5 Foolproof Motivation Hacks

(00:15):
What’s up, Rockstars Coach Betty Rocker right here. Hey, nice to speak to you. Thanks for tuning in Right now, I wished to speak about this subject of motivation as a result of I discover that it’s, it’s exhausting to take care of on a regular basis. It’s exhausting to discover a option to proceed ahead with issues that we have now perhaps dedicated to or deliberate to do. All of us have a whole lot of actually nice intentions generally, after which we fall off observe. So if this has been you lately otherwise you discover that you simply battle with this periodically, I wanna offer you some concepts and the explanation why that could possibly be, and a few methods to, you realize, preserve going and likewise to not beat your self up for falling off observe on a regular basis, as a result of it’s very regular to ebb and stream along with your routine. And so, I simply wanna say that proper up entrance that one of many causes I’ve actually embraced this philosophy of all or one thing, has been to present myself and all of you grace and area to love get by way of life.
(01:13)
You already know, like there’s much more to life than simply our well being and health objectives. They’re tremendous necessary foundational items of dwelling a protracted life and a wholesome physique that you simply love. However there are different issues that occur. And it’s necessary to only know that the muse that you simply construct will all the time be there to help and serve you. If you’ll want to take a break from it, you possibly can come again to it and beating your self up if you’ve needed to step again since you acquired unwell or another person that you simply deal with acquired unwell, this isn’t good for you. You don’t, you don’t have to be down on your self for that, you realize, simply, you simply choose again up and preserve going. However when it comes again to only the day by day motivation to maneuver ahead with objectives that we’ve set for ourselves and commitments and intentions that we have now, I really feel like there are some actually particular the explanation why we are able to sort of fall off observe.
(02:07)
And I feel if we speak about them, it may be actually useful for figuring out after they come up, what you are able to do about them. So one of many causes is we get bored. So if you happen to, if you happen to’re somebody who likes a routine, that may be a good thing as a result of it helps you, you realize, observe by way of in your objectives. You’ve acquired a time that you simply wish to perhaps work out every single day, otherwise you’ve acquired a, a day of the week that you simply choose to, to go grocery purchasing and make your meals for the week. Perhaps there’s, you realize, a bedtime that you simply’ve set, you’ve acquired a routine, however generally we get bored or we wanna similar to deviate from that. And it’s, it’s straightforward to, to begin to similar to lose your, your motivation to maintain going. So perhaps you simply want slightly little bit of selection.
(02:52)
Your physique actually does crave selection and, and also you do want some choices. You want some outs, you want some, some methods to differ it’s that you simply’re doing, so like with regards to meals, as an illustration, if you happen to’ve been sort of caught in a meals rut, which occurs to me, occurs generally once I’m similar to actually busy and I’ve been cooking the identical two meals for like your complete month. , proper? As a result of I simply don’t have time or power to consider greater than that, I get actually bored. And so as a substitute of constant to cook dinner meals or search for new recipes, I’ll begin getting takeout or I’ll begin deviating from my actually complete meals meals that I do know actually give me the most effective power. And that’s not nice as a result of I’ll begin to simply not really feel good. I’ll, my abdomen will get upset. And so if I can determine that, that I’m simply bored, I’m like, oh, I simply want some new recipes.
(03:44)
So that will encourage me to go search for some new recipes and sort of give myself one thing new. Even when I’m simply sticking to a few easy recipes, it could be that I simply want one thing new and one thing thrilling. Identical factor goes in your exercise routines. In case you are doing the identical factor time and again and you might be simply losing interest with it, you most likely simply have to spice issues up. So it could be time to look into a brand new routine. It could be time to take a look at some totally different exercises or, you realize, strive one thing new. And if you happen to’re in, as an illustration, if you happen to’re in Rock Your Life, in fact you would go to our class library and discover tons of various exercise concepts and and exercises to do. You could possibly additionally seize a special problem. We have now over 50 challenges to select from of all differing types.
(04:26)
So these are some enjoyable choices if you happen to’re a member. We even have simply, you possibly can simply get exercise packages for me which are improbable and I, I actually do encourage you to observe a exercise plan with an skilled coach, whether or not it’s me or another person, as a result of I really feel like all of us really want extra than simply random YouTube movies, or exercise movies as a result of it’s straightforward to overtrain. And one of many issues that I actually discover helps the individuals who work with me is the shape cues and the fixed give attention to posture and alignment and actually considering rather a lot about, you realize, how our physique features from the bottom up and the issues that we do in our day by day lives. Like what’s your job? How are you utilizing your physique in your day-to-day life? And the way is that affecting your posture and alignment? After which if you happen to go to your exercise, how will you guarantee that you’re coaching the muscle tissue that assist strengthen you and never overtraining muscle tissue that you simply’re already utilizing in your day-to-day life.
