I’ve got an awesome yoga for flexibility flow for you today!

Introducing the amazing Coach Karen, who is sharing a full body flow that will build strength and flexibility, leaving you feeling grounded, strong, and centered.

Coach Karen is a yoga instructor YTT 200; YTT 500; and a Team Betty Rocker Coach inside of Rock Your Life – my online home workout studio and women’s fitness community!

Yoga is great to include in a balanced training plan as it opens up space around the joints, connects your body and mind, and improves muscle tissue health. The mindful movements we do in a yoga session help support muscle recovery at a lower impact than some of our more intense sessions, and create the perfect balance in your exercise plan.

All of our challenges in Rock Your Life include yoga, stretching so you can improve your mobility and flexibility while building strength and cardiovascular health.

Now join Coach Karen and let’s go!

Love having workouts you can do ANYWHERE, ANYTIME – and a well-designed plan to follow so you get the BEST RESULTS?  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great job Rockstar! I’m so proud of you for showing up for yourself today.

Be sure to check in below with me and Coach Karen and let us know how you liked the workout and what move was your favorite!

Rock your workouts in style this season with our new designs, hot off the press!

We’ve got new styles, new colors, more sizes and new designs – with limited quantities of each, so get them while supplies last!

The post Yoga for Full Body Flexibility appeared first on The Betty Rocker.

I’ve got an awesome abs and booty burn for you today! Join Coach Nikki for this barre flow that will work your lower body and your core, leaving you feeling grounded, strong, and centered!

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach inside of Rock Your Life – my online home workout studio and women’s fitness community!

I love this type of training because it’s a low impact workout that will help sculpt lean flexible muscle while also working on strength and balance.

To get the most out of this workout, focus on your breath, posture, and core stability throughout the moves. Coach Nikki will be giving you lots of form cues and modifications as you go, and if you’re looking for more on stabilizing and activating key muscle groups, be sure to check out my Foundations of Functional Fitness free online workshop.

The burn is real so do as much as you can, take breaks when you need to and remember it’s #allorsomething! With no equipment needed this is the perfect workout to do anywhere, anytime.

Join Coach Nikki and let’s get started!

Did you enjoy this workout? Then you will LOVE workouts like this formatted into a balanced plan in the Raise The Barre Challenge inside of Rock Your Life!

The Raise The Barre Challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact, this is the challenge for you!

Great job Rockstar! I’m so proud of you for showing up for yourself today.

Be sure to check in below with me and Coach Nikki and let us know how you liked the workout and what move was your favorite!

Check out this awesome progress Denise, a Rock Your Life member, shared over the course of JUST 2 MONTHS and 2 challenges!

Looking for a plan to help you reach YOUR goals?

You’re invited to Rock Your Body AND Your Life…

…in my epic home gym that has new classes every week, 30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!

Can’t wait to see you there!

The post Abs and Booty Barre Burn appeared first on The Betty Rocker.

I’ve got an awesome total body sculpt for you today! Join Coach Nikki for this yoga and pilates flow that will work your entire body and your core, leaving you feeling grounded, strong, and centered in just 20 minutes!

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach inside of Rock Your Life – my online home workout studio and women’s fitness community!

This workout pairs Pilates strength moves with a flowing yoga practice focused on balance, strength, and flexibility which is a perfect mix.

This type of training has so many benefits – including lengthening and strengthening our muscles, reducing stress, chronic pain, improving sleep patterns, promoting and improving respiratory and cardiovascular function, and enhancing our overall well-being and quality of life.

Here’s a note from Coach Nikki: I love all of the different workout styles that I teach and practice but I have found that by far Pilates and yoga have enhanced every other form of movement in my life.

By slowing down and executing the movement with thoughtful attention and awareness of your breath you can learn to move more efficiently with grace, precision, and fluidity while building long, lean muscles.

For today’s workout I selected some of my favorite mat Pilates and yoga postures for you as a great core workout with an emphasis on strength and balance. You won’t need any equipment but feel free to add an elevated surface to hold on to as needed.

Now join Coach Nikki to sculpt, stretch and strengthen!

Did you enjoy this workout? Then you will LOVE the Raise The Barre Challenge inside of Rock Your Life! The Raise The Barre challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with pilates and yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact, you will love this one!

Great job Rockstar! Thank you for making the choice to show up for yourself today. Be sure to check in below with me and Coach Nikki and let us know how you liked the workout!

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

Having a plan to look forward to and people to cheer you on is a huge component in seeing lasting results. Take a look at Zelda’s amazing progress and the results she had once she started following my workout challenges inside of Rock Your Life – my online home workout studio and women’s fitness community!

What could you do in 30 days? How about in the next 6 months? What about in the next year if you finally had the support, the programs and all of the resources you need to reach your goals?

Join us in Rock Your Life and find out! Click here for a 30 day Trial pass!

The post Yoga Pilates Sculpt appeared first on The Betty Rocker.

Build strength and balance with this amazing low-impact barre sculpting workout!

I get a lot of requests for this type of training in Rock Your Life, because barre workouts are so fun. But did you know that they also help strengthen the stabilizing muscles that give you power, balance, and alignment?

Not only does today’s workout develop and strengthen your glutes and legs, it’s also important for your day to day functional movements such as standing, walking and maintaining good posture. 

Check out the Free 14-day Foundations of Functional Fitness Workshop right here!

When it comes to posture and alignment, many movements in our day to day life use the muscles on the front side of the body (makes sense, we see in front of ourselves!) so it’s important to actively balance out your body by working your “posterior chain” as well.

Your posterior chain is simply the chain of muscles along the back side of your body and Barre workouts like this help to isolate, activate and strengthen them. Since virtually every workout you do calls on your posterior chain, it makes good sense to focus on training those muscles. 

Follow along with me for form cues and modifications and remember low-impact doesn’t mean low intensity or that this will be “easy” – you’re going to feel this!

This workout will be sure to give you an awesome burn, so let’s get right to it! 

Did you enjoy this workout? Then you will LOVE the Raise The Barre Challenge inside of Rock Your Life! The Raise The Barre challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact, you will love this one!

