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.

Ready to

Today’s Full Body HIIT Strength workout will make you feel amazing!

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

Here’s what you’ll need:

1. A little space to move

2. An elevated surface (optional – good for modifying any plank poses)

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

I’ll show you the breakdown from beginner to advanced, low to high impact so you can do this no matter where you are and no matter what your fitness level is.

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

Ready to keep going? Join us in Rock Your Life, my online home workout studio! It’s great timing too, because #MAKEFATCRYCHALLENGE2 was just released!

Take this for a test drive for a month and see if it’s a good fit for you! If you decide to stay, it’s less than a $1 a day each month and will give you access to tons more 30-day challenges, new workout classes every week, a huge workout library so you can find the exact workout you want to do anytime you feel like getting your #stopdropandbettyrock on…..

…. plus access to our fantastic, uplifting women’s fitness support community!

Activate Your 30-day Trial RIGHT HERE and Join us for this next Challenge!

Full Body HIIT Strength

Click to expand and see all workout move descriptions.

Format: Perform 3 rounds for the prescribed amount of time and reps. Rest as needed. 

Move 1: Mountain Climbers

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 2: Half Get Ups

• Lay on your back, with your left knee bent and your right leg straight out.
• With your left arm straight up in the air reach toward the ceiling and perform a sit up (you can support and assist yourself by pressing off your right arm.
• As you sit up, press down through your left heel as you squeeze your glutes to lift your hips up off the ground and end in a partial reverse tabletop position. (You’ll support yourself on just the right arm, the heel of the straight right leg, and the surface of your flat left foot, like a tripod.)
• Come to the top of that position, hold for one to two seconds and then slowly reverse this movement by dropping your booty back to the floor and slowly rolling back to your starting position and repeat.

Move 3: Knee Drivers

• Start with your left foot behind you and your arms overhead.
• Pretend you are crushing a watermelon between your knee and your hands.
• Drive your knee up as you drive your arms down. Repeat on other leg.
• MOD: Do this without a weighted object. 

Move 4: Sumo Squat Calf Raise Series

• Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
• Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
• Come up onto your toes and then lift your left heel and pulse, then your right heel and pulse.
• Come to standing, then back down and repeat.

Move 5: Sumo Squats with Back Pull Row

• Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
• Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
• Knees should be tracking in line with your toes as you keep your weight back in your heels.
• As you come up, power through your heels and fire through your glutes,
• Lift your dumbbells straight up to the collarbone with your elbow leading the movement and pull the dumbbells towards your face, squeezing your shoulder blades together for a back pull.
• Bring arms back down and repeat the movement.
• MOD: Do this bodyweight. 

Move 6: Alternating Reverse Lunges with Biceps Curls

• Start with your feet hip distance apart and your core engaged.
• Step your right foot back behind you, begin bending your back knee. until your back knee nearly touches the ground in a 90 degree angle (as you descend, perform a right arm bicep curl).
• Lower your body until your right thigh is parallel to the floor (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, power through your front heel and come to standing.
• Repeat with left leg and left arm.

The 30-Day MAKEFATCRYCHALLENGE2
in Rock Your Life is now available!

Get a 30 day trial and take the challenge!

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.
  

  ---

All that’s missing is YOU! Join the fun and get an amazing workout from home! 

When you finish this challenge, there are dozens more just waiting for you to check them out!

The post Day 5: 5 Day Home Workout Challenge – Full Body HIIT Strength appeared first on The Betty Rocker.

Join me today to rock DAY 4

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

Here’s what you’ll need:

1. A little space to move

2. An elevated surface (optional – good for modifying any plank poses)

I’ll show you the breakdown from beginner to advanced, low to high impact so you can do this no matter where you are and no matter what your fitness level is.

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

What should you do when you complete this challenge? Start the #makefatcrychcallenge2 in Rock Your Life …

Rock Your Life is my online home workout studio 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!

Total Core Domination

Click to expand and see all workout move descriptions.

Format: Perform 3 rounds for 0:30-1:00 each move. Rest as needed.

Move 1: Full Body Extension to Alternating Knee Cross

• Stand with feet slightly wider than hip distance apart.
• Engage your core and shoot your booty back behind you and squat down, bringing your hands down near your feet.
• Pop up to standing, extending your hands up over your head.
• Make sure to keep your core tight, and engage your booty at the top as you extend your arms overhead.
• Then drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee. Repeat on the other leg, then back to the squat.

Move 2: Squat Thrust Twist Punch

• Stand tall with your feet slightly wider than hip distance apart, core engaged.
• Bend your knees and plant your hands just below shoulders. Step or jump back to a tall plank, keeping your core tight and back flat, gaze about 6 inches in front of you for a neutral spine.
• Jump or step your feet back to your hands.  Load your weight in your heels and use your momentum to power up to standing.
• At the top of the movement, engage your core and twist to the left and punch with your right arm, then twist to the right and punch with your left arm.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Move 3: Superwoman Hold with Arm Circles

• Position yourself on the mat on your stomach. Extend your arms and legs.
• Lift up smoothly, bringing your arms and legs off the floor and lower down with control. Bringing the feet out wide will make it easier to lift as you build strength, and feet in close together adds additional challenge.
• Keeping the arms extended, perform circles clockwise, then counterclockwise.
• MOD: Take out the circles. You can also break the move up into two parts. Practice lifting your upper body by itself, then lifting your legs while keeping your upper body isolated. Work on these individually before putting them together.

Move 4: Prisoner Squat with Knee Outs

• Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
• One at a time step each foot up and as you come to standing, bring your right knee up to your right elbow.
• Come back down to a kneeling position and repeat on your left side.
• MOD: Hold on to an object to assist you in getting up and down. 

Move 5: Push Up to Cross Under Crunch

• Begin in a tall plank position with your hands and toes on the floor or mat, hands stacked directly below shoulders.
• Holding your belly button in and up to keep your core engaged, slowly let yourself come down to the ground for a pushup (elbows shooting backward at a 45 degree angle and shoulders away from your ears).
• Engage your core and press into the ground to come back up to a tall plank position.
• Keeping your core engaged, extend your right arm. Bring your left knee across to your right elbow, crunching your abs and return your left foot back to starting position. Repeat on the other side.
• MOD: Come down to your knees into a plank or put one knee down or do this on an elevated surface by placing your hands on the edge of a couch or table.

Move 6: Reverse Burpees

• Sit down and roll back and use your momentum to come forward, bring your feet in close to your glutes creating a strong base to support you as you stand and jump.
• MOD 1: When you’re learning this move, keep your hands down at your sides to support you on the jump to stand.
• MOD 2: If you start to get winded but want to finish that set, take the jump out and roll back to stand or just roll back and sit back up. Either way you are getting a great core workout! 

Today’s Focus: STRESS MANAGEMENT

Right now, with everything that has been going on, I’ve been feeling really anxious for the health and safety of my friends and family, and I’m sure you have too.

What has been helping me to manage my emotions and feel calm has been my mindfulness practice.

I wanted to give you access to this free resource, it’s the first 3 days of the Ziva Meditation online course and these days specifically take us through some of the mindfulness practices that I’ve been using.

This is a free gift from Emily Fletcher, my dear friend and founder of Ziva. Please take advantage of this resource and the mindfulness practices to help support you right now during these stressful times.

3 Day Mindfulness Gift: CLICK HERE

The post Day 4: 5 Day Home Workout Challenge – Total Core Domination 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.

Ready to keep the momentum going with Day 2 of the 5-Day Home Workout Challenge?

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

Today we’ll be toning and sculpting our ABS and UPPER BODY with moves you can do at home! 

