You’re the Principal 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 immediately. Thanks for becoming a member of me. And what we’re doing immediately 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 immediately planning our first quarter of the yr in terms of our well being and health. Now, what is going to enable you to make this probably the most profitable use of your time is you probably have this free worksheet that I’ve created for you. It’s the principle character vitality define, and you may get that utilizing the hyperlink that I’ve added right here within the present notes. Or you’ll be able to simply go to bit.ly, that’s bit.ly/2025main as in principal character.

(01:09)
So why don’t you seize that worksheet now, and should you can’t print it out, don’t fear. You possibly can additionally simply use it as a tenet and write these down by yourself piece of paper. However after 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 fulfillment this yr. I would like 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 immediately on our well being and health, due to course, that’s what I may also help you with probably the most.

(01:57)
And we’re going to work on placing collectively a top level view for this principal character of your life, which is in fact, you. And we’re gonna set her up for fulfillment. And I need to begin with January. So should 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 offer you inspiration for filling in a number of the blanks. However we’re gonna do it collectively and I’ll offer you some solutions as you’re listening alongside, however do have that in entrance of you to be able to check out it and reference it as we go. Now, the very first thing that I 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 excited about ourselves virtually, if we simply take a step again and film how do we wish ourselves to really feel, how do we wish this heroine of our journey to get to really feel in January?

(02:57)
Plenty 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 could have a phrase that you’re already excited about this yr that you simply wanna put down for January, and be happy to even pause the podcast and simply take a couple of moments to jot 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 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 principal character. In any case, we wanna make it possible for we’re setting you up for fulfillment. So a number of the examples of issues that I’ve within the inspiration, sheet listed here are empowered, robust, wholesome, courageous, going after my targets, optimistic, embracing every day.

(03:56)
And naturally I’ve principal character vitality ’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 vital. That is your train plan. I discover that it’s actually useful to have an train plan in place in order that we have now an outlined program that we will progress by way of 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 targets type of fall into place round this focus in our lives. So perhaps you have already got an train plan in thoughts for January, and in that case, I would like you to jot down that down. We’ve got in Rock Your Life so many various thrilling challenges and a number of the, the names of them are actually enjoyable and inspirational.

(04:47)
So one of many sheets on this doc I’ve given you is an inventory of all the totally different Rock Your Life challenges that we have now as of the tip of 2024. And I’ve them listed in accordance with how lengthy they’re. So we have now challenges which are 15 to twenty minutes, 20 to 25 minutes, 20 to half-hour, 25 to 35, 30 to 40, 45, plus all of those totally 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 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 jot down down your train plan in that field on our worksheet so that you’ve got that in place and you understand what you’re establishing your principal character to do, to handle 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 vitamin 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 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 make it possible for we’re simply being conscious of consuming them in our complete meals as we go. So I gave you, a column in one among your worksheets of inspirational concepts in 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 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 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 it’s a must to decide like seven totally different wholesome consuming targets in January. I would like you to select a pair, perhaps one or two principal ones as a result of what’s going to occur is that you simply’re naturally targeted on these targets. You’re going to begin to stack different habits round these targets as they 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 have now 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 may not sound like a giant deal, however really 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 really higher for our nutrient absorption and our digestive course of if we’re chewing extra successfully and extra usually, 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 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 targeted on. Right here’s some extra of the, those not snacking mindlessly. This may be on the highest of your thoughts. For instance, should you had lots of vacation meals in December, perhaps you’re pondering, okay, I’m not gonna snack my, you understand, simply write down a pair, two issues, most likely max right here in your consuming focus for January.

(08:20)
And naturally you’ll be able to 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 principal 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 girl right here. We wanna simply set her up with some easy issues that she will 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 aim. And all of us have these like bonus targets round our well being, I believe form of by default. However I’d such as you to essentially, you understand, simply write it down for January. You would possibly wanna be excited about strolling slightly bit extra after you eat, for instance. Or perhaps you might be engaged on one thing together with your healthcare practitioner.

(09:07)
That’s an ongoing course of, that’s a authentic bonus aim that serves your well being, proper? You would possibly perhaps wanna make time to see pals extra ceaselessly. That’s a extremely vital psychological well being bonus aim as properly. 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 aim concepts. So once more, be happy to pause this video at any time, pause this podcast and easily write down what you need to add for every of those columns. After which we’ll transfer on to February. Now you may be pondering, properly, gosh, it’s not even February but, however I’m already doing this worksheet for February. Nicely, that’s as a result of an awesome story all the time 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 chance like this to sit down down and simply write down a top level view. 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 need to really feel coming into February. How will we wanna arrange our principal 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)
A few of the different phrases that I’ve on this sheet are flos, , impressed, balanced, aligned, and targeted, uh, form to myself and others. So there’s just a few few concepts and, and you’ll write your individual or you’ll be able to take some inspiration from what I’ve added for you. Be at liberty. After which in fact, our subsequent factor to do is to jot 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 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 a number of actually nice alternatives in several time ranges with totally different quantities of apparatus. Some are physique weight, some are with dwelling exercise gear. We’ve got, uh, gear that you simply discover in a gymnasium or issues like barbells and heavier gear you probably have a storage gymnasium otherwise you wanna take it to the gymnasium. All of those totally different choices for you. And it’s so vital 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 fantastic. What you wanna do is have a plan for what you’re gonna begin sooner or later in February to be able to purpose for that so that you simply simply step proper into February seamlessly from January, and also you’re gonna proceed to progress with the targets that you simply set at 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 simply, you began again in January.

