Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

My guest today is Tricia Nelson, an Emotional Eating expert and the author of the #1 bestselling book, “Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.”

Tricia herself lost fifty pounds by identifying and healing the underlying causes of her emotional eating, and has spent over thirty years researching the hidden causes of the addictive personality.

She’s the host of the popular podcast, “The Heal Your Hunger Show” (you can listen to my interview with her right here) and is a highly regarded speaker who has been featured on NBC, CBS, KTLA, FOX and Discovery Health.

One of the things we’re talking about today is that we are all emotional eaters – on different ends of a spectrum. I’m curious to hear about your own experience with this, if you have struggled with it, overcome it, or are coming to terms with it. Be sure to check in with me in the comments section about this, and with any questions you have!

From her site:

“Excessive sugar consumption is a major cause of health problems such as Type 2 diabetes, obesity, and heart disease. It has also been proven to contribute to belly fat, depression, migraines, poor eyesight, and premature aging.

Getting free from the vice-grip of sugar isn’t as hard as you might think. Getting support as you begin your journey will make it much easier. There are also many delicious, sugar-free alternatives to the foods you love, and great recipes that will make you happy as you nourish your body.

You deserve to feel good and look good, and kicking the sugar habit will help you do both!”

In This Episode You’ll Discover:

Meet Tricia Nelson [0:36]

What does being an emotional eater mean? (1:46)

• Why we use food for reasons beyond nutritional needs
• The subconscious drive behind emotional eating
• Tricia’s story and what was different with her eating
• The negative feelings that came from her yo-yo weight gain
• The cycle that drives emotional eating
• Why a diet won’t fix emotional eating
• Why a diet initially feels like it’s working

How can you tell if you’re eating emotionally or eating normally? (7:18)

• The internal dialogue that helps
• The benefit of regular meal times
• Tricia’s “3-meal magic” strategy
• How skipping meals and strategies like intermittent fasting can create more disordered eating
• The self check in that goes along with 3 meal magic
• How snacking contributes to weight gain
• What the self-check in can reveal that might help you avoid emotional eating

Intermittent fasting and how to approach it as a woman (10:29)

• The trap of skipping meals
• A great way to use IF as a woman
• The importance of the quality of your meals
• The most satisfying nutrient (and the one we need to be including in each meal)
• Why we need more protein as we age
• Thinking about maximizing the 3 main meals you’re eating
• Timing your eating around your training if you’re active

Berry Green Protein by Whole Betty from Betty Rocker [12:47]

This podcast is brought to you by Berry Green Protein  my 100% organic, high protein, nutrient-dense whole food powder. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake!

CLICK HERE to learn more about BERRY GREEN PROTEIN!

Why does eating often feel so hard? [15:05]

• Is feeling “hangry” the perfect storm of emotional eating?
• The breaks between main meals and how that serves us mentally and physically
• How we can begin to recognize our emotions in between our meals
• The benefit of tuning into ourselves and building emotional intelligence
• Identifying, feeling, and processing emotions
• Why we associate comfort foods with feeling states

Tools to empower us in coping with emotional eating [18:12]

• A morning routine and the foundation this provides
• Centering activities and ideas
• The concept of deposits and withdrawals in our spiritual bank account
• How these practices support you in dealing with stress throughout the day
• Afternoon and evening activities that can support you
• Sneaky ways that emotional eating sneaks in
• Great tips to help us reset in non food-related ways

Is there a difference between addiction and emotional eating? [22:15]

• The spectrum of emotional eating
• Emotional eating vs. food addiction
• The Emotional Eater vs. Food Addict Quiz
• What informs where you are on the spectrum
• The consequences of long-term emotional eating and dieting

How does addiction show up in people with emotional eating? [25:53]

• Tricia’s personal example of her alcohol addiction and sugar addiction and how they are connected
• The dopamine hit from shopping, porn and other pleasurable activities
• The increased sensitivity that came from withdrawal from the activity
• Tricia’s example of “medicating her feelings”
• Why swapping addictions can be typical

What is at the root cause of addictive cycles? [29:34]

• Are there issues within ourselves that need deeper work?
• Unresolved trauma may be at the root of addictive cycles
• Chronic struggles with addictive behavior may be rooted in trauma
• Tricia’s personal story and share about childhood sexual abuse
• How Tricia’s research and self-healing has informed her powerful work

The “anatomy of the emotional eater” from the Heal Your Hunger book [32:48]

• Why people pleasing shows up in some emotional eaters
• How coping strategies from childhood translate into adult life
• The need for validation and the negative cycle that sets up
• How resentment results from people pleasing
• How these traits drive the justification for emotional eating
• Tricia’s book: “Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.“
• Setting boundaries, people pleasing and speaking up for yourself for women
• Uncovering the root cause of emotional eating can help you live a more fulfilling life
• How we can see opportunities in all of our challenges

This Week’s Challenge(s) [40:16]

Try 3 meal magic for 3 days.

This can help you observe your relationship with food, and how often you have impulses to unconsciously get something to eat.

Connect with Tricia Nelson [56:51]

• Tricia’s website
• The Emotional Eater vs. Food Addict Quiz
• Tricia’s book: “Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.“
• Tricia’s podcast
• Tricia on Instagram
• Tricia on Facebook
• Tricia’s private support group on Facebook: The Secret Sauce to End Emotional Eating

Coming up next:  Coming up in our next episode, I’m talking to the founder of the Man UNcivilized movement, Traver Boehm. He’s the author of the books “Today I Rise,” and “Man UNcivilized” as well as a two time TEDx speaker, men’s coach and podcaster. I really appreciate the work he’s doing, and I thought you might be interested to hear this conversation, especially if you have men in your life who you love and want to share great tools and resources with.

In my own personal journey, learning more about how other people think has helped me uplevel my communication skills, deepen my empathy and understanding, and connect more meaningfully with others. I really love learning different perspectives and points of view, and I think you’ll find Traver’s work very insightful. I’ve given his book to several friends and family members, and enjoy hearing his take on many things.

This upcoming episode does have some swearing in it so if this is offensive to you, this may not be an episode you’ll enjoy.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 9: How to Heal Emotional Eating with Tricia Nelson appeared first on The Betty Rocker.

Your body is allowed to not look posed or smooth or “flawless” at all times and it’s natural for it to bulge and bump and wrinkle.

Are you going to stop being my friend or value me less because my body moves and jiggles and looks different in some places when I move? I didn’t think so

But we stop being friends with OURSELVES for this stuff. Over and over we judge and criticize, and it steals our ability to be present and happy in the moment, or wear a bathing suit in the summer and feel good.

I know maybe you found me or followed me first because you were like “I want her body!” But then you got to know me and realized that while you liked my body, you really liked the person I am, and what I’m about.

I bet this is true for a lot of the relationships you have. They’re not shallow or based only on appearances. That’s because being attractive isn’t really about your appearance as much as it is about who and how you are.

My body, like any woman’s, goes through seasons of change. Sometimes it’s easy to meet the goal of getting stronger or leaner and other times it’s harder, or NOT actually the goal. Other things can be the priority. Life isn’t about how you look in a bikini.

Not to mention, the way we’ve been taught to envision a “bikini body” is inherently flawed. Every body has natural sags and dips and curves and dimples and grows hair in places and is a dynamic, human body. We call the things that don’t match up to our old Barbie’s plastic bodies “flaws” but they’re really just the natural beauty that makes us all unique and human, and serves a biological purpose.

Don’t lose joy in the moment feeling you have to cover yourself up because parts of you don’t match the mainstream narrative. It’s often such a false narrative. Remember that YOU get to define what healthy looks like for you. 

And yes of course it’s ok to care about your appearance; in my opinion that’s a self valuing action – just remember that it’s just one small part of you. How you look (and feel most importantly) is a byproduct of how you take care of yourself and so much of that is about living a balanced, healthy lifestyle of nourishment, movement and self-loving thinking and actions.

Your true, unique beauty shines through in everything you do and every part of who you are.

To be clear, this is NEVER a comparison of how your body looks different from mine, we are different women with different histories and I’m just sharing that while I can stand for a picture with my high waist pants smoothing my belly and legs, my stomach is going to roll and poke forward when I bend over, and my skin has sags and bumpy spots when I’m not wearing the workout pants.

I’m not posting any of this for tips to change my body, I love my body and am grateful for all it does for me. I’m just sharing my body at angles not normally photographed to remind all of us women that images like the ones on the right aren’t shown enough, and that they are normal, absolutely fine, and not something we need to feel we have to cover up or hide away.

It’s great to work on a fitness goal and great to have a goal of changing body composition, however we too often feel defeated and bad about ourselves during that process because our present appearance doesn’t match our expectation of the outcome fast enough.

Our bodies change throughout the day, around meals and hydration and for other factors as well such as inflammation, illness, from your monthly cycle and from the transitions we go through as women from puberty through pregnancy to menopause.

Expecting the body to “bounce back” after having a baby, after being injured or ill, or around any life transition is doing ourselves a great disservice.

Sometimes your fitness goals will be easily achievable with application of the 4 pillars of health, and other times it will feel like you simply aren’t seeing results despite your diligent application of them. During those times it’s important to acknowledge that some things are outside of our control, and check in with a health care professional to see if something is going on that’s impacting your ability to thrive.

It takes patience and consistency to shift body composition, to add muscle, to lose body fat – and I feel like we not only need to respect that process (and that it’s about more than working out) but we need to accept and love our bodies along the way. And respect that not everyone has the same goals we do, and that doesn’t make them any less worthy. If we don’t accept ourselves how can we accept other people?

These next shots were taken within a 5 minute time frame, I got all these shots from videoing myself in different light. I have cellulite on the back of my legs, and as you can see it is more or less visible depending on the lighting. It’s normal and natural to have it regardless of your size or level of fitness; it doesn’t mean you’re unhealthy or that you should cover up.

The female body is just amazing and spectacular. Capable of so much, and worth so much more than simply “how it looks.” Our perception of how it’s “ok” for us to look has been sold to us since we were small, packaged up in airbrushed images, carefully controlled lighting and more, designed to teach us what was desirable and undesirable in a woman’s appearance.

If that shot above doesn’t convince you of how lighting and how you stand play a role in how cellulite appears, here’s a picture of me from the back without the shorts and T shirt in direct sunlight in two different poses.

If anyone I was with ever judged me or gave me a hard time for some part of my female appearance they wouldn’t be around for long! People project their insecurities onto others. That’s about them, not you. Move on! Love yourself. Don’t be the person in your own life who’s bringing yourself down.

Our daily experience deserves to be filled with gratitude and self love and not be filled with negative thoughts toward ourselves and how far we have to go.

We’ve learned to call these things we see on our bodies flaws, so I use “flawsome” to help us lean into loving ourselves flaws and all. Of course we are “imperfect.” We are unique! We are perfectly imperfect. Remember that!

Love your flawsome wonderful self and wear the bikini, wear the short shorts, wear whatever the heck you want to wear and feel good in your amazing body.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post My Body is Flawsome – Bumps, Lumps, Cellulite and All appeared first on The Betty Rocker.

Sound familiar? I’m here to help. I’ve got 5 things that may be behind your struggle, and some ideas to help you get back on track. But first, let’s reframe the idea that we “get” our motivation from someone else, or that someone else needs to motivate us.

One of the most important things I’ve learned about motivation is that if it doesn’t come from inside us, it’s not sustainable.

That’s because it’s our internal drivers that truly make us take meaningful action, not external motivators. If your internal drivers of action-taking don’t come from inside of you, they’re not going to last, they’re not going to work for you, and they’re not going to help you as much.

So let’s dive into these internal drivers right now, and find out what might be sabotaging them so that you can get your mojo back!

5 Reasons you may be lacking motivation

1: You’re bored.