(05:22)
So an ideal instance of that will be if you happen to’re sitting in a desk all day and also you’re working along with your arms in entrance of you, you most likely have to work on strengthening your again muscle tissue extra. As a result of along with your arms in entrance of you, you’re continually working your chest muscle tissue, you’re additionally sitting all day. So you’ll want to rise up and work the posterior chain work, the glutes, work the legs extra, assist construct that energy and steadiness into your physique. In order that’s why I say, you realize, it’s a good suggestion to work with an skilled coach. When you’re acquired any person in individual that’s improbable, they’ll actually tailor issues to you. However if you’re, um, saving cash and you discover any person who you want and belief, get a program, observe it, after which change your program again to speaking about not being motivated since you’re bored.
(06:06)
Perhaps you’ve been biking by way of like the identical two packages forwards and backwards for your complete 12 months or for some time, you realize, simply since you appreciated them if you acquired them they usually had been efficient, it might be that they only aren’t gonna be as efficient for you anymore as a result of your physique has reached a sure stage of adaptation to the problem offered by that program. And also you really want one thing totally different to problem your physique in a brand new means. Problem your muscle tissue to reply otherwise. Perhaps you want totally different rep ranges or totally different strikes. You already know, your physique’s made up of all of those totally different muscle tissue and you’ve got all of those totally different ways in which your physique can transfer. So, uh, I feel that if you happen to wanna handle boredom, that’s a extremely good way to consider how, if that’s true for you, that could possibly be one thing that could possibly be actually, actually useful is to only look into spicing issues up slightly bit.
(06:56)
After which one other factor that sort of dovetails in with boredom, that is like, the second factor I I feel occurs rather a lot to us is burnout. And burnout is sort of like a mixture of boredom and overload mixed, proper? So we get burned out as a result of we’re probably over coaching or perhaps you’re not doing too many exercises, however you’re drained. And so the exercises that you simply’re doing are literally making you are feeling overtrained as a result of they’re greater than your physique can get well from. And that is straightforward to do by chance. Like, so if you happen to’re nonetheless in your common biking years and you’re going by way of a extremely worrying interval of your life, otherwise you’re simply not getting a whole lot of sleep, otherwise you haven’t been consuming sufficient, you possibly can run your physique down and and never understand it. After which your coaching, you don’t have the constructing blocks that you’ll want to help the extent of coaching that you simply’re doing.
(07:50)
And so that you begin to actually get depleted and, and burned out. And this will make you are feeling such as you’re not excited to enter your exercise, you’re not excited to do a whole lot of issues ’trigger your power ranges are literally dropped, so that you’re actually burned out. And if you happen to’re in perimenopause or publish menopause, um, you realize, as we begin to lose that biking estrogen and progesterone that we had in our common biking years, that is the place we, our resilience to train begins to go down a bit. As a result of estrogen actually is an enormous key participant in supporting muscle constructing. And, and as we lose it, um, we really want to coach smarter and tougher, however in a brand new means with extra technique. That’s why say if you happen to’re in rock your life, you’ve most likely seen how the entire challenges have totally different tracks so you possibly can observe them.
(08:43)
When you’re in peri publish menopause, they’ve, you realize, particular personalized relaxation days so that you could strategically prepare tougher on the times you prepare, after which take the correct amount of restoration days round your exercise so that you could actually optimize your physique’s capability to adapt and develop muscle tissue. You do have slightly bit extra resilience for this if you’re slightly bit youthful, if you’re in your biking years due to that perturbation of estrogen and progesterone and also you, your physique absorbs its amino acids out of your protein very well, so it’s in a position to restore and get well. However as soon as we recover from 40, we’re not absorbing these protein, the aminos from protein as simply. And it’s, it’s tougher in your physique to get well. That’s why you want extra strategic restoration. You have to be hitting your exercises exhausting if you do them. So you’ll want to be rested and recovered going into them.
