ROCK YOUR BODY

This program will give you a foundation of nutrition and an understand how food works in your body (and how to use and apply that information on a daily basis) so you can…

• achieve and maintain your ideal weight
• get out of a fat-storing state and into a fat-burning one
• feel great about the choices you make with food
• and vastly increase your health.

The program does not count calories, or ask you to drink a shake every other meal. It will teach you how to eat in a sustainable, healthy way to support your body’s energy, improve your metabolism, boost your immune system, lower inflammation, melt off excess body fat and support an active lifestyle. You’ll still be able to enjoy treats and special occasions guilt-free when you have a solid base to draw from daily.

You get a complete, 6-week done for you meal plan. The meal plans include:

• Healthy, delicious, nutrient dense recipes made with whole foods (gluten and dairy free, Vegetarian options included)
• 3 options for each week - 1 if you’re short on time and super busy, 2 if you’re into doing batch prep, and 3 if you’re somewhere in the middle!
• Grocery lists for each week
• Daily menus for each day of the week

Your program includes a comprehensive Eating Guide, that will teach you how everything works so you can use this information for life.

Here’s a chapter synopsis of the Eating Guide, and what you will learn:

• Why a System is Not the Same As a “Diet”
• Stay On Track: Observe and Report
• Getting Started in 7 Easy Steps
• Fit, Healthy, and Confident: Dialing in the System for Your Goals
• Eating Around Workouts and Rearranging the Order of Your Meals
• Protein: The Captain of the Nutrients
• Carbohydrates: Thor’s Hammer and How to Throw It
• Fat: One of Your Most Powerful Allies
• Hate Having Superpowers? Don’t Eat Greens.
• Gluten, Dairy, Food Allergies and Listening to Your Body
• ”NSA” – How to Create a No-Strings Attached Relationship with Junk Food
• How Much Does Eating Healthy Cost?
• Six Ways to Win at Grocery Shopping
• Dominate Your Kitchen like a Boss
• Kitchen and On-the-Go Tools
• Making it Happen in the Real World: Time Commitment and -Meal Frequency
• Liquid Fuels: High and Low Octane Beverages and How to Use Them
• Five Hacks to Crush Food Cravings
• Dining Out Strategies
• Travel Tips
• Dealing With People Who Don’t Support Your Choices

You’ll also receive some great Bonus gifts!

• Dining Out and Travel
• Healthy Shortcut Foods Guide
• Swaps and Substitutions Guide
• Eat This, Not That

You’ll be eating whole foods from Mother Nature while you’re using the Body Fuel System. Of course you can swap things in that are more shortcut foods, but the more you eat whole foods, the more nutrients your body gets to work with - which works FOR YOU instead of against you.

I’ve created easy to make healthy recipes in this program that are gluten and dairy free (you can eat foods that contain dairy and gluten if they don’t bother you) because these foods often create inflammation and reducing your intake of them, even for as little as 6 weeks, can have a real impact on the health of your gut biome and improve digestion and metabolism.

For every recipe that contains meat or fish, I’ve created a companion Vegetarian* recipe so you have lots of options if you choose to not eat meat or fish.

Additionally, I’ve included a Bonus Swaps and Substitutions Guide so you’ll have some good ideas of what to use in place of foods that aren’t your preference or aren’t available.

I always recommend swapping in foods in season when you can, or foods that are on sale to save money.

*This program is not vegan.

While everyone's body is unique and will have varying results, it's important to understand what's happening in your body as you start eating the way the Body Fuel System is designed.

As you begin to lose body fat, your weight will naturally reflect that, but if you combine exercise with this kind of eating, you'll also add some lean muscle - that will start to change the shape and composition of your body.

Weight is a terrible indicator of body composition. Your weight is simply a number that tells you how much the combined tissues in your body weigh – but it doesn’t tell you the far more important thing, which is what those tissues are actually composed of. Muscle and fat are very different creatures in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body.

So if you are adding muscle to your body because you’re following a consistent exercise program and eating in a way that supports that muscle and burns fat (like the foods in the Body Fuel System), you’re going to be gaining a little lean muscle and burning body fat.

This is the healthiest and most sustainable way to change your body. When you combine that approach with an exercise program like the ones I create, you accelerate your results massively.

