You’re the Primary 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 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 as we speak planning our first quarter of the yr in relation to our well being and health. Now, what’s going to assist you to 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 primary character vitality 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 fundamental character.

(01:09)
So why don’t you seize that worksheet now, and in case you can’t print it out, don’t fear. You would 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 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 may take this template and apply it to just about any side 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 will help you with essentially the most.

(01:57)
And we’re going to work on placing collectively an overview for this fundamental 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 case 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 among the blanks. However we’re gonna do it collectively and I’ll provide you with some strategies as you’re listening alongside, however do have that in entrance of you in an effort to check out it and reference it as we go. Now, the very first thing that I wished 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 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)
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’re feeling impressed, possibly you could have a phrase that you’re already serious about this yr that you just wanna put down for January, and be happy 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 a little bit bit extra in depth than only a single phrase, please be happy to make this time your time. That’s why you’re right here listening, proper? You’re, you’re taking this time for your self since you deserve it. You’re the fundamental character. In any case, we wanna be sure that we’re setting you up for achievement. 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 fundamental character vitality ’trigger that’s one in all 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 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 now we have 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 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 alternative thrilling challenges and among the, the names of them are actually enjoyable and inspirational.

(04:47)
So one of many sheets on this doc I’ve given you is an inventory of the entire totally different Rock Your Life challenges that now we have as of the top of 2024. And I’ve them listed in accordance with how lengthy they’re. So now we have 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 totally 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 recognize what you’re establishing your fundamental character to do, to maintain 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 entire 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 typically in January what occurs is we get a little bit bit overwhelmed by attempting to pile too many concepts on high 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 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 totally different wholesome consuming targets in January. I would like you to choose a pair, possibly one or two fundamental 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 now we have to work at anymore as soon as they change into 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 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 recognize, that’s one thing that I’m targeted on. Right here’s some extra of the, those not snacking mindlessly. This is perhaps on the highest of your thoughts. For instance, in case you had quite a lot of vacation meals in December, possibly you’re considering, okay, I’m not gonna snack my, you recognize, simply write down a pair, two issues, most likely 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 fundamental 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 be able to 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 targets round our well being, I believe sort of by default. However I’d such as you to essentially, you recognize, simply write it down for January. You may wanna be serious about strolling a little bit bit extra after you eat, for instance. Or possibly you might be 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 may possibly wanna make time to see associates extra regularly. That’s a very necessary psychological well being bonus purpose as properly. So like, no matter sort 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 happy to pause this video at any time, pause this podcast and easily write down what you wish to add for every of those columns. After which we’ll transfer on to February. Now you is perhaps considering, properly, gosh, it’s not even February but, however I’m already doing this worksheet for February. Effectively, that’s as a result of an awesome story at all times begins with an awesome define. And also you’ve most likely heard the saying that failing to plan is planning to fail.

(10:04)
And I like that reminder, however I additionally don’t assume that any of us actually got down to fail , proper? We don’t imply to not have a plan, it’s simply that we don’t usually get a possibility like this to take a seat down and simply write down an overview. And that’s precisely why we’re right here doing this. And I don’t need you to lose this momentum that January and the brand new yr actually brings. I would like you to simply step into February with a plan in place and simply actually able to rock. And so I would like you as soon as once more to both take inspiration from my little sheet right here on this worksheet about the way you wish to really feel coming into February. How can we wanna arrange our fundamental character to really feel in February of this yr? I would like you to go forward and write down a phrase or a phrase or one thing that evokes you or makes you’re feeling excited to be your self in February.

(10:55)
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 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 quite a lot of like half one, half two, and there’s the sequel to the problem that you’ve got and there, and there’s all these enjoyable progressions that you are able to do due to course our physique adapts to the load that we give it and we wanna proceed to problem ourselves.

