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 right this moment. Thanks for becoming a member of me. And what we’re doing right this moment 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 right this moment planning our first quarter of the yr with regards to our well being and health. Now, what is going to show you how to make this probably the most profitable use of your time is when you have this free worksheet that I’ve created for you. It’s the principle character power define, and you may get that utilizing the hyperlink that I’ve added right here within the present notes. Or you possibly can simply go to bit.ly, that’s bit.ly/2025main as in important character.

(01:09)
So why don’t you seize that worksheet now, and should 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 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 achievement this yr. I need 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 facet of your life that you really want. However I’m gonna focus right this moment on our well being and health, due to course, that’s what I can assist you with probably the most.

(01:57)
And we’re going to work on placing collectively a top level view for this important character of your life, which is after all, you. And we’re gonna set her up for achievement. 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 will see that some concepts that I’ve listed out to offer you inspiration for filling in a few of 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 so 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 eager 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)
Plenty of us have that new power, that new pleasure {that a}, a yr brings, proper? And the way can we actually harness that and, and use it to do good issues for ourselves? So possibly you’re feeling impressed, possibly you have got a phrase that you’re already eager about this yr that you simply wanna put down for January, and be at liberty to even pause the podcast and simply take just a few moments to jot down 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 important character. In spite of everything, we wanna ensure that we’re setting you up for achievement. So a few of 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 important character power ’trigger that’s certainly one of 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 following 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’ve got 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 quite a lot of our different targets form 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 need you to jot down that down. We have now in Rock Your Life so many various 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 an inventory of all the totally different Rock Your Life challenges that we’ve got as of the tip 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 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 certainly one of 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 that in place and you already know what you’re establishing your important 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 vital as you already know. And naturally, train and diet do go hand in hand as a result of we don’t actually see the outcomes of our exercises if we’re not consuming sufficient meals for our wants. If we’re not sufficient protein for our tissue restore, if we’re not consuming sufficient carbs for our power ranges, if we’re not consuming sufficient wholesome fats to help issues like absorbing our fats soluble nutritional vitamins, our mind well being producing hormones, there’s so many want wants that our physique has for these key vitamins. And we wanna ensure that we’re simply being conscious of consuming them in our complete meals as we go. So I gave you, a column in certainly one of your worksheets of inspirational concepts on your wholesome consuming targets. And I discover that generally 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 form 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 it’s important to choose like seven totally different wholesome consuming targets in January. I need you to select a pair, possibly one or two important 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 turn 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 turn 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 an enormous deal, however truly if we chew our meals extra mindfully, if we sit and luxuriate in our meal versus like being distracted after we’re consuming, it’s truly higher for our nutrient absorption and our digestive course of if we’re chewing extra successfully and extra usually, that digestion truly begins in our mouth with a few of these, enzymes in our mouth and the salivary amylase for instance. And it’s vital to be in that calmer state after we’re consuming. In order that’s only one that I personally actually like for January as a result of you already know, that’s one thing that I’m targeted on. Right here’s some extra of the, those not snacking mindlessly. This is likely to be on the highest of your thoughts. For instance, should you had quite a lot of vacation meals in December, possibly you’re pondering, okay, I’m not gonna snack my, you already know, simply write down a pair, two issues, most likely max right here on 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, 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 important character with too many issues. She’s already, that is health and well being are only one facet of her life. She’s a posh 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 sort of by default. However I’d such as you to essentially, you already know, simply write it down for January. You would possibly wanna be eager about strolling somewhat bit extra after you eat, for instance. Or possibly you’re 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 possibly wanna make time to see associates extra steadily. That’s a very vital psychological well being bonus aim as nicely. 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 aim concepts. So once more, be at liberty 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 is likely to be pondering, nicely, gosh, it’s not even February but, however I’m already doing this worksheet for February. Properly, that’s as a result of a terrific story all the time begins with a terrific 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 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 possibility 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 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 need to really feel coming into February. How will we wanna arrange our 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 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, form 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 after all, 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 certainly one of 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 number of actually nice alternatives in numerous time ranges with totally different quantities of apparatus. Some are physique weight, some are with dwelling exercise tools. We have now, uh, tools that you simply discover in a gymnasium or issues like barbells and heavier tools when you have a storage gymnasium otherwise you wanna take it to the gymnasium. All of those totally different choices for you. And it’s so vital to have that plan in thoughts. And, and also you won’t be fairly carried out together with your January problem in February, and that doesn’t, it’s completely effective. 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 goal 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 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 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 which you could 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 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 power 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 useful for a fast snack. So this helps in case you are on the go so much and possibly you simply want some one thing fast for power so that you don’t revert to snacking on meals which might be simply accessible 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 when you have 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 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 choose a pair that possibly sound good and even simply choose one, you already know, 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 stuff you began in January. After which after all, 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 keen 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 power is decrease or not pushing as onerous once I’ve had a poor evening’s sleep, for instance. So issues that, uh, that may enhance your immune system too, embody consuming your wholesome meals repeatedly and, you already know, taking it straightforward when it is advisable and attending to mattress when you possibly can. And people would possibly alone be the appropriate 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 seems like it will be a terrific bonus aim for February is precisely what I need for you and on your 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 right this moment, 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 direction of the tip of March and plot the following three months, the following quarter of the yr collectively. So how will we need 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 just a few extra inspirational examples. Perhaps you wanna really feel wholesome, possibly that’s like a approach that you simply wanna set your important character as much as really feel in March. Perhaps 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 power.

