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Today’s salad is an ode to the Fall season, and shines with simplicity and flavor.

Choosing to buy local is a great way to get the best your region has to offer that’s in season. You can support your local farmer or farmer’s market, food co-op or CSA (community supported agriculture).

Choosing foods when they’re in season can be really budget-friendly and great for your health, as they tend to be less expensive, more nutrient dense, and full of flavor than food consumed out of season.

Eating a wide variety of colorful produce that shifts as the year progresses ensures your body gets a solid rotation of all the vitamins and minerals Mother Nature has to offer.

The base of this salad can be used in a number of ways. You can prep this ahead of time, and then grill or bake a piece of fish, some chicken, or a little tempeh to throw on it for a fast, easy meal full of nutritional benefits.

  • The butternut squash is a complex carbohydrate high in fiber and loaded with vitamins A, C, E, and B vitamins, as well as minerals like calcium, zinc, and magnesium that will give you lasting energy.
  • Add in pomegranate seeds, known as arils, and you get tons of antioxidants, more fiber, vitamins A, C, and some B vitamins, plus additional calcium, potassium, and iron – all amazing for healthy skin, a strong immune system and a healthy metabolism.
  • Pumpkin seeds, sometimes called pepitas, are rich in antioxidants, iron, zinc, magnesium, and vitamin K., and they bring solid doses of protein and healthy fats to the dish.
  • And of course using a base of dark, leafy greens ensures your body gets a variety of fiber, micronutrients and phytochemicals, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth.

The items in today’s recipe are in season right now where I live, which is why I chose them.

I know it might be different where you are (or when you’re reading this), so feel free to improvise your ingredients, and share what you’re doing in the comments below!

Harvester Fall Salad

Yield: 4 servings

You will need: blender or food processor, measuring spoons, measuring cups, baking sheet, mixing bowl, salad bowl

T=Tablespoon; tsp=teaspoon

Salad

  • 3 cups mixed greens (option to use just spinach or just kale)
  • 1 cup roasted butternut squash, chunked (you can cook this yourself - method below, or buy frozen squash which usually comes cubed)
  • 1 cup pomegranate arils or 1/2 pomegranate, seeded (depending on what you can find)
  • 1/4-1/2 cup pumpkin seeds
  • Protein source like shredded or baked chicken, fish or tempeh (optional)

Creamy Cashew Dressing

  • ½ cup cashew pieces, raw and unsalted
  • ½ cup water (more if necessary)
  • 1 tsp Dijon mustard
  • ½ tsp honey
  • ¼ tsp salt
  • ½ lemon, juice of

Instructions:

Instructions follow that include prepping your squash - for a shortcut you can buy frozen diced squash, follow cooking directions on the bag and optionally skip to step 4 and finish it in the oven briefly.

1. Preheat oven to 400 F.
2. Place squash on a baking sheet, drizzle with olive oil, season with salt and pepper to taste and mix to evenly coat.
3. Bake for 15 minutes then remove from oven and toss.
4. Return to oven and bake until tender, about 10 minutes longer. Allow it to cool for several minutes before adding to salad.
5. In a large salad bowl toss together greens, squash, pumpkin seeds, and the pomegranate arils.
6. Drizzle with the desired amount of dressing and gently toss. Serve immediately.

Dressing:
1. Combine all ingredients in a small bowl and let set for 5 min. (to let cashews soften).
2. Using an immersion blender (or a regular blender) blend until completely combined.
3. Store separately until serving.

I can’t wait to hear what makes it into YOUR Harvester Salad! Be sure to drop me a line and let me know! 

You may also like:

Have you ever heard “knowledge is power?” It should be “knowledge APPLIED is power” because taking action is the most POWERFUL agent of transformation! That’s why I want you to take my 2-minute Fit Body Quiz to let me help you finish the year strong, healthy and confident with the perfect guide for YOUR type!

References:

The post Harvester Fall Salad appeared first on Betty Rocker.

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

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

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

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

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

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

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

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

Let’s do this!

