You’re the Foremost 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 right this moment. Thanks for becoming a member of me. And what we’re doing right this moment 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 right this moment planning our first quarter of the yr 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 you probably have this free worksheet that I’ve created for you. It’s the primary character power define, and you may 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 most important character.

(01:09)
So why don’t you seize that worksheet now, and for those who can’t print it out, don’t fear. You possibly can additionally simply use it as a suggestion and write these down by yourself piece of paper. However after getting that in entrance of you, I would like you to try January as a result of that’s the place I’m beginning, and we’re gonna actually set you up for achievement this yr. I would like you to consider this yr 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 may take this template and apply it to just about any side of your life that you really want. However I’m gonna focus right this moment 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 most important 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 for those who look on the final two pages of this free worksheet that I’ve given you, you will discover some concepts that I’ve listed out to provide you inspiration for filling in among 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 with the intention 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 occupied with ourselves nearly, if we simply take a step again and movie 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)
Quite a lot of us have that new power, 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 could have a phrase that you’re already occupied 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 write 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 most important character. In any case, we wanna make it possible for we’re setting you up for achievement. So among the examples of issues that I’ve within the inspiration, sheet listed below are empowered, robust, wholesome, courageous, going after my targets, optimistic, embracing every day.

(03:56)
And naturally I’ve most important character power ’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 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 now have an outlined program that we will progress by 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 targets type of fall into place round this focus in our lives. So possibly you have already got an train plan in thoughts for January, and in that case, I would like you to write down that down. We’ve in Rock Your Life so many alternative thrilling challenges and among 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 completely different Rock Your Life challenges that we now have as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So we now 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 completely different timeframes as a result of we all know that when folks decide to a program that’s throughout 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 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 write down down your train plan in that field on our worksheet so that you’ve got that in place and you already know what you’re establishing your most important character to do, to deal with her health on this month.

(05:40)
Now, the following one down is our consuming focus. And this one’s actually vital 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 power 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 make it possible for 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 to your wholesome consuming targets. And I discover that typically in January what occurs is we get a bit of 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 type of fall off observe as a result of we’ve possibly overcommitted and, and we get discouraged. And so I don’t need you to really feel like it’s important to decide like seven completely different wholesome consuming targets in January. I would like you to choose a pair, possibly one or two most important 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 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 we now 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 truly if we chew our meals extra mindfully, if we sit and revel 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 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 once 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, for those who had quite a lot of vacation meals in December, possibly you’re pondering, okay, I’m not gonna snack my, you already know, simply write down a pair, two issues, most likely max right here to 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 most important character with too many issues. She’s already, that is health and well being are only one side of her life. She’s a posh lady right here. We wanna simply set her up with some easy issues that she will 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 type of by default. However I’d such as you to essentially, you already know, simply write it down for January. You would possibly wanna be occupied 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 authentic bonus aim that serves your well being, proper? You would possibly possibly wanna make time to see pals extra ceaselessly. That’s a very vital psychological well being bonus aim as nicely. So like, no matter type 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 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 pondering, nicely, gosh, it’s not even February but, however I’m already doing this worksheet for February. Nicely, that’s as a result of an important story all the time begins with an important define. And also you’ve most likely heard the saying that failing to plan is planning to fail.

(10:04)
And I like that reminder, however I additionally don’t assume that any of us actually got down to fail , proper? We don’t imply to not have a plan, it’s simply that we don’t typically get a possibility like this to take a seat down and simply write down 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 yr actually brings. I would like you to simply 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 yr? I would like 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, form to myself and others. So there’s just a few few concepts and, and you’ll 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 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 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 quite a lot of like half one, half two, and there’s the sequel to the problem that you’ve got and there, and there’s all these enjoyable progressions that you are able to do due to course our physique adapts to the load that we give it and we wanna proceed to problem ourselves.

