You’re the Fundamental 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 in the present day. Thanks for becoming a member of me. And what we’re doing in the present day 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 in the present day planning our first quarter of the yr with regards to our well being and health. Now, what’s going to enable you make this essentially the most profitable use of your time is when you’ve got this free worksheet that I’ve created for you. It’s the principle character vitality define, and you 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 when you can’t print it out, don’t fear. You would additionally simply use it as a suggestion and write these down by yourself piece of paper. However upon getting that in entrance of you, I would like 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 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 in the present day 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 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 when you look on the final two pages of this free worksheet that I’ve given you, one can find some concepts that I’ve listed out to provide you inspiration for filling in a few of the blanks. However we’re gonna do it collectively and I’ll offer you some strategies as you’re listening alongside, however do have that in entrance of you so that you could check out it and reference it as we go. Now, the very first thing that I needed you to possibly 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 fascinated with 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)
Loads 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 will have a phrase that you’re already fascinated with this yr that you just wanna put down for January, and be at liberty to even pause the podcast and simply take just a few moments to put in writing down one thing about the way you wanna really feel. If it’s somewhat 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 make it possible for we’re setting you up for achievement. So a few of 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 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 subsequent 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 means of as we go. And what’s good about having an train plan is that it’s actually an motion plan. After which a variety of our different objectives type of fall into place round this point of interest in our lives. So possibly you have already got an train plan in thoughts for January, and if that’s the case, I would like you to put in writing that down. We’ve got in Rock Your Life so many alternative thrilling challenges and a few of the, the names of them are actually enjoyable and inspirational.

(04:47)
So one of many sheets on this doc I’ve given you is a listing of the entire completely different Rock Your Life challenges that we now have as of the tip 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 individuals decide to a program that’s throughout the timeframe that they will attain, then they’re profitable they usually’re constant. And that’s actually what it’s all about. So whether or not it’s one 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 that in place and you understand what you’re establishing 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 vital as you understand. 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 make it possible for we’re simply being aware of consuming them in our entire meals as we go. So I gave you, a column in one in all your worksheets of inspirational concepts on your wholesome consuming objectives. And I discover that typically in January what occurs is we get somewhat bit overwhelmed by making an attempt to pile too many concepts on high 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 monitor as a result of we’ve possibly overcommitted and, and we get discouraged. And so I don’t need you to really feel like you need to choose like seven completely different wholesome consuming objectives 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 just’re naturally centered on these objectives. You’re going to begin to stack different habits round these objectives as they turn out 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 turn out to be a part of our regular routine. So simply choose one or two. So I’ll share a pair that I placed on the column in your worksheet.

(07:20)
One is consuming slowly and mindfully. And this won’t sound like a giant deal, however truly if we chew our meals extra mindfully, if we sit and 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 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 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 understand, 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, when you had a variety of vacation meals in December, possibly you’re considering, okay, I’m not gonna snack my, you understand, simply write down a pair, two issues, in all probability max right here on your consuming focus for January.

(08:20)
And naturally you may take inspiration from and do as many as you need. However once more, bear in mind it’s all or one thing. That’s what will get us to the 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 purpose. And all of us have these like bonus objectives round our well being, I feel form of by default. However I’d such as you to essentially, you understand, simply write it down for January. You may wanna be fascinated with strolling somewhat 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 respectable bonus purpose that serves your well being, proper? You may possibly wanna make time to see pals extra steadily. That’s a very vital psychological well being bonus purpose as effectively. So like, no matter form 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 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 considering, effectively, gosh, it’s not even February but, however I’m already doing this worksheet for February. Properly, that’s as a result of an excellent story all the time begins with an excellent define. And also you’ve in all probability heard the saying that failing to plan is planning to fail.

