Showing posts from January, 2016


Complete 50-reps on each exercise below as fast as possible. Once finished with each exercise, you MUST take at least 30-seconds of rest before moving on.

Your goal should be to ONLY take 30-seconds, however, if you do need longer to recover... Take it!

Here's the exercises:

50 Bodyweight Squats
Rest at least 30-seconds...

50 Pull-Ups or Bodyweight Rows
Rest at least 30-seconds...

50 Pushups
Rest at least 30-seconds...

50 Box Jumps or Squat Jumps
Rest at least 30-seconds...

50 Barbell Squat Thrusters (using just the 45 pound bar)...
Rest at least 30-seconds...

50 Burpees...

DONE! TOTAL TIME: __________


Image We like to detox our body with soup because it  gives it a break and provides rest for the digestion system while flooding it with nutrients. Believe us, you will not be starving with a soup cleanse but you might start missing your accustomed foods. We chose to do a one day cleanse because  our everyday diet already contains mostly healthy  food. You can do one, two, three or even a week cleanse. Remember never starve yourself. Listen to your own body and if it craves a piece  of chicken breast or fish, then do it.  Just remember to make a healthy choice.
How you will feel during a cleanse is so individual.  Detoxing is not always easy. It can be simple and smooth for some, while for others there might be a withdrawal effect such as mild headaches and a dip in energy.  It you are eating clean, then this will most likely be a very easy transition. From our experience, we feel sense of "lightness" in our body and mind…

DIY Face Cream


Bicep Challenge!!


Chickpea Nuggets (Falafel)

Chickpea Nuggets (Falafel) with Cucumber-Yogurt SauceIngredients for Chickpea Nuggets:
1 bag organic, dry chickpeas (soaked overnight, then cooked until soft)
1/3 cup organic extra-virgin olive oil
2 organic, free range eggs
1 Tablespoon organic apple cider vinegar
1-2 cloves garlic (to taste)
2 teaspoons all natural baking powder
1/2 teaspoon sea salt
1/3-1/2 cup flour (chickpea, gluten free, or wheat)
Organic coconut oil for frying

Ingredients for Cucumber-Yogurt Sauce:
1/2 large, organic cucumber, peeled
2 cups raw milk yogurt (recipe for homemade)
1 clove garlic
1/4 teaspoon sea salt
1/2 teaspoon dried dill

Directions for Nuggets:
1. Place cooked chickpeas into a food processor. Pulse until beans are finely ground.
2. Add the olive oil, eggs, vinegar, sea salt, garlic and baking powder and blend until a smooth paste forms. You may need to add a little water, the mixture should be the consistency of hummus.
3. Transfer the chickpea mixture into a large mixing bowl, and add a little …

Full Body Shred HIIT by Betty Rocker

Format: 3 rounds, for prescribed time. Take rest as needed. Squat thrusts (0:30) Bend your knees and plant your hands on the ground beneath your shoulders. Jump your feet back, coming into a tall plank, core engaged, legs straight. Your back does not arch.Jump your feet back to your hands, load the weight in your heels and jump up. Land softly, with a soft bend in your knees. Repeat.Mod: Step your feet back rather than jumping. Perform a body squat rather than a jump. Super Marios Right (0:30)
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 left leg, drive it up toward your chest, propelling yourself off the ground. Your right arm drives up into the air, reaching for Mario's gold coins.Land softly on the right foot. Repeat.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…

Spicy Tostadas With Chipotle Cream Sauce

The perfect blend of spices makes this tostada "meat" so delicious. Combine this with the crunchy shell and just the right amount of chipotle cream and you have the most delicious meal. Tostada "Meat" 11⁄2 cups almonds, soaked for 6–12 hours and drained 1 cup sun-dried tomatoes, soaked 1 carrot, chopped 2 teaspoons cumin 2 teaspoons coriander 1 teaspoon chili powder 1 teaspoon paprika 1⁄2 teaspoon garlic powder 11⁄2 tablespoons nutritional yeast 1⁄4 teaspoon pink Himalayan sea salt Chipotle Cream Sauce 1⁄2 cup cashew butter 1 tablespoon freshly squeezed lemon juice 1⁄2 teaspoon Himalayan sea salt 1 chipotle, canned in sauce (not a raw food) Tostada Shell Red cabbage leaves Toppings Cilantro, chopped tomatoes, avocado chunks, olives, red onions Directions Place all Meat ingredients in food processor fitted with an s-blade and pulse a few times to mix. Then blend for about 5 seconds. Mixture should be slightly chunky. Place all Cream Sauce ingredients in a blender and blend on …

Bodyrock Intermediate Bootcamp- Day 5: Challenge Yourself

Day 5:

Is there a point to all of this? If you are going to “be” why not be the best version of you possible? This does not mean that you have to look photoshopped.The experience of being here, alive and moving through life can be anything that you make it.
There is a simple grace that comes from strength, agility and the power to move through your physical life and enjoy the experiences that life has to offer. Life is a gift. It’s a profound honour and privilege just to be here to begin with. Let’s show our gratitude by taking care of that which has been given. Fill your body with the right food. Make choices that support the whole of who you are. Hiit it with us each day for 12 minutes.
Dream big dreams. Enjoy the gifts.

