You’re the Major 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 in the present day. Thanks for becoming a member of me. And what we’re doing in the present day is a brilliant 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 in the present day planning our first quarter of the 12 months on the subject of our well being and health. Now, what is going to show you how 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 power define, and you may get that utilizing the hyperlink that I’ve added right here within the present notes. Or you may simply go to bit.ly, that’s bit.ly/2025main as in most important 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 could possibly 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 would like 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 12 months. I would like you to consider this 12 months as a ebook that’s gonna inform the story of your life. And every month is sort of a chapter on this ebook, 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 facet of your life that you really want. However I’m gonna focus in the present day on our well being and health, due to course, that’s what I might help you with probably the most.

(01:57)
And we’re going to work on placing collectively a top level view for this most 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 in the event you 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 number 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 as a way to check out it and reference it as we go. Now, the very first thing that I wished you to perhaps 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 occupied with ourselves nearly, 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)
A whole lot of us have that new power, 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 perhaps you’re feeling impressed, perhaps you might have a phrase that you’re already occupied with this 12 months that you simply wanna put down for January, and be at liberty 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 just a little bit extra in depth than only a single phrase, please be at liberty 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 most important 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 here are empowered, robust, wholesome, courageous, going after my objectives, optimistic, embracing every day.

(03:56)
And naturally I’ve most important character power ’trigger that’s one in all 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 all the way down to the following 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 we have now 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 perhaps you have already got an train plan in thoughts for January, and if that’s the case, I would like you to jot down that down. We have now 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 an inventory of all the totally different Rock Your Life challenges that we have now as of the tip of 2024. And I’ve them listed in accordance with how lengthy they’re. So we have now 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 individuals decide to a program that’s inside the timeframe that they’ll 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 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 jot down down your train plan in that field on our worksheet so that you’ve that in place and what you’re organising your most important character to do, to handle her health on this month.

(05:40)
Now, the following one down is our consuming focus. And this one’s actually necessary as . 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 power 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 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 in your wholesome consuming objectives. And I discover that typically in January what occurs is we get just a little 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 it is a factor that occurs all year long the place we form of fall off monitor as a result of we’ve perhaps overcommitted and, and we get discouraged. And so I don’t need you to really feel like you need to decide like seven totally different wholesome consuming objectives in January. I would like you to choose a pair, perhaps one or two most important ones as a result of what’s going to occur is that you simply’re naturally targeted on these objectives. You’re going to begin to stack different habits round these objectives as they turn out to be 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 have now to work at anymore as soon as they turn out 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 may not sound like a giant deal, however truly if we chew our meals extra mindfully, if we sit and luxuriate in our meal versus like being distracted once we’re consuming, it’s truly higher for our nutrient absorption and our digestive course of if we’re chewing extra successfully and extra usually, that digestion truly 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 once we’re consuming. In order that’s only one that I personally actually like for January as a result of , that’s one thing that I’m targeted 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 quite a lot of vacation meals in December, perhaps you’re considering, okay, I’m not gonna snack my, , simply write down a pair, two issues, in all probability max right here in your consuming focus for January.

(08:20)
And naturally you may 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 tip. And I don’t wanna overwhelm our most important character with too many issues. She’s already, that is health and well being are only one facet 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 purpose. 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, , simply write it down for January. You may wanna be occupied with strolling just a little bit extra after you eat, for instance. Or perhaps you’re engaged on one thing together 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 may perhaps wanna make time to see mates extra steadily. That’s a extremely necessary psychological well being bonus purpose 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 purpose concepts. So once more, be at liberty 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, nicely, gosh, it’s not even February but, however I’m already doing this worksheet for February. Effectively, that’s as a result of a terrific story at all times begins with a terrific 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 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 12 months actually brings. I would like you to only step into February with a plan in place and simply actually able to rock. And so I would like 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 most important character to really feel in February of this 12 months? I would like you to go forward and write down a phrase or a phrase or one thing that conjures up you or makes you’re feeling excited to be your self in February.