(09:26)
However this, it’s straightforward to burn your self out, particularly I really feel like in perimenopause the place we’re simply making that transition and a few of us don’t understand that we’re within the transition. So we’re beginning to get pissed off as a result of we’re feeling just like the issues we used to do, they’re not working the identical anymore as a result of there aren’t a whole lot of choices or schooling for us accessible. We expect, properly, I’ve to do extra of what I’ve been doing earlier than, so I have to eat, most likely eat much less, go on a eating regimen. I most likely have to train greater than I’m proper now. And we find yourself getting depleted and burned out due to that. So that may be a cause that, you realize, we, we expect we’re not motivated and we expect we’re failing and we expect we’re not doing sufficient, nevertheless it’s really we’re burned out in depleting our power.
(10:08)
And we could possibly be doing that in any totally different life stage that we’re in. And that’s simply one thing to actually examine in with your self about and, and take into consideration, you realize, am I balanced in my coaching? Am I, you realize, am I depleting myself or am I, am I, you realize, nourishing myself and am I listening to my physique? Am I taking sufficient relaxation days to help myself? And if you happen to’re, if you happen to want steering, in fact I’ve that accessible for you. And I simply actually need you to learn about that and take into consideration that. Now, another excuse that you simply may cease feeling motivated is that you simply’re simply overwhelmed. And that is additionally actually associated to the final two, I feel, as a result of, after which I additionally really feel like, I really feel like in the previous few years, actually since 2020, I really feel like this overwhelm, this sense of like, that life is so heavy.
(10:55)
I really feel like that a whole lot of us have been actually carrying that round with us on prime of the day by day stress of simply life and all of the obligations that we tackle ourselves every single day simply to get by way of life with our, you realize, incomes a dwelling and staying on prime of our well being and, and, and caring for your loved ones or no matter the entire obligations are that you must take care of. There’s all these competing messages, worry of unknown, like, what’s gonna occur subsequent? What’s gonna occur for future generations? What’s taking place proper now? Like, it, it’s so worrying and I really feel prefer it, there’s simply this type of large pressure on our our bodies that we are able to simply sort of get numb to and, and we sort of shut down. And it will probably simply be actually difficult to seek out inside your self, like want and drive to maintain exercising or preserve, you realize, pushing your self ahead with well being habits when you could have this compounded stress of day by day life and all of those new challenges.
(11:53)
And among the issues which have actually helped me get by way of the final couple of years. And, and you’ll have seen that I’m not on social media as a lot the final 12 months, or I’m not doing as many podcasts the final 12 months. And a part of that’s as a result of I’ve been caring for my psychological well being. I’ve been making an attempt to actually hearken to my physique and hearken to my power. And once I’m in a relentless fixed output mode, I can get actually burned out myself. And I, I really feel like overwhelmed by duty. And so what I come again to and what I’ve discovered is probably the most useful to get round a few of these adverse psychological loops that may sort of grind us down within the overwhelm that we really feel is in the beginning making an attempt to shift the framework of the dialog I’m having internally to considered one of gratitude.
(12:43)
As a result of then each second of every single day I might discover one thing. And as soon as I begin, I discover many issues to be pleased about. I could possibly be grateful. I imply, simply the easy proven fact that I’m sitting right here proper now speaking to you is admittedly particular. Like the truth that I can harness the ability of know-how to do that and you may harness the ability of know-how to do that and that you’ve chosen to be a part of this dialog with you proper now. Like, I’m tremendous grateful for that. Like, that’s superb. And I take into consideration all of the alternatives that I’ve and all of the issues I’ve been in a position to create for myself and my life and my canine, , my superb household. Like, I simply begin going by way of this record and it immediately begins to vary the framework of my mindset and begins to place issues in a greater perspective for myself.
(13:28)
I’ve additionally discovered my means again to my meditation follow, which at occasions once I’m overwhelmed, I simply utterly fall off of as a result of I’m simply overwhelmed. I simply get so busy. And like what I stated at the start of this podcast about the way you simply, you gotta give your self area and beauty to not do all the pieces on a regular basis completely. Like no one can. We’ve gotta have that every one or one thing mentality to only, simply take it straightforward on your self as you navigate by way of life, like life occurs. So I fall off my meditation follow, however then I come again to it and I can’t imagine how a lot better I sleep at night time simply doing one meditation a day. And I simply sit there and I follow this factor I realized from my buddy Emily Fletcher, the place I’ve this mantra, this phrase, and I simply give attention to the phrase and I lose observe of the phrase on a regular basis once I’m doing the meditation follow, however I come again to it, it’s like an anchor level and that’s a extremely useful meditation for me.
