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 at this time. Thanks for becoming a member of me. And what we’re doing at this time 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 this time planning our first quarter of the yr in relation to our well being and health. Now, what’s going to enable you to make this essentially the most profitable use of your time is if in case you have this free worksheet that I’ve created for you. It’s the principle character vitality define, and you will get that utilizing the hyperlink that I’ve added right here within the present notes. Or you possibly can 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 when you 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 upon getting that in entrance of you, I need you to check out January as a result of that’s the place I’m beginning, and we’re gonna actually set you up for 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’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 this time 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 fulfillment. And I wish to begin with January. So when you look on the final two pages of this free worksheet that I’ve given you, you’ll find some concepts that I’ve listed out to offer 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 so to check out it and reference it as we go. Now, the very first thing that I needed you to perhaps determine 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 serious about ourselves nearly, 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 perhaps you’re feeling impressed, perhaps you might have a phrase that you’re already serious 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 slightly bit extra in depth than only a single phrase, please be at liberty to make this time your time. That’s why you’re right here listening, proper? You’re, you’re taking this time for your self since you deserve it. You’re the most important character. In 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 below are empowered, sturdy, wholesome, courageous, going after my targets, optimistic, embracing every day.

(03:56)
And naturally I’ve most important 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 right 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’ve got an outlined program that we will progress by way of 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 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 have now 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 an inventory of all the completely different Rock Your Life challenges that we’ve got as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So we’ve got challenges which might 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 individuals decide to a program that’s inside the timeframe that they’ll 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 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 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 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 necessary as you recognize. 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 be sure that we’re simply being conscious 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 slightly 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 this can be a factor that occurs all year long the place we type of fall off observe 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 must decide like seven completely different wholesome consuming targets in January. I need you to choose a pair, perhaps one or two most important ones as a result of what’s going to occur is that you just’re naturally targeted on these targets. You’re going to begin to stack different habits round these targets as they change 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’ve got 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 may not sound like a giant deal, however really if we chew our meals extra mindfully, if we sit and luxuriate in our meal versus like being distracted once we’re consuming, it’s really higher for our nutrient absorption and our digestive course of if we’re chewing extra successfully and extra typically, that digestion really begins in our mouth with a few of these, enzymes in our mouth and the salivary amylase for instance. And it’s necessary to be in that calmer state once we’re consuming. In order that’s only one that I personally actually like for January as a result of you recognize, that’s one thing that I’m targeted on. Right here’s some extra of the, those not snacking mindlessly. This could be on the highest of your thoughts. For instance, when you had quite a lot of vacation meals in December, perhaps you’re considering, okay, I’m not gonna snack my, you recognize, simply write down a pair, two issues, in all probability max right here to your consuming focus for January.

(08:20)
And naturally you possibly can 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 fancy 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 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 recognize, simply write it down for January. You would possibly wanna be serious about strolling slightly 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 reliable bonus aim that serves your well being, proper? You would possibly perhaps wanna make time to see mates extra steadily. That’s a very necessary psychological well being bonus aim as effectively. 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 aim 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 could be considering, effectively, gosh, it’s not even February but, however I’m already doing this worksheet for February. Effectively, that’s as a result of an amazing story at all times begins with an amazing 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 possibility 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 yr 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 will we wanna arrange our most important 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)
Among the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and targeted, uh, type to myself and others. So there’s just a few few concepts and, and you’ll write your personal or you possibly can 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 in all our challenges in rock your life. So in February I’m gonna write down the Quick Abs and Booty Problem half two as a result of I do quite a lot of like half one, half two, and there’s the sequel to the problem that you’ve and there, and there’s all these enjoyable progressions that you are able to do due to course our physique adapts to the load that we give it and we wanna proceed to problem ourselves.

