Ready to strengthen your core? Join me for this 15-minute abs shred express! Workouts that target specific body parts – like this one – help you to strengthen muscle tissue in that area, which has great benefits to your overall health. A strong core helps you in so many ways with your posture and almost all of your everyday functions! And to keep it real, doing ab workouts doesn’t necessarily mean “you’ll get a six pack.” To see our abs, we need to be low enough in body fat. Body fat comes off our bodies “systemically,” meaning all over. And it does this in a particular order when you are los ..read more

Looking for a fun dinner that comes together quickly and is sure to please everyone in your family? You’ll love these tasty turkey (or tempeh) tacos! When it comes to healthy eating, I start with protein, then decide what carbs I’ll  include, and which fats will work well with those choices. I also consider how I can incorporate greens and micronutrients into the meal as well. This recipe covers all the bases, with turkey (or tempeh) as our protein source, plenty of veggies and greens to top our tacos with, and avocado (or cheese) for some healthy fat. Plus, I used a ..read more

Join me for this total body reboot! We’ll be working your entire body, sculpting strong healthy muscle and putting your body in an optimal state to burn fat and feel energized and amazing! This workout is actually from the Make Fat Cry 3 Challenge, and it builds on the first two programs by adding some weighted objects to the mix to keep your body progressing! All three of the Make Fat Cry Challenges, including the original MFC, MFC2 and MFC3 are available inside Rock Your Life, my online home workout studio for women – I’d love to see you there! In Rock Your Life, you can also follow the per ..read more

If you’ve ever gotten injured or been recovering from an illness wondering when you could start training again, today’s conversation is for you! After recently getting COVID and suffering a lengthy recovery period, I had time to ponder – and put into practice – the very advice I so often give. Not only will you learn how to get better more quickly, you’ll also get my best tips for preserving muscle and avoiding weight gain while you’re taking some time off from your training. In this episode, I’m exploring…. How an illness can disrupt multiple body systems, from our immune system to our endo ..read more

I think you’ll love this fresh and healthy Tempeh Lentil Salad! This recipe is full of nourishing ingredients that support optimal digestion, plus it serves up 32 grams of protein. It’s perfect for Summer or anytime you’re looking for something you can serve warm or chilled! If you’re a vegetarian, or simply want to incorporate more plants into your diet, lentils have incredible benefits for your health! They are an excellent source of protein and iron and are great for your digestive health since they’re high in fiber and also contain prebiotics, which help feed the good bacteria in your gut ..read more

Join Coach Neesha from Team Betty Rocker, for a quick upper body smash that will target your biceps, chest and shoulders with a fun combo of bodyweight and added resistance moves! Coach Neesha is a NASM Certified Personal Trainer and a Team Betty Rocker Coach. This workout is part of a really fun and balanced training program where we target key body parts over the course of each week – it’s the Summer Shred Challenge, and you’re invited to join us anytime! When it comes to seeing results with your training, it’s just as much about the surrounding actions we take as it is about our workouts ..read more

No matter what your current age or stage of life, I’m sure you’d like the actions you’re taking to be impactful – both for your current state of health, but also for setting yourself up down the road. Because we want to be able to look back in 10 years and thank the person we are today for setting us up so well with a strong body, healthy joints, good habits and great energy. We want to be able to enjoy life to the fullest in a strong, fit body we love – and what we do right now is setting us up for that future. In this episode, I’m exploring…. How our actions set us up for our future bodies ..read more

How does walking support your fat loss goals, support muscle and bone density and give you so many other health benefits at the same time? And where does that fit in with our cardio, cortisol levels and changing hormones when we get into our 40’s and beyond? Today I’m taking a deeper dive into how our resting metabolic rate is influenced by our body composition, how we burn energy and lose body fat, the strategies around muscle preservation, and why this all matters as we age. In this episode I’m exploring… How your body composition impacts your resting metabolic rate How our muscle tissue ..read more

Today I have 2 (4:00 each) tabatas that you can add into your workout routine when you need a fast cardio blast. Try one or, if you’re feeling spicy today, try them both! Tabatas are a great explosive cardio addition to your workout routine! They are a great way to get all the benefits of cardiovascular exercise without overdoing it. This type of high-volume cardio is short and efficient and gets your heart rate up while also loading your joints and strengthening your muscles. Tabatas are a type of HIIT – high intensity interval training- where we pair 0:20 of maximum effort with 0:10 rest pe ..read more

A healthy and diverse gut microbiome helps support the balance of our hormones, a robust immune system and impacts how efficiently we absorb the nutrients in the food we eat. Tune in today for a tour on the ecosystem that makes up your digestive system, how you support better estrogen balance, get better results from your training and be a good steward to this diverse inner landscape that impacts us on so many levels. In this episode I’m exploring… How our digestive system works How the gut microbiome impacts our hormone balance How our gut is connected to our immune system and the inflam ..read more