Here’s what you’ll need:

1. A little space to move

2. A chair or ottoman or step

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

As always, I’ll walk you through form cues and modifications so you can be where you’re at and make it your own. Let’s do this!

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

Let’s talk about SLEEP.

It’s #1 on my list, especially right now, because of the impact it has on helping us recover from stress, our workouts and renew ourselves for each coming day.

For a great read, check out How to Sleep for a Leaner, Longer, Healthier Life!

If you wanted to choose which of the 4 Pillars of Health to focus on the most, this would be the one I would optimize EVERY TIME, which is why I am SO excited to announce that my newest supplement Whole Sleep is now available for you!

Whole Sleep is a blend of 9 herbs and organic compounds that support your body’s natural sleep cycle – working with your body to promote GABA, the neurotransmitter that promotes relaxation – and serotonin, the hormone that promotes a feeling of calm and well-being.

It will help you fall asleep – and stay asleep – so you wake up refreshed and energized, and ready to ROCK your day without the after effects commonly associated with sleeping pills.

Learn more about each ingredient in Whole Sleep, and see if this would help you right here.

Abs and Upper Body Sculpt

Click to expand and see all workout move descriptions.

Format: Perform 3 rounds for the prescribed amount of time and reps. Rest as needed. 

Move 1: Cactus Arms (bridge hold) (0:45-1:00)

• Come down to your mat, back is flat to the ground pressing your low back into the floor, core engaged with your knees bent.
• Bring your arms to an upright 90 degree angle position, pressing your shoulders and elbows into the floor.
• Slide your arms as far upward as you can while maintaining elbow and shoulder contact with the ground.
• Slowly slide back down to 90 degrees and repeat.
• Pro Tip: Add a bridge hold by pressing your heels into the floor, squeeze your glutes, keep your core tight and lift your hips up into the air and hold. 

Move 2: Plank Walk Out to Knee ins/side knees (5-7)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands
• Brace your core and bend your left leg, bringing your knee into your chest and back out. Repeat on the right side.
• Then bring your left knee to the outside of your left arm and back. Repeat on the right side.
• Begin to run your legs and go a little bit faster while keeping your core engaged.
• MOD: Do this on an inclined surface.

Move 3: Cross Cross Squat Press (0:45-1:00)

• With your weighted objects in hand, bring them up to a 90 degree angle at your shoulders with your palms facing out.
• Engage between the shoulders slightly to hold them in the correct neutral position (so they’re not rounded forward).
• Stand with feet slightly wider than hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Power through your heels to a standing position.
• Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg.
• Then add a overhead press by pressing the weight up and over head with your palms facing out.
• Repeat the squat to cross- cross and press. Only squat as deeply as you can comfortably go without bending forward at the waist.
• MOD: Squat down to a chair and do this bodyweight only.

Move 4: Chair Sit Row to Biceps Curl to Kickback (8-12)

• Stand tall, feet hip distance apart and weighted objects at your side.
• From here, engage your core and gently bring your shoulders slightly back and down to counterbalance any pulling forward on your shoulders the extra weight may instigate. Hinge forward to 45 degrees, sending your hips back slightly.
• Keeping your elbows close to your ribcage, engage between your shoulder blades to pull your elbows up to your side into a row.
• Once you’re in your row position, extend the weights out behind you allowing your palms to rotate up toward the ceiling. With control, lower the weight down again to the starting position and come back to standing.
• From here, keeping your arms close to your body, do a biceps curl. Bring your arms back down and repeat.
• MOD: Do this with no weight at all.

Move 5: Slow Wide Step burpees

• Stand tall with your feet slightly wider than hip distance apart, core engaged.
• Bend your knees into a squat, plant your hands on the floor inside your feet and step your feet back into a tall plank position (hands stacked directly below shoulders).
• Perform a pushup and return to a tall plank position.
• Step your feet back up, as you come back to standing, power up to a squat.
• MOD: Drop to your knees in the pushup or do on an incline surface like a bed or chair.

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 – Abs and Upper Body Sculpt appeared first on The Betty Rocker.

It’s Day 1 of the  5-Day Home Workout Challenge – are you READY?

Here’s what you’ll need:

1. A little space to move

2. A chair or ottoman or step

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

I’ll show you the breakdown from beginner to advanced, low to high impact so you can do this no matter where you are and no matter what your fitness level is.

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

During the challenge, we’ll be focusing on our 4 Pillars of Health. Let’s start by checking in with ourselves on each one today.

Click here to read more about these and how they work together to support your goals.

1. SLEEP
   
2. NUTRITION
3. STRESS MANAGEMENT
4. EXERCISE

Give yourself a 1-10 rating on each pillar (1 the lowest, 10 the highest) and answer/think about:

• Where are you at with each one right now, and what actions have gotten you there?
• What are you doing awesome at and how can you keep that up?
• What needs improvement, and how can you focus on that in the coming days?

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

Full Body Fire

Click to expand and see all workout move descriptions.

Equipment: Weighted Objects (water bottles, dumbbells, household objects)

Format: Perform 3 rounds for the prescribed amount of time and reps. Rest as needed. If it’s in parenthesis that means I’m adding that in as we progress

Move 1: In and Out (jump) Squats (add high pull row) (0:30-1:00)

• Stand tall, core engaged. Stepping out with your leg, send your hips back into a wide leg squat, toes lined up with knees, belly button in and up.
• From there, step your foot back in and do a squat then step out with your other foot into a wide leg squat. Repeat this movement.
• Next, from standing, jump feet out into a wide leg squat and then jump back in bringing them together. Repeat.
• When you’re ready, add in the high pull row at the top of the squat.  With weighted objects in hand, come to standing,  lift your weighted objects straight up to the collarbone with your elbow leading the movement for a high pull.  As you bring arms back down, jump or step your feet out into a wide squat. As you jump back in, bring your objects up to a high pull.
• MOD: Step out to sumo squat and squat down, then step into a regular squat and squat down, taking the jumps out. You can switch to this after doing some jumping when you need a breather, or leave the jumping out entirely.

Move 2: Two Push Ups to Two Superwoman Lifts (5-7)

• Place your hands flat against the ground directly under your shoulders and extend your legs out behind you so you’re on your toes (or knees for modification).
• Perform a push-up by lowering yourself to meet the ground, back flat, core engaged, and spine neutral.
• Keeping your core engaged the whole time and your neck in neutral alignment, push back up to your tall plank position and repeat 2 times.
• When you come down again, lay your stomach flat on the mat. Engage your core and extend your arms and legs out.
• Lift your arms and legs off of the mat simultaneously 2 times.
• Put your hands back on the ground beside your shoulders and push yourself back up. Repeat.
• MOD: Drop down to your knees for your pushups. 

Move 3: Single Leg Split Squats – add hammer curls (8-12 each side)

• Begin in a standing position with your with your feet hip-width apart and weighted objects in your hands, palms facing each other.
• Engage your core and place your right foot back on an elevated surface behind you.
• Begin bending your knees until your back knee nearly touches the ground in a 90 degree angle and your front knee comes in line with your ankle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you descend, perform a hammer curl with both arms simultaneously.
• As you stand up, power through your front heel and come to standing.
• Repeat with left leg.
• MOD: Do this movement with both your feet on the ground.

Move 4: Skater Lunges (0:30-1:00)

• Begin with your feet hip-width apart, core engaged.
• Step your right foot back behind you reaching out to the left like you are doing a curtsy.
• Begin bending your back knee into a lunge position and reach your right hand down to the ground while keeping your chest up (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, power through your front heel and jump laterally (sideways) to switch legs and continue until the time runs out.
• MOD: Take the hop out and do alternating reverse curtsy lunges.