How was that for you? Check in below and let me know! Share this with a friend, and keep me posted on your progress!

One-off workouts are great, but having a PLAN to follow is even better!

Join my online home workout studio and women’s fitness community, Rock Your Life, and get access to 30-day Challenges, a powerful support network unlike any other, new workout classes added every week you can do from the comfort of your own home – and share the journey while we help you reach your goals!

Click Here to get a 30-day Trial to Rock Your Life!

The post Low-Impact Barre Sculpt Home Workout appeared first on The Betty Rocker.

Ready to lengthen and strengthen your muscles? Today’s Pilates workout with Coach Nikki from Team Betty Rocker is designed to do just that!

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach inside of Rock Your Life – my online home workout studio and women’s fitness community!

Hey rockstars Coach Nikki here! I love all of the different workout styles that I teach and practice but I have found that by far Pilates has enhanced every other form of movement in my life.

Learning true core engagement is beneficial in so many ways. Not only does it make all movements of the body more efficient by stabilizing the pelvis, it gives support to the low back, makes you more aware of your posture and increases balance and stability.

I hear from people all the time that they feel as though they need to do more core work but they really don’t enjoy doing it. I get it! There was a time I too HATED core work. I would say “it’s hard! It hurts my neck and my back.” Then I walked into a mat Pilates class. There was a method to the madness!

Pilates helped me develop a deep awareness of where that power was (or should be) coming from. This was a game changer! With time, focus, and practice I got better at it and stronger. I then noticed a difference in all my other movements. Running got easier, my yoga was more balanced, even household chores didn’t leave me feeling tired or with an achy back.

By slowing down and executing the movement with slow thoughtful attention and awareness of your breath you can learn to move more efficiently with grace, precision, and fluidity while building long, lean muscles. Who wouldn’t want that?

For today’s workout I selected some of my favorite mat Pilates moves for you for a great core workout with some emphasis on the shoulders as well. You won’t need any equipment, but if you’d like to add a little resistance you can add some light weighted objects such as water bottles.

Other than that it’s just you and a mat and a willingness to slow down and find your true inner POWER!

One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great job Rockstar! Thank you for making the choice to show up for yourself today.

Be sure to check in below with me and Coach Nikki and let us know how you liked the workout!

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Pilates Sculpt appeared first on The Betty Rocker.

Get ready to feel the burn and sculpt your legs, glutes and abs while focusing on excellent alignment!

This workout is super fun – and you’ll definitely feel it! I was sore for days after this one.

You’ll be working out with Coach Nikki today, one of the amazing Team Betty Rocker coaches from Rock Your Life.

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach!

Keep reading to find out more about the workout she has in store for you!

Hey Rockstar, Coach Nikki here! I am so excited to bring this abs and booty barre sculpt workout to you today!

I love this type of training because it is a low impact workout that will help tone and sculpt lean flexible muscle. To get the most out of this workout, focus on breath, posture, and core stability throughout the moves. The burn is real so do as much as you can, take breaks when you need to and remember it’s #allorsomething!

With no equipment needed this is the perfect workout to do anywhere, anytime. Grab something to hold on to for balance like a chair or wall, some water to stay hydrated, and let’s get started!

Love having workouts you can do ANYWHERE, ANYTIME – and a well-designed plan to follow so you get the BEST RESULTS?  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great job Rockstar! I’m so proud of you for showing up for yourself today.

Be sure to check in below with me and Coach Nikki and let us know how you liked the workout and what move was your favorite!

We’d love to see YOU inside Rock Your Life…

…so we can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Abs and Booty Barre Sculpt appeared first on The Betty Rocker.

It’s Day 4 of the 5-Day Home Workout Challenge – and it’s time to focus on some self care, active recovery, and bonus core.

(Looking for the rest of the challenge? Here are day 1, day 2, and day 3)

So often we skip the mobility, stretching, breathing, self-care aspects of fitness – to our detriment. I know it feels like you made a big accomplishment when you complete a workout that leaves you breathless, but in order to rock those workouts in a strong body that can give 100% and avoid injury, we must also do the maintenance our bodies need.

I talked about one of my favorite analogies for this in today’s class, which is house work. I know you may not look forward to doing the dishes, dusting, or sweeping your floor, but doesn’t it feel amazing to enjoy your sparkling clean space?

These self-care pieces are like that too. Once you start doing them, they actually do feel great – and you are accomplishing an important piece of your fitness that so many people miss. These pieces are what will keep you fit longer, stronger and healthier! I snuck in some bonus core work after the mobility drills today so if you need to feel the accomplishment of “doing” you will (I understand!).

We offer many fun weekly workout classes in Rock Your Life, including a weekly mobility class. It’s one of the reasons our members get such amazing results! You don’t have to stop the challenge after tomorrow. You can continue forward with us! We’ve done the same first 4 days as you in our Warrior Woman 30-Day Challenge, and we’d love to have you join us to complete it!

Click here for a 30-day trial!

Now let’s get right into today’s class!

DAY 4 NUTRITION CHALLENGE:

Sustainable, consistent action is what builds good habits to support your healthy life! Check out Joanna’s progress in Rock Your Life with JUST ONE challenge – and imagine what she can do as she builds on her success!

Imagine what YOU could do in 30 days! Stick with it – grab your trial to Rock Your Life today and check out everything we have to support you!

You rocked that workout! Check in with me and let me know how I can support you- I love hearing from you!

I’ll see you tomorrow for Day 5- Total Body HIIT Drills! 

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Day 4: 5 Day Home Workout Challenge – Mobility and Core appeared first on The Betty Rocker.

It’s Day 2 of the 5-Day Home Workout Challenge and today we’ll be toning and sculpting our LEGS and BOOTY with a super fun YOGA BARRE  workout!

(If you haven’t done day 1 yet, you can find that here. )

In today’s class, I’ll be talking about nutrition, confidence and fitness, and you’ll hear me go over everything while we’re training together. I also have a specific nutrition challenge for you today that I’m interested to hear your insights on.