Total Body Barre Sculpt

Warm Up:

  • Sumo Squat to Overhead Reach
  • Sumo Squat to Cross Body Overhead Reach

1st Sequence:

  • Reverse Lunge Pulses (R
  • Reverse Lunge to Leg Extension (R)
  • Standing Fire Hydrant Pulses (R)

2nd Sequence:

  • Forward Fold to Tall Plank, 5 push ups
  • Tabletop Opposite Arm and Leg Under Body Crunch (R)
  • Tabletop Opposite Arm and Leg Under Body Crunch (L)
  • Downward Dog

3rd Sequence:

  • Sumo Squat Hold with Heels Lifted
  • Sumo Squat Hold, Lower and Lift Heels
  • Plie Pulses

4th Sequence:

  • Reverse Lunge Pulses (L)
  • Reverse Lunge to Leg Extension (L)
  • Standing Fire Hydrant Pulses (L)

5th Sequence:

  • Chair Pose Back Pulses
  • Alternating Sumo, Hammer Curl to Back Pulse

6th Sequence:

  • Forward Fold to Tall Plank, 5 Push Ups
  • Tabletop, Extending Right Arm, Left Leg Side Crunch
  • Fire Hydrants (L)

7th Sequence:

  • Tall Plank, 5 Push Ups
  • Tabletop, Extending Left Arm, Right Leg Side Crunch
  • Fire Hydrants (R)

8th Sequence:

  • Reverse Tabletop, Alternating Legs
  • Sit Up Cross Body Crunches

9th Sequence:

  • 45 Degree Angle Leg Extensions (L)
  • 45 Degree Angle Leg Extensions with Lift (L)
  • Standing Side Crunch (L)
  • Standing Leg Extension to Forward Crunch to Side Crunch (L)

10th Sequence:

  • 45 Degree Angle Leg Extensions (R)
  • 45 Degree Angle Leg Extensions with Lift (R)
  • Standing Side Crunch (R)
  • Standing Leg Extension to Forward Crunch to Side Crunch (R)

Great job, Rockstar!

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

Piecing your healthy eating and fitness together with random workouts and recipes you found on Pinterest and Youtube?

That can be great for a while, but for real progress you can count on, it’s best to have a plan to follow.

Browse my Workout Programs and Meal Plans to find the perfect combination of fitness and nutrition to help you rock the healthiest, fittest version of YOU!

Betty Rocker Meal Plans and Workout Programs

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

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Last night, a woman named Jess wrote me on instagram to say,

I feel horrible! I did the 30 day challenge consistently and was down to the last 4 weeks of the 90 day and slacked off. Between moving into our new house, finishing renovations, work and getting my 3 kids ready for back to school I’ve definitely fallen off track. I’ve eaten more fast food than I care to admit and haven’t worked out at all. A good chunk of my results are gone. But tomorrow I commit to starting again! Thank you for all your inspiration.

I could really feel her struggle. And I could relate.

We’ve all been there.

We start a plan and then life happens.

We feel terrible for not being able to stick to it.

But it’s NOT terrible!

Here’s what I wrote her back, and what I’ve had to tell myself in the past:

Hey I just want you to know it’s okay that you fell off for a bit so you could take care of important life stuff. Moving is super stressful, and that requires a lot of focus and energy. Not to mention all you do for your family. So don’t be hard on yourself for taking a break from your fitness for a bit. It’s still there for you and always will be, and the fact that you’re so committed to getting back to it speaks volumes! You got this!

I just want you to remember that your “imperfections” and the things you “get wrong” are welcome here.

Forgive yourself for not “saying the right thing” every time.

For being socially awkward sometimes.

For not being graceful. Oops.

For falling off track.

For beating yourself up mentally.

FOR NOT BEING PERFECT.

You are always doing your best.

And the more consciously and kindly you treat yourself when you stumble, the stronger you rise and the better you do next time.

The best of you is like the best of me – unique, doing her best, and #perfectlyimperfect

Embrace the journey and own the body you’re in, the thoughts you have, the actions you take. If you don’t like them, take action and UPGRADE them.