Move 5: Fully Hinged Row to Squat Curl (8-12)

• With feet hip distance apart, hinge forward at the waist to be at a 45 degree angle. Engage your core, roll your shoulders back and chest up, with weights in each hand allowing them to hang and keeping your gaze neutral.
• Row the weight back by pulling your elbows out wide and squeezing your back muscles like you’re pinching your shoulder blades together.
• Slowly lower the weight down again to the starting position and step one leg out into a squat.
• Once in a squat, perform a bicep curl then come to standing and repeat.

Get a 30-day Pass to Rock Your Life – my online home workout studio and community for….

• 5 new home workout classes a week for constant variety and fun!
• 30-day Challenges to choose from every month for a daily push, workout variety, awesome results and MOTIVATION without having to leave your house!
• SUPPORT, Coaching and Community in our private Rock Your Life group with uplifting, empowering language, check-ins and support to keep you moving forward with our All or Something approach that gets lasting results!

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 1: 5 Day Home Workout Challenge – Full Body Fire appeared first on The Betty Rocker.

I’ve been really focused on the 4 Pillars of Health (sleep, nutrition, stress management and exercise) this year, and I intend to continue to support you in balancing them in your life in the new year.

To finish out the year strong, I’ve included some of my best workouts and lifestyle practices for you to enjoy. Just use this post daily and stay on track, and check in with me after you’re done in the comments below – or of course on instagram @thebettyrocker and Facebook! #12daysofbettyrockerchallenge

I’m releasing this 14 days before New Year’s so you have room to take a couple additional days off to account for family time and holiday travel – please feel free to shift things as needed.

Mark your calendar, bookmark this post, and let’s get started – comment below “I’m IN!” to let me know you’re doing this!

Day 1: Hotter for the Holidays, Part 1

Let’s kick things off right with a 15-minute Full Body Shred!

In the final weeks of the year – a time when we all get super busy with holidays, family, events, parties and trying to finish all those eleventh-hour projects – I find it essential to have some fast, effective workouts I can do at home.

This workout uses a couple of dumbbells, but you can also use water bottles or any household object to add a little resistance to your workout.

Let’s start this 12 Days of Betty Rocker Challenge STRONG!

#12daysofbettyrockerchallenge

Day 2: Cardio Barre Workout

In this low-impact, high-intensity cardio barre workout, we’ll focus on toning and tightening our butt, legs, and core. You’ll need a mat and a chair for this workout – and about 20 minutes.

Get ready for a blast of that booty barre burn that will keep this challenge going in the right direction.

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

Remember to check in below when you finish your workout, and keep going strong!

#12daysofbettyrockerchallenge

Day 3: 15-minute Solstice Stretching 

 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.

Today, in celebration of welcoming the winter season, I invite you to join me for this 15-minute power stretching session I put together to help focus on key areas that get tight like shoulders and hips, strengthen the core, and focus on both our breathing and how grateful we are to have strong, healthy bodies.

Be sure to take the time to complete the 2-step Gratitude Exercise at the end of this post!

#12daysofbettyrockerchallenge

Day 4: 10-minute Hotel Room Workout 

So many of us have travel plans during time of year, and there’s always a lot of buzz around how to balance staying fit with the upheaval to our regular routine and/or location.

I’ve got you covered with this amazing full body sweat sesh in a hotel room – you can do this wherever you happen to be this season.

Take it on the road, do it at your in-laws, or anywhere today finds you – and be sure to share this workout with a friend or family member. After all, your health and strength is a gift that keeps on giving.

I’ll be looking forward to your check ins!

#12daysofbettyrockerchallenge

Day 5: Betty Barre Sculpt 

This one might be called “low impact,” but don’t be fooled into thinking that means low intensity – these barre moves will activate your body in all the right places. You’ll be the sweet kind of sore and all kinds of sculpted when this Betty Barre Sculpt is complete.

And because you need to stay focused on your form while you’re doing this workout, you’ll automatically be more present to the moment, which is a wonderful skill to practice, especially right around now.

Anytime we tune into our mind-body connection this way, amidst the chaos of our busy lives, it’s a win. The practice of being super present can really help us handle stress, at the holidays and all year long.

All you need for this one is a chair or the side of your couch and some light dumbbells or water bottles. The workout is a little longer, just under 30 minutes but if you’re short on time why not do half of it now, and half of it later?

#12daysofbettyrockerchallenge

Day 6:  Betty Rockin’ Tabatas

No matter what your holiday schedule has on deck for you today, I know you’ve got 15 minutes to #stopdropandbettyrock with me!

I’ve got some fun, new moves for you to try out today in this triple threat Tabata smash that will work your entire body in all the right ways.

When I say “triple threat” I’m not just talking about how fabulous, beautiful, and amazing you are (that’s a given) – I’m talking about THREE 4-minute Betty Rockin’ Tabatas, stacked together to give you an amazing workout in practically no time at all.

Today marks the halfway point through the challenge and YOU’RE DOING AN AMAZING JOB!

Be sure to check in today!

#12daysofbettyrockerchallenge

Day 7: Enjoy a No Strings Attached (NSA) Day with Your Food

Consider this permission granted!

When you prioritize eating healthy, whole foods on a regular basis, it makes the occasional indulgence no big deal.

“Cheat” days imply you’re doing something wrong – but you’re not! After all, food is not a moral issue. Rather than feeling bad or guilty for eating foods not in your regular rotation during holiday gatherings, lean into having a “No Strings Attached” relationship – enjoy it, then move on.

Food nourishes us, yes, and it also holds an important place of cultural significance. Because when we gather around to share a meal with friends, family, and loved ones, we build the sense of connection human beings need to thrive, which makes special occasions – like the holidays – perfect opportunities to focus on enjoying food with gratitude rather than moderating it through guilt.

Happy Holidays Rockstar!

#12daysofbettyrockerchallenge

Day 8: Hotter for the Holidays Part 2

We’re going to turn it back up again today with this full body HIIT circuit you can do at home, on the road, or wherever you find yourself this week!

HIIT workouts are super fun, fast, and incredibly efficient if your goal is to maximize fat loss in a short amount of time.

Whether you have time to rock 1, 2, or 3 rounds, this workout will get your heart pumping and your muscles working.

Your body will thank you later!

You’ll need 20 minutes and some dumbbells or water bottles for a little extra resistance.

Let’s go!

#12daysofbettyrockerchallenge

Day 9: Total Body Barre Sculpt

It’s time to #stopdropandbettyrock again today with a high-intensity, low-impact, ballet-inspired workout!

This Total Body Barre Sculpt circuit actually has some great benefits to your body that go beyond just toning your muscles, like stronger postural alignment and better stress management.

You’ll just want a chair back or countertop handy for balance, and a few light weights or water bottles for resistance.

You’ll be done in under 25 minutes today!

You are here, you are capable, and you are going to rock this workout! 

#12daysofbettyrockerchallenge

Day 10: 11-minute Cardio Core

Having workouts that you can do on the go makes such a big difference when it comes to staying on top of your training during life’s busiest seasons.

It’s easy to skip a workout because we don’t think we have time to go to the gym, or we’re not in the perfect place or situation, but if you have simple, quick workouts to do like this 11-minute Cardio Core one you can take action anytime, anywhere!

That’s right – in mere minutes, you can make significant, positive differences in your body, your mindset, and your stress levels.

All of that comes in mighty handy right about now!

Don’t forget to check in today!

