue (the more muscle we have, the faster we burn fat), supports strong bones and improves our capability.
Explosive cardio strengthens our joints, muscle and bone tissue, improves our heart health, and helps mobilize body fat – especially visceral body fat (the deep belly fat that’s especially dangerous in our menopause years).
The types of training and exercise you want to prioritize in perimenopause might look just the same as what you were doing before. The differences include you ramping up the challenge or volume deliberately over time (so your body can keep responding to the stimulus you provide and not plateau), and you taking the recovery you need to come back strong for your next workout.
Optimized recovery:
You may hear that “cardio is bad for perimenopause” because it “elevates our cortisol.” This is not entirely accurate. All high volume training elevates our cortisol, including resistance training. This is part of the natural process our body goes through to get stronger – it responds to the stimulus of the workout by repairing and getting stronger.
In perimenopause, lower levels of hormones mean we’re more sensitive to the impact cortisol has. So if we’re overtraining in any way (cardio included), we’ll more likely gain more body fat and lose more muscle.
We cannot train day after day with no rest and expect to see results. Muscle repairs and comes back stronger AFTER a high volume training session when we recover and refuel with the right building blocks in our meals (protein, carbs, healthy fats).
If you used to train 5 days in a row, now is the time to get more strategic about that kind of schedule. I suggest either a 4 day or 3 day a week workout schedule.
This is going to enable you to go harder in the workouts you do (making them more effective for stimulating your body to respond), and more effective recovery time to repair and reduce the inflammatory response the workout creates. You will not recover as quickly with lower hormone levels. Even if you’re using HRT, your body will still need this recovery time.
If you keep training without taking recovery, your body never gets out of the inflammatory cycle and never fully strengthens you. You also run the risk of keeping cortisol elevated for a prolonged period, which undermines your body’s ability to lose fat and strengthen your muscle.
My workout programs have either been written in a 3 or 4 day split from the start, or have bonus schedules added to them that follow those training sequences to provide a more optimized workout to recovery schedule for you with a couple different options that you can choose from.
Some programs and challenges were already written in a 3 day or 4 day format, simply because this is an ideal way to train for specific types of training programs for us at any stage of life. It just becomes an especially useful and effective option in our perimenopause years, so we use it!
All of the workout programs I offer, and all of the challenges in Rock Your Life have specific options for training postmenopause.
Post-menopause, we want to prioritize 3 specific things when it comes to our training:
Trainingvolume (meaning the workouts are challenging for you)
Optimized recovery (getting enough recovery to come back strong for your next session)
Eating enough protein for muscle recovery and repair, and plenty of fiber to support optimal gut health
Training volume:
In order to get results we need to maximize our training time with specific types of high volume training – including:
strength training/resistance training: working against a load (you can begin with gravity or your own bodyweight and progress up through heavier amounts of weights)
explosive cardio: any type of short burst plyometrics, interval training, HIIT, or sprinting
Resistance training strengthens our muscle tissue (the more muscle we have, the faster we burn fat), supports strong bones and improves our capability.
Explosive cardio strengthens our joints, muscle and bone tissue, improves our heart health, and helps mobilize body fat – especially visceral body fat (the deep belly fat that’s especially dangerous in our menopause years).
The types of training and exercise you want to prioritize postmenopause might look just the same as what you were doing before, or it may look quite different. Some key elements include you ramping up the challenge or volume deliberately over time (so your body can keep responding to the stimulus you provide and not plateau), and you taking the recovery you need to come back strong for your next workout.
Optimized recovery:
You may hear that “cardio is bad for menopause” because it “elevates our cortisol.” This is not entirely accurate. All high volume training elevates our cortisol, including resistance training. This is part of the natural process our body goes through to get stronger – it responds to the stimulus of the workout by repairing and getting stronger.
Postmenopause, our lower levels of hormones mean we’re more sensitive to the impact cortisol has. So if we’re overtraining in any way (cardio included), we’ll more likely gain more body fat and lose more muscle.
We cannot train day after day with no rest and expect to see results. Muscle repairs and comes back stronger AFTER a high volume training session when we recover and refuel with the right building blocks in our meals (protein, carbs, healthy fats).
If you used to train 5 days in a row, now is the time to get more strategic about that kind of schedule. I suggest either a 4 day or 3 day a week workout schedule (options for this are included in every challenge).
This is going to enable you to go harder in the workouts you do (making them more effective for stimulating your body to respond), and more effective recovery time to repair and reduce the inflammatory response the workout creates. You will not recover as quickly with lower hormone levels. Even if you’re using HRT, your body will still need this recovery time.