If you’re not the vision of yourself that you want yet that’s ok, the way you treat yourself and love yourself right now will be exactly what gets you where you want to go.

Be kind to yourself along the journey.

Forgive yourself for your “flaws.” When you reach that place you are aiming for, you’ll be so much more content if you have practiced kind self-perception along the way.

We are now and always will be works in progress and there is so much beauty in that dynamic creation process.

You are brave and courageous and amazing.

The post Your “Imperfections” Are Welcome Here appeared first on Betty Rocker.

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If you’re facing something difficult today, I want to share a great tool that has really helped me get out of that energetically draining head space that can come up when unexpected curveballs come my way.

1: Write down the challenge you’re facing, or situation you’re in in detail.

Describe it.

Feel free to really express how it’s making you feel and what fears it’s bringing up.

2: Think of a friend, family member or someone you know who could potentially have this same struggle or situation.

Write their name down.

3: Now you’re going to mentally assign this situation to them.

Imagine what they have just told you about it.

You are an empathetic, caring person and you have some words of kindness, wisdom and hope for them.

4: WRITE DOWN YOUR ADVICE TO THEM.

5: Listen to and believe this advice you just gave them.

It’s FOR YOU, from one of the best parts OF you.

It’s hard to access our best self that can see clearly into the heart of things when we’re clouded by fear and strong emotions.

And why we get clouded is because we care so much. That’s a great thing.

That’s why we need tools like this to help us access the greatness within.

I use it all the time. I see a lot of opportunities in the struggles I’ve faced.

On the one hand, there’s temptation to complain, to blame, to lash out, to shut down – but there’s also the invitation to stretch, to seek more knowledge, to reach for support, to deepen our compassion and to take responsibility for our choices and ultimately, our destiny.

Save and share this 5-step activity and see if it doesn’t come in handy when you’re struggling to find the gold in a difficult situation – it’s helped me get out of my own way so much and keep moving forward and I just had to share it with you

The post Opportunities In Disguise appeared first on Betty Rocker.

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When I want something fast, easy and good for me, I can always count on a smoothie. It’s just the perfect way to get greens, fiber, carbs and protein into a glass (or in my case jar) of energizing, health-boosting  goodness.

Practically speaking, I generally come up with 2 recipes for the week that I want to alternate between so I get variety with my nutrients, don’t get bored and also don’t have to buy 10 different things (gets expensive!).

If you’ve used any of my meal plans, you already know that this is how I help you save money and keep things interesting. Every week introduces 2 new smoothie recipes that work really well together, but taste different so you’re never bored.

Today’s recipe (from the 30-Day Challenge Meal Plan) is one I would pair with my Berry Bliss Smoothie because they share a similar base with some variations to support your body with the variety of micronutrients present in the ingredients.

I added  chia seeds to this one, because they’re loaded with antioxidants to support our immune system, and a provide a rich source of  Omega-3 fatty acid, which is important for brain and heart function.

Chia is also high in fiber, making you feel full longer. Since the seeds are so absorbent, while they’re in your intestinal track they’ll absorb liquid and bind to any toxins in the gut wall, helping to filter and carry them out of your body.

There are some other rockstars making an appearance in this recipe too…

  • Strawberries are full of essential nutrients like vitamin C, fiber, folic adic, calcium, manganese, and potassium.
  • Dark leafy greens – like the kale I used in this smoothie – are an excellent source of both fiber and micronutrients, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth.
  • Add your favorite protein powder to boost your intake of the protein your muscles love, crave, and need, and viola!

You’re going to love this smoothie – just as much as it loves your body!

Easy Strawberry Chia Smoothie

Yield: 1 serving
You Will Need: Blender, measuring cup, spoon

T = Tablespoon; tsp = teaspoon    

Ingredients:

  • 1 T chia seeds
  • 1 cup almond milk
  • 1 cup baby kale - or any other dark, leafy green like spinach or chard
  • 8 strawberries
  • 1 serving vanilla protein powder

Instructions:

  1. Add the chia seeds and almond milk to a measuring cup and soak for 5 minutes.
  2. Blend the chia seed/almond milk mixture with the kale until smooth.
  3. Add in the fruit and blend again.
  4. Finally, add in the protein powder and blend until no chunks remain.