DAY 2 NUTRITION CHALLENGE:

Now let’s check off your workout for the day – and get ready because this one will make you feel like a QUEEN!

DAY 2 WORKOUT CHALLENGE

Check in with me and let me know how I can support you- I love hearing from you!

I also wanted to share some motivation with you. Results don’t happen overnight but it’s the actions you take consistently over time that add up to the big changes in your health, energy and physique.

Hope is a member of Rock Your Life, and has completed multiple challenges and programs. I know when you’re embarking on any workout program, it’s nice to be able to look ahead and see what other people have been able to do – with workouts just like these.

>>Click Here To Learn More About Rock Your Life! 

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Day 2: 5 Day Home Workout Challenge – Legs and Booty Yoga Barre appeared first on The Betty Rocker.

I have a super fun, high energy barre workout for you today that combines traditional, lightweight barre exercises with non-stop, fat burning cardio movements.

The end result? An effective sculpting and cardio workout you can do at anywhere you are!

You’ll be working out with Coach Nikki, one of our amazing Team Betty Rocker coaches from Rock Your Life today. Barre and Yoga are her speciality, so you’re in great hands!

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach!

Keep reading to find out more about the workout Coach Nikki has for you today!

Hey Rockstar, Coach Nikki here! I am so excited to bring this cardio barre sculpt workout to you today!

I love this type of training because it is the perfect mix of strength and cardio which helps tone and sculpt lean flexible muscle. To get the most out of this workout, focus on breath, posture, and core stability throughout the moves.

With no equipment needed this is the perfect workout to do anywhere, anytime. Grab something to hold on to for balance like a chair or wall, some water to stay hydrated, and a towel to wipe the sweat away and let’s get started!

Did you enjoy this workout? Then you will LOVE the Raise The Barre Challenge inside of Rock Your Life! The Raise The Barre challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact, you will love this one!

Amazing job Rockstar! Thank you for making the choice to show up for yourself today.

Be sure to check in below with me and Coach Nikki and let us know how you liked the workout and anything else you’d like to share! We love hearing from you!

We’d love to see YOU inside Rock Your Life…

…so we can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Cardio Barre Sculpt appeared first on The Betty Rocker.

Today’s workout combines two of my favorite styles of training– barre and tabatas! It’s the perfect combo to get your heart rate up and sculpt long, lean muscles.

I really loved this workout for the opportunity to work so many stabilizing muscles and strengthen my body while also getting an awesome cardio burn!

You’ll be working out with Coach Nikki, one of our amazing Team Betty Rocker coaches from Rock Your Life today.

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach!

Use this time to connect with your body and engage your muscles, and head into your day feeling strong and centered.

Keep reading for a special message from Coach Nikki below.

Hey rockstars, Coach Nikki here and I’m back to bring you another fun workout!

I am so excited to bring this Tabata Barre Sculpting workout to you today. We will be using short intervals in a tabata style of 0:20 seconds maximum effort with 0:10 rest periods. It’s the perfect mix of strength, HIIT training, sculpting, and flexibility!

All you need is a little space to move, a chair or countertop for balance, some water to stay hydrated and a sweat towel.

See you at the barre! 

Love having workouts you can do ANYWHERE, ANYTIME – and a well-designed plan to follow so you get the BEST RESULTS?  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

You rocked that workout! Check in below and let us know how you enjoyed it and what move was your favorite – we love hearing from you!

We’d love to see YOU inside Rock Your Life….

…our epic home gym that has new classes every week, 30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!

Take it for a Test Drive with a 30-Day Trial!

The post Tabata Barre Sculpt appeared first on The Betty Rocker.

This workout had my muscles all fired up, and it reminded me why barre workouts are one of the most requested styles of training inside of Rock Your Life.

Speaking of which, you’ll be working out with Coach Nikki, one of our amazing Team Betty Rocker coaches from Rock Your Life today. Barre and Yoga are her speciality, so you’re in great hands!

Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach!

Keep reading to find out more about the workout Coach Nikki has for you today!

Hey rockstars, Coach Nikki here! I am so excited to bring this full body barre sculpting workout to you today! I love this workout because it is the perfect mix of strength, sculpting, and flexibility.

I will give you several options throughout this workout in each move to push yourself a little more but always listen to your body first. Try taking modification options to protect your joints and work within pain free limits. This is the #allorsomething way! You don’t have to do it all to be a rockstar, just do something.

For today’s workout you have the option to use slightly weighted objects – water bottles, dumbbells, or any household items to add in some extra resistance as well as a chair or other item for balance.

Let’s get ready to feel the barre burn together!

One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow! The Raise The Barre challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact – you will love this one!

Full Body Barre Sculpt

Click to expand and see all workout moves.

1st Sequence

• Chair Sit Up Downs
• Add Alternating Arm Shoulder Press and Triceps Extensions
• Chair Sit Hold with Heel Lift
• Add Reverse Fly

2nd Sequence: Part 1

• Calf Raises
• Add Around the World 
• Curtsy Lunge Taps (L) with Single Arm Lateral Raise + Around the World
• Add Leg Kick (L)
• Lateral Raise Hold with Lateral Leg Kick (L) to Pulse
• Tree Hold (L) with Overhead Triceps Extensions
• Wide Plie Jacks

2nd Sequence: Part 2

• Calf Raises with Biceps Curl 
• Calf Raise Pulses with Biceps Curl Hold 
• Calf Raise Hold to Overhead Press 
• First Position Plie Squats to Overhead Press
• Plie Squat Hold with Adduction and Abduction and Chest Fly
• Plie Squat Pulses with Goal Post Arms
• Curtsy Lunge Leg Kick (R) with Single Arm Lateral Raise + Around the World
• Lateral Raise Hold with Lateral Leg Kick (R) to Pulse
• Tree Hold (R) with Overhead Tricep Extension
• Wide Plie Jacks

3rd Sequence

• Knee Drive to Bent Knee Kickback (L)
• Single Leg Bent Abduction and Adduction (L)
• Floating Curtsy Sweep to Knee Drive (L)
• Floating Curtsy Pulses (L)
• Knee Drive to Bent Knee Kickback (R)
• Single Leg Bent Abduction and Adduction (R)
• Floating Curtsy Sweep to Knee Drive (R)
• Floating Curtsy Pulses (R)

Mat Sequence:

• Side Lying Side Leg Lift (L)
• Side Lying Forward Leg Lift (L)
• Add Knee Extension Pulse (L)
• Side Lying Side Leg Lift (R)
• Side Lying Forward Leg Lift (R)
• Add Knee Extension Pulse (R)
• Alternating Single Bent Knee Pulse Series

Amazing job Rockstar! Thank you for making the choice to show up for yourself today.

