Channel Title: The Betty Rocker Channel Description: I am a C.H.E.K. (Corrective Exercise and High-performance Kinesiology) certified Exercise Coach, a Nationally Certified Structural Integration Practitioner (realignment of the body through manual therapy), an ISSA (International Sports Sciences Association) certified fitness nutrition practitioner, and an all around fitness motivator and champion of personal growth. I am the founder of Rock Your Life, an online fitness studio with live streaming home workout classes, 30 day Challenges, healthy recipes, and an empowering women's fitness community. Over 3 million people worldwide have taken my now famous free 30-day #makefatcry Challenge. I work with people all over the world, helping them transform from the inside out! I invite you to listen to my podcast, The Betty Rocker Show to get to know me better and learn about the 4 Pillars of Health (which are sleep, nutrition, stress management and exercise) and the many ways you can rock your body and your life. <video> Adult goals Description: Anyone else? 😂😂 Any that you would add? </video> <video> You're the Main Character in 2025! Description: You are the MAIN CHARACTER of the story that is unfolding in 2025! You've got 12 chapters to write in 12 months. So let's outline the first quarter of our main character's health and fitness plans together today so we can jumpstart your success this year! Grab the free worksheet so you can follow along: bit.ly/2025main In this episode…. ⭐️ How chapters help us break our goals into manageable, and attainable action items ⭐️ Defining how we want our heroine to feel as she boldly steps into a new year ⭐️ Outlining our fitness plan ⭐️ Choosing 1-2 healthy eating goals ⭐️ How the habits we form become routine, and habit stacking becomes the norm ⭐️ Defining a bonus health-related goal ⭐️ Planning the first 3 months! Links to follow up from this episode: 2025 Main Character worksheet planner Rock Your Life New Year’s Challenge Betty Rocker programs </video> <video> My shocking accident and how my healthy habits saved me Description: On my cross country trip coming home for Christmas I had a shocking fall that dislocated my elbow. I was lucky enough to have the strength to get up, drive myself to a hospital and recover well over the following weeks. Falls can be dangerous at any age, and you never know when you're going to need to draw on your reserves. It's always a good time to be getting strong, and staying that way. I'm sharing my story today, with inspiration for you to keep making deposits in your own "health savings account!" This episode transcript, links and more: https://thebettyrocker.com/my-shocking-accident-and-how-my-healthy-habits-saved-me/ In this episode…. ⭐️ How my accident happened ⭐️ Complications with accidents when we're over 65 ⭐️ How we start losing bone density and muscle tissue ⭐️ Why the perimenopause and menopause years are particularly important to pay attention to ⭐️ The compounding impact of making deposits in our body's "health savings account" over time ⭐️ Key fitness and nutrition strategies to prevent the loss of your body tissue and get (and stay) strong Featured in this episode: Rock Your Life: Workout Challenges for women of all ages PerimenoFIT Betty Rocker Workout Programs My Dinner Plan Betty Rocker Meal Plans </video> <video> 3 Ways to Get Faster Workout Results in your cycling years, in perimenopause and post menopause Description: Have you been faithfully working out, but feeling frustrated by how slow your results seem to be? Chances are, you're doing plenty of exercise....but you may be overlooking some key areas of your daily actions that are undermining your efforts! Let's talk about 3 key surrounding actions that will help your workouts pay off big time, and why this is so important in perimenopause and post menopause. In this episode I’m exploring…. ⭐️ Why overtraining backfires ⭐️Optimal training strategies for women in their cycling years ⭐️Optimal training strategies for women in peri and post menopause ⭐️ What happens when we don't eat enough to support our training ⭐️ How protein supports your body, and how your needs for it change when you hit your 40's ⭐️ How your carbs and fat fit into your daily meals ⭐️ What stress management is, and isn't ⭐️ How good sleep supports your goals ⭐️ Why all or something is the best path, especially when progress is never linear Links to follow up from this episode: Access to a Rock Your Life membership (custom programs for women in all life stages) How eating the right amount of protein affects a woman's body Shifting the Muscle to Fat Ratio for women: a Guide Guide to Training with your Cycle Perimenopause Training and Nutrition Guide Post-Menopause Training and Nutrition Guide Episode Transcript </video> <video> No one is coming to push you Description: I had to adopt this mindset of “all or something” instead of “all or nothing” because it gives me courage to push myself, to keep going even if I know I’m perfectly imperfect in my efforts. *spoken audio from the incredibly inspiring Mel Robbins </video> <video> Holiday Cooking Workout Description: 🌟SAVE FOR LATER!