(15:55)
All of those are nice issues to place down and also you might need one thing already in thoughts for what you want to have in March on your, on your feeling that you simply’re gonna convey on your important character. And these can all the time change and evolve, however it’s enjoyable initially 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 reach this month. That is simply a top level view, proper? Anytime we’re writing a e book or anytime we’re writing a narrative, we’ve got the define to form of give us the rules, however then we will all the time shade exterior 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 show you how to keep on monitor in issues that matter to you.

(16:38)
That’s why we’re doing it. So with regards to that train plan, I’m gonna have a look again on the Rock Your Life Challenges once more right here. And I’m gonna put down the Ripped Rockstar Problem. That’s a brilliant enjoyable one. And oh my gosh, there’s so many enjoyable challenges inside Rock Your Life of all totally different lengths and kinds. And I simply discover that my rock your life members have quite a lot of success as a result of they’re, they’re all the time trying ahead to a, the following exercise of their problem and so they’re crossing every time without work 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 all the time 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 help, the coaches and I are there to assist them as a result of they’re a part of our membership.

(17:27)
And that’s an enormous a part of, of all of our success. And I believe one of many issues as you already know, I’ve been very dedicated to within the final a number of years is supporting girls in numerous life levels. So we’ve got quite a lot of calls for on our time as girls, and generally we’d like a unique schedule for our exercises or our coaching than what’s simply, you already know, 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 right way to use the appropriate scheduling choice for you should you’re within the menopause years perimenopause or publish menopause, as a result of we do want some, some particular form of leeway with our, our coaching to restoration time as we get into these life levels that actually assist us see higher outcomes with our coaching. So just a few actually good vital 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 might be. So check out that sheet and possibly select one aim or two in case you are impressed or one thing seems like it will go collectively rather well. Now for me in March, it’s the spring, it’s approaching and I’m eager about extra greens and I’m, I’m all the time eager 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 possibly that’s one thing that’s inspiring to you as nicely, or possibly it’s one thing else. However the fiber focus can be a very vital one due to course we wanna actually help 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 vital to incorporate in our food plan and so they’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 sort 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, after all, is as a result of we’ve got 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 vital a part of going by means 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 possibly get some inspiration from the worksheet that I gave you on that final web page and check out what you would possibly like to incorporate in your bonus 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 important character generally struggles along with her bedtime creeping again additional and additional because the yr progresses.

(20:44)
And so I wanna actually be sure that I focus again in on that aim and ensure that 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 simply wanna be sure you embody extra of. Or possibly 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 would try this possibly 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’d actually love to listen to any highlights of what’s arising on your important character.

(21:36)
So make sure you share them with me within the feedback. After all, 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 right this moment’s workshop. And you may as well get entry to Rock Your Life, which is my superb girls’s health neighborhood the place we’ve got all of our problem applications and we’re continually including new ones. We’re educating new courses each week which you could drop into or take a look at 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 help you in reaching all your well being and health targets, providing you with that accountability piece, that help that you simply 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 sit up for for every chapter that you simply write on your important character this yr as you progress. So thanks once more for spending time with me right this moment. I hope to see you inside Rock Your Life, and in any of my applications, my associates. As all the time, I’m Betty Rocker and you’re so superior flawsome and superb, comfortable New 12 months.