You’re the Predominant Character in 2025!

Betty Rocker (00:16):
What’s up, rock stars Coach Betty Rocker right here. Welcome. It’s so nice to get to spend a while with you at present. Thanks for becoming a member of me. And what we’re doing at present is an excellent enjoyable exercise that I hope actually units you up within the mindset of getting an extremely profitable yr. And we’re going to spend a while at present planning our first quarter of the yr with regards 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 you probably have this free worksheet that I’ve created for you. It’s the primary character vitality define, and you will 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 primary 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 might additionally simply use it as a suggestion and write these down by yourself piece of paper. However after you have 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 e book that’s gonna inform the story of your life. And every month is sort of a chapter on this e book, and that’s gonna give us these actually manageable timeframes to work inside. And you’ll take this template and apply it to just about any side of your life that you really want. However I’m gonna focus at present on our well being and health, due to course, that’s what I may help you with essentially the most.

(01:57)
And we’re going to work on placing collectively an overview for this primary 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 discover some concepts that I’ve listed out to present you inspiration for filling in a number of the blanks. However we’re gonna do it collectively and I’ll provide you with some recommendations as you’re listening alongside, however do have that in entrance of you to be able to check out it and reference it as we go. Now, the very first thing that I 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 excited about 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 yr 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 could have a phrase that you’re already excited about this yr 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 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 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 primary character. In any case, we wanna guarantee 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, robust, wholesome, courageous, going after my targets, optimistic, embracing every day.

(03:56)
And naturally I’ve primary character vitality ’trigger that’s one in all 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 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 will 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 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 if that’s the case, I would like you to put in writing that down. Now we have 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 an inventory of the entire completely 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 are 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 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 put in writing down your train plan in that field on our worksheet so that you’ve got that in place and you realize what you’re establishing your primary 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 necessary as you realize. 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 guarantee 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 to your wholesome consuming targets. And I discover that generally in January what occurs is we get a bit bit overwhelmed by attempting to pile too many concepts on prime of ourselves and attempting to do an excessive amount of.

(06:36)
And this can be 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 select a pair, possibly one or two primary ones as a result of what’s going to occur is that you simply’re naturally targeted on these targets. You’re going to begin to stack different habits round these targets as they turn into 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 have now to work at anymore as soon as they turn 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 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 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 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 after we’re consuming. In order that’s only one that I personally actually like for January as a result of you realize, 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 plenty of vacation meals in December, possibly you’re considering, okay, I’m not gonna snack my, you realize, simply write down a pair, two issues, in all probability max right here to 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 primary 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 give attention to, like an train plan, one or two focuses for her wholesome consuming, how she’s gonna really feel. After which this final one here’s a bonus objective. And all of us have these like bonus targets round our well being, I believe type of by default. However I’d such as you to essentially, you realize, simply write it down for January. You would possibly wanna be excited about strolling a bit bit extra after you eat, for instance. Or possibly you’re engaged on one thing together with your healthcare practitioner.

(09:07)
That’s an ongoing course of, that’s a official bonus objective that serves your well being, proper? You would possibly possibly wanna make time to see associates extra often. That’s a very necessary psychological well being bonus objective as nicely. So like, no matter type 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 objective 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 all the time 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 assume that any of us actually got down to fail , proper? We don’t imply to not have a plan, it’s simply that we don’t usually get a chance like this to 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 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 can we wanna arrange our primary 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 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 targeted, uh, sort to myself and others. So there’s just a few few concepts and, and you’ll write your personal or you may take some inspiration from what I’ve added for you. Be happy. After which after all, 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 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 plenty 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 numerous time ranges with completely different quantities of kit. Some are physique weight, some are with dwelling exercise gear. Now we have, uh, gear that you simply discover in a health club or issues like barbells and heavier gear you probably 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 necessary to have that plan in thoughts. And, and also you may not be fairly achieved together with your January problem in February, and that doesn’t, it’s completely advantageous. What you wanna do is have a plan for what you’re gonna begin sooner or later in February to be able to goal for that so that you simply simply step proper into February seamlessly from January, and also you’re gonna proceed to progress with the targets that you simply set at first 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 you can 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 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 reply to my exercises as a result of I do know I’m accountable for what’s in my meals. A pair extra, conserving my shaker bottle with protein powder useful for a fast snack. So this helps if you’re on the go lots and possibly you simply want some one thing fast for vitality so that you don’t revert to snacking on meals which are simply obtainable 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 you probably 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 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 realize, that seems 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 objective. And one which I wrote right here for myself that I’m all the time concerned 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 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 onerous 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 realize, taking it simple when you have to and attending to mattress when you may. And people would possibly alone be the fitting bonus objective for you. I do have some bonus targets written down in your wholesome concepts sheet right here which are about our sleep. So something that involves thoughts for you that appears like it could be a terrific bonus objective for February is strictly what I would like for you and to your primary character. After which we’re gonna go forward and transition to March.