🌟 If you’re short on time you can #stopdropandbettyrock anywhere anytime with these 5 moves! Even while you’re cooking! No time requirement for any of these if you do them while you’re cooking (just do AMRAP/as many reps as possible) just add them in while you’re waiting for the sauce to simmer, waiting for the cookie timer to go off, waiting for your kids to do the dishes (😂)or waiting for the turkey to cook! </video> <video> Holiday Airport Workout Description: More fun ideas if you’re on the go this holiday season 😊 you don’t have to be at the airport to do these, you could use these moves at home while you’re watching a show or anywhere really! Replace the purse with any weighted object (or dumbbells!) and replace the suitcase with a simple plank walk out on your hands, or use an exercise ball. Happy travels! ✈️ </video> <video> Total Body Sculpt Description: If you enjoyed working out with me today, join my women's online fitness studio and private support community: thebettyrocker.com/coaching/ Equipment: weighted objects, elevated surface Format: perform each circuit for 3 rounds for suggested time/reps 1x: Walking Plank to slow mountain climber (1:00) Circuit 1: Wall sit 2-way curl (4-6) Bird dog row (8-12) Circuit 2: Single leg squat to box (8-12 each side) Sumo deadlifts (8-12) Walking plank to slow mountain climber (0:30) Full workout notes on my blog: https://thebettyrocker.com/total-body-strength-training-low-impact/ Thanks for working out with me Rockstar! Having a support system when it comes to your goals makes you 95% more likely to reach them than if you were to go at it alone. I'd love to see YOU inside Rock Your Life...thebettyrocker.com/coaching/ ...so be sure to check out what all the buzz is about in our epic health and fitness community that has 30-day Challenges to take, over 300 healthy recipes, an exclusive support group, live streaming home workout classes, access to the Team Betty Rocker coaches, and so much more! thebettyrocker.com/coaching/ Subscribe to The Betty Rocker Channel - Your Home of Food and Fitness Adventures in a Healthy Lifestyle of Awesome! Take my FREE 30-Day Home Workout Challenge: makefatcrychallenge.com Remember, it's all or SOMETHING, not all or nothing! We don't have to be "perfect" to be awesome - we rock a healthy lifestyle of #flawsome! Connect with me for Healthy Recipes, Workouts and Motivation: thebettyrocker.com Find me on Instagram @thebettyrocker or on Facebook at facebook.com/thebettyrocker </video> <video> Walk More Description: Over 40? Looking to change your body composition and lose fat while preserving muscle? Walking more is one of the things you can do to get the edge back. YES to resistance training + explosive cardio and strategically timed recovery and YES to upping our protein intake, fiber and all the nourishing foods…but so often we overlook one of the simplest things we can do every day which is to MOVE MORE. Is this one of the unexplored potential actions in your routine that could help move the needle, especially in perimenopause and postmenopause when it becomes easier to lose muscle and gain fat due to the loss of hormones like estrogen and progesterone? FREE GUIDE HERE: https://thebettyrocker.com/how-can-i-help/?type=menopause </video> <video> Best time to workout Description: Are you a person who loves a set routine, or are you more a “whenever I can fit it in” type of person? The good news is that it’s always a good time for a workout if you’re up for it! 💪 Shop my women-specific training programs: https://store.thebettyrocker.com/category/workout-plans/ </video> <video> Legs and Booty Shred Description: If you enjoyed working out with me today, join my women's online fitness studio and private support community: thebettyrocker.com/coaching/ Equipment: weighted objects, elevated surface Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete. Ladder Circuit: Box jumps (0:30) Reverse curtsy lunges (8-12) Sumo squats (8-12) Single leg hip thrusts (8-12) Lunge squat lunge (1:00) Full workout notes on my blog: https://thebettyrocker.com/legs-and-booty-shred-2/ Thanks for working out with me Rockstar! Having a support system when it comes to your goals makes you 95% more likely to reach them than if you were to go at it