I’m back with one of my top-requested training styles – barre sculpt, a la Betty! If you joined me for the last sculpt in this series, your feedback and requests really inspired me to make a follow up for you. So thanks so much for reading my blog, doing my workouts, trying my recipes, and being awesome!
I love barre workouts (here’s a link to ALL the barre workouts on the blog) and always incorporate my own spin on things to help align our bodies straight and strong, improve posture, and increase strength.
My background in kinesiology and body alignment therapy (structural integration) informs all of the workouts I create, and I hear from readers constantly about the improvement in their posture from doing my workouts, which makes my day!
In case you want to learn more about posture and alignment, here are just a few of resources I recommend you check out:
Just like the first barre workout in this series, today’s workout is low-impact and high strength and sculpt. You’ll get a lot of focused work for your legs, calves, glutes and core today, so get ready!
Grab your water bottle, find a chair to use for balance, take a nice, deep breath, and let’s get to it!!
Great job, Rockstar – way to bring your whole self to this challenging workout!
You’re an inspiration not only to everyone in your life, but also to ME! Thanks again for all your great comments, feedback and check ins – I read EVERY ONE!
The mission of the Betty Rocker brand is to empower you with tools to rock your life as the best version of you, so you can be a role model to the people around you. The choices you make daily – about what to eat, whether or not to do your workout, and even the way you think – are all a part of what makes you so POWERFUL!
Great for any occasion, these gluten and dairy free Cinnamon Buns are sure to warm your heart and permeate your kitchen with the warm smells of the season. They’re a great recipe to make with friends, kids, family members, as the rolling out and decorating process lend themselves to being creative.
With all the stress in day to day life, I find cooking and baking to be such a wonderful way to tune into the present and focus on a process that engages me on multiple levels. You’ll have to let me know if you experience that with baking too?
These would make a very healthy No-Strings-Attached treat being made from all whole food ingredients. The sweetness comes from a little honey and dates in moderate amounts.
While sugar is always important to be mindful of in your overall daily intake, it’s definitely preferable to have it from sources like honey, dates and foods in their natural, wholesome form so you can absorb the minerals and immune boosting properties the honey contains, and the fiber in the dates as well.
You’ll get the delicious taste and nutritional benefits of cinnamon, walnuts, and honey all rolled up into this tasty whole food baked treat, topped off with an optional coconut glaze.
Cinnamon helps lower blood cholesterol, helps regulate blood sugar (which helps with cravings), can alleviate headache and migraine symptoms, and boosts both cognitive function and memory.
Walnuts are 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.
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.
So treat yourself, Rockstar! And make these for your family and friends and treat them too!
Yield: 9-10 servings
You will need: measuring spoons, measuring cups, baking sheet, mixing bowl, rolling pin, wax or parchment paper
Join me for today’s effective, time-saving 12-minute Sweaty Betty HIIT circuit designed to get you in, get you worked, and get you on with the rest of your busy day.
If you’ve been training with me for a while, you know that HIIT stands for High-Intensity Interval Training, and it’s a highly effective way to maximize your fat burn. The way I write our HIIT workouts also helps you sculpt more muscle with resistance training moves in the mix.
Remember, there are no secret formulas or magic pills to getting – and staying – in the best shape of your life, nor does it require hours in the gym, day after day. Your most important asset on this health journey is an #allorsomething mentality – not all or nothing.
Today we’ll work our bodies head to toe, and as always, I will talk you through modifications and form cues as we go. There is zero equipment needed for this one, so all you need to grab is your water bottle to stay nice and hydrated, and let’s #stopdropandbettyrock!
12-minute Sweaty Betty HIIT
Format: Perform 3 rounds for the prescribed amount of time. Rest as needed.
Move 1: Sumo Squat Knee and Kick (0:30)
Step out into a wide sumo stance, toes turned out slightly, shoulders back, core engaged.
Drop your hips back, coming into a sumo squat - as you come up, drive your right knee up, repeat alternating sides.
Once you get comfortable with the knee drive add in a kick alternating sides.
Move 2: Tabletop Combo (0:30)
Come down to your mat in a kneeling plank, hands stacked just below your shoulders.
Come down into a push-up and as you come up kick your left leg up, repeat the push-up and kick your right leg up making sure to squeeze your glute at the top of the leg extension.
Move 3: Super Marios (0:45)
Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario's gold coins.
Land softly on the left foot. Repeat on opposite side.
Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing.
Move 4: In and Out Pop-Ups (0:30)
Come to a seated position on your tailbone with your hands behind you.