(11:48)
So there’s a lot of actually nice alternatives in several time ranges with completely different quantities of kit. Some are physique weight, some are with residence exercise gear. We have now, uh, gear that you just discover in a health club or issues like barbells and heavier gear if in case you 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 completed 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 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 targets that you just set initially 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 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 reply to 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 if you’re on the go rather a lot and perhaps you simply want some one thing fast for vitality so that you don’t revert to snacking on meals which might be simply out there in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s improper to have a few of these meals, however if in case you have a base of protein, then that’ll similar 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 might 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 recognize, that seems like an necessary, 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 aim. And one which I wrote right here for myself that I’m at all times all for 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 after 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 frequently and, you recognize, taking it straightforward when that you must and attending to mattress when you possibly can. And people would possibly alone be the best bonus aim for you. I do have some bonus targets written down in your wholesome concepts sheet right here which might be about our sleep. So something that involves thoughts for you that looks like it could be an amazing bonus aim for February is strictly what I need 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 at this time, 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 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’d invite you as soon as once more to have a look again on the sheet, the worksheet that has all the enjoyable examples, and I’ll learn you a number of extra inspirational examples. Perhaps you wanna really feel wholesome, perhaps that’s like a method that you just wanna set your most important character as much as really feel in March. Perhaps 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 vitality.

(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 carry to your most important 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 achieve this month. That is simply an overview, proper? Anytime we’re writing a guide or anytime we’re writing a narrative, we’ve got the define to type of give us the rules, however then we will at all times shade outdoors 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 enable you to 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 types. And I simply discover that my rock your life members have quite a lot of success as a result of they’re, they’re at all times trying ahead to a, the following exercise of their problem they usually’re crossing every day without work as they go in our reside 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 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 unsure 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 recognize, I’ve been very dedicated to within the final a number of years is supporting ladies in several life levels. So we’ve got quite a lot of calls for on our time as ladies, and generally we want a special schedule for our exercises or our coaching than what’s simply, you recognize, 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 the best way to use the best scheduling possibility for you when 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 basically assist us see higher outcomes with our coaching. So just a few actually good necessary 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 aim or two if you’re impressed or one thing looks like it could go collectively very well. Now for me in March, it’s the spring, it’s approaching and I’m serious about extra greens and I’m, I’m at all times serious 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 after I’m round. And, and I typically 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 residence with individuals in order that I don’t have these tempting issues round that I’m simply gonna snack on like endlessly after the particular occasion has completed up. So perhaps that’s one thing that’s inspiring to you as effectively, or perhaps it’s one thing else. However the fiber focus can be a very necessary one due to course we wanna actually assist 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 necessary to incorporate in our weight loss program they usually’re additionally actually necessary. We had been simply touching slightly 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, in fact, is as a result of we’ve got 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 preserving our hormones balanced at the same time as they start to alter, is a very necessary a part of going by way 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 perhaps get some inspiration from the worksheet that I gave you on that final web page and try what you would possibly like to incorporate in your bonus targets. 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 most important character generally struggles together with her bedtime creeping again additional and additional because the yr progresses.

(20:44)
And so I wanna actually make sure that I focus again in on that aim and be sure that that’s one thing that’s nonetheless actually necessary to me, that that’s a part of my define for March is that my bedtime is simply as necessary and there’s another enjoyable inspiring concepts in your worksheet. So, perhaps journaling extra is one thing that you just wanna be sure to embody extra of. Or perhaps you wanna, I’ve bought stuff about,, together with a yoga apply or stretching extra round your exercises. There’s quite a lot of various things that you possibly can do this perhaps fall by the wayside as life will get busy. So we will at all times 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 most important character.

(21:36)
So you should definitely share them with me within the feedback. In fact, you possibly can 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 this time’s workshop. And you may as well get entry to Rock Your Life, which is my superb ladies’s health neighborhood the place we’ve got all of our problem packages and we’re continually including new ones. We’re educating new courses each week that you could drop into or try at any time in our class library, which is open 24 7. We have now tons of of wholesome recipes, we’ve got so many nice methods to assist you in reaching your entire well being and health targets, providing you with that accountability piece, that assist that you just deserve, and actually that point of interest that you possibly can 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 to your most important character this yr as you progress. So thanks once more for spending time with me at this time. I hope to see you inside Rock Your Life, and in any of my packages, my mates. As at all times, I’m Betty Rocker and you’re so superior flawsome and superb, completely satisfied New Yr.