(15:03)
And that is gonna be the what the final one we do collectively right here at present, 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 direction of the tip of March and plot the following three months, the following quarter of the yr collectively. So how can we wish to set ourselves as much as really feel in March? I’d invite you as soon as once more to have a look again on the sheet, the worksheet that has the entire enjoyable examples, and I’ll learn you a number of extra inspirational examples. Perhaps you wanna really feel wholesome, possibly that’s like a approach that you simply wanna set your primary character as much as really feel in March. Perhaps 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 to your, to your feeling that you simply’re gonna deliver to your primary character. And these can all the time change and evolve, however it’s enjoyable at first 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 achieve this month. That is simply an overview, proper? Anytime we’re writing a e book or anytime we’re writing a narrative, we have now the define to type of give us the rules, however then we will all the time colour exterior the traces. We all know that there’s in all probability gonna be some plot twists that we will’t clarify or count on, however having this define is gonna actually provide help to keep on observe in issues that matter to you.

(16:38)
That’s why we’re doing it. So with regards 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 plenty of success as a result of they’re, they’re all the time wanting ahead to a, the following exercise of their problem and so they’re crossing every time off 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 in a position to actually see wonderful 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 believe one of many issues as you realize, I’ve been very dedicated to within the final a number of years is supporting girls in numerous life levels. So we have now plenty of calls for on our time as girls, and generally we want a special schedule for our exercises or our coaching than what’s simply, you realize, offered. So I’ve plenty of completely different scheduling choices, completely different challenges, and I even have these customized scheduling and recommendations for the 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 type of leeway with our, our coaching to restoration time as we get into these life levels that actually 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 possibly select one objective 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 excited about extra greens and I’m, I’m all the time excited 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 give attention to 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 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 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 necessary one due to course we wanna actually assist 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 program and so they’re additionally actually necessary. 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 type of is a non-negotiable, proper? It’s actually necessary to assist 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 referred to as the estrobolome, which helps course of entry estrogen out of our system and conserving our hormones balanced at the same time as they start to alter, is a very necessary a part of going by means of that stage of life referred to as perimenopause. So simply one thing to give attention to 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 primary character generally struggles together with her bedtime creeping again additional and additional because the yr progresses.

(20:44)
And so I wanna actually be sure that I focus again in on that objective and guarantee that that’s one thing that’s nonetheless actually necessary to me, that that’s a part of my define for March is that my bedtime is simply as necessary and there’s another enjoyable inspiring concepts in your worksheet. So, possibly journaling extra is one thing that you simply wanna ensure you embrace extra of. Or possibly you wanna, I’ve received stuff about,, together with a yoga follow or stretching extra round your exercises. There’s plenty of various things that you might do 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 do this exercise with me. I’d actually love to listen to any highlights of what’s developing to your primary character.

(21:36)
So make sure you 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 at present’s workshop. And it’s also possible to get entry to Rock Your Life, which is my wonderful girls’s health neighborhood the place we have now all of our problem applications and we’re continually including new ones. We’re instructing new lessons each week you can drop into or take a look at at any time in our class library, which is open 24 7. Now we have a whole bunch of wholesome recipes, we have now so many nice methods to assist you in reaching all your well being and health targets, supplying you with that accountability piece, that assist that you simply deserve, and actually that focus that you might 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 primary character this yr as you progress. So thanks once more for spending time with me at present. I hope to see you inside Rock Your Life, and in any of my applications, my associates. As all the time, I’m Betty Rocker and you’re so superior flawsome and wonderful, glad New 12 months.