You’re the Principal Character in 2025!

Betty Rocker (00:16):
What’s up, rock stars Coach Betty Rocker right here. Welcome. It’s so nice to get to spend a while with you as we speak. Thanks for becoming a member of me. And what we’re doing as we speak is an excellent enjoyable exercise that I hope actually units you up within the mindset of getting an extremely profitable yr. And we’re going to spend a while as we speak planning our first quarter of the yr relating to our well being and health. Now, what’s going to provide help to make this essentially the most profitable use of your time is when you have this free worksheet that I’ve created for you. It’s the primary character vitality define, and you will get that utilizing the hyperlink that I’ve added right here within the present notes. Or you possibly can simply go to bit.ly, that’s bit.ly/2025main as in important character.

(01:09)
So why don’t you seize that worksheet now, and if you happen to can’t print it out, don’t fear. You can additionally simply use it as a suggestion and write these down by yourself piece of paper. However upon getting that in entrance of you, I need you to try January as a result of that’s the place I’m beginning, and we’re gonna actually set you up for achievement this yr. I need you to consider this yr as a e-book that’s gonna inform the story of your life. And every month is sort of a chapter on this e-book, and that’s gonna give us these actually manageable timeframes to work inside. And you’ll take this template and apply it to just about any side of your life that you really want. However I’m gonna focus as we speak on our well being and health, due to course, that’s what I might help you with essentially the most.

(01:57)
And we’re going to work on placing collectively a top level view for this important character of your life, which is after all, you. And we’re gonna set her up for achievement. And I wish to begin with January. So if you happen to look on the final two pages of this free worksheet that I’ve given you, you’ll find some concepts that I’ve listed out to provide you inspiration for filling in a few of the blanks. However we’re gonna do it collectively and I’ll offer you some options as you’re listening alongside, however do have that in entrance of you so as to check out it and reference it as we go. Now, the very first thing that I needed you to possibly determine for January is the way you wanna really feel. And I discover that that is simply actually useful as a focus, as a result of if we’re eager about ourselves nearly, if we simply take a step again and movie how do we would like ourselves to really feel, how do we would like this heroine of our journey to get to really feel in January?

(02:57)
Loads of us have that new vitality, that new pleasure {that a}, a yr brings, proper? And the way can we actually harness that and, and use it to do good issues for ourselves? So possibly you are feeling impressed, possibly you’ve a phrase that you’re already eager about this yr that you just wanna put down for January, and be happy to even pause the podcast and simply take a number of moments to put in writing down one thing about the way you wanna really feel. If it’s just a little bit extra in depth than only a single phrase, please be happy to make this time your time. That’s why you’re right here listening, proper? You’re, you’re taking this time for your self since you deserve it. You’re the important character. In any case, we wanna make it possible for we’re setting you up for achievement. So a few of the examples of issues that I’ve within the inspiration, sheet listed below are empowered, sturdy, wholesome, courageous, going after my targets, optimistic, embracing every day.

(03:56)
And naturally I’ve important character vitality ’trigger that’s one in all mine, . So I simply needed to share that. So when you’ve written down the way you wanna really feel in January, we’ll transfer all the way down to the following one. And this one’s vital. That is your train plan. I discover that it’s actually useful to have an train plan in place in order that we have now an outlined program that we will progress by way of as we go. And what’s good about having an train plan is that it’s actually an motion plan. After which numerous our different targets form of fall into place round this point of interest in our lives. So possibly you have already got an train plan in thoughts for January, and if that’s the case, I need you to put in writing that down. We have now in Rock Your Life so many various thrilling challenges and a few of the, the names of them are actually enjoyable and inspirational.