When you’re planning your week of food, be sure to take into consideration what smoothie recipes pair the best together and shop accordingly. This really helps save money and ensures you have delicious options on hand.

Be sure to check out my complimentary recipe to this one, the Berry Bliss Smoothie!

Get a plan that works for your life and sets you up for success with the
30-Day Challenge Meal Plan!

Get set up for total eating success with this done-for-you Plan that delivers great energy, a healthy, fit physique, and supports your workouts and energy levels too!

The post Easy Strawberry Chia Smoothie appeared first on Betty Rocker.

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I’ve been drinking smoothies for the convenience of a simple and nutrient packed fit-body meal on the go for years. I love being able to get an extra serving of greens, fiber, protein and any other nutrients I know I need all in one tasty shake.

To make smoothie-making fun and varied without breaking the bank, I always choose 2 complimentary recipes for the week so I can alternate greens, fruit and other key ingredients for variety and simplicity.

This week, I paired this Berry Bliss recipe with my Easy Strawberry Chia Smoothie recipe, and picked up enough complimentary ingredients so I could alternate these two recipes for the week.

I actually do this in all of my meal plans – these 2 smoothie recipes happen to be from week 2 of the 30-day Challenge Meal Plan which has some of my favorite recipes for all of my daily meals, including smoothies.

For this easy recipe, you’ll start with a base of dark leafy greens, which are an excellent source of both fiber and micronutrients to give your body the vitamins and minerals it needs for healthy body maintenance and muscle growth.

  • I chose banana to add a little tropical sweetness and for the potassium, magnesium, vitamin C, and vitamin B6. You can totally swap that our for something else if you prefer.
  • I went with mixed berries to round out my recipe. You really can’t go wrong with any combination of these.

I chose berries rather than another tropical fruit like mango or pineapple because tropical fruits are the highest in sugar. While I want my smoothie to taste good, I want to balance the amount of fruit sugar in it as well. Berries are on the lower end of the sugar spectrum for fruit sugar, and also have lots of other wonderful benefits.

  • Blueberries contain fiber, iron, phosphorous, potassium, calcium, magnesium, manganese, zinc, vitamin K, and vitamin C.  Blueberries are also repeatedly ranked as having one of the highest antioxidant capacities among ALL fruits, vegetables, spices, and seasonings!
  • Blackberries are packed with antioxidants, high in vitamin C and vitamin K, and full of fiber and manganese, too
  • Cherries, which contain anthocyanins, a powerful antioxidant that can aid in the reduction of heart disease and cancer, can reduce not only inflammation after exercise but also symptoms of arthritis and gout. Cherries are also a good fiber source and are rich in Vitamins A, C, E, potassium, folate, magnesium, and iron.
  • Raspberries are one of nature’s powerhouse inflammatory foods. These juicy berries are high in Vitamin C, manganese and fiber. They also contain vitamin K, folate, omega 3’s, copper, Vitamin E, and potassium. Plus! Raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells.
  • Strawberries are full of essential nutrients like vitamin C, fiber, folic adic, calcium, manganese, and potassium.

I can’t wait to hear what you use and how it turns out!

Berry Bliss Smoothie

Yield: 1 serving

You need: blender, measuring cups and spoons

T = Tablespoon; tsp = teaspoon

Ingredients:   

  • 1 cup baby kale - or any other dark, leafy green like spinach or chard
  • 1 cup almond milk
  • 1 banana
  • 1 cup fresh or frozen mixed berries
  • 1 serving vanilla protein powder

Instructions:

  1. Add the kale and almond milk to a blender and blend until smooth.
  2. Add the fruit and blend well again.
  3. Finally, add in the protein powder and blend until no chunks remain.

When you’re planning your week of food, be sure to take into consideration what smoothie recipes pair the best together and shop accordingly. This really helps save money and ensures you have delicious options on hand.