#12daysofbettyrockerchallenge

Day 11: Self-Care Stretching and an Easy One-Day “Detox”

You’ve been dominating this challenge for 10 days at this point, so give yourself the luxury of taking time today to give your muscles the sweet release stretching can bring.

Stretching is one of those things we often take for granted or just don’t do properly. But it’s SO necessary, and there are some really good reasons to stretch – not the least of which is that a flexible body is a STRONG body.

And while you may want to save my awesome One-Day “Detox” plan for after New Year’s, I want you to have it in your back pocket for any time over-indulgence catches up with you.

Supporting yourself with a plan that allows for occasional indulgences and special treats, plus includes a variety of all the nutrients you need to be active, and keeps your body fat to a level you’re happy about is super important!
#12daysofbettyrockerchallenge

Day 12: 15-minute Booty Barre Challenge

You made it to the final day of the challenge!

Good for you!

Today’s 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.

You’ve done such a fabulous job so far – I have complete faith that you can and will totally rock this very last day!

#12daysofbettyrockerchallenge

Congratulations, Rockstar!

You completed the 12 Days of Betty Rocker Challenge like the unstoppable warrior you are!

I hope you know how impressive it is that you showed up for yourself like this.

I have every reason to believe that the New Year is going to be incredible, and when you dedicate time and energy to your health, fitness, and overall wellbeing, you are making it so!

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 12 Days of Betty Rocker CHALLENGE appeared first on The Betty Rocker.

Have you ever found yourself short on time, wondering how you’ll fit your workout in?

It can happen to the best of us, so I’ve got a fast, fun, full-body circuit for you to try that will rock your body in just 7 minutes.

Yes, just 7 minutes! 

You don’t need any equipment for this one, so you can knock it out absolutely anywhere – I’m actually doing it in my driveway!

Even if you only have time for one round, I SAY GO FOR IT!

After all, the most successful Rockstars are the ones who realize that adopting an #allorsomething mentality is what will take them all the way home.

Even one 7-minute round of this workout is enough to boost your metabolism and get your heart rate working in ways that will benefit you the rest of your day.

Have time for more? Feel free to repeat the video 1-3 additional times so we can keep rocking out together – and just think, even 4 full rounds will still take you less than 30 minutes!

No matter what you’ve got on your calendar today, I know you have time to #stopdropandbettyrock your way to a healthier, fitter you. You’re worth it.

I’ll show you the moves as we go and talk you through both optional modifications as well as bonus challenge moves.

Let’s get started!

Looking for more quick, effective anywhere workouts? Check out the 90 Day Challenge! With 15 minute workouts that use no equipment, this progressive workout program will build strength and sculpt your fittest physique in convenient short workout sessions!

Thanks for joining me today, Rockstar!

Let me know where you did this workout and how many rounds you had time for – I love hearing from you, and I’m so glad you’re here to help make this year epic! xo

Love working out anywhere, anytime – no equipment needed?

For my most effective bodyweight shred program, check out the 90 Day Challenge!

In 15 minute workout sessions, you will get stronger, leaner and build endurance as you progressively increase your strength!

The post 7-minute Workout Challenge appeared first on The Betty Rocker.

You’ve made it to the final day of the 5-day Challenge, Rockstar!! So awesome!

Do you remember when we were kids, how our moms packed lunches and snacks for us? When we were babies, they never left home without a bottle and our baby food. That’s because Mom knew that we needed a steady supply of nutrients to get big and strong, and to thrive!

But somewhere between high school and our first job, it got ‘cooler’ to go out to eat with our friends and Mom had to pack our thermos and lunchbox away.

And then something started to happen. We noticed our pants weren’t fitting quite right. And even after miles on the treadmill and hours in fitness classes, the eating out and late night cereal started to add up. We realized we needed a new system to stay on track with our fitness goals, look our best and avoid those mid-morning energy crashes.

(find your workout challenge below!)

Failing to plan is planning to fail

If you’ve been on any social media lately, you’ll notice a trend in the food prepping sphere. All kinds of big accounts are teaching and preaching the simple art of food prepping.

“Failing to plan is planning to fail” makes sense when it comes to our bodies, and the way we take care of them.

There are many different ways to approach your food prepping. In the Body Fuel System, I created 3 different ways to do it so you could use whichever approach was right for your life each week.

For example, some people like to prep their food in one fell swoop and have all their main meals ready to go in advance (batch).

Others like to prep a few staples and do some light cooking on a daily basis (hybrid). And still others (and me some weeks when I’m really busy) travel a lot, or just don’t cook much and prefer to have a simple solution of shortcuts that nourish them on the go (minimal).

Whatever approach you have for how you get your food prepared, having food that’s ready in the morning to simply pack into a couple containers gives you more time to sleep, more time to enjoy your coffee and eggs, and more money in your pocket.

Yep, that’s right – having your food plan in place is a big money saver. Even if your grocery bill is $70-100 a week, you could spend that much – and most likely more – eating out 3 times a day for 3 days. And that’s if you were doing it cheap. When you add up taxes and tips, not to mention the appetizers you ordered and probably wouldn’t have had at home, your restaurant bill can add up fast.

Here’s a sample of recipes in the Body Fuel System, my most popular eating guide and meal plan:

The best part about having your own healthy food ready to go is the difference it makes to your waistline. I have never been in better shape than when I am organized in this area (exactly why I created the different eating styles). It’s super frustrating to do all those workouts and not see changes to your body. 9 times out of 10 that difference happens from the way we eat.

For my simple guide with all the best recipes, daily menus and food setup for you whether you’re taking a more minimal approach to prepping (using shortcuts), doing it all in one batch session, or fall somewhere in between, the Body Fuel System has it all – with custom steps for every week depending on your preference, healthy gluten and dairy free recipes (with Vegetarian options) and an awesome guide to understanding nutrition so you can just KNOW what to eat and HOW to put it all together for yourself in any situation. 

Here’s a little guide to help you choose good recipes and plan your week.

A. Pick your proteins. You’ll want proteins for breakfast, lunches and dinners. If you’re training regularly, consider including a quality protein powder to add to fun recipes like pancakes or muffins, or have in a green smoothie or protein shake.

Some good proteins include:
-chicken
-turkey
-fish
-red meat
-tempeh
-edamame
-black beans, red beans, navy beans, white beans
-protein powder
-eggs

More about Protein: Protein 101

B. Pick your carbs. I usually opt for 2 main carbs per week and make a big batch.

Some good carbs include:
– sweet potatoes
-quinoa
-amaranth
-bread (gluten free or sprouted for me)
-millet
-rice
-pumpkin
-fruit (I always have fruit on hand for snacks and green smoothies – some frozen, and some fresh. I like to buy the more expensive berries frozen so they don’t go bad)

More about Carbs: Carbs 101

C. Choose healthy fats. Have a couple good quality cooking oils on hand, like olive oil and coconut oil. Be sure to pick up some quality fats to include with your proteins and greens.

Some good fats include:
-avocado
-nuts
-chia seeds
-coconut oil
-coconut milk
-olive oil
-olives

More about Fat: Healthy Fat 101

D. Choose greens/veggies. I was never a big fan of cooking a lot of vegetables. I like sauteeing up some spinach or supergreens with a little garlic for breakfast, but I’d rather have a big mixed greens salad, and Green Smoothies make my life awesome. Whatever you prefer, the important thing is to get those daily greens in your body. We need the phytonutrients, vitamins and compounds they contain.