(11:48)
So there’s numerous actually nice alternatives in numerous time ranges with totally different quantities of apparatus. Some are physique weight, some are with dwelling exercise tools. Now we have, 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 totally different choices for you. And it’s so necessary to have that plan in thoughts. And, and also you won’t be fairly achieved together with your January problem in February, and that doesn’t, it’s completely high-quality. What you wanna do is have a plan for what you’re gonna begin in some unspecified time in the future in February in an effort 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 targets that you just set at the start of the yr. Now let’s transfer on to our consuming focus and right here’s one other alternative to proceed to stack the habits that you 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 got which 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 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 have to 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, preserving my shaker bottle with protein powder helpful for a fast snack. So this helps if you’re on the go loads and possibly you simply want some one thing fast for vitality so that you don’t revert to snacking on meals which are simply out there 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 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 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 choose a pair that possibly sound good and even simply choose one, you recognize, that appears like an necessary, uh, supportive focus for you and know that you just’re most likely going to proceed to habitually do the stuff 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 at all times fascinated by 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 evening’s sleep, for instance. So issues that, uh, that can enhance your immune system too, embrace consuming your wholesome meals commonly and, you recognize, taking it straightforward when it’s good to and attending to mattress when you may. And people may alone be the fitting bonus purpose 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 looks like it could be an awesome bonus purpose for February is strictly what I would like for you and to your fundamental 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 would like you to then actually have this to, to make use of as a focus, after which we will come again right here in the direction of the top of March and plot the following three months, the following quarter of the yr collectively. So how 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 just a few extra inspirational examples. Possibly you wanna really feel wholesome, possibly that’s like a method that you just wanna set your fundamental 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 may 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 fundamental character. And these can at all times change and evolve, however it’s enjoyable at the start 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 e-book or anytime we’re writing a narrative, now we have the define to type of give us the rules, however then we will at all times coloration outdoors the strains. We all know that there’s most likely gonna be some plot twists that we will’t clarify or anticipate, however having this define is gonna actually assist you to keep on monitor 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 Lifetime of all totally 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 and so they’re crossing every time off as they go in our stay interactive calendars. After which they’re additionally like excited concerning 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 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 recognize, I’ve been very dedicated to within the final a number of years is supporting ladies in numerous life levels. So now we have quite a lot 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 recognize, supplied. So I’ve quite a lot of totally different scheduling choices, totally different challenges, and I even have these customized scheduling and strategies for the best way to use the fitting scheduling choice for you in case 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 contemplate.

(18:14)
Now when you’ve written down your train plan for March, I would like you to consider what your consuming focus shall 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 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 usually could have tempting issues in my cabinets after I’ve had, uh, a, a celebration prefer 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 properly, 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 movement and all of our, fiber wealthy meals that, that we get from our entire grains, our fruits, our veggies, these are actually necessary to incorporate in our food plan and so they’re additionally actually necessary. We had 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 sort 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 now we have this actually fascinating specialised part of our intestine known as the estrobolome, which helps course of entry estrogen out of our system and preserving our hormones balanced whilst they start to vary, is a very necessary a part of going by way of that stage of life known 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 try what you may 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 fundamental character typically struggles together with her bedtime creeping again additional and additional because the yr progresses.

(20:44)
And so I wanna actually be certain that I focus again in on that purpose 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, possibly journaling extra is one thing that you just wanna be sure to embrace extra of. Or possibly you wanna, I’ve obtained 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 try this possibly 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 take pleasure in and try this exercise with me. I’d actually love to listen to any highlights of what’s arising to your fundamental character.

(21:36)
So make sure to 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 you may as well get entry to Rock Your Life, which is my superb ladies’s health neighborhood the place now we have all of our problem packages and we’re always including new ones. We’re educating new lessons each week which you can drop into or try at any time in our class library, which is open 24 7. Now we have a whole bunch of wholesome recipes, now we have so many nice methods to assist you in attaining 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 got a plan, not only for proper now, for this month, however to look ahead to for every chapter that you just write to your fundamental 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 packages, my associates. As at all times, I’m Betty Rocker and you might be so superior flawsome and superb, completely satisfied New Yr.