Be sure to check out my complimentary recipe to this one, the Easy Strawberry Chia Smoothie!

Get more amazing healthy recipes exactly like this one in my
30-Day Challenge Meal Plan!

Get set up for total eating success with this done-for-you Plan that delivers great energy, a healthy, fit physique, and supports your workouts and energy levels too!

The post Berry Bliss Smoothie appeared first on Betty Rocker.

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Let’s HIIT it!

Join me for a fast and effective HIIT workout! “HIIT” stands for high intensity interval training, and it’s one of my favorite ways to train because of how efficient it is.

In just 15 minutes, this strength-building, full body circuit will get your heart rate up and your muscles working. Get ready to #stopdropandbettyrock your way to a stronger version of you!

You’ll want some weights (or full water bottles), an elevated surface, and maybe a little extra padding for the kneeling moves – the most important thing though is to make the workout convenient for your set up.

Feel free to modify things your own way as needed. I’ll show you modifications and ways to increase the intensity as we go.

It’s you and me, Rockstar! Let’s go! 

Full Body HIIT Strength

Format: Perform three rounds for the prescribed amount of time. Rest as needed.

Move 1: Rotating Plank (0:30) 

  • From your plank, keep your core engaged and rotate to your right, stacking your right hand below your right shoulder. You can scissor or stack your feet.
  • With control, rotate back to tall plank. Pause briefly, then rotate to the left.
  • If you’re feeling pretty confident in this movement add in a push up in the middle for a little extra challenge.
  • MOD: Drop your knees down and hold the plank in a kneeling position. Keep the bottom knee down as you rotate from side to side.

Move 2: Sumo Squat Thrust Press Jack (0:30)

  • Start with your feet hip-width apart, engage your core then bend your knees to plant your hands below your shoulders.
  • Jump or step your feet back to tall plank, feet out wide. Maintain a strong plank, no arched back, belly button in and up.
  • Jack your feet in and out two times.
  • Jump your feet back into the outside of your hands, then drive your arms up over your head into a shoulder press.
  • Come back down and repeat for the prescribed time.
  • Mod: Come down to your elevated box or surface

Move 3: Prisoner Squat (0:30)

  • Start standing, with your hands holding your weights on your shoulders.
  • Slowly lower down to one knee, then the other. Press your left foot into the ground, and stand back up. As you come up cross your opposite knee to elbow and repeat on the other side.
  • Please be sure to have something soft beneath your knees like a towel, mat, or carpet.

Move 4: Skaters (0:30)

  • This is an explosive cardio move to get your heart rate pumping!
  • Start in a curtsy lunge position by stepping back with your right leg to just behind or slightly past your left leg.
  • 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: Tricep Dips (0:30)

  • Come into reverse table top facing away from your box or raised surface, with your hands behind you on the box.
  • Keep your chest open and your elbows parallel to each other as you lower down and press up.
  • Keep your knees bent, and engage between your shoulder blades to help keep your chest open and keep pressure off your shoulders.
  • Bonus Move: Alternate lifting your knee up to your chest as you come up from the dip position.
  • Mod: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don't let your back arch.

Move 6: Reverse Burpees (0:30)

  • 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 interval, 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! 

Thanks for joining me to #stopdropandbettyrock today, Rockstar! Leave me a comment to let me know where you’re working out!

Let’s see if I can help you find the perfect program to match your goals. Take my Fit Body Quiz!

The post Full Body HIIT Strength in 15 minutes appeared first on Betty Rocker.

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I’m a big fan of easy-to-make delicious treats that pack a whole food punch!

These gluten-free, dairy-free bites of chocolate delight are not only super simple to make, they are also packed full of nutrients that will do your body a whole lot of good.

I used a very special ingredient to hold these cookie dough balls together and give them a sweet, chocolatey flavor – Cacao Honey from Beekeeper’s Naturals!

Cacao boasts 40 times the antioxidants of blueberries, and is the highest plant-based source of iron available. Raw honey is a rich source of antioxidants, enzymes and minerals. It even contains several amino acids, including tryptophan which can help promote rest and relaxation.