You can achieve your ideal body when you follow the nutritional principles taught in this System - because how your body LOOKS and FEELS is much more important than the number on the scale!

If you don’t see your weight drop rapidly but you’re taking your progress pics you WILL see your body start to change. Look for those signs. Don’t judge the whole, remarkable, complex you by some arbitrary number that cannot take all of your awesomeness into account.

Many people who are underweight or lack that lean, sculpted muscle they want to see have not been eating enough of the right foods, and often they haven’t been eating and combining nutrients properly.

Once they start the program, they are able to see immediate progress without counting calories, restricting meals, or tracking each bite they eat because giving the body the fuel it needs to build and repair tissue is actually a very simple process. Once they achieve optimal health and their ideal physique, they can make simple adjustments and follow the same guidelines and maintain it.

Absolutely. It is for anyone looking to learn about food and how to eat it to affect change and a long-term successful eating lifestyle. It’s very easy to customize. The portions in the program are recommended amounts, and I provide you with guidelines about how to easily customize it to yourself.

Keep in mind that even programs that count calories specifically can never be exact for everyone, every day.

Your body’s needs change based on a variety of factors daily - and what’s awesome about this program is that it will allow you to learn your own body without being restricted by a daily calorie number, while building real nutritional knowledge that you can apply for life.

You'll know which eating type you are based on how busy you are and how the descriptions appeal to you. The great news is that you can be more than one of the eating styles - you'll have access to all 3 for every week of the system, which will set you up for life!

I often switch between the 3 types throughout the month - minimal while I’m traveling, batch prep when I have some extra time on a Sunday (to shop and prep), and hybrid when I’m home but have a lot going on.

The Body Fuel System is a great option if you have food allergies. The menus and recipes are gluten and dairy free, and if you have any nut, fruit or shellfish allergies, it is easy to substitute other foods in place of them and still see great results.

To make it easy for you, I’ve included a Swaps and Substitutions Bonus Guide to help you make changes and get good ideas of other foods to add in if something doesn't work for you.

The Body Fuel System contains Vegetarian options for every meal that has a meat or fish as the main protein, and contains a broad spectrum of recipes made from whole, natural foods - as well as great resources for Healthy Shortcut Foods.

The program also includes a Healthy Swaps and Substitutions Guide that can be super helpful for those with food allergies or preferences. It includes a variety of protein sources that come from plants, fish and meat.

I respect everyone’s food choices but this book does not give specific Vegan options.

The Body Fuel System specifically does not count calories. Instead, it focuses on the nutrient density contained in whole foods, and their effect on our bodies. It goes in depth into the macro-nutrients – but not to count them, instead to understand them and combine the properly so you won’t have to count.

Many people who count calories endlessly end up feeling restricted and can develop unhealthy obsessions about food, and never really learn to combine the nutrients appropriately, or listen to their body's own biofeedback.

While there is absolutely nothing wrong with knowing your calorie content or tracking your calories or macros and this can be a very helpful process to check in with from time to time, I find it limiting to do endlessly.

The information and meal plans in the Body Fuel System are exactly the kind of information you need to truly understand food and your body – to ensure a lifestyle of food enjoyment and a healthy body that you can be proud of and feel great in for years to come.

No! You don't have to give them up. In fact, I've written in NSA (no strings attached) eating days for you so you have room to enjoy your favorite treats. When you eat the right nutrients daily, many cravings and energy highs and lows will disappear.

When you make healthy eating from the right combination of nutrients your baseline, you don't have to worry about the treats you enjoy setting you back. But without that foundation, they always will - and you may be stuck with cravings, excess body fat and erratic energy.

Ideally, everyone should include some kind of healthy activity in their life. You’ll hear me say that how we look and feel is a byproduct of how we treat ourselves, and it’s true. That’s a combination of things, like getting good quality sleep, eating nutritious food, exercising and mitigating our stress.

I invite you to use any of my amazing workout programs in combination with the Body Fuel System for even greater results.

However moderate or extreme your workouts or exercise plan, simply follow the guidelines included in the Body Fuel System and make your baseline around including the right nutrients to support your activities and you will see amazing results!

As no two people are identical, the program was written to be flexible. The most important thing to do FIRST is to read the Eating Guide, which will empower you to use the weekly meal plans in the best way for you (and your other household members).