alone. I'd love to see YOU inside Rock Your Life...thebettyrocker.com/coaching/ ...so be sure to check out what all the buzz is about in our epic health and fitness community that has 30-day Challenges to take, over 300 healthy recipes, an exclusive support group, live streaming home workout classes, access to the Team Betty Rocker coaches, and so much more! thebettyrocker.com/coaching/ Subscribe to The Betty Rocker Channel - Your Home of Food and Fitness Adventures in a Healthy Lifestyle of Awesome! Take my FREE 30-Day Home Workout Challenge: makefatcrychallenge.com Remember, it's all or SOMETHING, not all or nothing! We don't have to be "perfect" to be awesome - we rock a healthy lifestyle of #flawsome! Connect with me for Healthy Recipes, Workouts and Motivation: thebettyrocker.com Find me on Instagram @thebettyrocker or on Facebook at facebook.com/thebettyrocker </video> <video> Born in the 70's Description: Wait, what?!…😂 It’s funny how my “40’s” used to seem so much older than what my actual experience of them is. And “50” sounds like such a milestone but I still feel the same inside…cheers to any of you who have reached this and gone beyond it - I’ll be there soon too! Remember - age is just a number and life is what we make it! ❤️💪 And if you were born in the 70's or earlier, you'll definitely want to check out my perimenopause and menopause training guides! https://thebettyrocker.com/how-can-i-help/?type=menopause Get all the info you need to make the most out of your training in this life stage and let's rock the 40's, 50's and beyond by getting stronger together! </video> <video> Shredded Upper Body with Bonus Core Description: If you enjoyed working out with me today, join my women's online fitness studio and private support community: thebettyrocker.com/coaching/ Equipment: weighted objects Format: perform each move for reps, repeat each circuit as described Warmup: Arm circles Back activator 2 ways Forward fold Workout: Circuit 1 (3x): Prone towel pulldowns (AMRAP)* Biceps curls (8-12) Side crunch (10 each side) Circuit 2 (2x): 2-way push ups (AMRAP) 3 point triceps kickbacks (8-12 each side) Wide grip rows (8-12) Full workout notes on my blog: https://thebettyrocker.com/shredded-upper-body-with-bonus-core/ Thanks for working out with me Rockstar! Having a support system when it comes to your goals makes you 95% more likely to reach them than if you were to go at it alone. I'd love to see YOU inside Rock Your Life...thebettyrocker.com/coaching/ ...so be sure to check out what all the buzz is about in our epic health and fitness community that has 30-day Challenges to take, over 300 healthy recipes, an exclusive support group, live streaming home workout classes, access to the Team Betty Rocker coaches, and so much more! thebettyrocker.com/coaching/ Subscribe to The Betty Rocker Channel - Your Home of Food and Fitness Adventures in a Healthy Lifestyle of Awesome! Take my FREE 30-Day Home Workout Challenge: makefatcrychallenge.com Remember, it's all or SOMETHING, not all or nothing! We don't have to be "perfect" to be awesome - we rock a healthy lifestyle of #flawsome! Connect with me for Healthy Recipes, Workouts and Motivation: thebettyrocker.com Find me on Instagram @thebettyrocker or on Facebook at facebook.com/thebettyrocker </video> <video> Stages of cold Description: Anybody else doing burpees to save on heating costs?😂🥶 </video> <video> What I do for fun Description: The only person I’m trying to impress these days is my future self. I want her to look back and be like, Damn, girl, you set us up so good!! 😊 What do you do for “fun” these days?⬇️ </video>

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Description

I am a C.H.E.K. (Corrective Exercise and High-performance Kinesiology) certified Exercise Coach, a Nationally Certified Structural Integration Practitioner (realignment of the body through manual therapy), an ISSA (International Sports Sciences Association) certified fitness nutrition practitioner, and an all around fitness motivator and champion of personal growth.

I am the founder of Rock Your Life, an online fitness studio with live streaming home workout classes, 30 day Challenges, healthy recipes, and an empowering women's fitness community. Over 3 million people worldwide have taken my now famous free 30-day #makefatcry Challenge.

I work with people all over the world, helping them transform from the inside out! I invite you to listen to my podcast, The Betty Rocker Show to get to know me better and learn about the 4 Pillars of Health (which are sleep, nutrition, stress management and exercise) and the many ways you can rock your body and your life.

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