(04:47)
So one of many sheets on this doc I’ve given you is an inventory of the entire completely different Rock Your Life challenges that we have now as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So we have now challenges which are 15 to twenty minutes, 20 to 25 minutes, 20 to half-hour, 25 to 35, 30 to 40, 45, plus all of those completely different timeframes as a result of we all know that when individuals decide to a program that’s inside the timeframe that they’ll attain, then they’re profitable they usually’re constant. And that’s actually what it’s all about. So whether or not it’s one in all my Rock Your Life challenges that you’re planning to do that January, or it’s one thing else, I simply need you to put in writing down your train plan in that field on our worksheet so that you’ve got that in place and you understand what you’re establishing your important character to do, to care for her health on this month.

(05:40)
Now, the following one down is our consuming focus. And this one’s actually vital as you understand. And naturally, train and diet do go hand in hand as a result of we don’t actually see the outcomes of our exercises if we’re not consuming sufficient meals for our wants. If we’re not sufficient protein for our tissue restore, if we’re not consuming sufficient carbs for our vitality ranges, if we’re not consuming sufficient wholesome fats to help issues like absorbing our fats soluble nutritional vitamins, our mind well being producing hormones, there’s so many want wants that our physique has for these key vitamins. And we wanna make it possible for we’re simply being aware of consuming them in our complete meals as we go. So I gave you, a column in one in all your worksheets of inspirational concepts to your wholesome consuming targets. And I discover that generally in January what occurs is we get just a little bit overwhelmed by making an attempt to pile too many concepts on high of ourselves and making an attempt to do an excessive amount of.

(06:36)
And it is a factor that occurs all year long the place we form of fall off observe as a result of we’ve possibly overcommitted and, and we get discouraged. And so I don’t need you to really feel like you must choose like seven completely different wholesome consuming targets in January. I need you to select a pair, possibly one or two important ones as a result of what’s going to occur is that you just’re naturally targeted on these targets. You’re going to begin to stack different habits round these targets as they change into a part of your pure routine as you evolve all through this yr, proper? And that’s gonna be actually useful as a result of we’re stacking these habits and we don’t even discover that there are issues we have now to work at anymore as soon as they change into a part of our regular routine. So simply choose one or two. So I’ll share a pair that I placed on the column in your worksheet.

(07:20)
One is consuming slowly and mindfully. And this won’t sound like an enormous deal, however really if we chew our meals extra mindfully, if we sit and luxuriate in our meal versus like being distracted after we’re consuming, it’s really higher for our nutrient absorption and our digestive course of if we’re chewing extra successfully and extra typically, that digestion really begins in our mouth with a few of these, enzymes in our mouth and the salivary amylase for instance. And it’s vital to be in that calmer state after we’re consuming. In order that’s only one that I personally actually like for January as a result of you understand, that’s one thing that I’m targeted on. Right here’s some extra of the, those not snacking mindlessly. This could be on the highest of your thoughts. For instance, if you happen to had numerous vacation meals in December, possibly you’re considering, okay, I’m not gonna snack my, you understand, simply write down a pair, two issues, most likely max right here to your consuming focus for January.

(08:20)
And naturally you possibly can take inspiration from and do as many as you need. However once more, bear in mind it’s all or one thing. That’s what will get us to the top. And I don’t wanna overwhelm our important character with too many issues. She’s already, that is health and well being are only one side of her life. She’s a posh girl right here. We wanna simply set her up with some easy issues that she will be able to concentrate on, like an train plan, one or two focuses for her wholesome consuming, how she’s gonna really feel. After which this final one here’s a bonus purpose. And all of us have these like bonus targets round our well being, I feel form of by default. However I’d such as you to actually, you understand, simply write it down for January. You would possibly wanna be eager about strolling just a little bit extra after you eat, for instance. Or possibly you’re engaged on one thing along with your healthcare practitioner.