Step 1: Do your Warm-Up (No password? Get access here)
Step 2: Do the Workout Below

Step 3: Do Today’s Burnout (No password? Get access here)
Step 3: Do The Cool Down Stretch (No password? Get access here)
Step 4: Mark down all your scores in your Wor…

Paleo Cream of Mushroom

Recipe by:

1 cup veggie or beef broth
1 1/2 tablespoon chopped garlic
2-2 1/2 cups almond milk
2 tablespoons coconut or avocado oil
2 cups shitake mushrooms, sliced
2 tablespoons sliced almonds
salt and pepper DIRECTIONS: 1. Pop mushrooms, broth, and 1 T. garlic in a big pot. Cover and simmer 15 minutes.
2. Pour the pot stuffs into a Vitamix. Blend with almond milk. Leave covered.
3. In a skillet, heat coconut oil over crazy high hot.
4. Throw shitakes and 1/2 T. garlic. Stirfry until they golden browny.
5. Toss in almonds. Salt and pepper wicked lots.
6. Serve hot soup topped with crispy shitakes. Be rad.

One-Swipe Products That Will Make Life Easier

Between juggling your career, making time for friends, dating, indulging in “me time” and dealing with whatever else the universe throws your way, life can get downright hectic. More often than not, there’s nothing we’d rather do than practice an eye makeup tutorial or bright, bold lip look until it’s perfect, but sadly, our jam-packed schedules just don’t permit these little luxuries. If you find that time isn’t on your side but you still need to pull together a look that is nothing short of spectacular, these one-swipe makeup products will make you look like you put in a ton of effort (when you really didn’t).

Any beauty guru will tell you that if you want your makeup to last throughout the day, primer is a non-negotiable. This is even more important if you’re adding eye makeup to your look, which is why Urban Decay’s Complexion Primer Potion is the perfect one swipe primer to use on your skin AND your eyelids. Who doesn’t love a good twofer?

When time is of s…

Betty Rocker 30 Day Challenge Day 15: FULL BODY TABATA BURN

Format: this is a Tabata-style workout. Each workout interval is 0:20 and each rest period is 0:10 - you'll do 4 rounds of Tabata A, rest, then 4 rounds of Tabata B, rest, then 4 rounds of Tabata C

Tabata A:

1- Lateral Barrier Jumps 
- have something (a towel, for example) to act as a "barrier" that you'll jump over - stand on one side of the barrier and squat down, using good squat form, loading your weight in your heels, chest up - explode to jump over the barrier, landing softly - keep your weight back - make sure your knees don't go beyond your toes - keep your core engaged - MOD: do a squat, step across, and squat again - you can also hop instead of jump
2- Cross Body Mountain Climbers 
- come into a tall plank position, hands stacked beneath your shoulders, core engaged, back NOT arched - run your knees to the opposite elbow - MOD: slow down the cross, or hold plank either on your toes or knees - if you need to take the pressure off your wrists, do standi…


INGREDIENTS: 1/2 big head or 1 small head of cauliflower 7 carrots 2 onions 1 garlic clove 1/2 cup butter/ghee 8 cups of chicken broth 2 cups chicken shreds 1 tsp sea salt (optional) grated raw cheese (optional) few TBS raw milk or coconut milk or water STEPS: 1. Roughly chop onions and garlic (remember you are blending it) 2. Sauté onions and garlic with salt and butter in big pot until translucent. 3. Wash and chop cauliflower and carrots (rough chop). 4. Add veggies and broth to pot and let it come to a boil 5. Once it boils for a few minutes, turn down to simmer until the veggies are soft. Not too hard but not over cooked (about 20 min) 6. Add the chicken shreds and let the soup cool down a little so you don’t burn yourself when scooping it in the blender. I use this one. 7. Scoop the soup into the blender, we had to do it in a few batches. 8. Blend until smooth (this is the time to add the raw milk and shredded cheese to give it extra creaminess). 9. Pour into bowls hot and top …

Beauty Mythbuster: How Often Should You Exfoliate Your Skin?