Some good veggies/greens include:
-kale
-swiss chard
-spinach
-collard greens
-dandelion greens
-parsley, mint, basil or other fresh herbs
-cucumber, celery, sugar snaps or other crunchy veggies
-tomatoes
-carrots
-mushrooms
-sugar snap peas
-onions
-garlic
-broccoli

More about Greens: Greens 101

Packing it up for the day

Even if you don’t do food prep often, or  prefer to buy your food already made, taking something with you for the day is a better option than eating out every day.

And that’s what Day 5 of this 5-day challenge is all about – bring something with you so you’re not stuck eating out of a vending machine, tempted by the cupcakes or donuts your co-workers brought in, or ordering something greasy and fatty for lunch because you haven’t eaten all day and you’re starving.

Sticking to No added sugar from Day 1 will be a breeze if you’re in charge of your food all day. And taking your green smoothie with you from Day 2 already means you’ve got at least one great thing to pack and go. Be sure to drink enough water to get the benefits of all those nutrients you’re eating from our Day 3 hydration challenge. And mixing up your food like we did in the Day 4 variety challenge will ensure you get all the nutrients you need to stay healthy.

Workout Challenge Day #5: 15-min Full Body HIIT

3 rounds:

1. Sumo Squat High Pull Rows (0:30)
2. Mountain climbers (0:30)
3. Cross Punch Alternating Side Kicks (0:30)
4. Burpee Split Squat Lunges (0:30)
5. In and Out Abs (0:30)

Love these workouts? Well I do too! I put workouts like these into my workout programs.

If you’re looking for one to follow, CLICK HERE!

Thanks for taking the 5-day Challenge with me!

I created this challenge for myself actually, when I was trying to really zero in on those “small hinges” that swing big doors of health and results. This challenge helped me really tune into some good practices that make a difference in how I feel and look.

How did you feel taking the challenge? Be sure to comment below and let me know how this challenge helped you! xoxo

Want to continue the journey? Shop the Betty Rocker Collection!

The post Food and Fitness Challenge Day 5: Have a Plan and Full Body HIIT appeared first on The Betty Rocker.

You are just cruising through this challenge! SO proud of you for sticking to it. Let’s dive in!

Today I wanted to focus on something that’s so obvious, it’s easy to miss.

Variety is the Spice of Life

Despite the array of food options we have available, most of us get comfortable with a select few foods and stick to a small, repetitive cycle of them  – and subsequently end up getting a very small pool of nutrients.

“Of the 4,000 or so edible plant species that have fed human societies at one time or another in the past, only 150 are widely cultivated today and just three of them provide 60 percent of the world’s food.”
-Sally Fallon, Nourishing Traditions

Digesting nutrients requires specific enzymes. Constantly digesting the same foods calls on those same enzymes over and over again, and can exhaust them.

Using the same foods repetitively can also cause food addictions, food allergies, and upset the delicate internal balance of our bodies.

I was with a friend this weekend who told me that as a kid, his diet consisted of hot dogs, pizza and ice cream. While I’m sure that was a slight exaggeration, kids can be extremely picky, and end up eating from a very small food group – one that doesn’t include the best nutrients a growing, active person needs to be healthy.

And what about some diets that are based on a very specific adherence to a few foods? Or diets that eliminate more foods than they allow? Extreme eating styles in all cases that lack the spectrum of nutrients necessary for optimal health do us more harm than good.

I’ll talk more about this in the video and share some simple ideas with you for adding in some variety!

(your day 4 workout challenge video is below!)

Today’s Nutrition Challenge: Try a new Food or Recipe

So how exactly do you do today’s challenge?  Simple.

Just visit your local grocery store and look for something in the produce section you’ve never tried before, or even just something you haven’t added into the mix in a while. This doesn’t have to be today – I know it might be better to do this on the day you’re actually planning to GO to the store – just don’t forget!

It could be as simple as a spice or an herb, or a vegetable that you’ve never noticed. I just want you to take the opportunity to really look around at your store. See what they have to offer and what looks like it’s in season.

You can be super simple with this challenge, and just taste the new food, or you can take a more adventurous route and look for a recipe that incorporates it.

Since you’re probably equipped with  your mobile device wherever you go like me, take 2 minutes and do a quick google search to see what health benefits you can find out about that food.

I’d love to hear what you tried – please feel free to leave a comment below and let me know, I’m always interested in learning about new food.

If you’re not going to the store today but are going out to eat, try ordering something you haven’t tried before. Ask where the restaurant gets their food from. They’ll be happy to tell you about their local growers if they buy locally, and which dishes feature their items.

I challenge you to try seeking out a new food on a monthly basis.

This past month, I started experimenting with curries, something I had never thought I would like. It has opened up a whole new world of cooking for me – not to mention many nutrients I wasn’t getting access to before as I’m branching out and extending my vegetable repetoire.

Red Curry Chicken Bowl (easily made Vegetarian)

Green Curry Turkey Bowl (easily made Vegetarian)

The Benefits of Seasonal Eating

While it can be practical, efficient and economical to choose a core group of foods and base our eating patterns around them, Nature herself changes what’s available each season.

If you pay attention to the best deals throughout the year in the produce section, you already know that seasonal eating is more economical than anything else. Last month a tiny package of fresh basil was almost $4. Today, I scored a package three times the size – of organic basil –  for half the price.

Plus, fresh, locally harvested foods have their full flavor profile intact. Foods that get shipped to us are often chilled to keep them fresh, and that cooling causes some loss of flavor. Early harvesting of fruits and vegetables for long-term shipping also causes them to be picked before their nutrient profile fully develops. So we miss out on flavor and nutrients eating foods that have been grown in hot houses or shipped from other countries.

Fall is one of my favorite times of the year because some of my favorite foods that start with the letter “P” start showing up. Pumpkin, pomegranate and pears – they never taste better than during the fourth quarter.

I bet if you think about it, you have some favorites that you can’t get year round and really miss when they’re not available.

Here is a really cool resource that shows you foods in season by state from EatWell.org that lets you find out what to buy in your area.

Below is a seasonal eating guide from WHFoods:

• In Spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.
• In Summer, stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.
• In Fall, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
• In Winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot, potato, onions and garlic. Eggs also fit in here, as do corn and nuts.

Let me know what’s in season where you are, and what new food or recipe you plan to try adding in either today or this week!

Workout Challenge Day #4: 18-minute Posterior Chain

3 rounds

1. Single Leg glute bridge raises (elevated for advanced) (0:30)
2. Triceps dips (0:30)
3. Dead Lifts (0:30)
4. Superwoman lifts with trap activator (0:30)
5. Jump Rope (air jump rope) (0:30)

Love these workouts? Well I do too! I put workouts like these into my workout programs.

If you’re looking for one to follow, CLICK HERE!

Great job Rockstar! See you tomorrow for Day 5 – our final day!

Thinking about what workout program would suit you best?

Take my workout quiz and find out!

The post Food and Fitness Challenge Day 4: New Food and Posterior Chain Workout appeared first on The Betty Rocker.

You’re doing AWESOME! Today is Day 3 of the 5-day Food and Fitness Challenge, and we’re going to find out exactly how much water we need to drink daily, and focus on getting it in.

Today you’ll also continue with the challenges from Days 1 and 2 – No-added Sugar, and make yourself a Green Smoothie – and don’t forget your  exercises (see below)!

Don’t feel like you have to get these challenges “perfect” to keep progressing.

You are DOING IT RIGHT by coming here daily, watching the videos, reading the content and learning. Small daily changes are the secret to long-term success, so give yourself space to learn and integrate what sounds useful into your day to day life.

Water is one of those things that seems so simple so why would we need to talk about it, right? But it is just SO important to pay attention to. It’s one of the most essential components in the human body, making up 75% of all muscle tissue, and 10% of fatty tissue.  It also transports nutrients (like sugar) through cells, and filters wastes.