You’re just bored as heck with what you’re doing. You need variety.  Your body craves variety, and you need options. And it might be that you are just so bored with how you’ve been training because you’ve been doing the same thing for too long.

There’s no spice, there’s no excitement. There’s no flavor to it. And that can be a big reason behind why you’re not feeling the desire to take action, because motivation intrinsically is a “desire to take action.” It’s something that carries you forward.

But if you lack desire, it could be because you’re just totally bored and it’s time to mix things up.

2. You’re burned out.

Now boredom can easily dovetail into overload, which leads to burnout. You may be overtrained, exhausted, and not even realize it. This can be true of many things beyond exercise. Life is full of challenges and responsibility and sometimes you just really need a break.

You may feel like “why can’t I do more? I’m just not motivated.” It’s not really lack of motivation. It’s actually, you’re burned out. Your body needs to do more quiet, restorative activities. You just need to take some self care time, and restore yourself a little bit more.

You may need to give yourself a physical break from your training if you’ve been pushing hard for too long, or you may just need to start training with more balance overall, taking more rest days throughout the week if you’ve been doing “no days off.” And as this applies to your life, have you been doing “no days off” with another aspect of your life? Maybe you need a break from that too.

This one can be a sneaky one, especially when you are a high performance achiever, like so many of us are. But it is really easy to just give ourselves too much rigidity and too many rules around our training and not to actually hear the clear messages our body may be sending us that it’s time to take a break.

3. You’re overwhelmed.

The third reason is really similar to the first two, it’s overwhelm. This has been more and more common recently, with the regular stress of daily life piled on with all the new stress that people have had to deal with that started in 2020. Between all of the competing messages and the fear of the unknown, there was just so much happening that overwhelmed us and created massive stress in our bodies that we just became numb to, or shut down to.

It can become a huge challenge to find within yourself the desire and the drive to keep exercising or keep pushing yourself forward with these health habits that we talk about here all the time between the compounded stress of daily life with all the new challenges that were presented.

This is the best time to call in your meditation practices, your self care practices and breathing practices, to sit in stillness and in gratitude, to focus on doing the best you can each day with what you have – and removing all pressure from yourself to “perform.” This is the time for all or something, for loving what is, and for taking things one day at a time.

4. You don’t have things to look forward to.

So the fourth thing, which I think also is a part of this sensation of overwhelm that’s happening in the world at large right now is we all need things to look forward to. So many of the events that we look forward to – that actually serve as drivers of the actions we take towards our health and wellbeing –  are not there right now.

Many of us had to cancel our plans for big events or trips we were looking forward to. Many brides had to give up their dream wedding, or really alter or change what they were planning to do. And we don’t even have those “micro events” to look forward to either – simple things like you’re going to meet your girlfriends on the weekend.

You know that you’re going to get together with your friends, do the social thing, or you and your family are planning to meet up for a family outing. Even a trip to go shopping, to get yourself something new is not as easy or simple as it used to be. And there are just different parameters, different places where you all live have different guidelines for what’s appropriate, what’s safe, what’s okay.

So it’s harder to find the motivation. I mean, when you think about these small micro events, even for the weekend, you’ve got a routine, a routine that used to drive a lot of your activities and behavior. If you had something to look forward to, you were more motivated internally, you had more desire and drive to work out, to take those healthy actions.

But when that gets taken away, when things are uncertain, when things don’t follow that same pattern, it’s very hard to shift yourself to finding a totally different set of drivers, and this is something that it’s very intangible. It’s not something that you may be consciously aware of. When there isn’t anything to look forward to, or get dressed up for (or even just get dressed for!) you might as well just lay on the couch right? This can be a huge saboteur in what feels like “lack of motivation.”

Now if you’re reading this long after the events of 2020 have passed, this reason can still be valid. It may be that you have just gotten stuck in a rut and haven’t created anything fun for yourself to look forward to. So time to shake things up! Plan a hike, plan to get together with your friends, plan something you’re going to get dressed up for.

5. You need to reconnect with your WHY.

This is really the thing that can help serve you and give you that drive and desire, regardless of what else is going on. This can help you find balance within all of it.

Really connecting deeply with why it is you want to take these healthy actions in the first place is a very important question to ask yourself. I’ll give you an example using myself. For me it comes down to thinking about myself as an 80 year old woman. I’ve got some time between then and now. I think about that woman I’ll be and how her life is. I think about being in control of my body at that age, of having access and freedom to make choices. And a lot of that comes down to my mobility and strength, if I’m able to move freely, if I’m able to have autonomy over the course of my life at that age. A lot of that’s going to come down to how I’m taking care of myself right now.

A lot of that is rooted for me in my own personal drivers of wanting to be in control of my body, not dependent upon anyone else, able to take care of myself, to defend myself as needed, to think and do and choose for myself what I want and what’s best for me personally.

So some of the way that you can get at the deeper why for yourself is to ask yourself a series of questions. You start out with the first one, which is to ask, why am I exercising? For a lot of us, we talk about how we want to look good. We want to feel good in our own skin. That’s a driver that a lot of us have, but it can’t be the only driver.

And it isn’t enough of a driver to keep us motivated during difficult times, because it’s just on the surface. And it’s one of those things that’s a great by-product, but there’s something deeper underneath it that we have to get to and deeply connect with so we can align with it daily.

So if the first thing that comes to mind is “I want to look good, and feel good in my body.” So then I ask myself, why? Why do I want to look good in my body?

“Well, because it makes me feel capable. And when I’m capable, I feel strong and worthy.”

Oh, well, why do you want to feel that way? What is it behind that feeling that makes you feel like you’re worthy?

“Because I feel like I need to be in control of my body. I want to have strength. I want to be able to take care of myself.”

So when you start to ask yourself those deeper questions and you start to get at why it is that you really want to feel that way, if you keep asking yourself the layers down, the why, the why, the why (and this will be different for all of us) then you can actually get at what is really going on, and discover deeper meaning behind what really does motivate you internally. What your internal drivers for taking action are.

Remember that motivation doesn’t come externally. And that’s why you have to be really careful of marketing messaging, because it can prey on some of our fears when it comes to our deep drivers in our desires. So we have to be really mindful of that and really, really tune into what matters to us as human beings and what’s going to serve us the best in our own personal journey of health and wellness.

So I just wanted to tune into these things about motivation today, because that feeling is an important one. If you feel like you’re just not motivated, it’s worth examining these 5 things to see if you might just be super bored and need a change of pace. Or perhaps you’re actually burned out and you need a break. Or you’re totally overwhelmed, and you need some support and self care. You might be missing out on having something special to look forward to. Or you might just need to connect a little bit more deeply with your inner why.

Do any of these things resonate with you? Do any of these make you feel like you’re connecting a little bit more with your motivation, with your deeper desires? Let me know  in the comments. I’m looking forward to hearing from you!

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post 5 Reasons You May Lack Motivation (and what to do about it) appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

It is so great to have you here for the final episode of season one of The Betty Rocker Show. If you have been inhaling all of the amazing content that came from our fantastic guests this season, our final show is like that wonderful exhale, the ah, the end of a delicious, deep breath and we have none other than my good friend, the amazing Emily Fletcher to bring us home.

Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for performance. The Ziva Technique is a powerful combination of mindfulness, meditation and manifesting designed to help you get better at life, not meditation.

Emily has taught over 25,000 people the skill of meditation and her best-selling book, Stress Less, Accomplish More, debuted at #7 out of all books on Amazon and has been translated into 12 languages.

She is an international speaker and author and has been featured on The New York Times, Good Morning America, The Today Show, Vogue and ABC. She has also been named one of the top 100 women in wellness to watch and has spoken at Apple, Google and Harvard Business School.

We have talked about many topics related to women’s health this season and as you’re listening today, I think you’ll recognize many threads from other shows coming together.

Since stress is the root cause behind so many diseases and has such a far reaching impact on our lives, affecting everything from our happiness to our hormones I really wanted to share this conversation and this information as the cherry on top of our first season.

In today’s episode we take an in-depth look at how stress impacts our physiology and cover simple tools we can all access anywhere we are to positively influence the quality of our lives!

So sit back, relax, and get ready to exhale and release any stress from your body, with the one and only Emily Fletcher.

From her site: “I have dedicated my entire life to either becoming or helping other people become high performers. I define a high performer as someone who wants to leave the world better than they found it. Someone who is committed to being better tomorrow than they are today. Sometimes that means learning, often it means shedding. Shedding stress, shedding lies about ourselves and shedding inherited trauma.” 

In this episode you’ll discover:

What Ziva Meditation is (2:42)

• How Ziva differs from other forms of meditation
• The importance of getting rid of stress from the past
• The power of manifesting
• The trifecta of mindfulness, meditation and manifesting

Betty Rocker’s journey with Ziva (5:45)

• How she started meditation
• The impact of her past trauma
• How meditation gave her a daily anchor point
• The positive effects mediation has had on her

The concept of adaptation energy (9:33)

• What adaptation energy is
• How this impacts your stress response
• How meditation rewires your brain

The concept of epigenetics (11:18)

• What epigenetics is
• How you can change your genes
• How the 4 pillars of health can impact epigenetics
• Your ability to change the future generations though your genes

Why we are doers and over achievers (13:18)

• The importance of rest
• The pressures we face from society
• The imbalance of masculine and female energy
• How meditation can change your brain
• The importance of the corpus callosum

What happens in your body when you’re stressed (17:30)

• The impact of meditation on your hormones
• How stress impacts your physiology
• How meditation can help reverse the effects of aging
• The negative effects of constant stress
• How meditation positively impacts your body
• How meditation makes you happier
• Emily’s book: Stress Less, Accomplish More

Why people are resistant to meditation (23:05)

• The idea that you don’t have enough time
• The importance of investing your time in something that gives back to you
• Why we meditate to get good at life
• The belief that meditation means you need to clear your mind
• Why it’s important to focus on how meditation improves your life
• Meditation doesn’t need to look a certain way

How meditation improves sleep (29:23)

• Why insomnia is your body’s coping mechanism for stress
• How meditation can help with insomnia
• How meditation can help you get better quality sleep

Emily’s journey with meditation (31:32)

• How her career on Broadway impacted her health
• How meditation improved her health
• Her trip to India
• Emily’s generosity during COVID-19

Ziva Kids (34:50)

• The development of Ziva Kids
• The importance of this program for kids and teens right now
• What the course includes
• The importance of empowering kids and teens to be self sufficient in stress management
• Providing kids and teens with a “superpower”
• How to support your children today

How to connect with Emily

• Ziva Meditation
• Emily’s Book Stress Less, Accomplish More
• Emily’s Instagram @emilystellafletcher
• Ziva Meditation Instagram @zivameditation

Thank you so much for listening today and for tuning in to season one of The Betty Rocker Show! Just like resting is an important part of our workout program so you can bring your best to the workouts you do, I’m taking a break to reset and rest, so I can show up and bring you an absolutely rocking season two.

I look forward to bringing you the next season in just a few months, where we’ll actually be doing a challenge. Each week you will have a new healthy habits challenge with lots of great information about how the challenge can benefit you and good ideas for how to implement it into your life!

Until then, connect with me in many places on my fabulous website, where I share new workouts, recipes and motivation every week. Connect with me on my social media pages on Instagram, Facebook, and of course in Rock Your Life, my inner circle women’s fitness community, where we have challenges, five new classes every week, and our wonderful private women’s fitness community to support you on your journey. I’d love to see you there!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 22: Stress Less, Accomplish More with Ziva Meditation’s Emily Fletcher appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today we’re diving in with Kine Corder, a Nationally Certified Counselor and Clinical Hypnotherapist. She is also a best-selling author, an international speaker, and the CEO of Presidential Lifestyle, a wellness company focused on wealth in all of its forms.