Before going out and buying double of everything on the Batch grocery list, remember you’ve got several ways to use this program effectively - and I’d recommend this especially if you’re planning to use the program with other people.

Browse through the recipes and see what stands out to you. Make a grocery list using one of the blank templates in either the hybrid or minimal sections to write down what you’ll want to buy to make the recipes you’ve selected.

Use the Meal Plan guided weekly menus as a loose guideline for the first week to see some suggestions of what to eat at meal times.

One of the most valuable parts of this is starting to see what nutrients you’re including in your meals and what whole food sources they are coming from. The recipes in the plan can be substituted for other foods as long as you’re keeping an eye on getting the nutrients you need.

As you start to get familiar and comfortable with this eating style, it will be easier to see how much food you will need to buy weekly, whether you are using the hybrid, minimal or batch method.

You will find that all of the principles about food that I teach you in the Body Fuel System are applicable to us at any age. I only recommend wholesome, natural foods. – that support us at every stage of life – especially during growth! I hear from so many readers that their kids love the smoothies, their husbands love the entrees, and they love it all!

The 6-week portion of the system is a guide, to help you learn to practice and utilize all of the valuable nutrition information in the core of the book. Even if you were doing it on your own, you would make some modifications.

Yes, absolutely. The Body Fuel System provides a wholesome, healthy eating system that is ideal for anyone who wants to support optimal wellness. The natural, whole foods in the guide will support your body during one of the most important times there is to ensure you’re getting plenty of nutrients. You should always consult with your doctor or health care provider when making changes to the way you eat during pregnancy.

Because the System includes some raw greens (greens mix salad and daily green smoothie), I would personally suggest buying only organic greens and vegetables, and being sure to wash them thoroughly. If your diet did not previously consist of any raw fruits or vegetables, introduce them slowly – and again, ensure high quality.

You should be sure you are aware of any food allergies as well – the system includes nuts, eggs and fish. It is gluten and dairy-free, but allows for easy modifications and substitutions. As always, check with your doctor or health care provider before making any changes.

If you are currently taking prescription medication, it is important that you discuss any changes in your daily eating plan with your physician.

Because the Body Fuel System focuses on natural foods (such as natural, lean proteins and fibrous fruits and greens) and recommends gluten free, unprocessed grains, you may experience a natural reduction in blood sugar. You must discuss these changes with your physician so that they can oversee any necessary changes that need to be made in your current medications. Keep track of your blood sugar during the initial stages of the Body Fuel System.

The system is ideal for many physical ailments. The nutrients found in whole, unprocessed foods contain many anti-inflammatory benefits, vitamins, minerals and phytonutrients (such as antioxidants). Many aches and pains will lessen as your body is infused with the natural health benefits found in these foods.

While I don’t know exactly what foods you will have in your country or region, I will tell you that the information contained in the program applies everywhere and that the program is whole food based so that you could easily the recipes for a similar food (I’ve included a Swaps and Substitutions Bonus Guide to help make this easy).

Even in the United States, you might not find every ingredient exactly as it is written throughout the 6 weeks of groceries. The Food Swaps and Substitutions Guide will help you find just the right alternative wherever you are. You’re not required to make the recipes exactly as I’ve written them, - feel free to change it up based on what’s available, your preferences, or any allergies/intolerance you may have.

Once you make your purchase, the Betty Rocker system goes to work right away. It generates a secure password for you and emails you your personal login and password information. It sends this straight away to the email address you used when you made your purchase.

Your program is digital, and does not get shipped in the mail.

If you used Paypal to make your purchase, and there is a different email address associated with that account, it may end up somewhere other than where you expect it, so be sure to check!

If you don’t see it within 5 minutes or so, it may have gone to spam, or junk, or an “other” box depending on your email service provider. Do a thorough search. If you can’t find it, do reach out to my friendly customer support team, who is looking forward to helping you at support@thebettyrocker.com. They’re online 7 days a week to assist.

We are more than happy to re-send your email, merge your email addresses if you've used more than one to make purchases in the past, or do anything to support you that we can.

Once you’re logged in, you’ll see your program and you can access it anytime, from any device you’re on with your login and password!