You’re the Essential 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 at this time. Thanks for becoming a member of me. And what we’re doing at this time 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 at this time planning our first quarter of the yr relating to our well being and health. Now, what is going to enable you to make this probably the most profitable use of your time is in case you have this free worksheet that I’ve created for you. It’s the principle character vitality define, and you may 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 foremost character.

(01:09)
So why don’t you seize that worksheet now, and should you can’t print it out, don’t fear. You would additionally simply use it as a tenet and write these down by yourself piece of paper. However after you have that in entrance of you, I need you to check out 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 at this time on our well being and health, due to course, that’s what I may help you with probably the most.

(01:57)
And we’re going to work on placing collectively a top level view for this foremost 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 should you look on the final two pages of this free worksheet that I’ve given you, one can find some concepts that I’ve listed out to present you inspiration for filling in a number of the blanks. However we’re gonna do it collectively and I’ll offer you some recommendations as you’re listening alongside, however do have that in entrance of you to be able to check out it and reference it as we go. Now, the very first thing that I wished 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 fascinated with 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’re feeling impressed, possibly you might have a phrase that you’re already fascinated with this yr that you simply wanna put down for January, and be happy to even pause the podcast and simply take a number of moments to jot down down one thing about the way you wanna really feel. If it’s a bit of 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 foremost character. In any case, we wanna be sure that we’re setting you up for achievement. So a number of the examples of issues that I’ve within the inspiration, sheet listed below are empowered, sturdy, wholesome, courageous, going after my objectives, optimistic, embracing every day.

(03:56)
And naturally I’ve foremost character vitality ’trigger that’s one among mine, . So I simply wished to share that. So when you’ve written down the way you wanna really feel in January, we’ll transfer right down to the subsequent one. And this one’s necessary. That is your train plan. I discover that it’s actually useful to have an train plan in place in order that now we have an outlined program that we are able to progress via as we go. And what’s good about having an train plan is that it’s actually an motion plan. After which quite a lot of our different objectives 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 in that case, I need you to jot down that down. We now have in Rock Your Life so many alternative thrilling challenges and a number 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 a listing of the entire totally different Rock Your Life challenges that now we have as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So now we have challenges which can be 15 to twenty minutes, 20 to 25 minutes, 20 to half-hour, 25 to 35, 30 to 40, 45, plus all of those totally different timeframes as a result of we all know that when folks decide to a program that’s throughout the timeframe that they will 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 among my Rock Your Life challenges that you’re planning to do that January, or it’s one thing else, I simply need you to jot down down your train plan in that field on our worksheet so that you’ve that in place and you already know what you’re organising your foremost character to do, to maintain her health on this month.

(05:40)
Now, the subsequent one down is our consuming focus. And this one’s actually necessary as you already know. And naturally, train and vitamin 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 be sure that we’re simply being conscious of consuming them in our complete meals as we go. So I gave you, a column in one among your worksheets of inspirational concepts in your wholesome consuming objectives. And I discover that typically in January what occurs is we get a bit of bit overwhelmed by attempting to pile too many concepts on prime of ourselves and attempting 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 monitor as a result of we’ve possibly overcommitted and, and we get discouraged. And so I don’t need you to really feel like it’s a must to decide like seven totally different wholesome consuming objectives in January. I need you to select a pair, possibly one or two foremost ones as a result of what’s going to occur is that you simply’re naturally centered on these objectives. You’re going to begin to stack different habits round these objectives as they grow to be 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 now we have to work at anymore as soon as they grow to be a part of our regular routine. So simply decide 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 revel 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 usually, 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 necessary 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 already know, that’s one thing that I’m centered on. Right here’s some extra of the, those not snacking mindlessly. This could be on the highest of your thoughts. For instance, should you had quite a lot of vacation meals in December, possibly you’re considering, okay, I’m not gonna snack my, you already know, simply write down a pair, two issues, most likely max right here in 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 foremost character with too many issues. She’s already, that is health and well being are only one side of her life. She’s a fancy girl right here. We wanna simply set her up with some easy issues that she will 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 objective. And all of us have these like bonus objectives round our well being, I feel sort of by default. However I’d such as you to essentially, you already know, simply write it down for January. You may wanna be fascinated with strolling a bit of bit extra after you eat, for instance. Or possibly you might be engaged on one thing along with your healthcare practitioner.