As a former Morgan Stanley financial advisor, Kine realized that people needed help with more than just stock picks and portfolios – they were stressed out by the idea of reaching the American Dream, and that stress was getting in the way of them actually reaching it. This inspired her to shift to therapy in 2014 and since then she has become the world’s #1 Clinical Hypnotherapist specializing in stress and anger management.

In today’s episode, Kine brings us a new perspective on the stories we tell ourselves surrounding money, the love we give and receive and the power struggles we all face.
We take a look at how our upbringing impacts everything from our self confidence to our beliefs and we do a deep dive into the differences among us.

This episode will provide you with so many insights about the stories you have surrounding money, how to set boundaries for yourself and others and most importantly, how to take back your power.

From her site “As the world’s #1 Clinical Hypnotherapist specializing in stress and anger management, Kine’s work encompasses helping CEOs unlock their subconscious beliefs around money, love, and success, so they no longer have to sacrifice their wellbeing to create a life of meaning.

Her mission is to heal 1,000,000 million patients by educating at least 1,000 doctors and wellness professionals per year who will help their patients deprogram from the standard American Dream by breaking through resistance that blocks them from living a life of meaning.”

In this episode you’ll discover:

Kine’s story (2:20)

• Her journey from financial advisor to therapist
• What she learned about trauma
• How love drives us
• What she learned about the relationship between money and love
• How she became a hypnotherapist
• The importance of finding the root cause of your struggle

Betty Rocker’s history with trauma (8:25)

• The trauma she experienced as a child
• The importance of getting help
• How working through your trauma can impact your life
• The energy behind interactions

The importance of identifying your money story (11:44)

• The history of power and money
• The importance of identifying the stories you have about your life
• The importance of identifying and finding your money story
• The different money mentalities/stories that exist
• The hero’s journey

The importance of boundaries and your relationship to money (19:13)

• Boundary Crossing Events (BCE’s)
• How boundaries impact your relationship with money
• How to identify your boundaries around money
• How to honor your boundaries around money
• The importance of awareness around money
• How to say no
• How BCE’s effect different money mentalities
• The importance of identifying what you can control

How to take back your power (26:27)

• The power struggle among males and females
• The importance of taking personal responsibility
• How self confidence plays a role
• How to take your power back
• How your experiences in life impact your self confidence

The importance of having clarity in your life (30:30)

• Tuning into the messages from the universe
• How the universe provides you with clarity
• The importance of clarifying what you want
• How clarity relates to your power

How to be resilient (36:19)

• The importance of listening to the positive feedback you receive
• Why the way you feel about yourself is the most important thing
• How social media can impact you
• The importance of the challenges we face in life
• The importance of autonomy

The difference between insecurity and being self conscious (42:10)

• How insecurity stems from the external world
• How being self conscious stems from our inner world
• The importance of the relationship you have with yourself
• The importance of being aware
• The importance of identifying your gifts and strengths

The importance of acknowledging and appreciating the differences among us (48:12)

• Why it’s important to note that we’re not all the same
• How other’s differences provide us with balance in our lives
• The Kolbe Index
• How the obstacles we face can make us creative
• How to use love to chip away at racism
• The importance of clarity as a culture in America

How the love we’re looking for doesn’t ask us to lose our power (57:24)

• The importance of identifying where you’re allowing boundary crossing events
• The importance of identifying your patterns
• The importance of clarity and awareness in your life
• Finding a life of meaning quiz

How to connect with Kine

• Kine’s website
• Life of Meaning Quiz
• Find your Money Mentality Quiz
• Money and Meaning Podcast
• Kine’s Instagram: @kinecorder

Coming up next week, we’ll return to the Women’s Hormone Health series for a conversation with Alisa Vitti, well-known creator of the Cycle Syncing Method and author of In the Flow. I have learned so much from this smart author and she has some deep insights into our female cycle that I can’t wait to share with every woman and girl out there.

I wish I had known this information when I was a teenager, but the great thing is we can all learn it together now and take advantage of these powerful frameworks to live stronger and more in sync with our incredible female bodies. I can’t wait to talk to you again next week!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 16: Meaning Over Money with Kine Corder appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

My guest today, Cynthia Garcia, is a celebrity nutritionist, life coach, bestselling author of The Hungry Hottie Cookbook, and you may have seen her on Khloe Kardashian’s Revenge Body, where she serves as the official nutritionist for the show, or on Dr. Phil, The View, The Doctors, or Dr. Oz, to name a few.

Cynthia is the founder of the Institute for Transformational Nutrition, a modern day coaching school for forward-thinking coaches and the creator of the transformational trauma technique, a technique that she developed to overcome the trauma in her own past and to help her clients overcome it in theirs. This powerful technique has been used successfully for over a decade all over the globe and is taught exclusively at the Institute for Transformational Nutrition.

Cynthia didn’t start out with much in her corner to help her become who she is today, which is part of why it’s so empowering seeing the amazing success that she is. And when I say success, I mean she is a thriving, fulfilled woman. She is happily married, is a devoted mother and she takes the best care of herself. She contributes to many important conversations in the world, and she runs an amazing business that impacts many and fulfills her life purpose.

In today’s episode, we dive into how to identify your story and transform your pain into a powerful force that can help you change your life, improve your relationships and expand your career.

Something I find really powerful in transforming pain and trauma into a powerful force for good in our lives is the impact that telling our stories has, and not just the stories we have to tell, but the way we tell them.

If you’re looking for inspiration and motivation or if you’ve ever felt like life was just too big to carry, that you could never change or get away from the past, or that the decks were stacked against you, today’s episode is for you.

From her site: “ Cynthia Garcia is a female founder, life coach, best-selling author, media personality, celebrity nutritionist, and mental health advocate. She overcame an insanely dysfunctional childhood filled with abuse, crime, addiction, and poverty. Today, she inspires others to rewrite their stories by showing what was possible when she rewrote her own.

I believe that to change your life, you can just tell a different story and every girl can make up a new story. I also know that if we could share this message and have it trickle it down to the next generation, we could empower women in the bigger, bolder way they deserve – all by simply telling a new story.” 

In this episode you’ll discover:

Cynthia’s Story (4:22)

• Growing up with abuse and domestic violence
• How she made the conscious decision to change her life
• Her life in Los Angeles
• Getting sick and hitting rock bottom
• The importance of how you view your story

Cynthia’s journey from victim to an empowered woman (11:25)

• The importance of progress over perfection
• Why it took her time to tell her story
• How trauma and pain manifested in her body
• Her decision to end her life
• The overwhelming anger she experienced
• The “deal” she made to save her life
• What Cynthia focused on first in her “new life”
• The importance of integrity and grit

How to heal yourself and feel empowered (25:14)

• The three basic needs for healing
• How your physical body plays a role
• Betty Rocker’s three A’s of communication
• The importance of connection
• How feeling that you matter drives you
• Redefining nutrition
• The Institute of Transformational Nutrition
• The three components of Transformational Nutrition
• The importance of “feeding” yourself everyday
• The importance of mental health

How Cynthia created the Institute for Transformational Nutrition (35:10)

• Jenny’s story
• Using food as love or comfort
• Why it’s not really about the food
• Cynthia’s personal struggle with food

How to figure out your deeper why and change your habits (40:08)

• Why you “fall off the wagon.”
• The importance of your stuck story
• The different layers of your stuck story
• How to peel back the 6 layers of your story
• The importance of finding your bigger why
• Why there is no such thing as a “fast fix”

How your story impacts your life (48:11)

• Cynthia’s “stuck story”
• How she carried her story with her throughout her life
• The importance of doing the work to heal
• The importance of lifting others in their stories
• The importance of seeking out resources

The importance of community in healing (53:51)

• How the people around you impact your story
• The importance of a supportive community
• How the people in your life can keep you accountable
• Looking for the gold

Today’s podcast is brought to you by ROCK YOUR LIFE! My online home workout studio, where you can take as many 30-day challenges as you like for consistent, sustainable progress! For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!
New members can get a 30-day Trial RIGHT HERE!

The 5 stories we tell ourselves that keep us stuck (55:29)

• The 5 story archetypes
• The importance of rewriting your story
• How our strengths can come from our weaknesses
• How your archetype shapes your reality
• Discover your stuck story assessment

How to become an Institute for Transformational Nutrition Coach (1:08)

• What you can expect in the program
• Career options
• Become a coach

How to connect with Cynthia (1:12)

• Instagram: @iamcynthiagarcia
• The Institute for Transformational Nutrition
• Cynthia’s Website

Coming up next week, I’m excited to introduce you to Kine Corder, a nationally certified counselor and clinical hypnotherapist.

She’s the CEO of Presidential Lifestyle, a wellness company focused on wealth in all of its forms. We’re going to get into some conversations around the American dream and some paradigm shifts that I know you’re going to find fascinating and insightful. Can’t wait to see you there!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 15: The Power to Overcome, Transform and Thrive with Cynthia Garcia appeared first on The Betty Rocker.

Your body is always in transition and transformation. Trying to force it to be what it was a month ago, or what it may become a month from now or to look like someone else is a waste of energy.

Instead of forcing it, controlling it, consider allowing it to flow.

Manifest the next level of you by being about the life you want to create right now.

You’ll be happy when you decide to be happy, not when you reach some goal weight, have some dream car, have the perfect house or job or partner.

Working on our goals is awesome but it’s both the reasons we go after them and the way we see ourselves along the way that determine how the experience serves us.

You do not need to be anyone else’s idea of “perfect.” You just have to be the best version of YOU.

See all those things we tell ourselves will “make us” happy are just shiny objects distracting us from noticing we are HERE NOW.

Always we are here now.

In a year, we’ll be in that here, and that now.

And sometimes we forget to look for all the good things we have here, now, and appreciate them, and make the most of them and be thankful and love the journey we are on, because we get so distracted by what we don’t have, life passes us by without being very joyful – and that’s the opposite of flow.

We have to start finding the beauty in ourselves, today. Thinking the thoughts we want to have about ourselves, today.

That’s what makes you really shine your beautiful, irresistible, magnetic light that’s so vibrant, alive, and glowing with the best of you.

It’s not about how you look, it’s about HOW YOU LIVE.

That to me is the foundation of “fitness” – be it mental, physical or spiritual. That’s what matters.

You are beautiful, and trust me I see you, every day, ROCK that baby, because that’s what gets the work done and that daily GET UP SHOW UP AND NEVER GIVE UP ATTITUDE is what makes you that way.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post It’s Not About How You Look It’s About How You Live appeared first on The Betty Rocker.

But despite all of that, you also are someone who means a tremendous amount to the people in your life. The actions you take and the way you live your life constantly rub off on the ones who look up to you. It matters.

For everything that fell apart, 1000 other things you didn’t even know about happened around you, so some of the most important things in your life could fall together. Some of those things are still happening.

For every mistake you’ve made, you’ve done 100 great things that you don’t always remember.

We all have to make choices based on the best information we have at the time. Don’t be hard on yourself for things that have past – use them as ingredients for the best you recipe that you’re baking every day in how you show up and make choices now.

When life feels heavy, remember – you’re not alone. Reach out. You’d love to support a friend feeling that way – so don’t be the person who doesn’t let your friends in to support you when YOU need it.

You are unstoppable. Not because you’re this “perfect person” but because you’re HUMAN, you have doubts, you fail, you struggle – but you also RISE, you persevere, you put in work, and you SHINE baby – you shine.

Don’t forget it. #flawsome

Build momentum, stay consistent and remain the unstoppable force that you are inside of  Rock Your Life, my online home gym!

It’s a positive place to stay motivated plus you can find ALL of my amazing 30-day home workout challenges and enjoy 5 new classes every week in case you want to just workout with me and the Team Betty Rocker coaches outside of a plan!