Unlike refined sugar, honey is made up of fructose, glucose, water, pollen, magnesium and potassium. Its about 40% fructose and 30% glucose, and is metabolized more slowly than refined sugar. This is helpful in reducing the blood sugar spike and insulin response we get from eating many packaged and processed treats that are loaded with refined sugar.

While you can take organic honey from your cupboard and add in cacao powder, I use this one from Beekeeper’s Naturals – a company dedicated to sustainable beekeeping.

One of our core values is to practice, share and promote sustainable beekeeping. What exactly does that mean? We put the bees first in the process of making our products and want our bees and customers alike to thrive. We ensure that our bees are healthy, pollinate in safe locations and we never over-harvest, leaving our bees with plenty of honey, pollen, and propolis of their own.

Additionally:

  • Raisins, which I love adding for that chewy texture, are full of antioxidants, can aid digestion, and help boost your levels of fiber, iron, and calcium. They also promote healthy teeth and gums!
  • Walnuts and almonds are both excellent sources of multiple nutrients – like healthy fats and protein – and phytochemicals, vitamins, and antioxidants that promote health benefits like cardiovascular health, weight maintenance, and stress reduction.
  • Flaxseed provides the awesome Omega 3 essential fatty acids that also help with heart health, as well as a solid dose of fiber and protein.
  • Cinnamon has anti-inflammatory properties, is loaded with antioxidants, and is known to lower blood sugar levels, reduce heart disease risk factors, and improve oral health.
Dark Chocolate Raisin Cookie Dough Bites

Yield: 6-10 cookie dough balls, depending on how big you make them
You will need: food processor, measuring cups, measuring spoons

T = Tablespoon; tsp = teaspoon

Ingredients:

Instructions:

1. Combine almonds, walnuts and flaxseed meal with salt and cinnamon and blend in a food processor until a fine meal forms.
2. With the food processor running, drizzle in honey, until dough starts to bind.
3. Turn off the processor and add raisins; pulse to combine.
4. Create balls by the spoonful to serve.

So easy, so good, and so good FOR you!

Leave me a comment to let me know how your bites turn out and which variation you try – as I mentioned, the cinnamon is optional!

You can easily vary this recipe to suit – leave out the raisins, add in pumpkin seeds, sunflower seeds, dried cherries, cacao nibs, coconut flakes, or any number of variations that you get inspired to try!  Get creative and let me know how it goes!

Get more amazing healthy dessert ideas in the newly updated and expanded
30-Day Challenge Meal Plan!

Get set up for total eating success with this done-for-you Plan that delivers great energy, a lean, fit physique and supports your fitness plan!

References:

The post Dark Chocolate Raisin Cookie Dough Bites (gluten-free, dairy-free) appeared first on Betty Rocker.

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Get ready to feel that awesome muscle-shredding burn with today’s low-impact strength and sculpt workout targeting your Back, Abs, and Arms!

An upper-body sequence like this one will give you the perfect complimentary component to all the killer legs and booty workouts we’ve been rocking lately!

In less than 20 minutes, you’ll be done for the day, having given your body the balance and stability it needs.

You don’t need any special equipment to rock this workout, just a couple of full water bottles or light weights to add that extra element of resistance to your arm and back moves.

I also use a (totally optional) exercise ball, but I’ll show you modifications around it if you don’t have one available.

Nothing can stop you today, Rockstar – let’s get it done!

Back, Abs, and Arms

Format: Perform two rounds for the prescribed amount of reps. Rest as needed.

Move 1: Push Ups (10)

  • Place your hands flat against the surface directly under your shoulders and extend your legs out behind you.
  • Perform a push-up by lowering yourself to meet the surface, back flat, core engaged, and eyes focused about 6 inches in front of you.
  • Push back up. Keep your core engaged the whole time and your neck in neutral alignment.
  • Mod: You can perform these on your knees or on an elevated surface.
  • Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Move 2: Squat Press Cross (10)    

  • Bring your weighted objects to your shoulders, feet hip-width distance apart
  • Stand in front of your box, ottoman, chair, etc. as if you were going to sit down. Feet are hip-width distance apart, chest up and open, core engaged.
  • Sit your booty back to meet your box, weight in your heels. Engage your core as you come back to standing, squeeze your booty at the top and press your right arm up and across your body, squat and bring your left arm across your body. Repeat.
  • If you feel comfortable move away from your box and perform the squats without any assistance.

