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 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’s going to enable you make this essentially the most profitable use of your time is when you’ve got 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 may simply go to bit.ly, that’s bit.ly/2025main as in principal 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 could possibly 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 try 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 need 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 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 will help you with essentially the most.

(01:57)
And we’re going to work on placing collectively an overview for this principal character of your life, which is in fact, 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 discover some concepts that I’ve listed out to offer you inspiration for filling in a number of the blanks. However we’re gonna do it collectively and I’ll offer you some ideas as you’re listening alongside, however do have that in entrance of you so 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 fascinated by ourselves virtually, if we simply take a step again and film how do we wish ourselves to really feel, how do we wish this heroine of our journey to get to really feel in January?

(02:57)
A number 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 will have a phrase that you’re already fascinated by this 12 months that you just wanna put down for January, and be at liberty to even pause the podcast and simply take a couple of moments to write down down one thing about the way you wanna really feel. If it’s a little bit 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 principal character. In spite of everything, we wanna ensure 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 principal character vitality ’trigger that’s one among 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 are able to progress by means of as we go. And what’s good about having an train plan is that it’s actually an motion plan. After which plenty 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 write down that down. We have now in Rock Your Life so many various 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 all the totally 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 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 write down down your train plan in that field on our worksheet so that you’ve that in place and you recognize what you’re organising your principal character to do, to maintain her health on this month.

(05:40)
Now, the following one down is our consuming focus. And this one’s actually vital as you recognize. 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 ensure that we’re simply being aware of consuming them in our complete meals as we go. So I gave you, a column in one among your worksheets of inspirational concepts on your wholesome consuming objectives. And I discover that generally in January what occurs is we get a little 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 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 important to decide like seven totally different wholesome consuming objectives in January. I need you to select a pair, possibly one or two principal ones as a result of what’s going to occur is that you just’re naturally targeted on these objectives. You’re going to begin to stack different habits round these objectives 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 have now to work at anymore as soon as they change into 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 a giant deal, however truly 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 truly higher for our nutrient absorption and our digestive course of if we’re chewing extra successfully and extra typically, 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 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 recognize, that’s one thing that I’m targeted on. Right here’s some extra of the, those not snacking mindlessly. This may be on the highest of your thoughts. For instance, if you happen to had plenty of vacation meals in December, possibly you’re pondering, okay, I’m not gonna snack my, you recognize, simply write down a pair, two issues, in all probability max right here on 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 top. And I don’t wanna overwhelm our principal 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 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 objectives round our well being, I believe sort of by default. However I’d such as you to essentially, you recognize, simply write it down for January. You may wanna be fascinated by strolling a little bit 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 authentic bonus purpose that serves your well being, proper? You may possibly wanna make time to see buddies extra steadily. That’s a very vital psychological well being bonus purpose as effectively. 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 may be pondering, 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 excellent story at all times begins with an excellent 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 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 chance like this to sit down down and simply write down an overview. 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 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 principal 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 number of the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and targeted, uh, sort to myself and others. So there’s just a few few concepts and, and you may write your individual or you may take some inspiration from what I’ve added for you. Be happy. After which in fact, our subsequent factor to do is to write 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 plenty 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 several time ranges with totally different quantities of kit. Some are physique weight, some are with dwelling exercise tools. We have now, uh, tools that you just discover in a health club or issues like barbells and heavier tools when you’ve got a storage health club otherwise you wanna take it to the health club. All of those totally different choices for you. And it’s so vital 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 wonderful. What you wanna do is have a plan for what you’re gonna begin in some unspecified time in the future in February so 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 objectives that you just set initially 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 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 that you could 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 answer my exercises as a result of I do know I’m answerable for what’s in my meals. A pair extra, preserving my shaker bottle with protein powder useful for a fast snack. So this helps in case you are 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 are simply accessible in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s fallacious to have a few of these meals, however when you’ve got 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 are use utilizing amino acids from the protein meals we eat. In order that’s only a one thought. There’s so many different nice ones on this wholesome, targeted concepts for consuming. So decide a pair that possibly sound good and even simply decide one, you recognize, that feels like an vital, uh, supportive focus for you and know that you just’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 purpose. And one which I wrote right here for myself that I’m at all times fascinated 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 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 arduous once I’ve had a poor evening’s sleep, for instance. So issues that, uh, that may increase your immune system too, embody consuming your wholesome meals repeatedly and, you recognize, taking it simple when it is advisable and attending to mattress when you may. And people may alone be the correct bonus purpose for you. I do have some bonus objectives 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 could be an excellent bonus purpose for February is strictly what I need for you and on your principal 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 following three months, the following quarter of the 12 months collectively. So how can 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 couple of extra inspirational examples. Possibly you wanna really feel wholesome, possibly that’s like a manner that you just wanna set your principal 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 wish to have in March on your, on your feeling that you just’re gonna carry on your principal 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 stuffed out, check out it, see if it wants any changes and, and use it to reach this month. That is simply an overview, 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 shade 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 anticipate, however having this define is gonna actually enable you 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 totally different lengths and kinds. And I simply discover that my rock your life members have plenty of success as a result of they’re, they’re at all times trying ahead to a, the following exercise of their problem they usually’re crossing every day 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 superb 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 believe one of many issues as you recognize, I’ve been very dedicated to within the final a number of years is supporting ladies in several life phases. So we have now plenty of calls for on our time as ladies, and generally we’d like a unique schedule for our exercises or our coaching than what’s simply, you recognize, offered. So I’ve plenty of totally different scheduling choices, totally different challenges, and I even have these customized scheduling and ideas for find out how to use the correct scheduling possibility for you if you happen to’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 phases 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 in case you are impressed or one thing looks like it could go collectively rather well. Now for me in March, it’s the spring, it’s approaching and I’m fascinated by extra greens and I’m, I’m at all times fascinated by 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 typically can 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 effectively, 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 circulation 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-reduction plan they usually’re additionally actually vital. We have been simply touching a little 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 help 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 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 preserving our hormones balanced whilst they start to alter, is a very vital a part of going by means 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 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 thought. I’m gonna write down prioritizing my bedtime. I do know that my principal character generally struggles along with her bedtime creeping again additional and additional because the 12 months progresses.

(20:44)
And so I wanna actually be certain I focus again in on that purpose and ensure 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 just wanna ensure you embody extra of. Or possibly you wanna, I’ve obtained stuff about,, together with a yoga follow or stretching extra round your exercises. There’s plenty of various things that you could possibly 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 get pleasure from and do this exercise with me. I might actually love to listen to any highlights of what’s arising on your principal character.

(21:36)
So you should definitely share them with me within the feedback. After all, 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 immediately’s workshop. And you too can get entry to Rock Your Life, which is my superb ladies’s health group the place we have now all of our problem applications and we’re always including new ones. We’re educating new lessons each week that you could drop into or take a look at at any time in our class library, which is open 24 7. We have now a whole bunch of wholesome recipes, we have now so many nice methods to help you in reaching your entire well being and health objectives, providing you with that accountability piece, that help that you just 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 sit up for for every chapter that you just write on your principal 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 applications, my buddies. As at all times, I’m Betty Rocker and you might be so superior flawsome and superb, completely satisfied New 12 months.