(14:21)
I additionally love meditations which are guided. I like utilizing just like the calm app and others. And it simply relies upon, similar to no matter offers you want that sense of peace and grounding that can assist you take care of emotions of overwhelm, I feel that’s actually, actually important. One other factor that sort of goes again together with the all or one thing theme is, is working towards forgiveness. And that is one thing that I’ve needed to actually study to follow on the common foundation as a result of it’s really easy to only, particularly with all of the, and the stress of day by day life to, to only wish to like blame different folks snap again when issues aren’t going our means. It’s actually exhausting to continually discover the grace, continually discover the nice, nevertheless it’s potential. We simply need to follow it. And that’s why I begin with forgiveness. I begin with gratitude, forgiveness first, perhaps for myself, for being impatient, forgiveness, making an attempt to stroll in any person else’s footwear within the second that they’re in and attempt to perceive it from their perspective.
(15:18)
What had been their intentions? I really feel like individuals are typically, they’ve good intentions. They’re not making an attempt to hurt us or harm us. In fact there are exceptions as everyone knows. And, and but if we are able to stroll in somebody’s footwear and perhaps see the place they’re coming from, we are able to follow that forgiveness. Um, that doesn’t imply we don’t set boundaries with individuals who have wronged us, nevertheless it does imply that we are able to let go of these dangerous emotions that sap our power, sap our capability to let go of issues that harm us. However that’s a deeper dialog. However normally, meditation, gratitude, forgiveness, and easy issues like making lists and organizing what I’ve in my head. ’trigger it’ll begin to spin out and spin round in my head. And I’ve talked to and coached lots of people with this follow of lists as a result of it’s actually useful to only see all of it written down generally get it outta your head.
(16:09)
Certainly one of my mates gave me this useful gizmo the place, you realize, and I’m positive a whole lot of you guys journal, nevertheless it was the framework of the software that was actually useful for me. When you’ve ever, um, made a stew, you understand how sooner or later among the stews you must skim the froth off the highest. I really feel like journaling generally is like skimming the froth off the highest of my mind the place I’m simply pulling out the stuff that’s simply additional that I can simply get away, get, get out of my head and like let go of it. And I’ll usually do a journaling train the place I simply free write for 10 minutes, simply skimming that foam off of my mind after which I simply by no means take a look at it once more. It’s simply, I simply get it out of my head and it feels I really feel lighter after I do it.
(16:49)
So you would strive one thing like that. Or perhaps you could have a journaling follow or a journaling framework that you simply’d wish to share. I’d love to listen to about it. I’d love to listen to what any of your practices are for coping with issues like overwhelm. Once I’m feeling overwhelmed, generally it’s actually exhausting for me to succeed in out to different folks as a result of I really feel weak or I really feel like I don’t wanna burden somebody with all of my issues. But it surely’s actually useful to have you realize, that, that sense that you simply’re not alone and to know that there are individuals who care about you and, and also you simply attain out. And I feel in that reaching on the market additionally comes, you realize, the, the considered different individuals who really want you. Like I do know that you simply’re the most likely the kind of particular person that individuals attain out to and know they’ll rely on.
(17:34)
And I, in case no one’s advised you the way a lot they admire you latterly, I simply, I would like you to know that you simply’re, you’re appreciated. And I, I simply know that you simply’re the sort of one who, who does rather a lot for different folks. And I, I feel that deserves to be acknowledged. So acknowledge your self for all of the issues that you simply do admire your self. Don’t be afraid to succeed in out. And, and I’m gonna transfer on to the fourth cause I really feel like we lose observe of our motivation and that’s that we don’t have issues to sit up for now. I feel after we get overwhelmed with life or we get burned out or exhausted, it’s exhausting to make issues occur for ourselves that we’re wanting ahead to. I’ve, I’ve learn the stats that it’s tougher for adults to make new mates and I feel, you realize, if you happen to get right into a routine along with your quick household or your remoted in any means from broader social life, it’s very easy to get caught in a rut of continually simply going to work, going house, going to mattress, you realize, such as you’re simply on this form of observe that doesn’t have any selection, that doesn’t have any, you realize, something so that you can sit up for.
