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 immediately. Thanks for becoming a member of me. And what we’re doing immediately is an excellent enjoyable exercise that I hope actually units you up within the mindset of getting an extremely profitable 12 months. And we’re going to spend a while immediately planning our first quarter of the 12 months in relation to our well being and health. Now, what is going to provide help to make this essentially the most profitable use of your time is if in case you have this free worksheet that I’ve created for you. It’s the principle character vitality define, and you will get that utilizing the hyperlink that I’ve added right here within the present notes. Or you’ll be able to simply go to bit.ly, that’s bit.ly/2025main as in predominant character.

(01:09)
So why don’t you seize that worksheet now, and in the event you can’t print it out, don’t fear. You can additionally simply use it as a tenet and write these down by yourself piece of paper. However upon getting 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 fulfillment this 12 months. I need you to consider this 12 months as a guide that’s gonna inform the story of your life. And every month is sort of a chapter on this guide, 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 immediately 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 predominant character of your life, which is in fact, you. And we’re gonna set her up for fulfillment. And I wish to begin with January. So in the event you look on the final two pages of this free worksheet that I’ve given you, you’ll discover some concepts that I’ve listed out to offer you inspiration for filling in a few 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 in an effort to check out it and reference it as we go. Now, the very first thing that I needed you to possibly establish 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 virtually, if we simply take a step again and film 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)
Quite a lot of us have that new vitality, that new pleasure {that a}, a 12 months 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 got a phrase that you’re already eager about this 12 months that you simply wanna put down for January, and be happy to even pause the podcast and simply take just a few moments to put in writing down one thing about the way you wanna really feel. If it’s a bit 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 predominant character. In any case, we wanna be sure that we’re setting you up for fulfillment. So a few of the examples of issues that I’ve within the inspiration, sheet listed here are empowered, sturdy, wholesome, courageous, going after my targets, optimistic, embracing every day.

(03:56)
And naturally I’ve predominant character vitality ’trigger that’s certainly one of 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 subsequent 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’ve got 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 a variety of our different targets kind 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 put in writing that down. We’ve got 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 a listing of all the completely different Rock Your Life challenges that we’ve got as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So we’ve got 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 completely different timeframes as a result of we all know that when individuals decide to a program that’s inside the timeframe that they will attain, then they’re profitable and so they’re constant. And that’s actually what it’s all about. So whether or not it’s certainly one of 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 that in place and you already know what you’re establishing your predominant character to do, to care for her health on this month.

(05:40)
Now, the subsequent one down is our consuming focus. And this one’s actually vital as you already know. 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 assist 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 entire meals as we go. So I gave you, a column in certainly one of your worksheets of inspirational concepts on your wholesome consuming targets. And I discover that typically in January what occurs is we get a bit bit overwhelmed by making an attempt to pile too many concepts on prime of ourselves and making an attempt to do an excessive amount of.

(06:36)
And this can be a factor that occurs all year long the place we kind 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 choose like seven completely different wholesome consuming targets in January. I need you to choose a pair, possibly one or two predominant ones as a result of what’s going to occur is that you simply’re naturally centered 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 12 months, 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’ve got 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 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 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 already know, that’s one thing that I’m centered on. Right here’s some extra of the, those not snacking mindlessly. This is likely to be on the highest of your thoughts. For instance, in the event you had a variety 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, in all probability max right here on your consuming focus for January.

(08:20)
And naturally you’ll be able to take inspiration from and do as many as you need. However once more, keep in mind it’s all or one thing. That’s what will get us to the top. And I don’t wanna overwhelm our predominant 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 lady right here. We wanna simply set her up with some easy issues that she will be able to deal with, 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 aim. And all of us have these like bonus targets 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 eager about strolling a bit bit extra after you eat, for instance. Or possibly you might be engaged on one thing together with your healthcare practitioner.

(09:07)
That’s an ongoing course of, that’s a legit bonus aim that serves your well being, proper? You may possibly wanna make time to see associates extra continuously. That’s a extremely vital psychological well being bonus aim as effectively. So like, no matter sort 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 aim 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 is likely to be considering, effectively, gosh, it’s not even February but, however I’m already doing this worksheet for February. Properly, that’s as a result of an incredible story all the time begins with an incredible define. And also you’ve in all probability heard the saying that failing to plan is planning to fail.