(09:07)
That’s an ongoing course of, that’s a official bonus purpose that serves your well being, proper? You would possibly possibly wanna make time to see mates extra continuously. That’s a very vital psychological well being bonus purpose as nicely. So like, no matter form of involves thoughts. And you will get some nice inspiration and concepts from the, the bonus sheet that I’ve given you in that column of the bonus well being purpose concepts. So once more, be happy to pause this video at any time, pause this podcast and easily write down what you wish to add for every of those columns. After which we’ll transfer on to February. Now you could be considering, nicely, gosh, it’s not even February but, however I’m already doing this worksheet for February. Properly, that’s as a result of an important story at all times begins with an important define. And also you’ve most likely heard the saying that failing to plan is planning to fail.

(10:04)
And I like that reminder, however I additionally don’t assume that any of us actually got down to fail , proper? We don’t imply to not have a plan, it’s simply that we don’t typically get a possibility like this to take a seat down and simply write down a top level view. And that’s precisely why we’re right here doing this. And I don’t need you to lose this momentum that January and the brand new yr actually brings. I need you to simply step into February with a plan in place and simply actually able to rock. And so I need you as soon as once more to both take inspiration from my little sheet right here on this worksheet about the way you wish to really feel coming into February. How will we wanna arrange our important character to really feel in February of this yr? I need you to go forward and write down a phrase or a phrase or one thing that conjures up you or makes you are feeling excited to be your self in February.

(10:55)
A few of the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and targeted, uh, variety to myself and others. So there’s just a few few concepts and, and you may write your personal or you possibly can take some inspiration from what I’ve added for you. Be at liberty. After which after all, our subsequent factor to do is to put in writing down our train plan for February. And so for me, in my January train plan, I wrote down the Quick abs and Booty problem, which is one in all our challenges in rock your life. So in February I’m gonna write down the Quick Abs and Booty Problem half two as a result of I do numerous like half one, half two, and there’s the sequel to the problem that you’ve got and there, and there’s all these enjoyable progressions that you are able to do due to course our physique adapts to the load that we give it and we wanna proceed to problem ourselves.

(11:48)
So there’s a lot of actually nice alternatives in numerous time ranges with completely different quantities of apparatus. Some are physique weight, some are with house exercise gear. We have now, uh, gear that you just discover in a fitness center or issues like barbells and heavier gear when you have a storage fitness center otherwise you wanna take it to the fitness center. All of those completely different choices for you. And it’s so vital to have that plan in thoughts. And, and also you won’t be fairly executed along with your January problem in February, and that doesn’t, it’s completely high-quality. What you wanna do is have a plan for what you’re gonna begin in some unspecified time in the future in February so as to purpose for that so that you just simply step proper into February seamlessly from January, and also you’re gonna proceed to progress with the targets that you just set initially of the yr. Now let’s transfer on to our consuming focus and right here’s one other alternative to proceed to stack the habits that you just, you began again in January.

(12:38)
So I’m going to learn you a few extra inspirational concepts from this worksheet that you’ve got you can seize from our podcast. One is cooking for myself extra typically, and that one is one thing that I’ve actually been embracing and it’s simply so useful ’trigger it’s change into as a lot of a non-negotiable to me as my exercise plan. And it’s actually given me that basis that I must have that nice vitality and have my physique simply proceed to reply to my exercises as a result of I do know I’m accountable for what’s in my meals. A pair extra, holding my shaker bottle with protein powder useful for a fast snack. So this helps if you’re on the go lots and possibly you simply want some one thing fast for vitality so that you don’t revert to snacking on meals which are simply obtainable in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s incorrect to have a few of these meals, however when you have a base of protein, then that’ll identical to give your your mind a few of the amino acids it wants. It’ll give your muscle tissue a few of the amino acids it wants. There’s many issues in your physique which are use utilizing amino acids from the protein meals we eat. In order that’s only a one concept. There’s so many different nice ones on this wholesome, targeted concepts for consuming. So choose a pair that possibly sound good and even simply choose one, you understand, that seems like an vital, uh, supportive focus for you and know that you just’re most likely going to proceed to habitually do the belongings you began in January. After which after all, the very last thing right here in February is a bonus purpose. And one which I wrote right here for myself that I’m at all times serious about within the winter months is boosting my immune system.