(find today’s workout video challenge below!)

Are you dehydrated?

Many of us are dehydrated and we don’t even know it. Water is necessary to the function of all our internal organs, and we have to replenish daily.

One of the most common causes of digestive problems, lymph congestion (your immune system), and the inability to naturally detoxify is dehydration.

If you exercise regularly, it is essential that you stay hydrated. Dehydration causes muscle fatigue and cramping, and the body’s ability to thermoregulate (maintain body temperature) is decreased.

Scientific evidence shows that moderate caffeine intake does not affect athletic performance (and can in fact slightly improve it) or hydration status, but alcohol consumption can interfere with muscle recovery from exercise, and negatively impact a number of other performance variables.

If you’re consuming alcohol regularly or drinking more than a cup of coffee daily, you need to be aware of the dehydrating effect they can have.

How do you know if you’re hydrated?

Probably the easiest and most common way to know if you’re hydrated is to monitor your urine. It should be pale yellow to clear, and you should be urinating on average 3-4 times a day.

The first sign of dehydration is thirst, followed by headache and fatigue. Many people who suffer from erratic energy are dehydrated. Severe dehydration symptoms include nausea, chills, increased heart rate, light headedness, and the inability to sweat. Medical attention is in order in those cases.

Benefits of hydration to your Body

• Your brain: Being well-hydrated ensures that your brain can get enough oxygen-rich blood, and keep you alert. Even mild dehydration (1-2% of bodyweight) can cause a lack of focus and inability to concentrate.
• Cells: water transports carbohydrates, vitamins, minerals and oxygen to the cells, which produce energy so we can function. Water also transports waste products and supports detoxification of our body.
• Digestion: water dissolves nutrients in our digestive tract, ensuring they can be absorbed into the bloodstream and reach the cells. Insufficient hydration slows digestion, and can lead to constipation.
• Heart: water ensures your blood pressure maintains a normal range. Dehydration causes your heart to work harder than it should to pump blood through your body, and can lead to a rise in heart rate, and fall in blood pressure.
• Kidneys: water is absolutely essential to the filtration of waste and excess nutrients through the kidneys, mostly via the urine. The kidneys regulate your body’s water level by increasing or decreasing the amount of urine you excrete, as well as controlling your sodium and electrolyte balance.
• Muscles and Joints: water lubricates and cushions joints, and keeps muscles working properly. 70-75% of muscle is made up of water. Hydration is essential to proper muscle function.
• Temperature: water is an important thermoregulator – maintaining the body’s temperature. When we are too hot, the body releases water in the form of sweat.

How much water do you need?

So, how much water do you need to stay hydrated? The Food and Nutrition Board recommends general guidelines by age and gender as follows:

Women: between the ages of 19-70 need 2.7 L per day on average (slightly higher during pregnancy and significantly higher during nursing)
Men: between the ages of 19-70 need 3.7 L per day on average

These amounts include “all beverages, including moisture in foods (high moisture foods include watermelon, meats, soups, etc)”

Which means you don’t necessarily need to drink 2.7 or 3.7 L of water daily, as some of your fluid needs will be met in the food you eat.

Beware of eating too many processed foods. The more whole foods – especially raw fruits and vegetables – the more water your body will intake from them.

Because we’re all made up a little differently, our water needs vary

Factors in your recommended daily intake include age, activity level and where you live (climate and altitude have an effect on how your body uses water). On a day you’re less active you won’t sweat as much, so you simply won’t need as much water.

Remember, the goal is to help the body maintain equilibrium of temperature, and support the many cellular activities going on at all times.

Carry your water bottle with you, and fill it up regularly.

Water App to Help you stay on track:

I use a neat app called Water Minder, that sends me an alert at set intervals throughout the day with nice messages that say things like, “Bree, it’s time for a nice glass of water” or “Have some water to stay hydrated.”

I often use the reminder as an opportunity to get up and do a quick stretch.

The Quality of your water makes a difference

You’re probably already using some kind of water filter at home, right? That’s really good. The Environmental Protection Agency (EPA) regulates about 100 contaminants in our tap water, but a study shows that there are over 300 harmful contaminants in tap water.

A 2003 study by the nonprofit Natural Resources Defense Council (NRDC) found that due to a combination of pollution and deteriorating equipment and pipes, the public water supplies in 19 of America’s largest cities delivered drinking water that contained contaminant levels exceeding EPA limits (either legal limits or unenforceable suggested limits) and may pose health risks to some residents. So even though it may test fine at its source, public water may still pick up contaminants on the way to your house.

Not to freak you out, but some of those contaminants include: 

• Lead
• Chromium 6
• Disinfection Byproducts (Carcinogens)
• Herbicides & Pesticides
• Rocket Fuel

So we’re probably going to try to avoid tap water (btw here’s a cool page from the EPA where you can see how your tap water measures up according to your zip code). How about your refrigerator filter, or your pitcher water filter?

According to what I found online, a typical refrigerator water filter lasts for about 6 months, and doesn’t filter out much. Some manufacturers will say “doesn’t filter out the beneficial fluoride.” I personally don’t want to drink that.

A pitcher water filter can be a good option; it has a carbon filter that many contaminants are attracted to as they pass through – but it doesn’t filter out lead, bacteria, or viruses. If you use a water pitcher filter, you can get the best out of it by replacing that filter when you’re supposed to – and check the EPA’s guide to Water Pitchers to see what your filter actually filters out.

I personally use a combination carbon filter and reverse osmosis water filter in my home, it’s the best tasting water I’ve ever had and the system uses a 4-step process to remove about 128 toxic chemicals and gasses from tap water.

Check out the video on the website where the machine turns diet coke back into pure water – it’s crazy! I actually was so impressed with this water filter that I reached out to the company to ask them to work with me to make it more affordable for my readers, so you’ll see a nice discount on the page when you check it out.

Factors that influence fluid intake

If you exercise, or do anything that makes you sweat, drink extra water. 1.5-2 extra cups is good for short rounds, but for longer more endurance style exercise, drink more.

Pregnancy or breastfeeding requires more fluid intake.

Hot and humid weather, or hot indoor conditions  that make you sweat also requires that you drink more water.  Altitude higher than 8,200 feet can stimulate urination and increased respiration (breathing), which also require more fluid replenishment.

If you’re sick, or develop an infection focus on staying hydrated, and rehydrating (with the exception of some types of kidney, liver and adrenal disease which can impair the body’s ability to excrete water).

Remember what I said earlier about natural detoxification? Water helps transport and filter waste from our body. Staying hydrated will help protect you from getting sick, as your lymph drainage pathways will stay open and be able to do their natural filtering.

Remember to stay hydrated, today and every day to ensure your body is in an optimum state.

Workout Challenge Day #3: Abs and Upper Body

3 rounds

1. Walking Plank (0:30)
2. Sit Up Cross Punch (0:30)
3. Biceps Curls to Reverse Flye (0:30) 
4. Side plank hip dip crunch (0:30)
5. Dolphin push up to rotating plank  (0:30)

Great job! Don’t forget to HYDRATE!

Love these workouts? Well I do too! I put workouts like these into my workout programs.

If you’re looking for one to follow, CLICK HERE!

Great job Rockstar! See you tomorrow for Day 4!

Thinking about what workout program would suit you best?

Take my workout quiz and find out!

The post Food and Fitness Challenge Day 3: Hydration and Abs + Upper Body Workout appeared first on The Betty Rocker.