(09:07)
That’s an ongoing course of, that’s a legit bonus objective that serves your well being, proper? You may possibly wanna make time to see associates extra incessantly. That’s a extremely necessary psychological well being bonus objective as nicely. So like, no matter sort of involves thoughts. And you may get some nice inspiration and concepts from the, the bonus sheet that I’ve given you in that column of the bonus well being objective 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 amazing story at all times begins with an amazing 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 usually get a chance like this to sit down 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 can we wanna arrange our foremost 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 evokes you or makes you’re feeling excited to be your self in February.

(10:55)
A number of the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and centered, uh, type to myself and others. So there’s just a few few concepts and, and you may write your individual or you possibly can take some inspiration from what I’ve added for you. Be happy. After which after all, our subsequent factor to do is to jot down 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 among 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 quite a lot of like half one, half two, and there’s the sequel to the problem that you’ve 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 number of actually nice alternatives in numerous time ranges with totally different quantities of kit. Some are physique weight, some are with dwelling exercise gear. We now have, uh, gear that you simply discover in a fitness center or issues like barbells and heavier gear in case you have a storage fitness center otherwise you wanna take it to the fitness center. All of those totally different choices for you. And it’s so necessary to have that plan in thoughts. And, and also you won’t be fairly performed along with your January problem in February, and that doesn’t, it’s completely advantageous. What you wanna do is have a plan for what you’re gonna begin sooner or later in February to be able to goal for that so that you simply simply step proper into February seamlessly from January, and also you’re gonna proceed to progress with the objectives that you simply set in the beginning 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 simply, 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 that you may seize from our podcast. One is cooking for myself extra usually, and that one is one thing that I’ve actually been embracing and it’s simply so useful ’trigger it’s grow to be 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 answer my exercises as a result of I do know I’m in command of what’s in my meals. A pair extra, retaining 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 can be simply accessible in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s improper to have a few of these meals, however in case you have a base of protein, then that’ll similar to give your your mind a number of the amino acids it wants. It’ll give your muscle tissue a number of the amino acids it wants. There’s many issues in your physique which can be 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, centered concepts for consuming. So decide a pair that possibly sound good and even simply decide one, you already know, that appears like an necessary, uh, supportive focus for you and know that you simply’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 objective. And one which I wrote right here for myself that I’m at all times concerned with within the winter months is boosting my immune system.

(14:16)
So doing issues for myself and my well being that increase my immune system. And typically 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 once I’ve had a poor evening’s sleep, for instance. So issues that, uh, that can increase your immune system too, embody consuming your wholesome meals often and, you already know, taking it simple when it is advisable and attending to mattress when you possibly can. And people may alone be the fitting bonus objective for you. I do have some bonus objectives written down in your wholesome concepts sheet right here which can be about our sleep. So something that involves thoughts for you that seems like it might be an amazing bonus objective for February is precisely what I need for you and in your foremost 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 at this time, 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 are able to come again right here in direction of the top of March and plot the subsequent three months, the subsequent quarter of the yr collectively. So how can 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. Possibly you wanna really feel wholesome, possibly that’s like a means that you simply wanna set your foremost character as much as really feel in March. Possibly 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 might need one thing already in thoughts for what you want to have in March in your, in your feeling that you simply’re gonna deliver in your foremost character. And these can at all times change and evolve, however it’s enjoyable in the beginning of every month to take this worksheet out that you simply crammed out, check out it, see if it wants any changes and, and use it to achieve this month. That is simply a top level view, proper? Anytime we’re writing a e-book or anytime we’re writing a narrative, now we have the define to form of give us the rules, however then we are able to at all times shade outdoors the traces. We all know that there’s most likely gonna be some plot twists that we are able to’t clarify or count on, however having this define is gonna actually enable you to keep on monitor 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 totally different lengths and kinds. And I simply discover that my rock your life members have quite a lot of success as a result of they’re, they’re at all times trying ahead to a, the subsequent exercise of their problem they usually’re crossing every break day as they go in our stay 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 subsequent plan. And in the event that they’re unsure 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 already know, I’ve been very dedicated to within the final a number of years is supporting girls in numerous life levels. So now we have quite a lot of calls for on our time as girls, and typically we’d like a unique schedule for our exercises or our coaching than what’s simply, you already know, offered. So I’ve quite a lot of totally different scheduling choices, totally different challenges, and I even have these customized scheduling and recommendations for the way to use the fitting scheduling possibility for you should you’re within the menopause years perimenopause or publish 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 basically assist us see higher outcomes with our coaching. So just a few actually good necessary stuff to think about.