Be sure to check in below with me and Coach Nikki and let us know how you liked the workout and anything else you’d like to share! We love hearing from you!

We’d love to see YOU inside Rock Your Life…

…so we can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Full Body Barre Sculpt appeared first on The Betty Rocker.

Welcome back for one final bonus day of the 5-day Home Workout Challenge!

I wanted to give you a chance to slow down and move mindfully as we stretch and lengthen our bodies with this simple yoga flow. I’ll take you through a special calming breathing technique at the end I learned from Emily Fletcher, founder of Ziva Meditation.

I know that by the time you complete today’s class you’ll be feeling less sore, more peaceful and ready to have an amazing day.

(Looking for the rest of the challenge? Here’s day 1, day 2, day 3, day 4 and day 5. 

All you’ll need today is a little space to move.

Be sure to check in and let me know you completed today’s workout below – and share this challenge with your friends and family!

Start the 30-Day #MAKEFATCRYCHALLENGE2
in Rock Your Life!

Get a 30 day trial and take Rock Your Life for a test drive!

Here are all the things you will have access to in the online home workout studio….

• Love following a challenge plan? You’ll crush your goals and feel totally accomplished as you complete your next 30 day challenge – with a daily email push to keep you motivated, and an interactive calendar to track your progress. Choose a new 30-day challenge each month, or….
• Enjoy a less structured approach but still need motivation? Drop into any of the 5 new weekly classes, written to give you an amazing workout when you’re not following a challenge….
• Just looking to #stopdropandbettyrock with a specific amount of time to spend? Choose any workout from hundreds in the online home workout library by how long the workout is, which body part you want to train, or what kind of workout you want to do….
• And if you have a question, 24/7 access to the private Betty Rocker women fitness support community – where myself and the coaches answer questions daily, provide motivation and support in an uplifting, positive environment unlike any other.

Take it for a Test Drive with a 30-Day Trial!

The post BONUS DAY:5 Day Home Workout Challenge – Yoga and Breathing appeared first on The Betty Rocker.

(Here is day 1 and day 2 if you haven’t had a chance to do them yet.) 

Here’s what you’ll need:

1. A little space to move

2. A chair

3. Weighted objects: water bottles, water jugs, laundry jugs, or dumbbells

Now meet me at the Barre for Legs and Booty!

Be sure to check in and let me know you completed today’s workout below – and share this challenge with your friends and family!

Did you enjoy this workout? Then you will LOVE the Raise The Barre Challenge inside of Rock Your Life!  The Raise The Barre challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact – you will love this one!

And hey, want shorter workouts or challenges with equipment? I’ve got you covered – we have all kinds of challenges available! 

Take it for a Test Drive with a 30-Day Trial!

Today’s Focus: Staying Nourished

When it comes to boosting our immune system, losing body fat, sculpting lean muscle, and seeing results, nutrition is key. When planning for the week, I think about:

• 2-3 breakfast options I like.
• A few entrees that could double as dinner or lunch.
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens.
• A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
• Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks…

……and then make your grocery list around that.

Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Day 3: 5 Day Home Workout Challenge – Legs and Booty Barre appeared first on The Betty Rocker.

Hey Rockstar! I’m back with one of my top-requested and favorite training styles – booty barre! 

On a personal note, there is SO much going on in our world right now that feels out of control. I’m tuning in to what I can control, and a big one for me is my choices around my health and well-being – mentally, physically and spiritually.

Getting good sleep, eating whole foods, managing anxiety and stress and moving the body regularly with exercise are 4 major players in keeping your immune system strong, keeping your body healthy and remaining resilient – even in the face of challenges.

You are a CHALLENGER, you are an OVERCOMER, you are a WARRIOR. I know you’ve been through things in your life already that have made you the woman you are today, and I want to remind you right now of your ENORMOUS capacity for self healing, strength and yes, resilience!

You are capable, strong and powerful. Rather than just reacting, you can choose your response to the things that come at you, and you can choose how you are taking care of yourself daily.

Negativity, blame and fear mongering are taking up a lot of space around us – and ALSO there is a tremendous amount of energy being given toward supporting, helping, and seeking solutions. You get to choose what to focus on.

I’m blocking out the opinions and the drama, and focusing on the facts. I’m taking smart actions to stay healthy and boost my immune system, and I encourage you to do the same.

This is an extraordinary time in our history as humans, one in which we are being tested, we are being challenged, we are being called upon to be the best of ourselves.

Remember who you are and how strong, capable, resilient and powerful you are. Look out for those you love, remember everyone around you is doing the same, and use your energy to take the best care of yourself, no putting it off.

If you joined me for the last workout in this series, your feedback and requests really inspired me to make a follow up for you. So thanks so much for reading my blog, doing my workouts, trying my recipes, and being amazing!

This series has a focus on form as it isolates your glutes and targets them from multiple angles to develop strength and a toned shape.

You’ll also sculpt your inner thighs, calves, abs and arms with this workout!

As always, I’m incorporating my own spin on things to help align our bodies to be straight and strong, improve posture, and increase our strength!

You’ll need only a set of light dumbbells or water bottles, and a chair, wall or countertop to complete these exercises that will have you burning in all the right places.

Now join me to sculpt, stretch, and sweat!

Don’t you just love a series? Me too!  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great work, Rockstar! I hope you loved this barre workout as much as I did (here’s a link to ALL of the barre workouts on the blog).

