I know you’ve probably heard me say that over training can really undermine your results. But what does “over training” actually mean for you? Is it okay to combine other exercises with the program you’re currently doing? And what about running or pickleball or swimming or other recreational activit
Congratulations on your pregnancy!Whether this is your first or fifth pregnancy there can be so many questions.A big question many women have is if it is safe to workout during pregnancy?The short answer is YES! And in this post, you’ll find some video guides to modify poses you may be used to getti
Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.Today we’re diving in with Jen Esquer, PT, DPT – an internationally-known physical therapist who specializes in mobility and helping people overcome chronic pain and maximize physical performan
Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.In today’s episode I talk about an important part of rocking the 4 Pillars of Health: SEEING RESULTS!While all the fast fix solutions sound tempting, and some even work in the short term, many
Do you ever feel like you just aren’t seeing the results you want even though you are working out consistently and doing everything “right”? I hear you! And I know how frustrating it can be to feel like all of your hard work and dedication is for nothing.But you are not alone. Sometimes when people
wearing my blue blockers to protect my eyes from artificial light. Bodhi is already passed out (naturally)In this post:My sleep journey and tips (video)How your sleep cycle worksHow sleep deprivation affects usSleep and exerciseSleep and body fat6 simple tips to improve your sleepHey Rockstar, how m
Everyone always asks me if I work out every day (you might have wondered that yourself) – I do NOT.I pair my workouts with rest days (either a light activity or simply chilling out), and today I want to share exactly why – and what I do to keep it fun!While it might sound counter-intuitive, it’s whe
When people come to me asking why they’re not seeing results with their workouts, or why no matter how much they work out and eat right they can’t seem to lose the stubborn belly fat, I always ask them “how is your stress?”Stress is one of the most debilitating, draining, and havoc wreaking forces o
Sleep.Nutrition.Stress Management.Exercise.These are the 4 “Legs” of your healthy physique “chair.” Take one away, you can still sit on the chair. Take 2 away and you’ve got problems. Focus too much on one and you can tip the chair over.The goal is to try to get all 4 areas to be important. And when
This week in the Rock Your Life Community I got a great question from one of my members, MaryLou Rea.No sooner had I answered her than I suddenly got a similar question on the blog, my fan page, on my Instagram, and even my friend Barb was asking me this question! While I had talked about this on li
One of the top requests I get here on the blog is for BOOTY and AB workouts. That’s easy to satisfy, because I love training those body parts too!However, one of the biggest mistakes I see people making with these two key areas is not understanding how to properly activate them so they can get the m
I have gotten SO many requests to share my “secrets” for glowing skin and shiny hair that I just had to do a blog post!First of all, thank you for all of the amazing compliments!I’m kind of a minimalist when it comes to makeup and daily maintenance because I train regularly, and sweat a lot so I jus
I’ve been getting a lot of requests lately for a simple full body stretching sequence, so I put one together for you!There are just so many benefits to keeping your muscles stretched, limber, and loose. Stretching is a regular part of my self-care regime, and I recommend you add it in whenever you c
I’m so glad you’re here today, because I feel like stretching is one of those things we often take for granted, don’t do enough, or just don’t do properly.There are some really good reasons to stretch, not in the least of which is that a flexible body is a STRONG body.What IS flexibility?According t
I. Benefits of Resistance Training Resistance training increases muscular strength, and increasing the health and strength of our... In this post:I. Benefits of resistance trainingII. Different resistance training options Bodyweight trainingWeight trainingIII. What’s the best way to train?IV. T
Rock Your Life member Crystal used all 4 steps in today’s post as she progressed with her transformation. She was using Rock Your Life 30-day Challenges, which are formatted to help strengthen and build lean muscle with explosive cardio which helps burn body fat. She was eating healthy, whole food,
How to take useful progress pictures in 3 stepsIt’s easy to get discouraged when you’re starting a program thinking you aren’t seeing enough “weight” come off (don’t use the scale as your only indicator of progress!) or that certain areas on your body aren’t responding “fast enough.” That’s why I al
In this post:I. Why muscle mattersII. How muscle impacts your body compositionIII. What is your muscle made up of?IV. How muscle tissue gets energy to moveV. How muscle is gained (and lost) through exerciseVI. How your muscle uses the food you eat for energy and growthVII. Hormones and factors that
In this post:Why is cardio valuable to include in training?2 Types of cardio trainingIs one type better than the other?Resting Heart RateTarget heart rate zones while exercisingThe importance of Heart Rate Variability (HRV)In a nutshell, why is cardio valuable to include in training?The stronger you
I’m sure you’ve noticed that you feel really good when you exercise. Not only that physical feeling of accomplishment where you’re sweaty and slightly sore after it’s done, but the mental satisfaction of doing what you set out to do.Regular, consistent and balanced exercise has so many health benefi
Our bodies are composed of many supporting systems, but the two we think of the most when it comes to training are the muscular and skeletal systems. Intrinsically connected by tendons, your muscles attach to various bony landmarks, cross specific joints and define the form and structure you have be
Have you ever gotten sick and just been totally out of commission, not able to exercise?That was me a week ago after way too much traveling and being around a LOT of germs. I was totally wrecked, in bed, fever, cough, throwing up, the works for days. Ugh.I rarely get sick, so when I do it really thr
Betty Rocker’s home gym created by Rep Fitness What’s up ROCKSTAR! Today I’m joined by 2 of my friends who are also trainers to answer the Top 7 Questions Women Ask About Weight Training.Since so many of you are using the new Lioness Strength Training Program, I wanted to take a few minutes to answe
I got an email from Jenn, headline subject “Discouraged” and what she wrote to ask me about echoes what I hear from many people right around the first week or two of following a program.Hi Bree,I’m doing your 30 day challenge and I bought your meal plan as well. I was on a very unhealthy path of eat