(11:48)
So there’s plenty of actually nice alternatives in several time ranges with completely different quantities of kit. Some are physique weight, some are with house exercise tools. We’ve, uh, tools that you simply discover in a gymnasium or issues like barbells and heavier tools you probably have a storage gymnasium otherwise you wanna take it to the gymnasium. 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 finished 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 in some unspecified time in the future in February with the intention 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 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 got that you may 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 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 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 helpful for a fast snack. So this helps if you’re on the go rather a lot and possibly you simply want some one thing fast for power so that you don’t revert to snacking on meals which can be simply out there in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s flawed to have a few of these meals, however you probably have a base of protein, then that’ll identical to give your your mind among the amino acids it wants. It’ll give your muscle tissue among 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 thought. 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 vital, uh, supportive focus for you and know that you simply’re most likely 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 eager about 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 power is decrease or not pushing as laborious once I’ve had a poor night time’s sleep, for instance. So issues that, uh, that may increase your immune system too, embrace consuming your wholesome meals frequently and, you already know, taking it simple when it’s essential to and attending to mattress when you’ll be able to. And people would possibly alone be the correct 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 will be an important bonus aim for February is precisely what I would like for you and to 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 right this moment, as a result of we’re simply planning the primary quarter of this yr 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 will come again right here in the direction of the top of March and plot the following three months, the following quarter of the yr collectively. So how will we wish to set ourselves as much as really feel in March? I might 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 most important 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 power.

(15:55)
All of those are nice issues to place down and also you may need one thing already in thoughts for what you wish to have in March to your, to your feeling that you simply’re gonna deliver to your most important 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 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 guide or anytime we’re writing a narrative, we now have the define to type of give us the rules, however then we will all the time shade outdoors the strains. We all know that there’s most likely gonna be some plot twists that we will’t clarify or count on, however having this define is gonna actually enable you keep on observe 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 quite a lot of success as a result of they’re, they’re all the time trying ahead to a, the following exercise of their problem and so they’re crossing every break day as they go in our stay interactive calendars. After which they’re additionally like excited in regards to the subsequent plan. And they also’re capable of actually see superb progress over time as a result of they all the time 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 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 girls in several life phases. So we now have quite a lot of calls for on our time as girls, and typically we want a distinct schedule for our exercises or our coaching than what’s simply, you already know, supplied. So I’ve quite a lot of completely different scheduling choices, completely different challenges, and I even have these customized scheduling and ideas for learn how to use the correct scheduling possibility for you for those who’re within the menopause years perimenopause or submit menopause, as a result of we do want some, some particular type 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 think about.

(18:14)
Now when you’ve written down your train plan for March, I would like you to consider what your consuming focus can be. So check out that sheet and possibly select one aim or two if you’re impressed or one thing appears like it will 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 all the time 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 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 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 house 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 also be a very 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 food plan and so they’re additionally actually vital. 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 type 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 now have this actually fascinating specialised part of our intestine known as the estrobolome, which helps course of entry estrogen out of our system and holding our hormones balanced whilst they start to vary, is a very vital a part of going by 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 would possibly like to incorporate in your bonus targets. Now, I had touched on sleep as one of many issues that I embrace in right here as an, as an thought. 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 yr progresses.

(20:44)
And so I wanna actually ensure I focus again in on that aim and make it possible for that’s one thing that’s nonetheless actually vital to me, that that’s a part of my define for March is that my bedtime is simply as vital and there’s another enjoyable inspiring concepts in your worksheet. So, possibly journaling extra is one thing that you simply wanna be sure you embrace extra of. Or possibly you wanna, I’ve obtained stuff about,, together with a yoga follow or stretching extra round your exercises. There’s quite a lot of various things that you would try this possibly fall by the wayside as life will get busy. So we will 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 get pleasure from and try this exercise with me. I might actually love to listen to any highlights of what’s developing to your most important character.

(21:36)
So remember to 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 right this moment’s workshop. And you can even get entry to Rock Your Life, which is my superb girls’s health neighborhood the place we now have all of our problem packages and we’re always including new ones. We’re instructing new courses each week that you may drop into or take a look at at any time in our class library, which is open 24 7. We’ve a whole lot of wholesome recipes, we now have so many nice methods to assist you in reaching all your well being and health targets, providing you with that accountability piece, that assist that you simply deserve, and actually that focus that you would construct and stack all of those wholesome habits round so that you’ve got a plan, not only for proper now, for this month, however to sit up for for every chapter that you simply write to your most important character this yr as you progress. So thanks once more for spending time with me right this moment. I hope to see you inside Rock Your Life, and in any of my packages, my pals. As all the time, I’m Betty Rocker and you might be so superior flawsome and superb, glad New Yr.