by Candice Scott | Sep 10, 2020 | Health, Motivation, Workouts
Every person on this planet has had a year unlike any other. That is something I do not think any of us ever thought we would be saying…..
We have gotten thrown for a loop in regards to how we live, how we interact, how we do life day to day. We have had to learn to adapt and learn more patience. Who knows maybe you have even had to lean into your faith more. I know I have.
Then there is our health and wellness. If there is any takeaway from this year it should be that we need to make our health a priority. We need to take care of ourselves NOW so we do not have to be at risk later. That means work on eating better, losing weight if were at an unhealthy level, and strengthening our heart and lungs, etc.
Yet so many of us have fallen off track with our fitness routine. It could be due to gyms being closed, or maybe it is due to our mindsets and giving up amongst craziness.
However, those justify all reasons why we NEED fitness even more. It is also why we need accountability even more.
In this blog I am going to go over why accountability is so key, especially in tough times.
If you have fallen off track, do not lose hope, you can get back on! You just have to take that step and keep showing up after that.
WHY ACCOUNTABILITY MATTERS DURING HARD TIMES
1- Stress is high and temptations are in front of you
When we get stressed out, it is normal for us to turn to something that comforts us- would you agree? When you are stressed, do you turn to food? Or alcohol? Or something else? It is human nature to go after comfort and relief. We want that anxiousness to go away, so we go for how ways to numb it.
Unfortunately that is also how we end up in worse shape than we started. Our stress hormones go up, then we are eating junk or putting some sort of toxin in our body. When that happens our body stores more fat (in basic terms) because it thinks we may need it later – this makes us pack on weight and then start to feel even more down on ourselves.
2- If you are alone in your choices your more likely to turn to old habits
When you have no one checking in on you, or anyone to hold you accountable, then it is more likely that you will turn back to your old ways. When someone is there you are less likely to do so because you will have to own up to them. It will make you think twice.
3- It gives you a purpose day to day
When you have some sort of accountability in place, whether a person or a plan you have a reason to go after it each day. One thing I have learned from myself, clients, and friends this year is that every day when there was a plan in place, we felt a little better. Even when working from home if you have a plan or schedule for the day it wouldn’t be as mundane. The same can be said for fitness. When you have a workout plan and you work at it, you will only feel that much better about yourself.
1- Because you need action steps
Without a plan in place, how will you know when you have succeeded at something? How will you know when you have made progress? How will you know if you missed a day? – The plan makes ALL the difference.
When you are working out you cant just wing it everyday or you will never succeed – you have to take it a step at a time, and get better over time. Plans make you accountable.
2- You need goals to work for
Why would you continue to show up every single time if you had no reason to? We ALL have something we want to work for, whether it is something like a race, or our health or just to lose weight or look good on that next trip. There is ALWAYS something. Setting an actual goal helps develop the plan of action to take to get there- hence a plan being important.
3- To measure your progress
If you do not celebrate the small stuff then you are less likely to stick with it. You have to recognize when you do something you could not do before, or when you have lost that 1 lb. Those little things add up. A plan helps you see this. It helps you look back and see when you could not do something x amount of time ago and where you are now. It helps you keep moving forward.
1- An Accountability partner will help you show up when you do not want to.
How many times have you not wanted to show up for a workout? How many times have you literally had to pull yourself out of bed or convince yourself for 30 minutes to go for that run or go to the gym?? We have ALL been there. When you have someone to push you, you’re more likely to show up.
2- To make you remember why you started
You may have had a bad week, you may have gained a little weight, or you just do not like what you see in the mirror today- so whatever you are doing is not working…. WRONG- that is definitely NOT always the case. SOOO many factors could go into why it is not working, but stopping is not going to get you anywhere. Pretty sure we have all been there too! That is even more reason to have someone in your corner. You need someone to remind you why you started in the first place.
3- To call you out
Really no explanation needed- you need someone to call you out when you screw up or when you doubt yourself. Who better to do that than someone who has a job to hold you accountable??
During any sort of hard time, having someone in your corner is key. Whether it is a family member, friend, spouse, or coach it does and will make a difference.
The quality of the people you surround yourself with and invest time in matters too. That is why it is important to have people who will be truthful and love and respect you as well as will motivate you to be your best, not bring you down.
Accountability really is the key to success in all areas of life. You have to keep showing up – if you don’t you won’t get where you want to be.
Hiring someone to help you in the area your lacking like a coach or professional can make all the difference. They can provide the knowledge and the plan you need to help you take those steps needed to get you to your goals.
That is exactly what I provide with clients virtually and in person. We develop a plan and we implement it. Whether it is together or on your own. Or with my new 6 week #WORKOUTPARTNER challenge . We celebrate the small stuff and the big, and I call you out when needed too. It is how it has to be done to work. It is why I love what I do, I love seeing clients succeed. If you are someone who is needing that extra structure, that accountability, that guidance to help you get back in gear you can start today- simply download the free workout below. You can do it anywhere 🙂
by Candice Scott | Jan 13, 2020 | Lifestyle, Motivation
Accountability is showing up.
It’s a means of being consistent, slaying resistance, and doing what is best for you and believing in yourself enough to do so.
We all want to be accountable in all areas of our life. Yet we struggle in some but not so much the others.
The answer: Priorities
It all circles back to what is most important to you (even if you do not realize it). If work is your priority then you will put other things on the back-burner to make sure it gets done. If losing weight is, then it gets top priority on the to do list. If your friends are (this is probably more so in college or highschool) but they would be top of the priority list in ways like hanging out or getting dinner, going on trips etc.