By Caroline Solomon
The question: Is exfoliating every day bad for your skin? The answer: Yes.
I first tested this hypothesis after experimenting with daily exfoliation for a week (I diligently swiped my face with Biologique Recherché P50 exfoliating toner morning and night.) Why? A well-known British blogger/aesthetician said it left the skin smoother, more radiant, and it allowed for maximum product absorption of serums, oils, and creams. Hopeful as ever, I followed her advice—and, after just five days, ended up looking more like a sun-baked Tom Hanks in Castaway than a glowing goddess. In other words, my cheeks were rash-y and inflamed, and my complexion looked splotchy and red.
With this skin care misadventure in mind, I was determined to find out how often you really should exfoliate to stay on the right side of smooth, polished skin. My investigation led me to three skin care experts, who unanimously agree that two to three times per week will almost always suffice. Here’s thei…

Bodyrock Intermediate Bootcamp-Day 3:PUSH THROUGH THE PAIN

Day 3:
Push Through
The Pain!

If you find yourself looking for that one magic bullet, that one killer exercise, that new diet “secret” that will unlock the mystery of having a perfect body then you might be in danger of shifting focus away from what actually delivers results. You are what delivers results, and those results come a day at a time – every time you choose to BodyRock with us and all the rest of the time that you choose to support your training by making diet choices that bring you closer to your goals.
You have everything inside of you that is needed to succeed in this and every other area of your life. BodyRockers develop amazing “core strength” and I’m not just talking abs here people. Each time we reach within for that strength to pound out that extra last rep that power, strength and confidence inside us becomes that much easier to access when we need it.
Enjoy today’s workout.

Step 1: Do your Warm-Up (No password? Get access here)
Step 2: Do the Workout Below

Step 3: Do…


Ingredients3 cups chopped kale3 scallions1 green bell pepper1 cup cooked winter squash or sweet potato¼ cup dried cranberriesDressing: 1 ripe avocado2 tablespoons olive oil½ lemon, juiced1 teaspoon cardamom powder or cuminSea salt1 pinch of black pepper DirectionsWash the kale and chop it.Dice the bell pepper and scallion into small pieces.Toss the all the veggies into a salad bowl along with the cranberries and cooked sweet potato.In a small bowl, mash the ripe avocado and add all the other dressing ingredient.Pour the dressing into the salad bowl and toss everything together.Enjoy!

2 Ways to Wear Rose Quartz and Serenity Blue

Blue and pink makeup may sound a bit clownish, but rest assured, they can look fabulous if you pick the right shades. Pantone’s 2016 Colors of the Year — Serenity Blue and Rose Quartz — are actually a great makeup duo as they can be softened or intensified as needed to suit the look you’re going for. Check out two ways to rock this year’s hottest colors! 

Look #1: Blue Lids, Pink Lips, Pink Cheeks 
Step 1: Prime the eye area and apply a light blue shadow (try The Body Shop Color Brush Wet & Dry Eye Shadow Palette in Boyfriend Jeans) all over your lids, and up to the crease. Use a fluffy shadow brush to buff out the edges, so the color is blended well. Apply the light blue shadow along the lower lash line for a smoky look. Add a swipe of highlighter to the brow bone and blend it in with shadow brush or your finger.
Step 2: Take a rose-colored cream or liquid blush (like YSL Baby Doll Kiss and Blush in Rose Hedoniste) and apply a few dots along the cheekbones. Blend the color well w…

Betty Rocker 30 Day Challenge- Day 14: Body Grind

Format: do 3 rounds;

1. Total Body Extensions (0:45)
come into a body squat. let your weight be back in your heels. hands to the ground. come up fast, raising your arms overhead. repeat.

2. Push Ups with Alternating Leg Lifts (0:30)
strong plank position, core engaged, hands stacked below your shoulders. Lift one leg a few inches off the ground and do a push up. come back to start, switch legs and repeat. you can do this kneeling as well.
3. Reverse Lunge to High Knee: (0:30 each leg)
Step back to reverse lunge, making sure you're lined up with that front knee tracking in line with the front toe. as you come back up, drive your knee up to your chest. Hold the wall or chair back for support.
4. Sumo Squat Jumps (0:45)
stand with your feet apart, wider than hip distance, your toes tracking out, knees in line. squat it down, keeping your weight back and chest up. explode up to jump, landing lightly and repeat. turn this into sumo squats and take out that jump if you get wi…

Everything You Need to Know About Lip Contouring

Well, what do you know? Two of our favorite (and most popular) makeup trends of all time — over-lining lips and contouring — have decided to team up! And what do you get when these two illusive tricks unite? Lip contouring. It’s the full-on shadow-and-light effect … for your pout. Following the same method as facial contouring, lip contouring focuses on adding dimension and definition to create the appearance of perfectly plump lips. So, grab your trusty liner, and let’s get to contouring.

What You Need:
Lip balmLip liner (a few shades darker than your natural lip tone)Nude lipstick (a slightly lighter shade than your liner) Lip brushHighlighterLip gloss
What to Do:
1. To ensure an even and flake-free application, exfoliate lips and apply a layer of non-greasy balm to your lips.
2. Using a liner that’s just a bit darker than your natural lip tone, slightly over-line your lips, starting from the inner corners and up to your Cupid’s bow for ultimate precision. Using the same pencil, fill…