Welcome to day 2 of the 5-Day #fitbody Challenge! Today we’re going to add a green smoothie. How’s it going with no added sugar? I got a  lot of great questions and comments about that – I know it’s tricky but you can do it!

Today we’re diving into GREENS! One of the easiest ways to get them in is by throwing them in the blender with other foods that I’ll be going over in this video for a convenient, on the go boost of energy!

(for your workout challenge video, scroll to the bottom)

Why do I love green smoothies and why are they so good for you?

Well, #1 most of us just don’t get enough greens in our body on a daily basis. If you haven’ t done your weekly food prep and you’re too busy to cook it’s easy to order take out or eat whatever is in the pantry.

I’m guessing that your pantry isn’t stocked with baby kale or spinach, micro greens and cucumbers – and if it is, cooking them can sometimes feel like a job at the end of a long day. But tossing them in the blender with some fruits and spices – that’s another story!

#2, green smoothies deliver a powerful dose of nutrients right into your body.

They contain all the healthy, natural fiber from the fruits and vegetables you blend, so you’ll digest slowly – keeping your blood sugar stable.

Juicing is also a great way to get the nutrients into your body, but it will eliminate the fiber. I consider both juicing and blending wonderful additions to a well-balanced eating plan but I prefer blending.

What kind of greens do you put in a green smoothie?

The greens you want in a smoothie are any of the dark, leafy greens like mixed greens, kale, spinach, swiss chard, collard greens, dandelion greens plus some fresh herbs like parsley or mint. You can also add vegetables like cucumber, celery or carrots. Rotate your greens on a regular basis, and for easier beginner smoothies, use baby greens (baby kale, baby spinach, etc).

Whole Betty Berry Green Protein contains 18 grams of plant based organic protein + 15 superfood greens, veggies and fruits for an all in one serving to support your body!

If you’re looking for more of a vanilla protein, check out I Vanilla Protein, it’s organic, plant-based and contains 20g of protein per serving!

How much fruit should you use?

I recommend no more than 2 fruits. I usually stick to fruits that are lower in sugar, so apples and berries usually end up in my green smoothies over mangoes and pineapple (tropical fruit is very sweet). There’s nothing wrong with the sweeter fruits though, just be mindful of your overall sugar intake for the day and you’ll be fine. For beginner smoothies, I recommend banana and berries, as they really taste good together, and as a general rule, use 1 tropical fruit (tropical fruits are higher in sugar) with a berry or lower sugar fruit.

What kind of blender do you use?

I use a Blendtec blender. It’s a lot like a Vitamix, just shorter. Those high-speed blenders are able to pulverize whatever you put in them down to the tiniest particle, creating smooth, creamy blends out of anything you put in them. Regular blenders may not create the best-textured green smoothies, but they will still get the job done.

TIPS for regular blenders: 

• chunk up your fruits and vegetables to even sized pieces before you add them
• remove tough stems from greens like kale
• blend your greens with liquid first, then add fruit, protein powder or other additions

Read GREENS 101 for some insight into the power of greens as they relate to your GOALS!

Be sure to always wash your fruits and veggies before you start – even the organic ones have been handled and transported, and it’s always best to be as mindful as possible.

What if I don’t like smoothies, or am traveling, or am unable to make one?

When I’m traveling or run out of fresh greens, I go to my fallback superfood green juice powder, Organifi. It’s a wonderful tasting green juice (like a cold green minty tea). So good! No sweeteners, no weird stuff, just 11 superfoods blended up into a convenient green juice that you can take on the go. Sometimes I’ll even add a scoop to my green smoothie at home.

If you’re looking for a budget friendly combo of greens PLUS protein, use Whole Betty organic Berry Green Protein. With 15 superfoods and 18 grams of protein per serving, this strawberry-vanilla flavored plant-based protein is exceptional!

What are some good green smoothie recipes?

Speaking of tasty blends, here are some of my favorite recipes. You can browse the entire section here, or jump straight to one of these awesome recipes:

Pineapple Raspberry Cleansing Green Smoothie

Peppermint Chip Green Smoothie

Avocado Basil Green Smoothie

What should I use if I want to make my own blend?

Below are some helpful guidelines you can use to build your own green smoothies. In the Body Fuel System and ALL of my meal plans, I have custom green smoothie recipes for you each week to go with your healthy recipe guides, and I show you how to incorporate them easily.

How to create a rockin’ Green Smoothie:

1: greens – choose 1-2 of: kale, chard, spinach, watercress, collards, bok choy PLUS consider adding herbs like mint, parsley
2: liquid – some smoothies I just add water, others I add almond milk – also good are hemp milk, coconut milk and other non-dairy milks – check labels for plain with no added sweetener.
(For a regular blender, I recommend blending at this stage to really get a nice even blend of your greens with the liquid before adding any more ingredients.)
3: proteins – smoothies are a great opportunity to get a boost in your daily protein intake – I use I Vanilla Protein or Berry Green Protein (this one has 15 superfoods so can expand your variety of greens)
4: healthy fats – optional –  a small amount goes so far to helping your cells perform their vital functions of using all of these nutrients in the greens –  avocados, nuts and seeds, coconut oil, olive oil, nut oils and nut butters, MCT oil
5: specific superfoods – antioxidants, free-radical destroyers, immune boosters, alkiline/acidity balancers – citrus like lemon or lime, cinnamon, turmeric, ashwaghanda spices: fresh ginger, cinnamon, nutmeg, cardomom, cacao powder
6: sweetness/flavor – fruit – antioxidants, fiber and keep blood sugar stable while still providing sweetness. I use berries (raspberries, blueberries, blackberries, cherries), apples, figs and sometimes bananas – avoiding the sweeter, tropical fruits for their higher glycemic index when I’m working towards a fitness goal

Blend: Use a high powered blender like my Blendtec to make the best tasting, smoothest smoothies – or use a food processor or regular blender (see tips in step 2 above). Be sure to chunk up your fruit and veggies for best results.

Is a smoothie a meal or a snack?

A smoothie can be a light meal or a meal “replacement” but it’s really best to just think about the ingredients all on a plate like a big salad. Would that salad be filling enough for a full meal? If not, treat it like an essential “light meal” that’s enabling you to get some important nutrients into your body.

I have a smoothie just about every day.

For smoothie recipes as a part of a complete healthy eating program, get a MEAL PLAN! All of my plans include 2 smoothie recipes per week that work well together so you have variety and don’t break the bank buying too many special ingredients.

Hey Challenger, you are DOING GREAT! Remember it’s ALL OR SOMETHING not ALL OR NOTHING – do YOUR best each day, and just focus on adding in what you can! xoxo

Workout Challenge Day #2: 15-minute Booty + Legs

3 rounds

1. Bridge Lifts (0:30)
2. Skater Lunges (0:30)
3. Single Leg Squats to Box (0:30)
4. Mountain Climbers (0:30)
5. Reverse Curtsy to Knee (0:30)

Love these workouts? Well I do too! I put workouts like these into my workout programs.

If you’re looking for one to follow, CLICK HERE!

Great job Rockstar! See you tomorrow for Day 3!

Looking for some help making healthy eating easy? 

Take the quiz and find out your eating type!

The post Food and Fitness Challenge Day 2: Green Smoothies and Booty + Legs Workout appeared first on The Betty Rocker.

If you are taking on the 5-day #fitbody challenge, you’ve come to the right place! Everyone has been writing me and asking, “what does no added sugar mean?”

Today, and ideally for the next 5 days, we’re going to start noticing where that added sugar comes from, and kick it to the curb.