You are a powerful force, you have unlimited potential, you’re stronger than you know, smarter and more capable than you give yourself credit for, and YOU ARE UNSTOPPABLE! 

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post You Are Unstoppable appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Tuning into our inner wisdom and strengthening our intuition can be one of the greatest ways to get more out of life on every level, reduce stress and feel more deeply connected to yourself and others.

In today’s episode, psychic psychologist Dr Joy Martina joins me to talk about these important subjects, covering boundary setting, her quick hack for changing from a negative to positive state of mind, tuning into our “flow” with grace and ease, and her powerful 5-step process to strengthen your intuition.

You will leave this episode with lots of great insights and practical tips to apply right away!

Dr. Joy Martina is a Psychic Psychologist and a Channeler of Christallin Consciousness that specializes in High-Level Intuitive Intelligence Training for entrepreneurs, business owners and celebrities. Dr. Joy is a Bestselling Author, the Creator of the Christallin Oracle Training (a training to develop mastery over our innate psychic abilities), a Master Hypnotist and Trainer of Trainers.

From her site: “She is passionate about helping people strengthen their intuition, access their internal intelligence and use more of their potential to create the life of their dreams. She adores guiding people out of their stuck states and inspiring them to enjoy life.”

In this episode you’ll discover:

How Joy and I connected (2:08) 

• Empowered women
• Our trip to Italy
• How she got her name
• Becoming an expert in intuition
• Connecting to your inner wisdom
• Clearing your “shtuff”

How to Clear Your Limiting Beliefs (8:02)

• We are always a work in progress
• Creating space in our lives
• Reframing
• Making the choice

5 Step Process to Strengthen Your Intuition (11:11)

• Step out of the buzz
• Learn to say no
• Forgive and release
• Own your desires
• Tune into the universe
• Joy’s book, How to Use Your Intuition to Change Your Life

Today’s podcast is brought to you by ROCK YOUR LIFE! My online home workout studio, where you can take as many 30-day challenges as you like for consistent, sustainable progress! For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!
New members can get a 30-day Trial RIGHT HERE!

The Switch Technique (14:50)

• Developed by Dr. Roy Martina
• How to do it
• When to use it
• Why it’s important
• Judging ourselves
• Our reptilian brain
• Learning new habits
• Changing our mental state

How to Reprogram Our Unconscious Mind (20:14)

• Tapping vs. Affirmations
• Brain training
• Sleep Your Fat Away Bootcamp
• Listening to our bodies
• Knowing what is right for us

Joy’s Story (24:58)

• How she became an Oracle
• Her true passion
• What an Oracle is
• The history of Oracles
• Being empowered in your choices

How to be Conscious in our Actions (32:05)

• The freedom to be who you are
• Joy, Grace and Ease
• Manifesting activity
• Trusting ourselves and the process
• Tuning into our “flow”

Reframing your reality (40:05)

• One simple question to ask yourself in tough times
• Looking for the gold
• 40 years of Zen
• Making the impossible possible
• The intention of social media

Pursuing Joy and Happiness (44:51)

• Self love and putting yourself first
• Raising the emotional frequency
• You always have a choice

How to Connect with Dr. Joy (46:04)

• Joy Tribe on Facebook
• Joy’s Website
• Instagram: drjoymartina
• Facebook: Dr. Joy Martina
• Free angel meditation

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 6: The Universe Has Your Back with Dr Joy Martina appeared first on The Betty Rocker.

Trust yourself and your intuition.

Know that you are evolving and growing every day and you cannot help but attract what you are putting out.

That’s why you’ll simply outgrow or lose your connection to certain people, certain situations, certain things…and that’s ok.

Because when you let go, you create space to let more IN of what and who is supposed to be there

While you may sometimes want to downplay what’s great about you, when you take the measure of the amazing people in your life who are clearly with you for a reason, you can release self-deprecating thinking traps that want to keep you playing small.

I never imagined I’d have women friends like the ones I have – the most amazing, powerful, creative and giving individuals. And now that I do, it makes me reflect on who I am today and how far I’ve come – and how my standards for myself have risen.

“What I value and what I live is what is attracted to me.”

Say that to yourself out loud right now – it’s the truth about the standards we hold and the way we see ourselves. It’s reflected all around us.

If you find there are some people who don’t meet you where you’ve grown to today, it may be worth reflecting on how that relationship needs to evolve – sometimes simply communicating can help move it forward and sometimes it can help bring it to a close – but the bottom line is your precious time and ever evolving life path deserve the self-honoring clarity around who you spend it with.

Never apologize for having high standards or for setting healthy boundaries for yourself.

The people who belong in your life will always meet you at that level.

When how we see ourselves changes from “flawed” to“flawsome,” how we act towards ourselves changes too, and we have longer-lasting, more meaningful transformations on all levels. And that’s some serious power!

So many of the transformations I see in the Rock Your Life Community are physical, but that’s not the only kind.  Even more amazing to me is that people have changed how they think about themselves and I see people uplifting each other daily, helping others to make the transformations they themselves made not so long ago. And it is AWESOME!

If you’re looking for a group of like minded women to lift you up, empower you and keep you motivated, I’d love to invite you to join Rock Your Life!

The post You Are So Worth It appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m excited to welcome my dear friend, inspirational speaker and emotional empowerment expert, Sarah Prout. She went from living on welfare as a single mother in Australia to becoming an award-winning entrepreneur, podcast host, and author of Dear Universe.

In 2019, a video produced by Goalcast (a viral platform for videos with powerful messages) shared Sarah’s story, went viral and has now been viewed by over 57 million people around the world. Sarah experienced some positive and negative consequences from that video – which you’ll hear about in this episode.

We discuss the power of how we tell our stories, the trouble with what Sarah calls “the coma of convenience,” and the importance of taking personal responsibility. This episode was recorded during the peak of the 2020 pandemic and we discovered that our internet connection wasn’t always as strong as our heart connection – so my apologies for a couple of dips in the audio quality.

About Sarah Prout: 

From her site: “I’m a speaker, author, creative entrepreneur, and mother of four… dedicated to helping you create a life you can truly be happy about by using your thoughts, emotions, and energy to shape your own reality.”

In this episode you’ll discover:

Sarah’s story (1:25)

• Her Book: Dear Universe
• Leaving an abusive relationship
• Her Goalcast video
• How we actively participate in our lives
• Taking responsibility for how we show up
• Compassion and empathy

What Sarah calls “a coma of convenience.” (13:19)

• Taking radical responsibility
• Food prep as a daily practice
• Identifying priorities

How to tap into our inner wisdom (14:45)

• Our inner voice and intuition
• Self care and personal responsibility
• Reconnecting to our heart space
• A new normal of manifesting
• Sleep tracker: Oura Ring
• Sleep and vivid dreams
• Energetic frequencies

How to take charge of our self care (19:50)

• Creating rituals
• Cooking
• Managing stress
• Improving sleep
• Living a healthy balanced life

Taking the lessons from quarantine forward (22:45)

• Looking for the gold
• Documenting the journey
• Journaling
• Morning rituals
• Free Resource: 7-Step Intention Setting Worksheet

Creating frameworks for your life (30:18)

• Sarah’s magic
• How we see our lives
• The language we use

Sarah’s tummy tuck journey (32:31)

• What led to her decision
• The pain and recovery
• Her biggest lesson
• Trusting the process
• Guiding the narrative with her children
• Accepting her body
• Surgery is a personal choice

How generosity manifests in our lives  (41:52)

• Sarah’s book: Dear Universe
• How to impact lives
• Paying it forward
• The key to abundance
• The heroes of our time

How setting boundaries can lead to more joy (46:44)

• Being in service of others
• People pleasing
• Setting boundaries
• Use your voice
• Signs you need more boundaries
• Saying no
• Where is the compulsion coming from
• Addiction

How to connect with Sarah (54:55)

• Instagram: sarahprout
• Facebook: lovesarahprout
• Twitter: sarahprout
• Sarah’s website: Sarahprout.com
• Sarah’s book: Dear Universe
• Free Resource: 7-Step Intention Setting Worksheet
• Sarah’s Podcast: Journey to Manifesting Podcast

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 4: Embracing Radical Responsibility with Sarah Prout appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to Nourish Your Mind, Love Your Body, and Rock Your Life!

The last time I was in Austin, I was a guest in the home of my good friend Amber Sears. Amber and I worked out together, had epic long talks, worked together, and cooked together – and upheld one of our favorite traditions which is baking pizza that satisfies the different eating styles in the house (from paleo to vegan to simply whole food based clean eating).

We also had a chance to sit down in her beautiful office space and record an epic conversation that I’m excited to share with you today, where we dove into many topics, including body shaming and body positivity, holding space and setting boundaries, the journey she’s been on to loving herself, and what it took for her to go from an unhealthy, draining relationship to now being married to the love of her life.

I know you’ll get some real gold from this open and in-depth conversation. Enjoy!

Amber Sears is an international pilates and yoga teacher, holistic nutritionist, former professional dancer and business coach. She is the creator of Epic Self, and the host of the Soul Powered Podcast where she guides business owners with her heart centered purpose-driven work.

From her site: “My passion is helping others sculpt their most epic lifestyle and build businesses that serve others. My three branch approach with clients and students stem from the philosophy that mind, body and spirit are connected and equally significant in moment to moment health and ultimate longevity.”

In this episode you’ll discover:

How we nourish ourselves (2:24)

• Making pizza: here’s the crust recipe we made
• Different eating strategies – all are valid
• Amber and JP’s YouTube parody
• Integrity with what you do and say
• Compassion for all humans – and acceptance of eating types other than our own
• No such thing as a “perfect” diet
• Listening to your body

Amber’s story (10:26)

• Amber’s Instagram – @amberleesears (updated handle since this podcast was recorded)
• Pressure to look, move and be a certain way
• Being authentic and speaking your truth
• Comparison and self-doubt
• Inner self love work
• People pleasing
• Becoming the next version of yourself

The influences that shape us (16:19)

• Images we see in magazines vs real life
• Someone else’s idea of “flawless”
• How societal pressures damage us
• What being a true leader means

Body positivity (20:43)

• Celebrating all bodies
• Shaming joyful expression
• The most important thing is feeling comfortable in your body
• Celebrating and rocking your own body

Breast Augmentation (23:00)

• Amber’s choice to get breast augmentation
• Facing judgement around our choices from others
• Emotions and mental shifts that come with changing your body
• Owning our choices and decisions
• Breast implant sickness
• The value of empowering and supporting each other

Social Media – the good and the bad (29:02)

• Judgement from others on altering our appearances in any way
• Diets, fitness, makeup and filters
• Being comfortable in your body
• Developing awareness around our judgements
• Shifting our view of others
• Compassion
• Shifting the internal self dialogue
• Accepting ourselves

Amber’s mission (32:30)

• Helping people heal, transform and awaken
• Healing our own hearts
• Tools and techniques to shift our consciousness
• Retreats
• Online coaching
• Teaching leaders to be better leaders

Creating healthy relationships (36:05)

• Self growth
• Patterns in relationships
• Abusive relationships
• Narcissists/empaths roles
• Guilt and shame
• Finding strength
• Conscious men
• Self work to build inner worth
• Attracting what you emit
• Taking responsibility for your choices

Impactful and Inspiring media Amber recommends (46:26)

• Brene Brown on guilt, shame and vulnerability
• Eckhart Tole on consciousness and being mindful

If I were to meet you in 10 years, who would I meet? (48:15)

• Who would she be?

How to connect with Amber (49:25)

• Amber’s Website
• Amber’s Instagram

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 2: Fully Expressed and Beautifully You with Amber Sears appeared first on The Betty Rocker.

Welcome to The Betty Rocker Show, the place to be to Nourish Your Mind, Love Your Body, and Rock Your Life!