(14:16)
So doing issues for myself and my well being that enhance my immune system. And generally that’s so simple as listening to my physique so I’m not overtrained and doing exercises when my vitality is decrease or not pushing as exhausting after I’ve had a poor evening’s sleep, for instance. So issues that, uh, that may enhance your immune system too, embody consuming your wholesome meals often and, you understand, taking it simple when you’ll want to and attending to mattress when you possibly can. And people would possibly alone be the correct bonus purpose for you. I do have some bonus targets written down in your wholesome concepts sheet right here which are about our sleep. So something that involves thoughts for you that looks like it will be an important bonus purpose for February is strictly what I need for you and to your important character. After which we’re gonna go forward and transition to March.

(15:03)
And that is gonna be the what the final one we do collectively right here as we speak, as a result of we’re simply planning the primary quarter of this yr collectively on this podcast. And I need you to then actually have this to, to make use of as a focus, after which we will come again right here in the direction of the top of March and plot the following three months, the following quarter of the yr collectively. So how will we wish to set ourselves as much as really feel in March? I’d invite you as soon as once more to have a look again on the sheet, the worksheet that has the entire enjoyable examples, and I’ll learn you a number of extra inspirational examples. Perhaps you wanna really feel wholesome, possibly that’s like a means that you just wanna set your important character as much as really feel in March. Perhaps you wanna really feel unstoppable or highly effective, or possibly you wanna really feel forgiving, possibly you wanna really feel optimistic otherwise you wanna have some rockstar vitality.

(15:55)
All of those are nice issues to place down and also you may need one thing already in thoughts for what you wish to have in March to your, to your feeling that you just’re gonna deliver to your important character. And these can at all times change and evolve, however it’s enjoyable initially of every month to take this worksheet out that you just crammed out, check out it, see if it wants any changes and, and use it to reach this month. That is simply a top level view, proper? Anytime we’re writing a e-book or anytime we’re writing a narrative, we have now the define to form of give us the rules, however then we will at all times colour outdoors the strains. We all know that there’s most likely gonna be some plot twists that we will’t clarify or count on, however having this define is gonna actually provide help to keep on observe in issues that matter to you.

(16:38)
That’s why we’re doing it. So relating to that train plan, I’m gonna have a look again on the Rock Your Life Challenges once more right here. And I’m gonna put down the Ripped Rockstar Problem. That’s an excellent enjoyable one. And oh my gosh, there’s so many enjoyable challenges inside Rock Your Life of all completely different lengths and types. And I simply discover that my rock your life members have numerous success as a result of they’re, they’re at all times wanting ahead to a, the following exercise of their problem they usually’re crossing every break day as they go in our dwell interactive calendars. After which they’re additionally like excited concerning the subsequent plan. And they also’re capable of actually see wonderful progress over time as a result of they at all times have the, the plan after which the following plan. And in the event that they’re undecided or they get caught or they want some help, the coaches and I are there to assist them as a result of they’re a part of our membership.

(17:27)
And that’s an enormous a part of, of all of our success. And I feel one of many issues as you understand, I’ve been very dedicated to within the final a number of years is supporting ladies in numerous life levels. So we have now numerous calls for on our time as ladies, and generally we want a distinct schedule for our exercises or our coaching than what’s simply, you understand, supplied. So I’ve numerous completely different scheduling choices, completely different challenges, and I even have these customized scheduling and options for learn how to use the correct scheduling possibility for you if you happen to’re within the menopause years perimenopause or put up menopause, as a result of we do want some, some particular form of leeway with our, our coaching to restoration time as we get into these life levels that actually assist us see higher outcomes with our coaching. So just a few actually good vital stuff to contemplate.