(10:04)
And I like that reminder, however I additionally don’t suppose 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 12 months actually brings. I need you to only 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 predominant character to really feel in February of this 12 months? I need you to go forward and write down a phrase or a phrase or one thing that evokes 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 centered, uh, variety to myself and others. So there’s just a few few concepts and, and you may write your individual or you’ll be able to take some inspiration from what I’ve added for you. Be happy. After which in fact, 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 certainly one of 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 a variety 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 lot of actually nice alternatives in numerous time ranges with completely different quantities of apparatus. Some are physique weight, some are with residence exercise tools. We’ve got, uh, tools that you simply discover in a health club or issues like barbells and heavier tools if in case you have a storage health club otherwise you wanna take it to the health club. 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 achieved together 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 sooner or later in February in an effort 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 targets that you simply set at the start of the 12 months. 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 would be able to 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 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 have to have that nice vitality and have my physique simply proceed to reply to my exercises as a result of I do know I’m answerable for what’s in my meals. A pair extra, conserving my shaker bottle with protein powder helpful for a fast snack. So this helps if you’re on the go loads 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 obtainable 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 if in case you have a base of protein, then that’ll similar 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 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 choose a pair that possibly sound good and even simply choose one, you already know, that appears like an vital, uh, supportive focus for you and know that you simply’re in all probability going to proceed to habitually do the stuff you began in January. After which in fact, the very last thing right here in February is a bonus aim. And one which I wrote right here for myself that I’m all the time interested by 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 frequently and, you already know, taking it simple when you could and attending to mattress when you’ll be able to. And people may alone be the appropriate bonus aim for you. I do have some bonus targets written down in your wholesome concepts sheet right here which can be about our sleep. So something that involves thoughts for you that appears like it could be an incredible bonus aim for February is precisely what I need for you and on your predominant 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 immediately, as a result of we’re simply planning the primary quarter of this 12 months 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 12 months 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 all the enjoyable examples, and I’ll learn you just a few extra inspirational examples. Possibly you wanna really feel wholesome, possibly that’s like a approach that you simply wanna set your predominant 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 may need one thing already in thoughts for what you want to have in March on your, on your feeling that you simply’re gonna convey on your predominant character. And these can all the time change and evolve, however it’s enjoyable at the start 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 guide or anytime we’re writing a narrative, we’ve got the define to kind of give us the rules, however then we are able to all the time colour outdoors the strains. We all know that there’s in all probability gonna be some plot twists that we are able to’t clarify or count on, however having this define is gonna actually provide help to keep on monitor in issues that matter to you.

(16:38)
That’s why we’re doing it. So in relation 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 kinds. And I simply discover that my rock your life members have a variety of success as a result of they’re, they’re all the time wanting ahead to a, the subsequent exercise of their problem and so they’re crossing every time without work 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 all the time 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 assist, 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 ladies in numerous life phases. So we’ve got a variety of calls for on our time as ladies, and typically we’d like a distinct schedule for our exercises or our coaching than what’s simply, you already know, supplied. So I’ve a variety of completely different scheduling choices, completely different challenges, and I even have these customized scheduling and recommendations for the best way to use the appropriate scheduling choice for you in the event you’re within the menopause years perimenopause or put up menopause, as a result of we do want some, some particular kind of leeway with our, our coaching to restoration time as we get into these life phases that basically 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 aim or two if you’re impressed or one thing appears like it could 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 all the time 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 deal with 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 can 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 residence 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 effectively, or possibly it’s one thing else. However the fiber focus can also be a extremely vital one due to course we wanna actually assist our wholesome intestine and our digestive circulate and all of our, fiber wealthy meals that, that we get from our entire grains, our fruits, our veggies, these are actually vital to incorporate in our weight-reduction plan and so they’re additionally actually vital. We had been simply touching a bit 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 vital to assist the intestine microbiome at all ages, however particularly in these menopause years.

(19:50)
One of many causes, in fact, is as a result of we’ve got this actually attention-grabbing specialised part of our intestine known as the estrobolome, which helps course of entry estrogen out of our system and conserving our hormones balanced whilst they start to alter, is a extremely vital a part of going via that stage of life known as perimenopause. So simply one thing to deal with 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 check out what you may 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 predominant character typically struggles together with her bedtime creeping again additional and additional because the 12 months progresses.

(20:44)
And so I wanna actually be sure that I focus again in on that aim and be sure that 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 simply wanna ensure 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 a variety of various things that you could possibly do this possibly fall by the wayside as life will get busy. So we are able to all the time 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 take pleasure in and do this exercise with me. I’d actually love to listen to any highlights of what’s developing on your predominant character.

(21:36)
So make sure you share them with me within the feedback. After all, you’ll be able to 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 immediately’s workshop. And you may as well get entry to Rock Your Life, which is my wonderful ladies’s health group the place we’ve got all of our problem packages and we’re consistently including new ones. We’re instructing new lessons each week that you would be able to drop into or try at any time in our class library, which is open 24 7. We’ve got a whole bunch of wholesome recipes, we’ve got so many nice methods to assist you in reaching your entire well being and health targets, providing you with that accountability piece, that assist that you simply deserve, and actually that point of interest that you could possibly 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 on your predominant character this 12 months as you progress. So thanks once more for spending time with me immediately. I hope to see you inside Rock Your Life, and in any of my packages, my associates. As all the time, I’m Betty Rocker and you might be so superior flawsome and wonderful, joyful New Yr.