The goal of this challenge is to STOP SABOTAGING our workout effort by “nickel and diming” our sugar intake away with added sugar.  Because sneaky, added sugar is the cause of so much weight gain, inflammation and health problems, it’s worth finding out which foods you’re eating regularly contain it. There are so many alternatives that taste better, and are infinitely better for your body that won’t cause the long-term negative effects.

(find your challenge workout video by scrolling down)

---

Here are the guidelines for the nutrition part of today’s challenge, and some info about sugar you’ll want to know.

1. Don’t add sugar to your coffee or put it on or in anything you’re ingesting (great alternatives include cinnamon, a little full-fat coconut milk, steamed almond milk, sprinkle of cacao powder)

2. Don’t eat foods with added sugar (not sure? Read your food labels. If sugar or any kind of sugar derivative is listed – even natural sugars – skip it).

3. It’s okay to eat fruit – it contains fiber and other phytonutrients – but keep it to 2 servings. 

Did you know that the American Heart Association recommends no more than 36 grams of sugar per day for men, and no more than 24 grams per day for women? That is the equivalent of just 9 tsp of sugar and 6 tsp of sugar.

If we just ate foods that contained sugar naturally (for example milk has lactose, which is a natural milk sugar, fruit has fructose, a natural fruit sugar) we would reach that cap naturally through the course of the day.

The problem isn’t those foods at all, it’s all the foods that aren’t in their natural form that have had sugar added to them “to make them taste good.”

You can solve this by getting in the habit of reading the ingredients list, and checking the food label for grams of sugar. In 2016, the FDA updated the way food manufacturers are supposed to display added sugar on the food labels. See if you can spot this, but when all else fails it’s safe to just READ THE INGREDIENTS.

This can be tricky if you’ve never tried it before – but here’s why you should: many common products you wouldn’t expect have sugar added in various forms.

Foods like bread, condiments, pasta sauce, flavored non-dairy milk, creamer, most cereals and salad dressing often have added sugar. What can you do? Look for the ones that don’t, try something else, or make your own.

If you’re worried about what to put in your coffee..try plain, full-fat coconut milk. It’s a delicious alternative to creamer and sugar and has its own natural sugar. If you read the label on the can, the only ingredient listed will be “coconut.”

You can also add spices like nutmeg and cinnamon to your coffee for a little natural flavoring without the sugar. And if you’re thinking maybe Equal or Sweet n Low would be a better choice in your coffee than a couple spoonfuls of sugar, keep reading….

Alternative sugar products can make you think they’re the smart choice – but alternative sweeteners have the same potential to trigger an insulin response by tricking your brain and body into thinking its having the real thing. Not to mention, many alternative sugars have been linked to negative health conditions.

Be on the lookout during this challenge for: dextrose, maltodextrin, sucrose, fructose, cane sugar, evaporated cane juice, acesulfame potassium (sold as Sweet One – often combined with aspartame or sucralose to sweeten gum, diet soda and other sweet products), aspartame (Nutri-sweet and equal), saccharin (sold as Sweet n’ Low), stevia (combined with sugar alcohol and sold under brand names like Truvia and Pure Via), erythritol (a sugar alcohol derivative of corn) xylitol, brown rice syrup (and other syrups), high fructose corn syrup (made by treating starch extracted from corn with enzymes to make fructose and glucose) – and if there’s anything on a food label that you think might be sugar, google it.

Let me be clear. There is NOTHING wrong with sweets and treats in moderation, and many of the above sugars aren’t bad sugars. The purpose of this challenge is not to demonize our dessert, is to cut back our consumption of the foods that have sneaky sugar added to them. That sneaky sugar is a serious culprit in weight gain, chronic inflammation and worst of all, long term health issues.

Why should we avoid added sugar?

The problem with added sugar is that it creates situation overload in your system very rapidly. There is a delicate internal equilibrium regulated by your hormones that keeps you energized and tells your body what to do with the nutrients you take in. Food is measured by a scale called the “glycemic index,” which measures how rapidly that food causes your blood sugar to rise. The higher the glycemic index (GI), the faster your blood sugar spikes when you eat that food.

Complex carbohydrates (foods like potatoes, grains, legumes) contain fiber, as well as other nutrients your body needs and digest slowly, providing you with lasting energy. Unlike simple sugars which are so easy to overeat and hidden away in so many processed foods, which absorb rapidly, spiking our blood sugar.

We don’t want our blood sugar spiking, because it causes the hormone insulin to come into play. Insulin, an important hormone that will stabilize your blood sugar also triggers fat storage. Once it does its job, you’ll feel lethargic, sleepy – and crave MORE sugar because you’ll suddenly be feeling low energy. Crazy, right?

It really helps explain why people get into that constant sugar craving cycle, and why it’s so easy to keep gaining weight once you start. Skipping from diet to diet (what I call the “try every diet” or “triet cycle”). Keep that 26 grams per day recommendation in mind and check the food labels on a typical breakfast  – between a bowl of breakfast cereal,  a cup of vanilla almond milk and a banana, you could already be over 26 grams, and your day hasn’t even started yet!

What kinds of sweeteners are okay?

For the 5-day challenge, fruit is fine, and also stevia, raw honey  or pure maple syrup in moderation if you have to add some sweetness. Do your best to leave them out, but you’re not failing the challenge if you really need some in your coffee.

You may also notice that most protein powders have added sugar – often in the form of stevia. This is fine. Just start to notice how much sugar you’re actually taking in inadvertently over the course of a day. In a recent post about protein powder, I suggested some that don’t have sugar added.

You can do it!

Read your food labels, ask questions, and do your best. It can really help to have your food planned for the day, and bring it with you so you aren’t tempted by things around you because you’re hungry. We’re going to do exactly that a few days later in the challenge, so if you want to get a head start, you’ll already be ahead of the game!

Remember, if you slip up don’t beat yourself up. Just get back on track and keep going!

Small steps each day add up to big results! It’s about all or SOMETHING, not all or nothing. 

---

Workout Challenge Day #1: 12-Minute Full Body Shred

3 rounds:

1. Plank Hold (0:30)
2. Bicycle Crunches (0:30)
3. Jump Squat  – or body squat – no impact (0:30
4. Push Ups (0:30)
5. Alternating Forward Lunges (0:30)

See you here tomorrow for Day 2!

---

For time-saving healthy eating, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you! 

Learn more right here, and find out why people love this program so much!

The post Food and Fitness Challenge Day 1: No Added Sugar and Full Body Workout appeared first on The Betty Rocker.

Sign up to take the FREE…..

30-DAY BODYWEIGHT SHRED CHALLENGE !!

Sign up RIGHT NOW – it’s FREE – and it will start the day after you sign up!

Each day you’ll get a new 15 minute workout video with progressively challenging Bodyweight circuits that you can do ANYWHERE – no equipment required!!

What’s the catch?

From what I’ve seen after years of training people (myself included) we all need a reason to stay on track! So your videos will expire every 24 hours – because without that deadline, it’s too easy to put off your workout til tomorrow.

And to see real results, we need consistency.

This is a great opportunity to put your 4 Pillars of Health in practice, by using this time to focus on your:

• SLEEP, on your
• NUTRITION (and btw, I’ll offer you my custom 30-day Challenge Meal Plan guide for purchase after you sign up if you want my plan – totally OPTIONAL, you’ll still get the workouts), on your
• STRESS MANAGEMENT, and of course, on your
• EXERCISE!

This challenge is totally free – this is my chance to give something to you guys, and I CAN’T WAIT to get fit with you!!

SIGN UP RIGHT HERE to take the FREE 30-day MAKEFATCRY Challenge!

The post 30-Day #makefatcry CHALLENGE appeared first on The Betty Rocker.