Engage your abdominals as you lean back slightly and lift your knees to chest level.
Extend your legs out straight, then draw the knees back into your chest.
After your 3 reps of the ab move, plant your feet flat on the mat and extend your hips upward into a reverse tabletop position, squeezing your glutes at the top.
Perform 3 reps of the pop-ups and move back to the in and outs. Repeat the same cycle for the prescribed amount of time.
Move 5: Squat Thrust Twist Punch (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.
Jump or step your feet back in. When you come up punch with one arm moving across your body.
Repeat the Squat Thrust and do a cross body punch using the other arm.
Ready to rock your body in 15 minutes? I’ve got some new moves for you to try out in this triple threat tabata smash that will work your body from head to toe!
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 tabatas, stacked together to give you an amazing workout in less time.
Tabatas are a special 4-minute workout format (a type of HIIT – high intensity interval training) where we pair 0:20 of maximum effort with 0:10 rest periods. The trick to getting the most out of this is to really give it your all in that 0:20.
I love cardio workouts in general, but I’m really more a fan of HIIT than anything else when time is of the essence. I write these workouts to incorporate resistance training (using gravity and creative sequencing) to simultaneously build strength and increase muscle and bone density while we’re burning it up!
Yes, I am an efficiency queen – I feel like I have to be if I want to stay healthy, run a business, have a life and meet all of my responsibilities. Can you relate?
When I have more time I really enjoy going for a run, doing a spin class (got a Peloton bike last year that I love), a dance class, kickboxing or pretty much anything that sounds fun and invigorating. I’d love to hear what activities you enjoy for cardio – let me know in comments below when you check in after your workout, and let me know where you worked out from today!
Betty Rockin Tabatas
Move 1: Froggers
Come down to your mat into a tall plank position.
Jump your knees to the side outside of your hands alternating right to left.
Mod: Come up to an elevated surface such as your couch, chair, etc.
Move 2: Squat to Front Kick
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 and drive forward with alternating kicks.
Move 1: Walking Plank to Pike Jump In
Come to tall plank on your forearms. Engage your core and keep your shoulders aligned with your elbows.
Bring yourself up to your hands, keeping the wrists in the same good alignment with your shoulders as your elbows were, and maintaining the engaged core and jump your feet towards your center to pike position.
Walk back down to your elbows. Repeat.
Move 2: Jump Squat to High Pull Row
Grab a weighted object (optional) and come into a sumo stance. 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.
Drive your heels down to power up to jump, as you jump up drive your elbows up to the sky holding your weighted object.
Mod: Take the jump out to lessen the impact, instead perform a body squat with good form. Only squat as deeply as you can comfortably go without bending forward at the waist.
Move 1: Push Up Clap
Position yourself against an inclined surface like a couch or chair, with your hands stacked below your wrists and core engaged.
Lower your chest down, and press up explosively, clapping your hands at the top. Maintain your core alignment and repeat.
Mod: Kneel in front of the couch or elevated surface with the same good form and work on the push up claps from a kneeling position. You can also stand and lean into a wall for less pressure on your wrists to build up your strength.
Move 2: Froggy Split Squats
Start in lunge position with your left foot forward. Jump and switch your feet, bringing the right foot forward.
Jump your feet out wider than hips-width apart into a sumo squat, plant your hands on the floor and do a froggy lift. Repeat
Mod: Take the jump out and just do reverse lunges.
Thanks so much for doing that workout with me today! I’m wishing you a happy holiday season, and I hope you’re having an amazing day wherever this finds you!
PS – Looking for a 30-day Challenge? How about a new one every month of the year?!
That’s what’s waiting for you in Rock Your Life, along with fresh new live weekly home workouts with me, our exclusive member’s community where you can get support, get your questions answered and connect with other women who are making their health a priority and fitness a lifestyle!
In this season of gratitude, it’s easy to catch yourself doing a lot of nice things for other people (you go-giver, you!).
Running around getting everything done, often putting others before yourself. I see you, I applaud you and I feel your kind heart.
While you’re taking care of others this holiday season, I want to also remind you to take care of yourself.
Speak kindly to yourself. Have patience with yourself. Be generous with yourself.
You know, all those things you do for everyone else without even thinking about it. You’re pretty awesome, and you deserve the same generosity of spirit that you so freely extend to those around you.
When it comes to staying healthy through the holidays, you might feel like it’s impossible to eat holiday meals that are both nourishing and delicious, but I’ve pulled together some of my healthy holiday favorites to inspire you.