Today we are kicking off this show, and I’m thrilled that you’re joining me! I wanted to host this podcast for you to have a place to hear more of my philosophies, learn the strategies, frameworks and actions that have really helped me and so many of the people who have used my programs, and to provide an arena to answer your questions directly.

I’m excited for you to be able to take these shows with you on the go so you can tune in anytime, anywhere for the answers and insights you’re looking for (#stopdropandbettylisten) – so be sure to subscribe on your favorite podcast player – plus enjoy so much bonus content from my interesting and diverse guests. I’ll alternate between solo episodes and guest interviews for lots of variety!

Here’s today’s show! Be sure to leave a review on your favorite podcast player.

In this episode you’ll discover:

(all links open in new tabs so you can continue to listen to the show while browsing)

Why I created The Betty Rocker Show (00:02)

How I got the name The Betty Rocker (02:28)

• Starting my blog
• The Healthy Lifestyle of Awesome
• You are a Betty Rocker

The wildly popular #makefatcrychallenge (04:22)

• 30 Day #makefatcry Challenge
• Transform your body in just 15 minutes a day
• 3 Million Participants already, and growing every day
• Stuck in the comparison trap
• Why I do what I do

My journey to health (07:52)

• Obsession with performance and looks
• Coming from a place of self hate rather than self love
• Habits, effort and consistency to develop a fit body
• Taking actions from a self loving place leads others to respond
• The dialogue we have with ourselves
• Being accepted
• How our life lessons push us to grow

Using measurements and how much does our weight on the scale count? (10:45)

• Negative feedback loop – never happy or satisfied
• Worth based on an arbitrary number
• Measuring muscle tissue vs. body fat
• Being hyper focused on one thing

Reframing the way we talk to ourselves (13:10)

• Foundation of fitness is how we talk to ourselves
• Changing the way we feel or speak to ourselves is powerful
•  Seasons of life
• You are a whole package, not a number on the scale or how you look
• Developing a self-loving mindset

Getting into being #flawsome (16:00)

• Being self motivated to take action towards your goals
• The Flawsome concept
• Acknowledging your flaws but also your awesome = FLAWSOME

How to forgive ourselves and others (16:30)

• Taking personal responsibility
• We forgive others, let’s forgive ourselves

My most effective Forgiveness Practice (17:05)

• 40 Years of Zen
• Looking for the gold, the blessing, the value
• How can you take responsibility for the situation?
• You are the creator of your own life
• Look for resources when you need them
• Your vessel of awesomeness

The 4 Pillars of Health (22:05)

• Become more mindful and aware of our body’s functions
• A simple foundation to connect with our body
• How our body communicates with us
• Thinking about our health in a new way

The Sleep Pillar (24:20)

• Everything comes from our body’s ability to reset and restore itself while we’re sleeping
• Quality of sleep
• The healthy physique chair
• Why sleep is the most essential pillar

The Nutrition Pillar (26:15)

• How we nourish ourselves informs everything our body does
• Value in different eating strategies
• The benefits of eating whole foods

The Stress Pillar (27:48)

• The internal stress state
• External and internal stressors
• The intention behind what you’re doing
• The big picture stress plays
• The singing analogy

The Exercise Pillar (30:40)

• Moving your body in a balanced way
• Exercising from a strong, healthy foundation
• How I design my workout programs
• There’s no one perfect way to train
• Honor your body
• Plateaus

Here’s how you can submit a question for an upcoming show!

Be sure to include your first name and where you’re from and ask your question clearly. You can also send a testimonial or success story this way too, it’s absolutely wonderful to hear from you.

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 1: This Podcast is for You appeared first on The Betty Rocker.

Personally what stops me up sometimes is feeling overwhelmed by how much there seems that I have to do.

I think we too often block ourselves from consistency by thinking we have to take this “all or nothing” approach to reaching our goals, when the real secret to consistency is truly to do SOMETHING.

I mean, we can ALWAYS do something.

One step forward, one round of a workout, walk instead of take the elevator, make that healthier choice with one meal, drink more water, be patient for just one more minute.

If you’ve missed a workout or had a few too many lingering weekend treats, this is your permission slip to not beat yourself up over it.

TODAY, focus on doing something that moves you in the direction of your goals.

Not ALL the things, SOMEthing.

Because real results come from doing something consistently, not trying to do everything and burning out so you end up doing nothing…

….and this is how we are going to really succeed in 2019.

I like to call this the “all or something” approach, and it’s been a lot more effective for me as a mantra than “all or nothing” in getting lasting results and actually being happy and feeling good about myself.

And that inner happiness, that self love, that positive feeling about ourselves – that’s the real win.

Comment below if this was helpful. And thanks for reading my blog posts ! I appreciate you.

By the way- THANK YOU so much for the amazing reviews you leave me about my workout and eating plans! I read every single one. I thought you might like to read a few that I’ve gotten recently.

You can shop my available programs that these lovely ladies are talking about here!

If you know a woman who would like to feel more empowered, happy and fit, share this post with her!

Your support of other women is what makes all of us stronger. As we grow, we lift up others around us.

Use any of the share buttons in this post to share to your social media or just email the link to this post.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post All or Something, Not All or Nothing appeared first on The Betty Rocker.

Just wanted to share some reflections I’ve been having from seeing how hard so many of my beautiful readers are on themselves.

Just so you know, I like you just the way YOU are. Seriously, don’t ever feel that you have to be “like” anyone else to be the BEST VERSION OF YOU.

The best of you is like the best of me – unique, doing her best, and perfectly imperfect – aka #flawsome

Even though you wouldn’t know if from external appearances now, it took me YEARS to accept my body.

And even longer to love it.

This vessel of awesomeness that has climbed mountains, comforted friends, survived motorcycle crashes, swum with dolphins in the Red Sea and carried me for over 42 years.

I refuse to waste any more time not being absolutely in love with the person I’ve had the longest relationship of my life with.

I accept myself, I support myself, I am forgiving of myself, I take responsibility for myself.

Embrace the journey and own the body you’re in. Love yourself.

If you’re not the vision of who you want to be yet that’s ok, the way you treat yourself and love yourself now will be exactly what gets you where you want to go.

There’s no reason you can’t treat yourself well along the journey because you create the future with the way you live the present and when you get to the place you want to go and achieve your current goals, the only way you’ll be truly happy is if you have formed habits on the inside for your practice of self-perception.

We are now and always will be works in progress and there is so much beauty in that dynamic creation process.

You are brave and courageous and you must believe in yourself and love yourself to tap into that warrior that you are.

Sending you lots of love today, and every day!

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Flawsome appeared first on The Betty Rocker.

Not because you don’t deserve it…

…..but because you deserve MORE.

How many times have I felt beaten by life because I didn’t get “the job” “the guy” “the recognition” “the apartment” “the loan” or whatever “it” was – and not too far down the road I got something better.

It’s hard to know why things happen when they don’t seem to be going our way, but trust that it’s all happening FOR you, not TO you and stay open, don’t blame yourself or beat yourself up.

Life isn’t like Amazon Prime, it isn’t guaranteed 2-day shipping so sometimes we just need to be more patient.

One of my favorite all time quotes comes from the late, great Steve Jobs, who said –

“You can’t connect the dots looking forward, only looking backwards.”

In this present moment you and I are sharing right now as you read these words, we both have 2 ways to see things.

We can see everything that’s wrong and feel anxious, stressed, sad or angry, which actually blocks us from being able to go after what we want with as much power and clarity as we’ll need…

….Or we can focus on everything that we have and what’s right, and feel grateful, peaceful, present.

From that presence we can create powerful, meaningful action to get what we want.

Being peaceful doesn’t mean we put down our sword and stop fighting for what we want, on the contrary.

A peaceful warrior swings her sword with precision, and doesn’t waste her energy flailing around angrily hacking at weeds.

Be a peaceful warrior.

Focus on the good and know you are exactly where you should be, and have everything inside that you need to get where you want to go.

#bettyrockerlovesyou

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post You are a Peaceful Warrior appeared first on The Betty Rocker.

People would like me, they would want to do things with me, I would be so powerful.

But then I met a lot of the girls who were in those photos and I found out they thought the same thing I did. They looked at other girls and thought they themselves weren’t good enough.

So here we all were thinking we weren’t good enough, wasting time playing small at life because of what we thought we lacked.

Living for a standard we had begun to worship and believe in so strongly that it made us go crazy starving ourselves, spending thousands of dollars on supplements and lotions and clothes and literally anything that would make us look at ourselves in the mirror the way those girls looked out at us from the glossy pages of the magazine.

We forgot how to look in the mirror and love the woman we saw.

To see her for ALL of who she was, a woman of purpose, a woman of strength, a woman full of love and life.

A woman to celebrate.

I’m now in my 40’s and these days, social media has become my “magazine.”

The women I choose to follow come in all shapes and sizes.

What resonates with me when I look at them is their authenticity.

The intention behind their work.

The way they talk about their experiences.

Their unique beauty.

I see all these things in my sisters online because I’ve learned to value them in myself.

The true work is not tearing down what other people are doing or judging them for where they’re at.

It’s looking within at our own selves and taking responsibility for the work we need to do to love the person looking back at us in the mirror.

We have to stop thinking we need to change our appearance when what we really need to change is our minds.

I took these pictures to show you the simple difference in how I look when I’m standing different ways because while I am strong and fit, my body is a real body like yours that moves, breathes, goes through cycles, has cellulite and doesn’t look like a pose.

(Stop comparing how much “better” my body is to yours right now Sharon, what I have to say applies to all of us no matter what size we are)

In my 20’s and 30’s I sat in a plastic surgeons office 4 different times asking about:

• Boob job
• Nose job
• Liposuction
• Fat transfer

All in pursuit of an acceptable image I perceived as perfection. Something inside me always said NO when I left those consultations – ‘no, you do not need to change your body. You need to change your thinking.’

(My body my choices – your body your choices – this is my story – plenty get surgery for good reasons, mine were based around unworthiness and insecurity – I’m not here to judge only to reflect and share)

I was so focused on how I looked thinking someone would love me if I just looked “right.” But the truth was no one was ever going to get past that glaring lack of self love that I had.

We project and attract what we believe about ourselves to the world, and the world delivers that to us.

No one is going to save you from your own thoughts. You could feel trapped in your body and have negative thoughts at ANY SIZE – this is not a problem that’s isolated to one type of person. Travel to every country, make a million dollars, lose 20 pounds, date all the men who tell you you’re beautiful but none of it will fill up that hole in your heart that tells you you’re not good enough, as you are, through the changes you go through, as you live your beautiful gift of a life.

There is so much MORE.

YOU are so much more.

Your beauty isn’t how you “appear,” it’s the self respecting behavior you take that aligns with what you value in your life that makes you beautiful.

I think so often we hold ourselves back thinking it’s all too much, too overwhelming, and we look around and compare ourselves to where other people are at, thinking we’ll never get there. There is too much to do, too much to remember and we’re just trying to get through the day.

But the thing is, we never know anyone’s full story from the outside. 
This is why it is especially important not to compare yourself to other people, because we can never know their journey from looking at a picture, or even just knowing them a tiny bit.

Remember this and be kind to yourself as well as the people you encounter because every one of us has an inner world we live in that deserves compassion and love.

In the past you may have felt like you weren’t doing enough, and that every single thing you learned you had to apply now. If you fell off track for a day with your workout plan, or had a meal that was outside of your diet, you had ruined everything. And you felt like a failure.

Sound familiar?

We’re so addicted to this “all or nothing” mentality that totally sabotages us. It creates a reason to quit.

But that’s NOT GOING TO BE US.

NOT TODAY.

NOT AGAIN.

Today, and every day, I want to flip that “all or nothing” framework you’re subconsciously putting around every effort you make to an “all or something” framework.

