You’re the Important 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 as we speak. Thanks for becoming a member of me. And what we’re doing as we speak is a brilliant 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 as we speak planning our first quarter of the yr with regards to our well being and health. Now, what’s going to enable you 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 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 getting 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 fulfillment this yr. I need 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 facet of your life that you really want. However I’m gonna focus as we speak on our well being and health, due to course, that’s what I can assist you with probably the most.

(01:57)
And we’re going to work on placing collectively an overview for this primary character of your life, which is in fact, you. And we’re gonna set her up for fulfillment. And I wish to begin with January. So in the event you look on the final two pages of this free worksheet that I’ve given you, you will see that 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 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 fascinated 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)
Loads 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 perhaps you’re feeling impressed, perhaps you’ve gotten a phrase that you’re already fascinated about this yr that you just wanna put down for January, and be at liberty 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 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 primary character. In spite of everything, we wanna be sure that we’re setting you up for fulfillment. So among 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 primary character power ’trigger that’s one among 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 right down to the subsequent one. And this one’s essential. That is your train plan. I discover that it’s actually useful to have an train plan in place in order that we’ve 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 lots 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 in that case, I need you to write down that down. We’ve in Rock Your Life so many various 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 totally different Rock Your Life challenges that we’ve as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So we’ve 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 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 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 already know what you’re organising your primary character to do, to deal with her health on this month.

(05:40)
Now, the subsequent one down is our consuming focus. And this one’s actually essential as you already know. And naturally, train and diet do go hand in hand as a result of we don’t actually see the outcomes of our exercises if we’re not consuming sufficient meals for our wants. If we’re not sufficient protein for our tissue restore, if we’re not consuming sufficient carbs for our 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 entire meals as we go. So I gave you, a column in one among your worksheets of inspirational concepts to your wholesome consuming objectives. And I discover that typically in January what occurs is we get a little 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 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 need you to choose a pair, perhaps one or two primary 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 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’ve 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 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 essential to be in that calmer state after we’re consuming. In order that’s only one that I personally actually like for January as a result of you already know, that’s one thing that I’m 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 lots of vacation meals in December, perhaps you’re pondering, okay, I’m not gonna snack my, you already know, 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 top. 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 facet of her life. She’s a fancy lady right here. We wanna simply set her up with some easy issues that she will be able to deal with, like an train plan, one or two focuses for her wholesome consuming, how she’s gonna really feel. After which this final one here’s a bonus purpose. And all of us have these like bonus objectives round our well being, I believe form 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 fascinated about strolling a little bit 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 would possibly perhaps wanna make time to see mates extra steadily. That’s a extremely essential psychological well being bonus purpose as nicely. So like, no matter form 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 pondering, nicely, gosh, it’s not even February but, however I’m already doing this worksheet for February. Properly, that’s as a result of an incredible story all the time begins with an incredible define. And also you’ve in all probability heard the saying that failing to plan is planning to fail.