Leave me a comment below and tell me…

• Where did YOU workout today?
• Did you have any key insights?
• Was there anything in your body you tuned into?
• And what move was your favorite?

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Heart Shaped Booty Barre II appeared first on The Betty Rocker.

A strong core— which includes your abs, obliques, and lower back muscles—keeps your body balanced, helps improve your posture, keeps your spine stable and safe, and provides you with a more controlled and functional base to move from (1).

There are so many different options when it comes to working your core but adding Pilates into the mix is an awesome way to engage your muscles in a new, fun way!

To help you reap the core-strengthening benefits of Pilates, I invited Coach Nikki, one of the amazing Team Betty Rocker coaches from Rock Your Life, to be your teacher today. Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach!

I’ll let her tell you about the workout she has in store for you and why she loves it!

Hey rockstars Coach Nikki here! Pilates workouts are absolutely one of my favorite workouts to practice and teach.

Learning true core engagement is beneficial in so many ways. Not only does it make all movements of the body so much more efficient by stabilizing the pelvis, it gives support to the low back, awareness of posture, and increases balance and stability (2).  

It also helps you acquire grace, precision of movement, control, concentration, fluidity and long, lean muscles. Who wouldn’t want that? Plus it’s low to no impact and really there is no equipment needed. 

Like so many people I HATED core work when I was younger, I would say “it’s hard, it hurts my neck, and it hurts my back.” Then I walked into a mat Pilates class. There was a method to the madness! There was a deep awareness of where that power was (or should be) coming from.

It wasn’t about how many crunches and variety of crunches you could do. Can you do the movement slow and controlled while being aware of the rest of your body and USE your breath to aid in this movement? WHAT?!

I admittedly wasn’t very good at it at first because I had been faking core control for so long since I had never been challenged to learn it this way. I could feel a difference. I could see the difference not only in how I looked over time with regular practice but how it changed my yoga practice, strength training, running, endurance…. EVERYTHING!!

For today’s workout, I selected some of my favorite mat Power Pilates moves for you (don’t worry we move into them gradually!) for a total body workout. You won’t need any equipment, just you and a mat and a willingness to slow down and find your power!

One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great job Rockstar! Thank you for making the choice to show up for yourself today.

Be sure to check in below with me and Coach Nikki and let us know how you liked the workout and if you were able to feel your core working!

How about new workouts to do daily, from anywhere?

You’re invited to Rock Your Body AND Your Life….
…in my epic home gym that has new classes every week, 30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!

Take it for a Test Drive with a 30-Day Trial!

The post Power Pilates to Define Your Abs appeared first on The Betty Rocker.

I invited the amazing Coach Nikki from Team Betty Rocker to teach today’s flow, because she’s so popular in Rock Your Life, and has such a wonderful teaching style.

Nikki is a certified Yoga Instructor ERYT200, AFAA Certified Personal Trainer and Mat Pilates instructor.  She teaches weekly classes in our fabulous online fitness studio and coaching community, Rock Your Life – and we’d both love to see you there!

While I didn’t used to love yoga, I slowly began adding in some flows in my early 30’s. I had always had this perception that in order to get “shredded” I needed to focus on going “as hard as possible,” as much as possible.

If you’ve followed me for a while, you may know how that turned out for me. I ended up totally burned out, and never really saw the results I was after. As I began to dip my toe in the water of yoga, I discovered that it was actually very challenging. Not only the slower, more flowing pace of it but also the way I was tuning into my body like never before.

What started as a love/hate relationship with yoga blossomed into a love/love relationship – and had I known then what I know now, I would have started my practice much sooner. 

Yoga has made me more supple. It’s helped me increase my flexibility, it helped me get more in tune with my body, and ultimately I’ve increased my strength because I’m training with more balance.

Yoga has many benefits – including lengthening and strengthening our muscles, reducing stress, depression and chronic pain, improving sleep patterns, promoting and improving respiratory and cardiovascular function, and enhancing our overall well-being and quality of life (1).

You don’t need any equipment for this one, just meet Coach Nikki on the mat and let her guide you. You are in great hands.

One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Thank you so much for joining Coach Nikki for this flow! And I totally “get” if yoga isn’t your “thing” – I’ve been there – but I encourage you to practice it just the same.

Anytime we tune into our mind and connect to our body this way in our busy lives, it’s a win.

Leave me and Coach Nikki a comment below to let us know where you’re working out from today, how you’re doing with your fitness goals, and what we can do to support you in reaching them – we love hearing from you! 

Looking for MORE YOGA?

We have so many awesome yoga workouts inside ROCK YOUR LIFE, my online home workout studio! And that’s not all, you’ll find barre, HIIT, strength training and more – plus 30-day Challenge programs you can take anytime to fast track your fitness goals!

We’re there to support you on the journey in our private women’s fitness community while you rock these workouts!

Get a 30-Day Trial to Rock Your Life and check it all out, risk free!

The post Yoga Sculpt Your Abs appeared first on The Betty Rocker.

I love barre workouts (here’s a link to ALL the barre workouts on the blog) and always incorporate my own spin on things to help align our bodies straight and strong, improve posture, and increase strength which is just what you’ll get today!

If you have been here a while, then you know every workout we do has amazing benefits for not only our bodies but our minds as well.

And Barre is no different!

Remember, it’s the challenging space where the most change happens. Stay present in your body and notice that even when it’s hard you are still doing it. You are powerful!

Grab some light weights or a couple of water bottles, your mat and a chair to use for balance. Stay tuned for a special message from me right after your workout about body image, how my body changes throughout the year, and what I feel about the way we look at ourselves

One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Thank you so much for showing up today!

Remember our bodies change- they’re supposed to and that totally’s ok. The most important thing is to love your body in all of its different stages. Enjoy the process, love the journey and have fun!

Leave your comments and post your experience below. I love hearing from you!

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. 

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Full Body Barre Fusion appeared first on The Betty Rocker.