With this special Betty Rocker framework, you can never undermine your respect for yourself just because you don’t “follow the diet/plan/rules perfectly.”

Hold this framework as the most important throughline you have as we move forward, and repeat it like a mantra: ALL OR SOMETHING, not all or nothing.

You have today, right now.

Yesterday doesn’t matter.

Tomorrow isn’t here yet, and your life will be shaped by your actions TODAY.

Focus on adding something TODAY, one thing that takes you a step closer to your goals. Not ALL the things. SOMETHING. And do that tomorrow too.

Each day, each week just notice how your life is now full of things that are helping you, and remember to be kind and uplifting to yourself in the process – not negative and harsh.

I decided that I wanted to talk to myself the way I talk to my best friends. To look for what was good and not what was “bad.” I decided to be grateful and choose love over judgement.

Nourish yourself with kind thoughts, whole foods ,good friends, exercise, sleep, sunshine, things you enjoy, and GIVE BACK.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Step By Step Guide to Being Beautiful appeared first on The Betty Rocker.

I feel horrible! I did the 30 day challenge consistently and was down to the last 4 weeks of the 90 day and slacked off. Between moving into our new house, finishing renovations, work and getting my 3 kids ready for back to school I’ve definitely fallen off track. I’ve eaten more fast food than I care to admit and haven’t worked out at all. A good chunk of my results are gone. But tomorrow I commit to starting again! Thank you for all your inspiration.

I could really feel her struggle. And I could relate.

We’ve all been there.

We start a plan and then life happens.

We feel terrible for not being able to stick to it.

But it’s NOT terrible!

Here’s what I wrote her back, and what I’ve had to tell myself in the past:

Hey I just want you to know it’s okay that you fell off for a bit so you could take care of important life stuff. Moving is super stressful, and that requires a lot of focus and energy. Not to mention all you do for your family. So don’t be hard on yourself for taking a break from your fitness for a bit. It’s still there for you and always will be, and the fact that you’re so committed to getting back to it speaks volumes! You got this!

I just want you to remember that your “imperfections” and the things you “get wrong” are welcome here.

Forgive yourself for not “saying the right thing” every time.

For being socially awkward sometimes.

For not being graceful. Oops.

For falling off track.

For beating yourself up mentally.

FOR NOT BEING PERFECT.

You are always doing your best.

And the more consciously and kindly you treat yourself when you stumble, the stronger you rise and the better you do next time.

The best of you is like the best of me – unique, doing her best, and #perfectlyimperfect

Embrace the journey and own the body you’re in, the thoughts you have, the actions you take. If you don’t like them, take action and UPGRADE them.

If you’re not the vision of yourself that you want yet that’s ok, the way you treat yourself and love yourself right now will be exactly what gets you where you want to go.

Be kind to yourself along the journey.

Forgive yourself for your “flaws.” When you reach that place you are aiming for, you’ll be so much more content if you have practiced kind self-perception along the way.

We are now and always will be works in progress and there is so much beauty in that dynamic creation process.

You are brave and courageous and amazing.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post You don’t have to be perfect appeared first on The Betty Rocker.

If you’re facing something difficult today, I want to share a great tool that has really helped me get out of that energetically draining head space that can come up when unexpected curveballs come my way.

It’s hard to access our best self that can see clearly into the heart of things when we’re clouded by fear and strong emotions.

And why we get clouded is because we care so much. That’s a great thing.

That’s why we need tools like this to help us access the greatness within.

I use it all the time. I see a lot of opportunities in the struggles I’ve faced.

On the one hand, there’s temptation to complain, to blame, to lash out, to shut down – but there’s also the invitation to stretch, to seek more knowledge, to reach for support, to deepen our compassion and to take responsibility for our choices and ultimately, our destiny.

Save and share this 5-step activity and see if it doesn’t come in handy when you’re struggling to find the gold in a difficult situation – it’s helped me get out of my own way so much and keep moving forward and I just had to share it with you

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post 5 Steps to Solving Difficult Problems appeared first on The Betty Rocker.

When you’re shifting your life to a healthier version, it can be overwhelming to feel like there are so many “things” you’re suddenly “supposed” to do.

Here’s the truth:

You have today, right now.

Yesterday doesn’t matter.

Tomorrow isn’t here, and will be shaped by your actions TODAY.

Focus on adding something TODAY, one thing that takes you a step closer to your goals. And do that tomorrow too.

Each day, each week just notice how your life is now full of things that are helping you.

You can try adding any of these things…(one at a time):

Swap out vending machine snacks with fruit.
Swap out soda with water.
Switch to decaf after that first glorious cup of coffee.
Walk the stairs instead of taking the elevator.
Make a green smoothie.
Focus on getting protein in your meals today.
Say your gratitudes.
Acknowledge yourself for the work you’re already doing.
Invest in yourself for an hour with a book or podcast instead of social media
Go to bed 30 min earlier
Drink water all day
Switch up some of your regular foods to get some nutrient variety
Stretch for 10 minutes
Walk outside on the ground with bare feet
Put your phone on airplane mode while you’re sleeping .
Be grateful (did I say that twice? You bet – this one you can add and add and add!!)
Do a 15 min workout

Just wanted to share this with you today along with some positive energy and love!

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Forget “All or Nothing” appeared first on The Betty Rocker.

Sometimes I think we hold ourselves to this impossible standard that comes from our perception of the success of others. But the truth is we never know anyone’s full story from the outside.

At the end of the day, it’s between you and YOU.

Your own inner strength and security is the truth you can rely on day in and day out.

If we constantly go looking for our motivation to succeed from an unrealistic model of “perfection,” it’s like we’re telling ourselves we can’t be human.

We then over-train ourselves to be influenced by outside appearances, and undermine our personal power when our happiness relies on validation based on how closely we resemble a facade of success – in comparison to people we perceive “have it all figured out.”

When you build and strengthen your sense of who YOU are and find personal security by taking personal RESPONSIBILITY for your choices and actions, you create a personal FORTRESS – an unshakable foundation that’s simply INSPIRED by external motivators, not DEPENDENT on them.

Then the only comparison that matters is the one where you measure who you are today with who you were a day ago, a week ago, a year ago.

You can celebrate the success others experience and let aspects of it serve as inspiration…but never feel “less” for not living someone else’s life.

You are whole.

You are enough.

You are everything you need to be, RIGHT NOW, and into your moving future that belongs to you, because –

You are THE CREATOR of your own life.

Thinking of you today.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post You are Awesome appeared first on The Betty Rocker.

Nutrition.

Stress Management.

Exercise.

These are the 4 “Legs” of your healthy physique “chair.”

Take one away, you can still sit on the chair. Take 2 away and you’ve got problems. Focus too much on one and you can tip the chair over.

The goal is to try to get all 4 areas to be important.

And when you go through challenging times where one cannot be addressed, give attention to the other 3 so you can maintain your health.

To all of my amazing fitness Rockstars, be sure you’re not placing so much emphasis on exercise and neglecting your nutrition, sleep or feeling stressed.

If you get sick (like I did for 3 weeks this Spring), injured, or need to take an unplanned day or week off from your usual workout routine, use the time for something else that’s important and don’t “sweat it.” Life happens.

I know what a huge bummer it is to be thrown out of your routine for so long – and the nagging fear that all the hard work you’ve been doing up to that point is going to melt away…but actually, it’s NOT – if you focus on shoring up the other 3 pillars of your chair.

Don’t add additional stress to your mind worrying because you can’t do your workout. It’s not the most important thing when it comes to your body goals. Yes, it matters but what matters even more is hitting your nutrients daily, getting sleep consistently, and keeping unnecessary stress to a minimum.

Case in point….after not working out for 3 weeks, my physique changed very little. And the reason for that was I actively focused on my other 3 chair legs. Of course I have some muscle tone to rebuild, but I know how (and so do you). So I refused to stress about that while I needed time off because I knew how to keep myself in balance.

I’ll walk through the 4 pillars in this video from a live broadcast if you’d like to watch it and check in on where you’re at with me, and which pillar(s) need some extra attention – and you’ll also find the resources and information I talk about in the video below to help you shore up these 4 important areas of your health if you don’t have time to watch the full video.

I’ve listed the 4 pillars below in the order I weigh them in importance.

If you’re like I used to be, putting the majority of your focus on exercise, you’ll be interested to see that it’s actually the last on the list. That’s because your hormone balance that governs fat loss, metabolic function and your overall mission control of health comes far more from the way you navigate sleep, nutrition and stress management.

YES they’re all important, but if you’ve heard the saying “you can’t out-train a bad diet,” you could just as easily hear “you can’t out train sleep deprivation” or “you can’t out-train high stress.”

1: SLEEP

Sleep is #1 on my list because without sleep, you’re running in a restoration deficit for all of your normal body and brain functions. If you needed to choose which pillar to focus on first, this would be the one I would optimize EVERY TIME.

Lack of sleep messes with your metabolism by affecting glucose tolerance, making it hard to shed belly fat. Sleep timing, duration and quality play a major role in the hormones that govern appetite regulation and cortisol (stress hormone) levels.

Outside of its effects on your appearance, your ability to focus and perform at your best – and recover quickly – is clearly affected by lack of sleep.

Getting good sleep….

• Allows you to perform better
• Makes you happier
• Regulates your hormones
• Reduces stress levels
• Improves focus, creativity, and memory, and
• Regulates and reduces inflammation

Tips to Get More/Better Sleep:

• Create a sound barrier: use a fan, a white noise machine, earplugs – whatever it takes to create a buffer of white noise around you to prevent being woken up by outside noises. I sometimes use all 3 to create layers of sound that allow me to rest as I’m a light sleeper.
• Keep light away: use blackout curtains, get an eye mask (I sleep with one every night) to reduce light’s effects on your skin and eyes which signal your body that it’s time to wake up.
• Reduce your exposure to blue light, especially before bedtime: wear blue blocking glasses to help with exposure to light from cell phones, computers and TV’s. Too much exposure to these lights – especially at night – make it much harder to fall asleep.
• Sleep in a cool environment: studies show that sleeping in warmer temperatures increases wakefulness, so try lowering the temperature in your room and snuggling up under the covers.
• Try out a no movement mattress: sleeping with pets or humans who move around a lot? Try a Tempurpedic mattress topper or mattress for the “marshmallow effect” that allows everyone to get comfy without the jiggle and bounce being felt throughout the entire bed.
• Set an Alarm to go to bed: it’s hard to go to bed an hour earlier right away, so try setting your alarm for 15 minutes earlier to go to bed tonight, and try that for a couple days. Gradually increase the time you go to bed to earlier – until you can get yourself in bed at that time.

2: NUTRITION

Nutrition is #2 on my list because your body uses every bite of food you eat to carry out its metabolic processes at a cellular level. You literally “are what you eat.” Skipping meals or going over your daily sugar recommendations regularly both cause fat storage.

Too often we sacrifice meal planning or cooking for taking shortcuts or getting caught up in the business of life, and that’s NOT doing us any favors.