(18:14)
Now when you’ve written down your train plan for March, I need you to consider what your consuming focus will probably be. So check out that sheet and possibly select one objective or two if you’re impressed or one thing seems like it might go collectively rather well. Now for me in March, it’s the spring, it’s approaching and I’m fascinated with extra greens and I’m, I’m at all times fascinated with 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 once I’m round. And, and I usually could have tempting issues in my cabinets after I’ve had, uh, a, a celebration wish to with my household.

(19:00)
And so I’ve to recollect to make use of it up, give it away, ship it dwelling with folks 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 be a extremely necessary one due to course we wanna actually help our wholesome intestine and our digestive circulation and all of our, fiber wealthy meals that, that we get from our complete grains, our fruits, our veggies, these are actually necessary to incorporate in our weight-reduction plan they usually’re additionally actually necessary. We had been simply touching a bit of bit on the menopause years, however as we get into these years of our lives, fiber turns into one thing that sort of is a non-negotiable, proper? It’s actually necessary 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 now we have this actually fascinating specialised part of our intestine referred to as the estrobolome, which helps course of entry estrogen out of our system and retaining our hormones balanced at the same time as they start to vary, is a extremely necessary a part of going via that stage of life referred to 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 objectives for March. We’re going to possibly get some inspiration from the worksheet that I gave you on that final web page and check out what you may like to incorporate in your bonus objectives. 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 foremost character typically struggles together with her bedtime creeping again additional and additional because the yr progresses.

(20:44)
And so I wanna actually be certain that I focus again in on that objective and be sure that that’s one thing that’s nonetheless actually necessary to me, that that’s a part of my define for March is that my bedtime is simply as necessary and there’s another enjoyable inspiring concepts in your worksheet. So, possibly journaling extra is one thing that you simply wanna be sure you embody extra of. Or possibly you wanna, I’ve acquired stuff about,, together with a yoga observe or stretching extra round your exercises. There’s quite a lot of various things that you might do this possibly fall by the wayside as life will get busy. So we are able to at all times refocus on these objectives and are available again to them. In order that concludes your first quarter planning session and thanks a lot for taking the time to take pleasure in and do this exercise with me. I’d actually love to listen to any highlights of what’s developing in your foremost 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 at this time’s workshop. And you can even get entry to Rock Your Life, which is my wonderful girls’s health group the place now we have all of our problem packages and we’re continuously including new ones. We’re instructing new courses each week that you may drop into or try at any time in our class library, which is open 24 7. We now have a whole bunch of wholesome recipes, now we have so many nice methods to help you in attaining your whole well being and health objectives, providing you with that accountability piece, that help that you simply deserve, and actually that point of interest that you might construct and stack all of those wholesome habits round so that you’ve a plan, not only for proper now, for this month, however to look ahead to for every chapter that you simply write in your foremost character this yr as you progress. So thanks once more for spending time with me at this time. I hope to see you inside Rock Your Life, and in any of my packages, my associates. As at all times, I’m Betty Rocker and you might be so superior flawsome and wonderful, blissful New 12 months.