(18:39)
So make the time to make issues to sit up for for your self. And I really feel like even like small micro occasions, one thing for the weekend that can make it easier to really feel extra enthusiastic about simply doing different issues normally. Like your exercise, when you could have issues to sit up for, it offers you that sense of one thing that’s arising. So that you wanna put together for it. And generally I discover that simply having, you realize, understanding somebody’s coming over to my home or understanding I’m going to somebody’s home, I wanna, I wanna ensure I get my exercise accomplished, or I wanna ensure I’ve eaten properly or I wanna cook dinner for them. And that may be actually, actually useful for simply getting your self to really feel, you realize, extra motivated, extra excited and normal about all of the issues that you must do. After which I feel the very last thing I wanna speak about is at this time is, is concerning the cause why you could have chosen to have a wholesome way of life within the first place.
(19:35)
And reconnecting with why it’s that you simply wish to pursue these objectives that perhaps you’re not feeling motivated to pursue proper now. And so if we simply take a look at train for instance, why do you wish to train? I do know for myself to start with, like again once I first began exercising, I appreciated how robust I felt and, uh, then I appreciated how good I regarded. I’m not gonna deny it. I imply, I used to be very excited to really feel like how I regarded was so superior and, and, and horny and, and bodily like highly effective. And I noticed over time that the aesthetic objectives had been sort of slightly bit an excessive amount of of a driver for me. I used to be slightly bit caught up in appearances and that wasn’t sufficient of a cause for me to proceed to coach or proceed to eat wholesome. I’d get so anxious about my weight, as an illustration, or about how I regarded in a washing go well with.
(20:32)
I’d not likely benefit from the second of swimming or being at, on the seaside or no matter. I used to be extra anxious about how I regarded than, um, how I felt and what my well being was like. And because of this, I made a whole lot of decisions that ran my power ranges. I overtrained I underneath ate, I, i I don’t really feel like I used to be very wholesome. And I, as I began to actually, I, I began going to remedy and, and actually digging extra deeply into the basis causes behind why, you realize, these had been drivers for me. Why? Like needing approval for a way I regarded was such an enormous driver for me. Um, I began to shift, you realize, what, what I wanted actually shifted. I I did that, I did, I did a whole lot of work round that in myself and began to actually really feel increasingly linked to this deeper, extra long-term have to be robust, autonomous and highly effective in my very own life from a foundational perspective.
(21:30)
And the muse for me was my bodily physique as a result of it’s the vessel that carries me by way of this life. And I began to actually take into consideration the interior organs and the, the, the cells in my physique, the blood vessels, the bone tissue, the muscle tissue, the fats tissue, and the way it all had this actually necessary function to play in my well being. And if I didn’t take into consideration these components of myself with love and kindness and the alternatives that I used to be making every day with the meals that I used to be consuming and the train that I used to be doing, if I used to be doing it for the mistaken causes, I didn’t get an excellent consequence and I didn’t get a long-term consequence. And I additionally would lose motivation to, to do all of these issues within the first place as a result of my causes weren’t very robust to start out with. In order my causes shifted to extra of a self-loving place of a spot of nourishment and energy and long-term well being, it turned simply as pure as getting up and making breakfast or consuming like simply as pure as respiration to, to wish to take these actions.
(22:36)
And I, I actually regarded to family members I’ve who’re older than me for inspiration. I’ve an aunt who’s in her eighties who she’s so wholesome and he or she, she walks on a regular basis. She, she simply, she, she continually pays consideration to her well being and he or she’s gone by way of all these totally different like phases of the, the, the generations which have come and gone, all of the totally different adverts and fads that she’s witnessed in her lifetime. And but she stayed true to some sure core rules that I really feel like are a part of why she has this unbelievable quantity of resilience. Like she went by way of, you realize, a surgical procedure not too long ago and, and the primary surgical procedure she had, she, she bounced again actually shortly, however the second surgical procedure she had, which was fairly shut after it was, she, she had, she skilled some, some signs and he or she didn’t really feel excellent.