Move 3: Ball Sit Ups (20)

  • With the Swiss Ball: position your body over the ball, feet planted firmly, hands behind your ears for stability. No pulling on your head or neck.
  • Lift and lower your torso, initiating the movement from your upper abdominals. Keep your spine neutral and your head from curling forward or back.
  • Without the Swiss Ball: lay on your back with your knees bent, pressing your lower back down into the floor or mat.
  • Place your fingertips lightly behind your ears and raise your torso up, peeling it off the floor, trying to lift your shoulder blades up. You can reach through your knees, then return your hands back as you come down.

Move 4: Bicep Curls to Reverse Flyes (12)

  • For Bicep Curl: Stand with feet at hip distance, holding your weighted objects at your sides. Engage between the shoulders slightly to hold the shoulders in the correct neutral position (so they're not rounded forward).
  • Raise and lower the weights, bringing the palms to face your shoulders as you lift.
  • For Reverse Flye: Hinge forward to 45 degrees, and engage between your shoulders so they're not rounding forward.
  • Turn your pinkies up slightly so that as you lift your weights up to the side, the pinkies come toward the ceiling.
  • Repeat both moves together.

Move 5: Superwoman Lifts (10)

  • Position yourself on your stomach on the mat.
  • Extend your arms and legs.
  • Lift your arms and legs off of the mat simultaneously.
  • Pro tip! The wider your legs are, the easier the move will be. As you get stronger, bring your feet in closer together.

Move 6: Side Plank Hip Drop Crunch (10 each side)

  • Position yourself on your mat, on your elbow and knee, elbow stacked just below your shoulder.
  • Lift up into a side plank, keeping the hips square in front of you.
  • Lift your top arm up overhead and extend your top leg long as you drop your hip toward the floor.
  • Raise your hip back up while you drive your elbow to your knee.
  • Switch sides and repeat.

Move 7: Low Impact Warrior Burpees (10)

  • Plant your hands on your mat beneath your shoulders and step or jump back to tall plank, holding your belly button in and up to keep your core engaged.
  • Bring your right knee toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
  • Jump or step your feet up to meet your hands, loading the weight in your heels,
  • Stand and smoothly kick one leg out straight in front of you, then the other leg.
  • MOD: Step your feet back and forth rather than jumping; perform the mountain climbers on an elevated surface, placing your hands on the side of a couch or chair; do high knees instead of kicks.

Great job, Rockstar! Leave me a comment below and let me know where you’re working out from today – I love hearing from you! 

You’re invited to join the best online fitness community around with a new 30-Day Challenge to take every month of the year in Rock Your Life!

Get in your very best shape from your own home on your own schedule, with the supportive coaching you need and long-lasting results you want!

The post Low-Impact Back, Abs, and Arms in 20 Minutes appeared first on Betty Rocker.

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To set yourself up for a week of success using my hybrid approach to meal prep, you’ll need less than an hour.

I’m going to make a few staple recipes for the week and explain the why and how of my choices to give you insight into setting yourself up for success.

I’m also sharing some of my favorite personal tips for staying on track with food while traveling, how to menu surf while dining out, how to think of your kitchen the same way a professional chef does, and how to use macro- and micro-nutrients to guide how you build your meals.

You’ll be fully empowered to create your own healthy eating system after watching this video!