(12:38)
So I’m going to learn you a few extra inspirational concepts from this worksheet that you’ve got that you may 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 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 charge of 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 so much and perhaps you simply want some one thing fast for vitality so that you don’t revert to snacking on meals which are simply obtainable in a merchandising machine, for instance.

(13:28)
And it’s not like there’s, that’s mistaken to have a few of these meals, however you probably have a base of protein, then that’ll identical to give your your mind a number of the amino acids it wants. It’ll give your muscle tissue a number of the amino acids it wants. There’s many issues in your physique which are use utilizing amino acids from the protein meals we eat. In order that’s only a one concept. 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 understand, that seems like an vital, uh, supportive focus for you and know that you simply’re most likely going to proceed to habitually do the belongings 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 all the time focused on 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 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 arduous once I’ve had a poor night time’s sleep, for instance. So issues that, uh, that may enhance your immune system too, embody consuming your wholesome meals usually and, you understand, taking it straightforward when it’s good to and attending to mattress when you’ll be able to. And people would possibly alone be the fitting bonus aim 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 seems like it will be an awesome bonus aim for February is precisely what I would like for you and in your principal 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 immediately, 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 need 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 all the enjoyable examples, and I’ll learn you a couple of extra inspirational examples. Possibly you wanna really feel wholesome, perhaps that’s like a approach that you simply wanna set your principal 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 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 in your, in your feeling that you simply’re gonna convey in your principal character. And these can all the time change and evolve, however it’s enjoyable at the start of every month to take this worksheet out that you simply stuffed out, check out it, see if it wants any changes and, and use it to achieve this month. That is simply a top level view, proper? Anytime we’re writing a guide or anytime we’re writing a narrative, we have now the define to type of give us the rules, however then we will all the time shade outdoors the traces. 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 enable you to keep on observe in issues that matter to you.

(16:38)
That’s why we’re doing it. So in terms of 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 they usually’re crossing every time off 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 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 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 understand, I’ve been very dedicated to within the final a number of years is supporting ladies in several life phases. So we have now lots of calls for on our time as ladies, and generally we’d like a unique schedule for our exercises or our coaching than what’s simply, you understand, offered. So I’ve lots of totally different scheduling choices, totally different challenges, and I even have these customized scheduling and solutions for the right way to use the fitting scheduling possibility for you should 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 phases 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 can be. So check out that sheet and perhaps select one aim or two if you’re impressed or one thing seems like it will go collectively very well. Now for me in March, it’s the spring, it’s approaching and I’m excited about extra greens and I’m, I’m all the time excited about greens, however March simply brings that to thoughts much more to the forefront. So I’ll take some inspiration from my sheet and I’m gonna 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 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 properly, or perhaps it’s one thing else. However the fiber focus can also be a extremely vital one due to course we wanna actually help our wholesome intestine and our digestive movement and all of our, fiber wealthy meals that, that we get from our complete 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 slightly 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 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 have now this actually attention-grabbing specialised part of our intestine known 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 extremely vital a part of going by way of that stage of life known 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 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 concept. I’m gonna write down prioritizing my bedtime. I do know that my principal character generally struggles along 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 aim 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, perhaps journaling extra is one thing that you simply wanna be sure to embody extra of. Or perhaps you wanna, I’ve obtained stuff about,, together with a yoga apply or stretching extra round your exercises. There’s lots of various things that you may try this perhaps fall by the wayside as life will get busy. So we will all the time refocus on these targets and are available again to them. In order that concludes your first quarter planning session and thanks a lot for taking the time to take pleasure in and try this exercise with me. I might actually love to listen to any highlights of what’s arising in your principal character.

(21:36)
So you’ll want to share them with me within the feedback. In fact, you’ll be able to 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 immediately’s workshop. And you too can get entry to Rock Your Life, which is my superb ladies’s health neighborhood the place we have now all of our problem packages and we’re consistently including new ones. We’re instructing new courses each week that you may drop into or try at any time in our class library, which is open 24 7. We’ve got a whole bunch of wholesome recipes, we have now so many nice methods to help you in reaching your whole well being and health targets, providing you with that accountability piece, that help that you simply deserve, and actually that focus that you may 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 stay up for for every chapter that you simply write in your principal character this yr as you progress. So thanks once more for spending time with me immediately. 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, glad New 12 months.