(23:22)
And, and I bear in mind going by way of that and watching her and, and, and actually anxious about her for not how she wasn’t feeling properly. However I actually had this religion that due to all the nice work that she had put in, due to all of her well being practices and her well being habits, she was gonna come again robust. And he or she did. And that’s been true for a number of events that I’ve witnessed her undergo. And, and, and he or she’s, she goes again to her well being habits each time she goes again to her wholesome consuming. She pays consideration to her protein consumption, she pays consideration to her wholesome meals, she walks every single day, she does all of these items to remain engaged, to remain wholesome. And, and he or she’s continually open to studying new issues, which I feel is a big level in why she continues to have this unbelievable resilience, um, mentally and bodily and the stamina that she has to get by way of all of the issues that life throws her means.
(24:10)
So I simply take a look at her and I feel I wish to be wholesome and robust once I’m in my eighties. I would like to have the ability to be calling the pictures in my very own life. So the primary factor is your psychological talents to have the ability to have entry to them, to have the autonomy to, to decide on and to name the pictures. So taking management of your well being now, every single day you possibly can give it some thought like deposits that you simply’re making in your well being financial savings account that over time pays dividends. So like if you get sick, as an illustration, at any life stage, you’ve acquired the muscle tissue to climate that storm. Like it is possible for you to to get by way of that due to the resilience you’ve inbuilt along with your common day by day wholesome practices. And that doesn’t imply you’re figuring out every single day. It implies that you’re maintaining a healthy diet as a lot of the time as you possibly can.
(25:00)
It means that you’ve a daily train follow. It implies that you’re eager about having a daily bedtime and doing all of your finest to stick to that. It implies that you’re eager about your stress ranges, which all of us take care of, and also you’re utilizing practices, you’re being proactive about practices to take care of the stress that your physique has to mitigate. So I simply went by way of the 4 pillars of well being. You most likely seen that if you happen to’re accustomed to them, as a result of I actually really feel like our well being is simply this utterly holistic course of and there are various issues which are past our management as we age. Our hormones are going to vary. It’s a given as we age, our our bodies are gonna change. We don’t produce as a lot collagen in elastin, proper? We, we, we undergo a whole lot of totally different levels in life as ladies and as males and our our bodies change.
(25:43)
However there are specific issues which are all the time inside our management. And people are the alternatives that we make about these 4 pillars of well being. And people are sleep, vitamin, stress administration, and train. And people are issues that if you’re being proactive and staying on prime of these practices as finest you possibly can bear in mind all or one thing, you’re going to have extra resilience. You’re gonna have extra entry to raised well being, extra power as you undergo time and actually be capable of take pleasure in a protracted life and a wholesome physique that you simply love. So I, I do know I framed this with motivation as a result of I really feel like that’s a problem that a whole lot of us battle with. So I would like you to actually take into consideration the place on this dialog you felt prefer it was about you probably the most. Like, are you bored? Are you burned out? Are you overwhelmed?
(26:32)
Do you not have issues to sit up for? Or do you’ll want to reconnect with why these items are necessary to you within the first place? And there’s no proper or mistaken why. I went by way of a pair examples of like levels of my life the place my why advanced. And I don’t suppose there’s something mistaken with the one that had the why that was an aesthetic aim. Like an individual of my, the model of myself who cared extra about how she regarded like that’s the place she was at and I wanted to be her as a way to get to the place I’m now. And people had been beneficial classes. So by no means say imply issues about your previous self. She was doing the most effective that she might with what she knew at the moment, proper? And we have now to forgive her for the errors she made, but additionally do not forget that that lady set us as much as be the girl we’re at this time.
(27:17)
And the alternatives that we make at this time are gonna set ourselves up for the girl that we change into tomorrow and the girl that we change into in 10 years, 20 years and on. So actually take into consideration why it’s that you simply care about these subjects, why it’s that you simply wish to prepare, why it’s that you simply wish to be stronger and, and simply tune in and, and let me know. I’d love to listen to from you. Let me know, you realize, what, what’s occurring with you. When you’re not feeling motivated and perhaps you feel motivated, perhaps you’re feeling tremendous motivated after this dialog, you’re like, I’ve acquired this. I hope you do. And simply know that I’m all the time right here for you and examine us out and rock your life if you want some particular steering round your, um, coaching round your vitamin. In case you are in any totally different life stage that you desire to particular steering in your coaching with perimenopause, publish menopause when you’re coaching in your common biking years. We actually do have that dialog and have personalized packages for you within Rock Your Life. So thanks once more a lot for tuning in and hanging out with me at this time. I like speaking to you and I sit up for connecting with you once more very quickly. As all the time, I’m Betty Rocker. You might be so superior, flawsome and superb. Bye for now.