Leave me a comment when you’re done watching this and let me know what you’re eating this week at home!

slow wifi or internet connection speed? use the gear icon on the video to adjust playback quality to avoid interruptions

Recipes Prepped in the Video

Shake N Bake Chicken (2:30)
Yield: 5-6 servings
You will need: zip-top bag, cutting board, knife, measuring cups, baking sheet, parchment paper (optional)

2 lbs chicken breast, cubed
S+P to taste
1/3-1/2 cup Hemp, Chia or Sesame Seeds
4 stems fresh rosemary, de-stemmed and minced (or 1 tsp dried rosemary)

  1. Preheat oven to 350 F.
  2. Add half the seasonings, seeds, and herbs to a zip-top bag, then add the cubed chicken, then add the other half of the ingredients.
  3. Prep your baking sheet with either a little olive oil or parchment paper.
  4. Spread the chicken onto your baking sheet.
  5. Bake for 18-22 min, or until cooked all the way through.

Sweet Potato Discs (12:20)
Yield: 4-6 servings
You will need: cutting board, knife, baking sheet, parchment paper (optional)

2-3 sweet potatoes

  1. Scrub the sweet potatoes with the skin on (if organic).
  2. Trim off your sweet potato ends, and slice into even, thin discs (about 1/4 inch thick).
  3. Prepare your baking sheet with either a little olive oil (or parchment paper).
  4. Spread sweet potato discs onto your sheet. Sprinkle with a little sea salt.
  5. Bake for 15-20 minutes.
  • Tip: be sure to cut similar-sized pieces so they cook evenly!

Mixed Greens Salad (20:02)
Yield: 4-5 servings
You will need: knife, cutting board, mixing bowl, whisk

2-3 cups mixed greens
1 cup cherry tomatoes, halved
1 small or 1/2 large shallot, finely sliced or chopped
Optional ingredients: cucumber, peppers, pumpkin seeds

Dressing:
1 fresh lemon, juice of
2-3 T olive oil
S+P to taste

  1. Place the salad greens tomatoes, and shallot in a mixing bowl (add optional ingredients now, too).
  2. Whisk up the dressing ingredients and store separately until serving.

Green Smoothie Set Ups (27:00)

Pick 2 green smoothie recipes that have complimentary ingredients. This week I picked 3 fruits.

Apples
Bananas
Strawberries

I like to set up my food like a prep kitchen, so it’s easy to grab and go things to make quickly, like a smoothie.
Prep your fruit by washing it and packaging it up.

My "go-to" simple smoothie recipe:

  • a handful of greens
  • half a banana
  • an apple
  • a scoop of peanut butter
  • a scoop of protein powder
  • a liquid of your choice (I usually use unsweetened almond milk)

Overnight Oatmeal (38:55)
Yield: 4 servings
You will need: measuring cups and spoons, bowl, saucepan with a lid, mixing spoon.

1 cup steel cut oat groats
1-2 cups warm water
2 T lemon juice

  1. Add the water, oats and lemon juice to a bowl. Cover, set aside for 8-24 hours.
  2. After the time has passed, drain the water from your oats. I use a bowl with a rubber lid that fits it, so I use that to drain the water off.
  3. Add your oats to a pot on the stove top, add in 2 cups fresh water and cook over medium heat for about 10-15 minutes or until all the water has absorbed. Stir regularly.
  4. Package up and put them in the refrigerator to store. Easily repeatable for breakfast.

Check out the Overnight Oatmeal: How to Enjoy Grains the Healthy Way
article to see the whole recipe unfold!

Helpful Cooking Utensils and Items:

Glass Storage Containers

Blender

Helpful Resources I Mentioned During the Class:

Menu Surfing: How to Order While You’re Eating Out and Stay on Track with Your Goals

5-step Food Prep and Recipes Guide: contains many great recipes, and a sample 3-day menu

Top 5 Protein Powders I Recommend: My top recommendations for protein powders that you can trust from the best sources

Shortcuts Foods Guide

More Help with Meals and Planning:

What Eating Type Are You? Helpful video blog with an introduction to the 3 eating types and how to use them yourself.

Meal Plans: Shop my best meal plans:

Make eating easy no matter what you eat! Take my 2-minute Quiz today to find out YOUR eating type, and get the perfect plan to go with it! 

The post Simple Food Prep Class appeared first on Betty Rocker.

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