(10:55)
Among the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and targeted, uh, type to myself and others. So there’s just a few few concepts and, and you may write your personal or you may take some inspiration from what I’ve added for you. Be at liberty. 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 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 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 numerous actually nice alternatives in numerous time ranges with totally different quantities of apparatus. Some are physique weight, some are with dwelling exercise tools. We have now, uh, tools that you simply discover in a gymnasium or issues like barbells and heavier tools in case you have a storage gymnasium otherwise you wanna take it to the gymnasium. All of those totally different choices for you. And it’s so necessary to have that plan in thoughts. And, and also you may not be fairly accomplished 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 as a way to purpose 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 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 you could 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 turn out 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 have to have that nice power and have my physique simply proceed to answer my exercises as a result of I do know I’m in charge of 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 so much and perhaps you simply want some one thing fast for power 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 incorrect to have a few of these meals, however in case you have a base of protein, then that’ll identical 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, targeted concepts for consuming. So decide a pair that perhaps sound good and even simply decide one, , that appears like an necessary, uh, supportive focus for you and know that you simply’re in all probability 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 concerned 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 typically that’s so simple as listening to my physique so I’m not overtrained and doing exercises when my power is decrease or not pushing as exhausting once I’ve had a poor evening’s sleep, for instance. So issues that, uh, that may enhance your immune system too, embrace consuming your wholesome meals recurrently and, , taking it simple when you have to and attending to mattress when you may. And people may alone be the fitting bonus purpose 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 a terrific bonus purpose for February is strictly what I would like for you and in your most 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 in the present day, as a result of we’re simply planning the primary quarter of this 12 months collectively on this podcast. And I would like 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 the direction of the tip of March and plot the following three months, the following quarter of the 12 months collectively. So how will we wish to set ourselves as much as really feel in March? I might 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 a number of extra inspirational examples. Possibly you wanna really feel wholesome, perhaps that’s like a means that you simply wanna set your most important character as much as really feel in March. Possibly you wanna really feel unstoppable or highly effective, or perhaps you wanna really feel forgiving, perhaps you wanna really feel optimistic otherwise you wanna have some rockstar power.

(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 most important character. And these can at all times 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 reach this month. That is simply a top level view, proper? Anytime we’re writing a ebook or anytime we’re writing a narrative, we have now the define to form of give us the rules, however then we are able to at all times coloration exterior 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 show you how to keep on monitor in issues that matter to you.

(16:38)
That’s why we’re doing it. So on the subject of 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 a brilliant 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 following exercise of their problem and so they’re crossing every time without work as they go in our stay interactive calendars. After which they’re additionally like excited concerning the subsequent plan. And they also’re in a position to 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 , I’ve been very dedicated to within the final a number of years is supporting ladies in numerous life phases. So we have now quite a lot of calls for on our time as ladies, and typically we want a unique schedule for our exercises or our coaching than what’s simply, , offered. So I’ve quite a lot of totally different scheduling choices, totally different challenges, and I even have these customized scheduling and options for the best way to use the fitting scheduling possibility for you in the event you’re within the menopause years perimenopause or submit 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 phases that basically assist us see higher outcomes with our coaching. So just a few actually good necessary stuff to contemplate.

(18:14)
Now when you’ve written down your train plan for March, I would like you to consider what your consuming focus might be. So check out that sheet and perhaps select one purpose 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 occupied with extra greens and I’m, I’m at all times occupied 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 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 perhaps that’s one thing that’s inspiring to you as nicely, or perhaps 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 move 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 loss plan and so they’re additionally actually necessary. We had 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 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 we have now this actually attention-grabbing specialised part of our intestine known as the estrobolome, which helps course of entry estrogen out of our system and holding our hormones balanced whilst they start to alter, is a extremely necessary a part of going via 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 objectives for March. We’re going to perhaps 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 embrace in right here as an, as an concept. I’m gonna write down prioritizing my bedtime. I do know that my most important 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 I focus again in on that purpose 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, perhaps journaling extra is one thing that you simply wanna be sure you embrace extra of. Or perhaps you wanna, I’ve received stuff about,, together with a yoga apply or stretching extra round your exercises. There’s quite a lot of various things that you might try this perhaps 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 get pleasure from and try this exercise with me. I might actually love to listen to any highlights of what’s developing in your most important character.

(21:36)
So remember to share them with me within the feedback. In fact, you may 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 in the present day’s workshop. And you too can get entry to Rock Your Life, which is my wonderful ladies’s health neighborhood the place we have now all of our problem applications and we’re consistently including new ones. We’re educating new courses each week you could drop into or try at any time in our class library, which is open 24 7. We have now tons of of wholesome recipes, we have now so many nice methods to help you in reaching your entire well being and health objectives, supplying 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 most important character this 12 months as you progress. So thanks once more for spending time with me in the present day. I hope to see you inside Rock Your Life, and in any of my applications, my mates. As at all times, I’m Betty Rocker and you’re so superior flawsome and wonderful, joyful New 12 months.