If you pay attention to where your Protein (P), Carbohydrates (C), Fats (F) and Greens (G) are in your meals throughout the day, you’ll be ahead of the game, so aim to get:

• Protein in every meal – in roughly the size of your palm.
  Here’s a great reference for how much protein to eat daily, best sources of it and how it benefits you.
• Carbohydrates in your meals around your workouts and optimally in the morning – in roughly the size of your cupped hands.
• Here’s a great reference for choosing the RIGHT carbohydrates, how to incorporate them to your advantage, and the best ones to eat.
• Healthy Fats in your meals in the size of your thumb, and especially when you’re having greens.
  Here’s a great reference for how fat works in your body so you can choose the best fats (the ones that help you LOSE fat), how fat helps your metabolism, and the best healthy fats to eat.
• Greens in your meals in roughly the size of your fist.
  Here’s a great reference on why we need greens, how fiber helps you lose fat, and how to incorporate the best greens easily into your daily intake

Tips to Help You with Nutrition:

• Read your food labels and avoid buying pre-made foods with added sugars, high sodium, or lots of chemical ingredients that you don’t recognize.
• If you’re having regular cravings, it’s often a sign of a deficiency in one of the key nutrients listed above – most often complex carbohydrates. Read the reference article I linked to to see if that could be a culprit for you!
• Eat a variety of nutrients to get all the benefits of food supporting your health, so ask yourself when’s the last time you switched up your greens? Or your protein sources? What about your complex carbs? Just like with your training styles, it’s good looking out to mix it up every once in a while, so don’t be afraid to try something new!
• Get a Plan to help you put the nutrients together easily and simply and plan your plate – whether you’re doing all the cooking or taking healthy shortcuts.

  Let me help you make eating healthy easier with my ultimate nutritional blueprint, the Body Fuel System! 

3: STRESS MANAGEMENT

Stress management and the state of our mental health on a day to day basis is the too-often unaddressed elephant in the room when it comes to achieving lasting health and wellness.

If you’re in the habit of putting this at the bottom of your list, I’d invite you to reassess that assumption. Chronic stress has been scientifically proven to cause us to reach for comfort foods, undoing your efforts to have a balanced nutrition intake.

Elevated levels of the stress hormone, cortisol, cause belly fat storage – the area most people have the hardest time losing fat from. And chronic stress really affects our brain, lowering our immune response so we get sick more often, recover more slowly from injury, and are simply unable to maintain a state of health and vitality.

There are external stressors and internal stressors. While we can’t always control external stressors, working on strengthening our ability to manage our internal stressors creates a lot of “mental muscle” that helps us deal with things life throws our way.

I’m talking about the inner dialogue we all have, that inner mental game and mind soup we live in that no one knows about fully but us. It’s so important that you get access to frameworks that empower you to think in positive ways and love yourself – because at the end of the day, it’s between you and you.

The most important things I do in Rock Your Life is not “teach home workouts and provide challenges” (though I enjoy those things very much). The most important thing I do during every workout, during every class, I share tools, examples, and provide frameworks for you to take hold of and use to strengthen your “mental game” and beat things that drag you down, like negative self-talk, nagging self-doubt, limiting beliefs about your value and self-worth, and the person you are.

And that is the defining factor that creates true, lasting success, fulfillment and happiness – the way we THINK.

Stress management techniques can be tools that help you practice thinking in ways that serve you. You can do breathing practices, walking or sitting meditations, listen to relaxing music, journal, go to therapy, join a supportive community, work with a coach, draw, paint, do yoga, the possibilities are endless – but having a regular, dedicated practice that you actively make time for daily is more important than fitting your workout in.

You can have a great eating plan, a great workout plan, time to get those things done and even support around you. But if you don’t BELIEVE in yourself, or are constantly self-sabotaging, you can never take meaningful action and you’re a prisoner of your own mind.

This was probably the hardest piece for me to realize, and it took me until I was in my 40’s to start doing it routinely…so it’s never too soon or too late to start. I’ve used EMDR therapy to help with my PTSD, anxiety and depression. I do a daily breathing technique called Heart Math. I love practicing Ziva Meditation techniques. Different things work for us all – I just want you to make this as important as any of the other 4 pillars and not neglect it. I want you around for a long, long time.

4: EXERCISE

Yay! Exercise!  Exercise has so many benefits, like being a natural stress reducer. It’s been helping me naturally beat depression and anxiety since I was 17, and helps me have a strong, healthy fit body that I’m proud of.

Exercise gets the blood flowing through your entire body, including your brain – which helps you focus, think more clearly and perform better. Exercise promotes glowing, healthy skin – as long as you’re hydrated and eating food to support your training.

Exercise energizes us, and improves our immune system by helping to move our lymph fluid through our body and keeping all the circulatory fluids flowing.

There are all these awesome benefits and reasons to exercise – and it FEELS GOOD when we do it, so some of us can fall into the trap of putting a little too much emphasis on this leg of the chair to the exclusion of the others. This isn’t true for everyone, but overtraining is something I struggled with in the past before finding my balance.

Even professional athletes, who train at the highest level can’t neglect their 4 chair legs (I just like to imagine them having really high chair legs). Because the bar is so high for their athletic performance, they train at the highest level.  And to stay in the game and be successful, you better believe they are getting optimal sleep, nutrition and stress management techniques. They have coaches and trainers who are dedicated to making sure that happens.

While I can’t physically come to your house every morning and get you to exercise, I CAN be with you anytime you want me to coach you and motivate you with workouts from the blog right here in any category you like, or better yet with a workout plan to follow so I can coach you along.

Take my Fitness Type Quiz to find the perfect program for you, or choose from the workout plans below for yourself!

• Home Workout Domination
  8-week home workout plan that uses some minimal equipment like dumbbells, stretchy bands and an optional exercise ball that builds strength, tone and lean lines in your butt, legs, abs, arms and back.

• 30 Day Abs and Booty Challenge
  30-day at home workout challenge that uses some minimal equipment and works your body head to toe, with an emphasis on sculpting and shaping your booty, legs and abs

• The 90 Day Challenge
  12-week progressive bodyweight (NO equipment needed) home workout program that sculpts, strengthens and shreds you head to toe. Short, efficient workout sessions. Includes an 8-week meal plan and lots of bonuses.

• Lioness Strength Training
  8-week gym program (with home options) to build a lean, strong physique using gym equipment (barbells, weight bench, swiss ball and other equipment found in the gym); includes an 8-week meal plan.

So take a few minutes today and think about yourself and these 4 pillars of your health. I’m guessing that you’ve already identified the one(s) that need some of your attention. Share your insights with me in the comments below.

Give the pillar that needs it some attention.

Get some new resources.

Spend the time.

YOU are that important, and so is your health.

The post The 4 Pillars of Health appeared first on The Betty Rocker.

Happy it’s almost Fall, happy for progress I’ve made, happy you’re in my life to share the journey.

Some days are just like this, where you feel so aligned.

But not every day is going to be your “best day.” You aren’t required to be “happy” 24/7.

I read this great quote that said, “don’t compare your reality to someone else’s controlled online content” and I think that’s so important.

Reality has its ups and downs.

When you’re sad, it’s ok to feel it.

Trying to skip the hard parts just means we will probably have to repeat them.

I’ve tried to drown the hard feelings out in the past with avoidance behavior like alcohol, binge movie watching, shopping and other activities that distracted me from feeling – but inevitably sooner or later you just have to feel the feelings and let them move through you.

That’s the only way I know for sure we grow.

These days when I’m sad, or discouraged or blue, I have different strategies. I like to write, or exercise, or draw on the tools I learned in EMDR (therapy) or call a friend to hang out.

I choose to nourish myself rather than abuse myself.

I also think about what I’m grateful for.

It helps a lot.

Letting ourselves feel the blues when they come on and just acknowledging those feelings is also the best way to have more happy days – we didn’t come into this life with a handbook on how to get everything we want and how to have a perfect experience.

Take the pressure off yourself.

It’s ok if you don’t have it all figured out yet, and it’s definitely ok if your life doesn’t seem to match the version of someone else’s you see on social media.

We write that playbook day by day with what our experiences teach us about life.

The hard chapters make room for the happy endings, I promise So don’t give up.
Keep it #real.

Keep pushing forward and take some time for yourself if you need a day off.

It’s your life.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post How You Feel is Okay appeared first on The Betty Rocker.

The greatest investment you can make for a happy, healthy life is an investment in yourself.

Today I’m talking about three major areas that stand the test of time when it comes to exponentially expanding your quality of life and giving you a massive Return on Investment.

Those 3 areas are…

1. Relational Equity

Invest the time it takes to develop and strengthen relationships with other people.

This is one of the greatest compounding assets you can create, and it’s 100% dependent on your actions.

No one can take this away from you.

Personally, I tend to focus on the quality of my relationships rather than the amount of them – I like to go a mile deep and an inch wide as opposed to a mile wide and an inch deep. 

Nurture and cultivate the relationships you have, and be discerning about who they are with; after all, this is one of your greatest sources of joy in every experience and on every level of moving through the world.

If you’ve ever heard the saying (most often attributed to Jim Rohn), “you are the average of the 5 people you spend the most time with” that’s a great reason to seek and cultivate relationships with people whose values and ideas expand and align with your own.

Above all else, remember that the most important relationship you invest in is the one you have with yourself!

2. Intellectual Capital

Never stop learning. 

The more time you spend expanding your brain power, the greater your capacity to experience life at a higher level, and the greater your ability to really experience as much of what the world has to offer YOU as you can!

The information in your head, your attitudes, and your thoughts are valuable resources that no one can ever take from you.

You could lose everything that has material value, and you will *still* own your brilliant brain and your intellect, so it is wise to invest in developing and growing them.

You may be waiting for me to say “health is wealth” and it most certainly IS – and the reason I’m mentioning it here in the Intellectual Capital section is because deepening your knowledge of how your unique body works and responds to food, exercise, stress and sleep is what will ultimately allow you to live a long, healthy life in a fully functioning body that looks and feels good to you.

Invest the time in learning about your health, as well as the things that bring you joy and inspire you – there are no greater foundational riches than those in your mind.

3. Experiential Equity

Keep sight of the delight and the joy that comes from choosing to experience life as it’s happening.

Take that day off…

…book that trip…

…make that leap…

…show up to the party… 

…basically, do the things that thrill you and put you smack dab in the present moment.

There are so many constant day-to-day things that try to pull us out of the Right Now, but it is truly the most powerful, precious time we have, so it’s up to us to guard it like gold!

When we are immersed in experiences, adventures, and personal interactions – well, those moments are the fabric of not only our memories but also our personal power.

Life is WAY too short (and you are way too important!) to put anything off to “someday.”

Rockstar, when you actively create space and time to have adventures, meet new people, and experience moments of awe and wonder, you can be sure your life will unfold into greatness in positive, meaningful ways.

Enjoy this post? Share it!

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post What Makes You Truly Wealthy: 3 Areas Worthy of Investment appeared first on The Betty Rocker.

We really never know what’s around the next corner, and it’s during times of stressful upheaval when the WHOLE POINT of taking such good regular care of our bodies, minds, and spirits can become crystal clear.

I mean, we can set goals for ourselves all day long around things like how we feel in a bathing suit, or how many inches we want to lose, and we can be sure that we will reach those goals when we focus our time, attention, and energy on them.

But what I want you to also understand is this:

…all of your training, discipline, knowledge, and commitment to your health are also serving you in bigger ways, with even longer-term benefits.

You are, in essence, training for the complexities of LIFE.

We all face them.

Of course, there are a lot of different ways disruption can look, and some things are more displacing than others…

….but the more consistently you work to build strong self-care habits into your everyday routine, the easier it is to take care of yourself when things beyond your control go haywire.

My good friend JJ Virgin always says “A rising tide lifts all boats…”

And I couldn’t agree more.

Taking care of yourself means you can rise to the occasion when needed, whatever it calls for…. 

….And you have the reserves to help others when they are struggling as well.

It means you can think on your feet, act and react appropriately, and make decisions that serve your highest good.

I encourage you to take the pressure off of yourself if you have to miss a few workouts, or can’t do meal prep perfectly for whatever reason.

Focus on what you CAN do.

Take a deep breath, stretch your muscles, drink some water, or connect with people you love.

Just do the best you can with what you’ve got.

Listen to your body for clues on what it needs – it will always let you know, and the more we can honor it, the happier it’ll be!