(10:04)
And I like that reminder, however I additionally don’t 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 need you to only step into February with a plan in place and simply actually able to rock. And so I need you as soon as once more to both take inspiration from my little sheet right here on this worksheet about the way you wish to really feel coming into February. How will we wanna arrange our primary character to really feel in February of this yr? I need 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)
A number of the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and targeted, uh, variety 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 at liberty. 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 lots 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 plenty 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’ve, uh, tools that you just 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 essential to have that plan in thoughts. And, and also you won’t be fairly finished together with your January problem in February, and that doesn’t, it’s completely superb. What you wanna do is have a plan for what you’re gonna begin in some unspecified time in the future in February as a way to intention 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 in the beginning 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 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 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 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 reply to my exercises as a result of I do know I’m answerable for what’s in my meals. A pair extra, retaining my shaker bottle with protein powder useful for a fast snack. So this helps in case you are on the go quite a bit 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 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 in case you 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, targeted concepts for consuming. So decide a pair that perhaps sound good and even simply decide one, you already know, that seems like an essential, 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 all the time serious 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 onerous once I’ve had a poor evening’s sleep, for instance. So issues that, uh, that may enhance your immune system too, embody consuming your wholesome meals repeatedly and, you already know, taking it simple when that you must and attending to mattress when you may. And people would possibly alone be the proper 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 looks like it might be an incredible bonus purpose for February is strictly what I need 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 as we speak, as a result of we’re simply planning the primary quarter of this yr 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 the direction of the top of March and plot the subsequent three months, the subsequent 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, perhaps that’s like a manner that you just wanna set your primary 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 to your, to your feeling that you just’re gonna convey to your primary character. And these can all the time change and evolve, however it’s enjoyable in the beginning of every month to take this worksheet out that you just crammed 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’ve the define to form of give us the rules, however then we are able to all the time 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 enable you keep on monitor 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 a brilliant enjoyable one. And oh my gosh, there’s so many enjoyable challenges inside Rock Your Life of all totally different lengths and types. And I simply discover that my rock your life members have lots of success as a result of they’re, they’re all the time trying ahead to a, the subsequent exercise of their problem and so they’re crossing every day without work as they go in our dwell interactive calendars. After which they’re additionally like excited in regards to the subsequent plan. And they also’re capable of actually see wonderful progress over time as a result of they all the time have the, the plan after which the subsequent plan. And in the event that they’re 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 already know, I’ve been very dedicated to within the final a number of years is supporting girls in several life levels. So we’ve lots of calls for on our time as girls, and typically we’d like a unique schedule for our exercises or our coaching than what’s simply, you already know, supplied. So I’ve lots of totally different scheduling choices, totally different challenges, and I even have these customized scheduling and options for learn how to use the proper scheduling choice for you in the event you’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 levels that basically assist us see higher outcomes with our coaching. So just a few actually good essential stuff to think about.

(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 perhaps select one purpose or two in case you are impressed or one thing looks like it might go collectively rather well. Now for me in March, it’s the spring, it’s approaching and I’m fascinated about extra greens and I’m, I’m all the time fascinated about greens, however March simply brings that to thoughts much more to the forefront. So I’ll take some inspiration from my sheet and I’m gonna deal with my fiber consumption. And, one other one which I wrote down was take away tempting meals. I like to host, dinner events and, and have household over once I’m round. And, and I usually may 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 perhaps that’s one thing that’s inspiring to you as nicely, or perhaps it’s one thing else. However the fiber focus can also be a extremely essential 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 entire grains, our fruits, our veggies, these are actually essential to incorporate in our weight loss program and so they’re additionally actually essential. 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 form of is a non-negotiable, proper? It’s actually essential 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’ve 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 retaining our hormones balanced whilst they start to alter, is a extremely essential a part of going via that stage of life referred to 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 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 would possibly 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 primary character typically 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 purpose and be sure that that’s one thing that’s nonetheless actually essential to me, that that’s a part of my define for March is that my bedtime is simply as essential and there’s another enjoyable inspiring concepts in your worksheet. So, perhaps journaling extra is one thing that you just wanna be sure you embody extra of. Or perhaps you wanna, I’ve acquired stuff about,, together with a yoga apply or stretching extra round your exercises. There’s lots of various things that you might try this perhaps fall by the wayside as life will get busy. So we are able to all the time 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 to your primary character.

(21:36)
So make sure you 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 as we speak’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’ve all of our problem applications and we’re continuously 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. We’ve lots of of wholesome recipes, we’ve so many nice methods to help you in attaining all your well being and health objectives, supplying you with that accountability piece, that help that you just 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 stay up for for every chapter that you just write to your primary character this yr as you progress. So thanks once more for spending time with me as we speak. I hope to see you inside Rock Your Life, and in any of my applications, my mates. As all the time, I’m Betty Rocker and you’re so superior flawsome and wonderful, joyful New Yr.