With Valentine’s Day right around the corner, I couldn’t resist the opportunity to put together this heart-shaped booty barre sculpt workout! If my workouts were a box of chocolates, this one is the one that lasts extra long, to give you even more of that fitness fire we all love to feel from our workout.

Along with exercise, nourishing yourself with healthy food, getting good sleep, and managing your stress are all part of what make up the 4 Pillars of your healthy physique chair. 

Did you know that having strong glutes is super important?

Your glutes (butt muscles), are made up of three main muscles – the minimus, maximus, and medius, and some important deep, stabilizing muscles that we don’t see or think about nearly as much that have key jobs in our posture, balance, and alignment.

Not only does today’s workout target the way your glutes look, it will also help strengthen the stabilizing muscles that give you power, balance, and alignment so your other booty workouts will be even more effective.

To follow up with today’s workout, I recommend my 30-day Booty and Abs Challenge – which will give you a full body workout plan to follow with a special emphasis on sculpting and toning your butt, legs, and abs!

Let’s rock this workout together! Grab a chair or a stool and let’s sculpt those glutes!

Great job Rockstar! Now let’s get you a plan! Check out the 30-Day Abs and Booty Challenge for a home workout program that will sculpt and define your abs, legs and glutes (plus give you a great full body shred), uses minimal equipment and will get you on track to feeling and looking your best!

So strong, Rockstar! That was an epic booty burn!

Leave me a comment below and let me know how you’re feeling, where you did this workout, and anything else you’d like to share! I love hearing from you!

Speaking of our Booty…the perfect follow up to this workout is the 30-Day Booty and Abs Challenge!

Sculpt and Tone your entire body with a special emphasis on the Booty, Legs, and Abs!

The post Heart Shaped Booty Barre Workout appeared first on The Betty Rocker.

I’m back with one of my top-requested training styles – barre sculpt, a la Betty! If you joined me for the last sculpt in this series, your feedback and requests really inspired me to make a follow up for you. So thanks so much for reading my blog, doing my workouts, trying my recipes, and being awesome!

I love barre workouts (here’s a link to ALL the barre workouts on the blog) and always incorporate my own spin on things to help align our bodies straight and strong, improve posture, and increase strength.

My background in kinesiology and body alignment therapy (structural integration) informs all of the workouts I create, and I hear from readers constantly about the improvement in their posture from doing my workouts, which makes my day!

In case you want to learn more about posture and alignment, here are just a few of resources I recommend you check out:

• Building a Balanced Physique and Protecting Your Joints
• From the Ground Up: How Your Feet Can Aid Your Alignment
• How to Activate Your Booty and Abs so You can Define them in Half the Time
• Posterior Chain Activation Workout

Just like the first barre workout in this series, today’s workout is low-impact and high strength and sculpt. You’ll get a lot of focused work for your legs, calves, glutes and core today, so get ready!

Grab your water bottle, find a chair to use for balance, take a nice, deep breath, and let’s get to it!!

Great work with today’s workout! Now you need a plan to put workouts like this together in a complete sequence that will strengthen your entire body!  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Check in below and let me know how you did with this workout!

The mission of the Betty Rocker brand is to empower you with tools to rock your life as the best version of you, so you can be a role model to the people around you. The choices you make daily – about what to eat, whether or not to do your workout, and even the way you think – are all a part of what makes you so POWERFUL!

So keep showing up and being awesome, and here is your INVITATION to ROCK YOUR BODY and YOUR LIFE with me inside of my fabulous online gym – the one you don’t even have to leave your house for to reap the benefits from!

If you’re ready for your next Challenge to rock your body….

If you’d like support for your healthy eating so you can sculpt lean muscle…

If you’d like someone to answer your important questions about fitness, nutrition and motivation when you have them so you can stay on track…

….You can have it all inside Rock Your Life, my online home workout studio where you can…

Start a new 30-Day Home Workout Challenge anytime or choose any workout to do based on how much time you have and how you want to train….

Choose from over 300 of my best, easy, healthy recipes to support your body from the inside out, plus get my bonus 7-day jumpstart meal plan to show you how to put it all together…

Enjoy access to my exclusive private support group, with myself and the Team Betty Rocker coaches available to answer your questions, cheer you on and support you on your journey!

Take it for a Test Drive with a 30-Day Trial!

The post Betty Barre Sculpt II appeared first on The Betty Rocker.

By popular request, I’ve got a low-impact barre-sculpt workout for you today!

Don’t think “low impact” means low intensity – these barre moves will work your body in all the right places and you’ll be sore and sculpted when you’re done.

I actually include barre workouts into almost every program I write,  and it’s one of the popular workout requests in our live Rock Your Life classes because workouts like this really deliver.

Top 3 Reasons to ROCK today’s Betty Barre Sculpt:

ONE:  Barre moves are designed to work not only your larger working muscle groups, but the intrinsic stabilizers as well – which are often neglected in typical workout moves like squats and lunges.

As you work through the sequence with me, you’ll not only be sculpting amazing definition but strengthening muscles that are often underused and underdeveloped, helping to support beautiful long body lines.

TWO: Workouts like this target all your muscle groups, including the posterior chain, which supports better alignment and posture.

So many barre moves require a strong core and a straight spine while working your muscles in complex ways, which means you’re helping yourself balance key muscle groups by integrating them into upright movements for better overall stability.

THREE: Because you need to stay focused on your form while you’re doing this workout, you’ll automatically be more present to the moment.

Anytime we tune into our mind-body connection this way, amidst the chaos of our busy lives, is a win. The practice of being super present can really help us handle stress. 

Now get ready to turn up the heat with me for this amazing leg, booty, upper body, and abs burn! You’ll want a chair back, barre, or countertop nearby for balance, as well as a pair of weighted objects handy to add resistance and assist with correct form.

I’ll show you modifications and variations as we go, so get ready to give it everything you’ve got! 

One-off workouts are great, but having a plan to follow is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great work, Rockstar!

Leave me a comment below and tell me…

• Where did YOU workout today?
• Do you enjoy this kind of workout?
• And when can I see you again?