(10:04)
And I like that reminder, however I additionally don’t suppose 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 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 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 will 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 conjures up 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 centered, uh, sort to myself and others. So there’s just a few few concepts and, and you may 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 a variety 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 numerous time ranges with completely different quantities of apparatus. Some are physique weight, some are with residence exercise tools. We’ve got, uh, tools that you just discover in a fitness center or issues like barbells and heavier tools when you’ve got a storage fitness center otherwise you wanna take it to the fitness center. 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 achieved along with your January problem in February, and that doesn’t, it’s completely nice. What you wanna do is have a plan for what you’re gonna begin sooner or later in February so that you could 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 turn out 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 have to have that nice vitality and have my physique simply proceed to answer my exercises as a result of I do know I’m in command of 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 quite a bit and possibly you simply want some one thing fast for vitality so that you don’t revert to snacking on meals which can be simply accessible in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s unsuitable to have a few of these meals, however when you’ve got a base of protein, then that’ll identical to give your your mind a few of the amino acids it wants. It’ll give your muscle tissue a few of 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 concept. There’s so many different nice ones on this wholesome, centered concepts for consuming. So choose a pair that possibly sound good and even simply choose one, you understand, that seems like an vital, uh, supportive focus for you and know that you just’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 purpose. And one which I wrote right here for myself that I’m all the time considering 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 vitality is decrease or not pushing as laborious after I’ve had a poor night time’s sleep, for instance. So issues that, uh, that can enhance your immune system too, embrace consuming your wholesome meals recurrently and, you understand, taking it simple when you must and attending to mattress when you may. And people may 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 could be an excellent bonus purpose for February is precisely what I would like for you and on 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 in the present day, 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 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 just a few extra inspirational examples. Possibly you wanna really feel wholesome, possibly that’s like a approach 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 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 might need one thing already in thoughts for what you wish to have in March on your, on your feeling that you just’re gonna convey on 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 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 e-book 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 colour outdoors the traces. We all know that there’s in all probability gonna be some plot twists that we will’t clarify or anticipate, however having this define is gonna actually enable you keep on monitor in issues that matter to you.

(16:38)
That’s why we’re doing it. So 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 completely different lengths and kinds. And I simply discover that my rock your life members have a variety of success as a result of they’re, they’re all the time wanting ahead to a, the subsequent exercise of their problem they usually’re crossing every day without work as they go in our dwell interactive calendars. After which they’re additionally like excited concerning the subsequent plan. And they also’re capable of actually see superb progress over time as a result of they 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 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 understand, I’ve been very dedicated to within the final a number of years is supporting ladies in numerous life levels. So we now have a variety of calls for on our time as ladies, and typically we’d like a distinct schedule for our exercises or our coaching than what’s simply, you understand, supplied. So I’ve a variety of completely different scheduling choices, completely different challenges, and I even have these customized scheduling and strategies for learn how to use the proper scheduling choice 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 actually assist us see higher outcomes with our coaching. So just a few actually good vital stuff to contemplate.

(18:14)
Now when you’ve written down your train plan for March, I would like you to consider what your consuming focus will likely be. So check out that sheet and possibly select one purpose or two if you’re impressed or one thing looks like it could go collectively rather well. Now for me in March, it’s the spring, it’s approaching and I’m fascinated with extra greens and I’m, I’m all the time fascinated 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 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 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 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 possibly that’s one thing that’s inspiring to you as effectively, or possibly it’s one thing else. However the fiber focus can be a very vital one due to course we wanna actually assist our wholesome intestine and our digestive stream 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 weight loss plan they usually’re additionally actually vital. We had been simply touching somewhat 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 vital 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 now have this actually fascinating 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 vital 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 objectives for March. We’re going to possibly get some inspiration from the worksheet that I gave you on that final web page and check out what you may like to incorporate in your bonus objectives. Now, I had touched on sleep as one of many issues that I embrace in right here as an, as an concept. 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 ensure that I focus again in on that purpose 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 just wanna be sure to embrace extra of. Or possibly you wanna, I’ve received stuff about,, together with a yoga apply or stretching extra round your exercises. There’s a variety of various things that you would do this possibly fall by the wayside as life will get busy. So we will 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 take pleasure in and do this exercise with me. I might actually love to listen to any highlights of what’s developing on 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 in the present day’s workshop. And you can too get entry to Rock Your Life, which is my superb ladies’s health group the place we now have all of our problem packages and we’re always including new ones. We’re educating new lessons each week you can drop into or try at any time in our class library, which is open 24 7. We’ve got a whole lot of wholesome recipes, we now have so many nice methods to assist you in reaching your whole well being and health objectives, providing you with that accountability piece, that assist that you just deserve, and actually that point of interest that you would 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 look ahead to for every chapter that you just write on your primary character this yr as you progress. So thanks once more for spending time with me in the present day. 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, joyful New Yr.