Combining dialed-in nutrition with regular exercise is the power move to sculpting the body you want….

….but if you have to prioritize one over the other, focus on your food – look for ways to keep protein, complex carbs, healthy fats, and greens in the forefront of your meals, and fold your movement routine back in as you can.

Please use the resources on my blog to support you in making good choices.

Hang in there, Rockstar, and remember – no matter what you’re facing in life right now, I’ve got your back!

#bettyrockerlovesyou

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Why We Train appeared first on The Betty Rocker.

Me too.

I got really tired of how that was affecting me so I figured out a great way to beat it.

I’ll take you through what I do right now in this short video so you can follow along and do the 3 steps:

BTW, if you’re struggling with BODY issues and some of your negative self-talk stems from there (which has been a lot of my personal struggles over the years), here’s where I’ve landed on that…

Your body is a beautiful machine made up of millions of cells, all working hard and dedicated to the purpose of YOU.

Make friends with your body.

Treat her with love and kindness. She carries you through your entire life.

When you’re tempted to judge her, look instead with loving eyes for things you can admire.

When you’re tempted to eat foods that hurt your stomach, think about that factory inside your body, all of those cells and organs like a little factory of workers working so hard every day to make you healthy and energized – overload them with too much work too often and they get exhausted, they can’t keep up, and you feel the effects.

Think about that factory inside and what nourishes it. What helps the workers do their jobs for you?

I know it might be a weird analogy but ever since I started thinking about my body this way, caring about the organs and how hard all those inner structures work for me, I started thinking and behaving in a very different way towards myself.

That’s how I learned to love my body so much.

Through the ebbs and flows of how she looks on the outside, her inner rhythms and cycles, through the passing of time and the changes that happen, through all the things that come my way.

So grateful to have this marvelous vessel to live in and to have the privilege to care for it.

You’ve probably heard me say that how your body looks and feels is a byproduct of how you treat yourself. I used to treat myself pretty poorly, mentally and physically.

Using alcohol, drugs, and food to escape from the stress of my difficult emotions and the constant pressure I felt about trying to figure out my identity had me running a constant mental loop of stress, anxiety, and negative self-talk that would inevitably lead to more compulsive behavior, exhaustion, and a lack of fulfillment.

Just know that I had to work hard on these very things (using ALL of the principles on this blog – the mindset, fitness and nutrition pieces) to be the woman I am today, and if you’re struggling with any of these things, there is hope.

Combining this framework with the way I deal with negative self-talk has been a recipe for massive success for me personally, and the people I now coach and serve.

Try it out today and drop me a line below to let me know if this struck a chord.

Here’s to you, Rockstar – living a long, healthy life feeling good about yourself on all levels. 

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post How to Beat Negative Self-Talk appeared first on The Betty Rocker.

While it might look like I’ve got it all figured out, the truth is I go through ups and downs the same as everyone. Recently, I started to feel a tremendous amount of pressure. The combination of things in my life started to feel overwhelming and I felt like I was getting hit from all angles.

From mounting business pressures and responsibilities that felt too big to handle, to the looming “big 4-0” and being single again, I was just starting to feel run down, depressed, anxious and generally at a loss for what to do.

I’m usually really optimistic and can reframe challenges quickly, but for some reason I just couldn’t shake the way this particular combination of events was stacking up.

I started to question my ability to be a good leader. I started to question whether or not I was any good at being in a relationship. And before you knew it, I had the old energy drain going on with a lot of negative thoughts and sad feelings that pulled me out of my ability to function at my highest and best.

Maybe you’ve been there.

Maybe you can relate.

If not to my specific struggles, I know you have your own.

Fortunately, this was short lived – because I was reading a book by Ryan Holiday called The Obstacle is the Way and came across a passage that inspired me to do the activity that I’m sharing with you today.

I literally sat up, put the book down, and did these 3 steps – and within seconds of completing this, I felt incredibly empowered, clear and calm. Check it out…

3 Steps to Feel Better Right Now and Get Unstuck:

Get out a piece of paper or open up a note in your phone.

Step 1:

Write down all of the things that are bothering you in a numbered list. Put your emotion and feelings into it. Don’t hold back. Share as much detail as you’d like.

Step 2:

Assign each problem to a person in your life who you know. This person should be someone who could have a problem or struggle like this. Write their name down just below what you’ve described as the problem.

Step 3: 

One by one, go through your list and imagine the friend or person you care for coming to you with this problem or struggle. Imagine them telling you this exact trouble or situation. Really listen to them. And write down the advice you would give them below their name.

Take a deep breath. You have just completed the steps! Please leave me a comment below and let me know how that went for you.

I recommend bookmarking this page so you can use it anytime you’re feeling overwhelmed. Sometimes it helps to have someone to do this with!

Love today’s post? Share the love – pass it on! 

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post How to Feel Better and Get Unstuck in 3 Simple Steps appeared first on The Betty Rocker.

From food to family, healthy boundaries allow us the space to say no when we need to. They allow us to value our time and our health, and set our priorities so we can navigate to our goals.

But we all get into situations where saying no is tough.

Rock Your Life member Caryn L. had this question recently for the group – she got invited to eat a less-than-healthy lunch with a co-worker, and then invited to join friends for a late dinner later that same day which made her miss her workout – and suffer the consequences of food that didn’t sit well with her.

She talked about how challenging it was to say no in the first situation, how the co-worker had pressured her and made her feel awkward until she said yes.

It’s tough, isn’t it?

When we’re in social situations – especially around food, it IS awkward to be the one saying no.

Eating is an important opportunity to show our affinity for others, to bond and build trust and rapport. That’s why it’s almost impossible to say no to my grandmother when she’s offering me dessert!

But back to Caryn.

The second situation – the one where she got invited to eat with her friends late at night was one she would have said yes to under normal circumstances, as she wanted to catch up, but compounded with the situation from earlier in the day she was left feeling out of balance – with her eating, and with her choices.

I wanted to create a resource to help Caryn – and YOU if you’re ever in a situation like this – to be able to say NO, to hold your boundary.

Here are 5 strategies you can use to hold your boundaries.

Comment below and let me know how you set your healthy boundaries, and where you struggle with them – it’s so helpful when we can learn from each other!

Join my online fitness community, Rock Your Life and be a part of the discussions that have just as much impact on our lives as our workouts.

The post 5 Best Ways to Say “No” appeared first on The Betty Rocker.

Have you ever felt like you weren’t seeing results fast enough?

See, I get a lot of comments and questions from people who tell me things like they are doing 2 challenges at the same time, doubling up on workout days, working on building a specific part of their body so they’re training every single day, their diet is “perfect” they don’t take ANY “cheat days…”

…and many of these comments come with “but I’m not seeing progress!” or “I haven’t lost enough weight!” or “I’m not seeing results fast enough!”

This is such a tricky place to be because I so understand how hard you are working.

I so hear you on how much you care about reaching your goals.

But I am here today to tell you to beware of the pace you’re setting for yourself. 

It is so easy to put too much pressure on yourself and take it to a dangerous extreme that actually throttles your results.

It’s NOT wrong to take pride in your appearance, it’s NOT wrong to work on your physique or body goal or want to look your best!

It is, however, an EXTREME approach to be so hyper-focused on our appearance that we obsess over our weight, obsess over our food, obsess over our fat percentage and lose sight of the big picture of our happiness.

And the thing is, we don’t even feel like we’re “obsessed.” I know I thought I was just being HEALTHY focusing all the time on my weight and on my calorie count and my calories burned every single day. But I was focused on that SO much I forgot to look for other parts of the equation.

I have talked a lot about how meaningless the weight on the scale number is in regards to actual body composition, but I also want to address the “extreme” mindset from another angle.

I think a lot of the time when we’re really focused on a goal, we go all in trying to learn and do as much as possible as fast as possible.

Our capacity to learn and absorb new information is absolutely amazing!

But this approach, when taken too far, can create massive burnout before any desired goals are reached and that’s really what I’m talking about today – especially if you’ve ever experienced a plateau or gotten stalled in your progress and thought you should probably “work harder” “do more” or that you “weren’t doing enough.”

While learning our lessons the hard way isn’t always the straightest path, it is in my experience one of the most effective.

I know I wouldn’t have looked for balance if I hadn’t been so OUT of balance in extreme places along my own path.

So in a sense, going to extremes does serve you.

But you need to wake up to it fast, so you can harness the energy of your desire to serve you, not harm you.

Use your raw desire for the outcome you are after as the impetus to learn and apply. Enjoy the process of being a work in progress.

Anything worth learning in life is worth learning well, and the time you spend learning it is time you can never get back or do-over.

So make it count, and make it a lifetime investment in yourself.

I bet you can tell me stories about extremes you’ve gone to in your life thinking you were finding health, but instead found exhaustion.

Maybe you’ve tried to have “perfect clean eating” for weeks on end, only to feel deprived, unsatisfied, hungry and cranky.

Whatever the case may be, don’t be too hard on yourself – the journey is the lesson and you wouldn’t be where you are today without living through the things you’ve experienced.

Looking forward to your thoughts on this topic – post below and let me know where you’ve gone to an extreme to find your balance, or had an a-ha moment while reading this post.

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Going to Extremes and Doing Too Much appeared first on The Betty Rocker.

This week, I invite you to renew the commitments you have made to yourself about your health, happiness and dreams.

Pushing RESET is always an option. 

No matter what, you can always begin anew, start from where you are, leave the past in the past and move forward. 

Some things that really restore me include…

Sleep

Studies show that getting enough rest allows you to perform better, regulates your hormones so you actually metabolize fats more efficiently, reduces stress, improves focus, creativity and memory and regulates and reduces inflammation.

Hydration

Water is necessary to the function of all our internal organs, our metabolic function and is vital in every body process. One of the most common causes of digestive problems, lymph congestion (your immune system), and the inability to naturally detoxify is dehydration.

I love this app called Water Minder – it helps remind me to keep drinking water all day!

Nourishing Foods

Think about what you can add into your day that will increase your intake of those important nutrients your body needs for energy, lean muscle and strength.

These are the 5 questions to ask yourself in almost any situation, whether you are at a restaurant, traveling, busy, or cooking at home.

When did you last eat? If it’s been longer than 2-4 hours, it’s time to eat

Where is the complete protein? Are you about to eat at least 1 serving (20-30 g) of complete protein? If not, find some protein. 

To meet your daily protein needs, supplementing with a quality protein powder can help you achieve your desired goals without having to cook every meal.

Where are the fruits and veggies? Are you about to eat at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack. One serving is about 1/2-1 cup and your target should be 5-10 cups per day.

Sometimes it’s tough to prepare or get access to enough greens to meet your daily needs. In those cases, and also while traveling, it’s recommended to use an organic greens plus protein powder like Berry Green Protein.

Where are the carbs? Fuel your body with whole food based, fiber-rich carbohydrates. Not only will they give you a slow release of steady and stable energy, your body will store the reserves in your muscle tissue, helping to fuel your workouts.

Where are your fats coming from? Today look for sources of healthy fat in foods like olive oil, nuts, flaxseeds and avocado. Spread them throughout the day but make sure to add them in.

If you are traveling/eating out here’s a great resource with some more healthy tips for on the go.

Exercise

Exercise is a total mood enhancer. Sometimes the hardest part is getting started, that’s why it’s so important to have quick workouts you can #stopdropandbettyrock anywhere, anytime.

A quick 15 minute workout is enough to energize me and get me motivated to do so many other things.

It’s your turn!

Renew your “Fitness Vows” in the comments below and let me and the other members of our awesome worldwide Betty Rocker fitfam know what you’re going to get focused – or re-focused – on this Spring!

Thank you for joining me today! If you enjoyed this post, share it with a friend! 

We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!

Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!

The post Just Push RESET appeared first on The Betty Rocker.