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Betty Barre Sculpt Your Abs, Booty, Legs and Arms appeared first on The Betty Rocker.

Get ready to #stopdropandbettyrock with this high-intensity, low-impact, ballet-inspired workout! This Total Body Barre Sculpt workout actually has some great benefits to your body that go beyond just toning your muscles.

Here are 5 benefits you’ll get from doing this workout today:

ONE: Stretching and strengthening promotes lean, supple muscle tissue and creates more space around the joints – great for mobility, muscle health and body awareness.

TWO: My barre workouts always give a special emphasis to the booty and legs and this one is no exception. I love strengthening that area of my body and I know from reading your comments that you do too! Enjoy toning and sculpting your derriere with me in this fun routine!

THREE: Speaking of the backside of your body, workouts like this strengthen the posterior chain, which helps us have better alignment and posture. So you’re helping yourself balance key muscle groups and integrate them into your movements for better overall stability.

FOUR: Combining moves together into “complexes” or challenging ourselves with cross-body patterns strengthens neural pathways in the brain, keeping us sharp and on our game. So when you’re struggling to figure something out or make a mistake, be happy! That’s you upgrading your brain by teaching it something new.

FIVE: Because you’ll need to be focused on your body while you’re doing this workout, you’ll be more present to the moment. Anytime we’re tuned into our body this way and super present is a win amidst the chaos of our busy lives, and can really reduce stress.

You’ll want a chair back or countertop handy for balance, and a few light weights or water bottles for resistance. You are here, you are capable, and you are going to rock this workout! 

Let’s do this!

Great job with today’s workout! Now let’s get you a plan to put workouts like this together in a complete sequence that will strengthen your entire body!  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

Great job, Rockstar!

Be sure to leave me a comment below and let me know where you’re working out from today – I love hearing from you! 

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Total Body Barre Sculpt appeared first on The Betty Rocker.

Get ready to #stopdropandbettyrock! I can’t wait for you to join me for today’s barre-inspired lower body workout.

The holiday season is in full swing, and with less time than usual, travel and all the demands of a busy schedule, this is the perfect workout to add in the mix!

This barre fusion sequence is designed to lift and firm your booty and strengthen and sculpt your legs.

You’ll be done in under 15 minutes – but you’ll feel the burn for hours! No equipment needed for this one –  just set up with a chair or countertop nearby to help you balance.

I use a chair back, and you could also use your couch, table, wall or doorframe.

You can do this workout anywhere!

Take it on the road, do it at home, or anywhere – and be sure to share it with a friend. Your health and strength is the gift that keeps on giving.

Check in with me below when you finish up, and let me know which workout plan you’re following in the New Year!

Love Barre Workouts? Check out the Raise the Barre Challenge in Rock Your Life, my online home workout studio and women’s fitness community! We offer all kinds of training styles and 30-day challenges so you never get bored, and can stay healthy, fit and strong!

Leave me a comment below and let me know where you’re working out from today! Thanks for being part of the #stopdropandbettyrock movement – YOU are awesome!

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post 15-Minute Booty Barre Challenge appeared first on The Betty Rocker.

Happy Novem-barre! I wanted to kick off this gorgeous month with a great barre fusion workout that I filmed while I was in South Africa in August.

I’m always staying on my workout game when I travel, and workouts like this one that are challenging, body-sculpting, and require no equipment are my favorite.

Get ready to sculpt, tone, strengthen and lengthen with me today!

When you do this workout, I recommend you have a chair nearby to help with balance and stability, and be sure you grab something to use for the slider moves – if you are on a carpet, try magazines or frisbees; on hardwood floors, use socks or towels to get the job done.

If you watch to the end, you’ll also see some of the amazing animals I got to see while I was on safari – you’ll have to let me know if you’ve ever been yourself, or if it’s on your bucket list. It was always on mine, and it was thrilling to be there!

Get ready – I can’t wait to workout with you! 

Love Barre Workouts? Check out the Raise the Barre Challenge in Rock Your Life, my online home workout studio and women’s fitness community! We offer all kinds of training styles and 30-day challenges so you never get bored, and can stay healthy, fit and strong!

I’d love to see YOU inside Rock Your Life…

…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!

Take it for a Test Drive with a 30-Day Trial!

The post Ballet Barre Fusion Workout (low impact, high intensity) appeared first on The Betty Rocker.

Did you know?

Regular exercise has tons of benefits for both your physical AND mental well being. Studies show exercise not only helps with weight loss, but also results in stress reduction, better sleep, increased energy and stamina, and improved memory.

This workout will do even more than lift your spirits – it’ll also activate your posterior chain, engage your core, and sculpt your rear end while lengthening and strengthening your entire lower body.

No equipment is needed – you can do this one anywhere – so grab a water bottle and let’s #stopdropandbettyrock!

No matter what your personal goals are, making regular exercise an integral part of your week is bound to bring benefits to every corner of your life.

Don’t get me wrong, I’m proud of my physical appearance because I know all the hard work I did to build a strong physique, but an active lifestyle has helped me with so much more beyond what you see on the outside.

I WISH I could take a progress picture of the inner journey I’ve been on so you could really see the mental and emotional “weight lifting” exercise has also empowered me to do. It hasn’t always been easy, but it is ALWAYS worth it.  

These days, instead of flaws, I see #flawsome.

Nutrition and fitness were my gateways to personal mastery – and my programs have helped thousands of people around the world with the same! 

If your life isn’t painting a picture that you’d like to step inside of, it’s time to start choosing some other colors to paint with. Your life is a one of a kind masterpiece.

There is only one YOU.

Eat like you love yourself. Move like you love yourself. THINK like you love yourself.

You freaking deserve it!

One-off workouts are great! But a plan to follow is the BEST!

You’re invited to Rock Your Body AND Your Life…

…in my online home workout studio and women’s fitness community that has dozens of 30- day challenges to choose from, hundreds of classes in the workout library, and so much more!

Start Your Trial Today!

The post Cardio Booty Barre appeared first on The Betty Rocker.

You’ll need a mat and a chair for this workout – and about 20 minutes! Get ready! Let me know how you do with this workout – comment below to check in when you’re done!