If you keep training without taking recovery, your body never gets out of the inflammatory cycle and never fully strengthens you. You also run the risk of keeping cortisol elevated for a prolonged period, which undermines your body’s ability to lose fat and strengthen your muscle.
My workout programs have either been written in a 3 or 4 day split from the start, or have bonus schedules added to them that follow those training sequences to provide a more optimized workout to recovery schedule for you with a couple different options that you can choose from.
Some programs and challenges were already written in a 3 day or 4 day format, simply because this is an ideal way to train for specific types of training programs for us at any stage of life. It just becomes an especially useful and effective option in our perimenopause years, so we use it!
(if you want to know how to get better the fastest way possible, preserve your muscle and lose as little ground as possible during recovery!)
If you’re sick…
When it comes to being sick, it’s usually a good idea to take a step back from training. That’s because exercise is a type of stress to our system, and it does create an inflammatory response. In fact, that’s part of what causes our bodies to build strength! Exercise is a type of healthy stress. But that’s only true when WE are healthy.
Training when we’re sick diverts our body’s resources away from helping us recover from our illness. Which means we stay sick longer, and we might get sicker. The BEST thing to do if you’re sick is to BACK OFF and take some extra recovery days.
If you’re injured…
While I’ve got different fitness levels covered in these challenges and workout classes, I don’t have the full spectrum of training for all the things that can happen to our bodies when it comes to injuries, because those modifications are somewhat custom to you, and depend on when you got injured and how much you’re able to move as you heal.
Usually it’s not ideal to train right after an injury, as healing (and inflammation) are systemic, meaning your entire body is involved. Remember that exercise creates an inflammatory response, and when we’re injured we need all our resources at the scene of the injury. Doing too much inflammatory-provoking exercise when you’re healing can lengthen your healing process.
Very likely at a certain point in your healing journey it will be just fine for you to exercise with some modifications, but since I can’t be with you in person (wish I could!) I’m not the right person to tell you when that is or how to do it. Someone who is working with you in person, whether that’s a physical therapist or personal trainer is going to be the better judge of your rehab.
Please know I’m thinking about you, and that while I advise you to back off til you heal there are some key things you can do to preserve your muscle and heal as fast as possible.
I dislocated my elbow during a bad fall, and in this podcast I talk about that, the things I did while I was healing and some perspective I gained about health habits in general. You can listen right here!
Is it OK to work out 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 high 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).
Guess what, I have cellulite too! It’s a natural part of our body. If you’d like to read a post or see pictures I’ve taken of how mine looks, click here – I don’t want you to think there’s something wrong with you or abnormal for having it!
Typically cellulite happens as our fascial connective tissue binds to the fat cells, and creates dimpling on the surface of the skin. Here are some things that can impact 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. A healthy gut microbiome impacts your hormone balance, your digestion and absorption of nutrients, your mood and sleep, and is a part of your overall state of health.
3: 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 out of balance can play a role. Estrogen regulates your body’s production of collagen. As we age and our estrogen levels begin to go down, collagen production is reduced. Less collagen means weaker connective tissue and thinner skin, which makes it easier for cellulite to appear (Add bone broth to your diet to increase the production of collagen, and/or use a collagen powder or supplement like my brand of Full Body Collagen). Vitamin C is also essential for collagen production, so make sure you’re getting plenty of it in your foods or in supplement form.
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. Try dry brushing to move your lymph fluid, which can make your skin feel softer and smoother, or use a foam roller or self massage tool regularly.
5: Stretching, foam rolling and self care. Being proactive with these activities can help keep your tissue healthy and pliant which is great for your joints and also for the elasticity of your tissue.
6: Building muscle. As we increase the muscle we have, we shift the shape of our bodies and burn fat more efficiently. More muscle can reduce the appearance of cellulite.
Final thoughts from me are that cellulite seems like something natural and a lot of why we dislike 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. Some people use light or stand in ways that make their skin appear smoother than it is in real life. Some of us have less of it at certain times, and more at other times. And some people have a job where they are paid to professionally model, which means they may spend more time, money and effort on their appearance, which is not realistic or necessary for a healthy person with a regular job and life responsibilities that don’t include modeling full time.
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 or doing regular self care, how much body fat I am carrying (though I still have some regardless of how lean I get) 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.
Here are some more posts that I’ve written about my body to show you that it moves and acts like a normal body and is flawsome.
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.
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.