With a focus on whole foods and delicious nutrient combinations, you won’t be able to tell the difference between the classics and these variations – without having to sacrifice the hard work you’ve put in this year. And hey, if things get crazy, just remember my NSA (no strings attached) Jedi mind tricks and all will be well.
Whether you need to bring one dish to a big gathering, or you’re making the whole meal for your family, I’ve got you covered from the sides to dessert with recipes that are all:
dairy-free – milk/lactose (DF)
sugar free (SF)
made with whole-foods (WF)
Sweet Potato Casserole
(GF, DF, WF, V)
Yield: 8-9 servings
You will need: large pot, measuring spoons, measuring cups, small mixing bowl, 8×8 baking dish or 2 quart dish
KEY: T=Tablespoon; tsp=teaspoon
Sweet Potato Mash
2 lb sweet potatoes (about 3 medium potatoes), peeled and diced
Add tempeh and salt to a pan with a little olive oil and brown over medium heat.
Remove tempeh from heat and set aside. Add diced onion to the same pan and saute until translucent. Add a little salt if desired.
Add in coconut milk, broth, pumpkin and curry paste (add a small amount and taste to add more if you're new to curry) and stir to combine with the onions.
Cook until the mixture thickens up a bit and liquid is nearly gone.
Dice cooked tempeh, and add back to pan with the chopped snap peas and mix it all together.
Cook for 1-2 minutes, or until warm.
Top with green onions to serve.
Herb Roasted Turkey (GF, DF, SF, WF)
Yield: 8-10 servings
You will need: roasting pan, blender or food processor, measuring spoons, baking sheet, kitchen twine, meat thermometer, serving platter
KEY: T=Tablespoon; tsp=teaspoon
1 10-12 lb turkey, thawed if frozen
8 T unsalted butter (you can also use coconut oil which tastes awesome)
Grated zest of 1 lemon
2 handfuls of fresh flat-leaf parsley
2 handfuls of fresh thyme leaves
2 handfuls of fresh sage leaves
3 tsp coarse salt, plus more for seasoning
2 tsp freshly ground pepper, plus more for seasoning
2 lemons, cut into halves
If you are using a frozen turkey, remove the turkey from the freezer a few days before your holiday meal and let it thaw out in the refrigerator.
When you're ready to roast the bird, remove the turkey from the refrigerator, remove the giblets from inside, rinse turkey with cool water, and pat dry with paper towels. Let it rest on a baking sheet for 2 hours until it comes to room temperature.
Preheat oven to 450 F, with rack on lowest level.
In a food processor, combine the butter, lemon zest, 1 handful of parsley, 1 handful of thyme and 1 handful of sage leaves and pulse for 1-2 minutes until everything is evenly incorporated.
Add 1 tsp of salt and 1/2 tsp of pepper and pulse for a few seconds more.
Remove the mixture from the food processor and set aside.
Once the turkey is at room temp, place it in a large roasting pan, breast side up on a metal rack.
Using your hands, smear the seasoned butter mixture all over the turkey. Season with salt and pepper and use your hands to pat everything down onto the skin.
Fill the inside of the bird with the remaining handfuls of herbs and the halved lemons.
Tie the legs together with a bit of kitchen twine and place the bird into the oven
Roast for 30 minutes at 450F.
After 30 minutes, reduce the oven temperature to 350, and continue to cook for about 2 more hours, basting turkey with drippings from the bottom and rotating the pan every 30-45 minutes.
After 2.5 hours of cooking time, use a meat thermometer and check the thickest part of the turkey so make sure the internal temperature is 175 F. The turkey should be golden brown at this point.
If the turkey is not done, continue to cook it until the thermometer registers at 175 F.
If the turkey is done but isn't quite golden brown yet, turn the heat up to 450 for 15 minutes to crisp up the skin.
Pumpkin Pie Tartlets
(GF, DF, WF, V)
Yield: 12 mini pies/servings
You will need: food processor, measuring cups and spoons, muffin tin, food processor, can opener, mixing bowl, whisk
Note: the cashews for the filling should be soaked for 3 hours, so pre-plan for that before making this recipe.
KEY: T=Tablespoon; tsp=teaspoon
1 cup pecans
1 cup walnuts
1 tsp baking soda
1/4 tsp sea salt
1-2 T maple syrup
2 1/4 cups pumpkin puree (1 15 oz can)
1 cup cashews, soaked for about 3 hours, then drained and rinsed