One-off workouts are great, but having a PLAN to follow is better! Get a 30 day trial to ROCK YOUR LIFE, my online home workout studio and start your next 30 day challenge plan today!

Check in below and let me know how you liked this workout! If you liked it, be sure to pass it on – share it with a friend who would like it too!

I want to see you in class and support your fitness journey! Join ROCK YOUR LIFE my online home workout studio and women’s fitness community for 30 day Challenges, hundreds of workout classes to choose from of all types, and support from me and the coaches to help you reach your goals!

Click Here to get a 30-day Trial to Rock Your Life!

The post Cardio Barre Workout appeared first on The Betty Rocker.

It’s a great sequence to use:

• at the end of a workout when you’re wanting to cool down, stretch out AND work your abs, or…
• first thing in the morning to wake your body up and stretch it out, plus burn up your abs

I do yoga about once or twice a week. Even short sessions like this can improve your flexibility and strength, improve your core stability and shred your abs!

In this focused core sequence, I’m going to take you through a simple flow that will stretch your legs, back and arms, and combine that with a targeted ab workout to sculpt your stomach muscles.

One of the most common questions I get about the stomach is how to burn off the belly fat and “see the abs.” I’ve put together a 4-Step Flat-Stomach Guide just below the video for your reference.

Let me know if you have any questions – and be sure to check in in the comments below to let me know you did today’s workout!

Links I mentioned in the video:

• Building a Balanced Physique and Protecting Your Joints
• Back Attack: Home Workout For Your Back

Looking forward to hearing from you today!

Share this with a friend who would also benefit from the information in this workout and blog post!

Get my eating made easy whole food eating system, with delicious recipes and everything mapped out, you can cook as little or as much as you like!

The post Hard Core Yoga and the 4-Step Flat Stomach Guide appeared first on The Betty Rocker.

It just seems like there’s so much to do, and never enough hours to get it all done!

And that’s just crazy, right?! – because the holidays are supposed to be about slowing down, giving thanks, and spending time with people we love.

One of my favorite ways to reset my body and get super grounded is to do a yoga session.

But most classes are an hour long, and sometimes I need to just jump in and get a good stretch with some bonus power moves to really feel present in my body.

Full disclosure, I am NOT a yoga instructor, but I have been super fortunate to work with some amazing ones, and I practice at least once a week, drawing on what I’ve learned and what my body needs.

I invite you to join me for this 15-minute power session I put together to help me stretch key areas that get tight like my shoulders and legs, strengthen my core and focus on my breathing and on how grateful I am to have this strong, healthy body.

Looking for a LOT more yoga than you’ll find here on the blog? Check out Rock Your Life – my online home workout studio – where you can find all kinds of workout styles, lots of yoga, barre, HIIT, sculpt and more!

Great work with today’s workout! Now you need a plan to put workouts like this together in a complete sequence that will strengthen your entire body!  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

PS. A quick personal note and 2-step Gratitude exercise if you’d like to participate….

I appreciate you so much! Thank you for being part of my Fit Fam! It would be so easy to think of all the things about myself I’d like to improve, but instead, I will tell you something about myself I’m proud of.

I’m proud of having made the 30 day challenge this year. It was really hard to do actually!

Looking for MORE YOGA?

We have so many awesome yoga workouts inside ROCK YOUR LIFE, my online home workout studio! And that’s not all, you’ll find barre, HIIT, strength training and more – plus 30-day Challenge programs you can take anytime to fast track your fitness goals!

We’re there to support you on the journey in our private women’s fitness community while you rock these workouts!

Get a 30-Day Trial to Rock Your Life and check it all out, risk free!

The post 15-Minute Power Yoga Flow appeared first on The Betty Rocker.

Here is a simple 15-minute yoga flow that I did with my friend Scott Colby during our summer 14 day challenge, leading up to his 44th birthday.

Stretching and yoga is so important to include in a balanced fitness program. Taking the time to stretch has far-reaching benefits on our bodies, how long they last, and how well they perform.

Today I wanted to share our yoga flow – because one thing Scott and I both need is more stretching, probably like a lot of you!

It’s easy to forget about, and just go hardcore over and over but it’s the stretching that really opens up our muscles and allows us to get stronger in the other workouts we do.

15-Minute Yoga Flow

In this 15-minute athletic yoga flow, you will increase your flexibility in your back, shoulders, hamstrings, quads and calves.

Be where you are at and work on increasing your flexibility each time you do yoga.

One of my favorite things that Scott points out at the end is how present we can be when practicing yoga (and exercising in general!).

We are so inundated with technology and going so fast every day, it’s nice to have even 15 minutes to just focus on our bodies and move and breathe.

Looking for MORE YOGA?

We have so many awesome yoga workouts inside ROCK YOUR LIFE, my online home workout studio! And that’s not all, you’ll find barre, HIIT, strength training and more – plus 30-day Challenge programs you can take anytime to fast track your fitness goals!

We’re there to support you on the journey in our private women’s fitness community while you rock these workouts!

Get a 30-Day Trial to Rock Your Life and check it all out, risk free!

The post 15 Minute Yoga Flow appeared first on The Betty Rocker.

This flow will work your entire body, but it especially focuses on:

• Core
• Lower Body: butt and legs

You could do this workout:

• Morning
• Post-Cardio
• Evening
• Active Recovery Day

Take your time. Some of the poses will be easier, some will be more challenging. Focus on your breath, and on stretching not only your body, but your awareness of being inside it.

It doesn’t matter if you do every pose, it is not important that you go as deep as I do in your lunges. It is fine if you get wobbly, fall out of a stretch or lose your balance (you’ll see me do that several times!)

YOGA, just like this challenge workout program, is a PRACTICE. Our daily practices add up to habits…and our habits are the foundation that shape our lives.

I love how yoga reminds me to have balance in my body between stretch and strength – something I need to be reminded of in my life as well. What about you?

How did this workout make you feel? Comment below!

Connect with Coach Kylie online for more of her great energy and programs! 

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