(18:14)
Now when you’ve written down your train plan for March, I need you to consider what your consuming focus shall be. So check out that sheet and possibly select one purpose or two if you’re impressed or one thing looks like it will go collectively very well. Now for me in March, it’s the spring, it’s approaching and I’m eager about extra greens and I’m, I’m at all times eager about greens, however March simply brings that to thoughts much more to the forefront. So I’ll take some inspiration from my sheet and I’m gonna concentrate on my fiber consumption. And, one other one which I wrote down was take away tempting meals. I like to host, dinner events and, and have household over after I’m round. And, and I typically may have tempting issues in my cabinets after I’ve had, uh, a, a celebration prefer to with my household.

(19:00)
And so I’ve to recollect to make use of it up, give it away, ship it house with individuals in order that I don’t have these tempting issues round that I’m simply gonna snack on like endlessly after the particular occasion has completed up. So possibly that’s one thing that’s inspiring to you as nicely, or possibly it’s one thing else. However the fiber focus can also be a very vital one due to course we wanna actually help our wholesome intestine and our digestive move and all of our, fiber wealthy meals that, that we get from our complete grains, our fruits, our veggies, these are actually vital to incorporate in our weight loss plan they usually’re additionally actually vital. We have been simply touching just a little bit on the menopause years, however as we get into these years of our lives, fiber turns into one thing that form of is a non-negotiable, proper? It’s actually vital to help the intestine microbiome at all ages, however particularly in these menopause years.

(19:50)
One of many causes, after all, is as a result of we have now this actually fascinating specialised part of our intestine known as the estrobolome, which helps course of entry estrogen out of our system and holding our hormones balanced at the same time as they start to vary, is a very vital a part of going by way of that stage of life known as perimenopause. So simply one thing to concentrate on if you wish to at any level is your fiber intakes. And let’s transfer on to our bonus targets for March. We’re going to possibly get some inspiration from the worksheet that I gave you on that final web page and try what you would possibly like to incorporate in your bonus targets. Now, I had touched on sleep as one of many issues that I embody in right here as an, as an concept. I’m gonna write down prioritizing my bedtime. I do know that my important character generally struggles together with her bedtime creeping again additional and additional because the yr progresses.

(20:44)
And so I wanna actually ensure I focus again in on that purpose and make it possible for that’s one thing that’s nonetheless actually vital to me, that that’s a part of my define for March is that my bedtime is simply as vital and there’s another enjoyable inspiring concepts in your worksheet. So, possibly journaling extra is one thing that you just wanna ensure you embody extra of. Or possibly you wanna, I’ve bought stuff about,, together with a yoga apply or stretching extra round your exercises. There’s numerous various things that you possibly can do this possibly fall by the wayside as life will get busy. So we will at all times refocus on these targets and are available again to them. In order that concludes your first quarter planning session and thanks a lot for taking the time to get pleasure from and do this exercise with me. I’d actually love to listen to any highlights of what’s arising to your important character.

(21:36)
So make sure you share them with me within the feedback. After all, you possibly can go to the present notes web page over on thebettyrocker.com and discover this podcast episode and the hyperlink to obtain this information, this worksheet for as we speak’s workshop. And you may as well get entry to Rock Your Life, which is my wonderful ladies’s health group the place we have now all of our problem packages and we’re always including new ones. We’re educating new courses each week you can drop into or take a look at at any time in our class library, which is open 24 7. We have now lots of of wholesome recipes, we have now so many nice methods to help you in reaching your entire well being and health targets, providing you with that accountability piece, that help that you just deserve, and actually that point of interest that you possibly can construct and stack all of those wholesome habits round so that you’ve got a plan, not only for proper now, for this month, however to sit up for for every chapter that you just write to your important character this yr as you progress. So thanks once more for spending time with me as we speak. I hope to see you inside Rock Your Life, and in any of my packages, my mates. As at all times, I’m Betty Rocker and you’re so superior flawsome and wonderful, comfortable New 12 months.