The problem is when we put all our eggs in one basket so to speak, the other areas of our life get less focus and therefore we don’t grow or better ourselves within them.
Making each area within our life somewhat equal if you will (meaning Professional Life, Family Life (relationships), Health and Wellness, Financial Life and Spirituality (believing and having faith in something whatever it may be) will only make us stronger all over.
Stop and think about this- when you have your relationships, your relationships are good you tend to good at work too, when your health is good you are more productive, when you feel good or are hopeful for something you get more done and focus on the good stuff. Am I right? Of course I am!
This is why ACCOUNTABILITY matters so much. If you can hold yourself accountable in each area then you are guaranteed for success in 2020.
I have five different ways to help you get accountable in each of these areas. You can find one of these that works for you and apply it in each area of your life (or maybe just the ones that need work) OR you can use them all. Whatever suits you best.
TOP 5 HACKS –
1- Find an Accountability Partner
- This can be someone or a group or even a program. Something that is going to keep you showing up. It could also mean spending money on someone like a coach or trainer, or a new program to make you use it. When you know someone is waiting for you, or you took a chunk out of your bank account for it, that can compel you to keep showing up. You can join mine – its free!! See below.
2- Focus on one thing to do each week and then add in small to do steps each day to make sure it gets done.
- For example – Say you are trying to save $125 this week (your big goal is to save $500 a month). So you start with doing a budget seeing where you can save money. Then on top of that add any spare change or cash to a box or jar each day. Then take the money you would’ve spent eating out and put it towards it. You could sell something you do not need to go towards it. You could stay overtime at work or do something to make some extra cash. Breaking it down to a daily to do is so much easier to accomplish than just saying I need to save $125 this week.
3- Figure out your why for each goal in each area and keep it front of you. Need more on this? Check out my last blog on your WHY.
- What drives you?? What is the real reason to your big goals. Your goal for wellness is to lose 10 lbs. Why is that? Is it to be able to move better, to decrease your risk for disease? That would be your WHY.
4- Make a big list of about 20-30 things you enjoy doing for YOU, Think self care (like read a book, take a bath, go for a walk, deep breathing, take a cooking class etc).
- EVERY day do atleast 2 of these things. The reason is when you are doing things you enjoy daily you are happier, when you are happier you make smarter choices.
5- Kick resistance -Start noticing when you are resisting doing important things throughout the day
- An example – First thing in the am. Get up when your alarm goes off. Don’t hit snooze.
- Getting on top of resistance and recognizing it and pushing through to be more accountable will only help you decrease stress on yourself, you will see more things happen and you will begin to recognize when you are more prone to resistance and try to bypass it
Being accountable can help us in more ways than we recognize. Small little changes can lead to big results over time. Some of those hacks may not make sense to you now but if you start implementing them now, you will see a big difference in a few months I guarantee it (if you stay accountable that is 😉 )
Learn more about how I can help – HERE.
Join my FREE Facebook Accountability Group – HERE
by Candice Scott | Jan 1, 2020 | Lifestyle, Motivation
New year….new you….. That is a terrible quote/saying.
Do you agree?
Let me explain- you are you for a reason, I am me for a reason. We do not need to try to be something we are not. We need to work on our strengths and improve our weaknesses to be a better version of us. Not a better version of something we are not or think we should be because of society. That is a recipe for unhappiness.
The new year can totally mean improvements though.
The biggest factor in becoming better versions of ourselves is determining our goals or desires for 2020, and then, stopping and thinking what the driving force behind those are. Aka… Your WHY.
You see each of us has desires and things we want. We could want to lose weight, to become debt free, to be stronger, to get a new job or promotion. BUT behind each of those things is a driving force making us want them. Something deeper.
When we figure out what that is, and focus on doing things surrounding that. THAT is when we start succeeding and reaching goals. Not because we have a step by step plant to get there, but because we make small steps that make us feel better, gain confidence in that area and in that process we are able to keep working towards our overall big goals because we do not give up. We grow in the process.
Most goals are not reached because we get frustrated when we do not do one thing right, or two… but when we get frustrated and just give up it does nothing for us. We typically do this because we are ONLY thinking about the weightloss or that promotion. When we think of WHY we want those things and focus on that instead, we tend to keep going.
Here is an example:
The WHY behind it
- “To be able to play with your grandkids and not get out of breath and decrease risk of health problems”.
- You start by going for a walk 10 minutes a day because you know you 1- enjoy it, 2- you get some self care or you time, 3- it is making you healthier. (if you miss a day because you enjoy it you will go back to it the next day you can and keep moving forward with that habbit)
- As you keep the walks going you eventually bump the time up, and then decide to do a little more and add in strength or resistance training with a group or trainer.
- You then decide to make smarter choices with food because you recognize your progress in the other area after a few weeks, and start adding in more whole foods more days than not during the week.
- You are building your own confidence by doing something you love or enjoy and as a result it is keeping you showing up. You are focusing on doing something good for you to help you move and feel better….. and as a result you lose weight.
- You are focusing on your WHY and that establishes better habits because you relate it to your wellbeing and happiness.
- Decreasing stress WHILE working towards a goal is a winning situation no matter how you look at it.
- Less stress – less inflammation – feel better – lose weight.
To recap- you need to figure out your why. Your why is what is the deeper meaning behind the big goals you want to achieve. Start with the goal then work backwards. Focus on doing things that keep you focused on your why and the goal will come to fruition.
I suggest taking one major thing in each area of your life –
Health, Professional, Education, Relationships, Spirituality (what ever that might be), Physical, Mental. Have one goal for each, and then work on the why for each. Some may overlap and thats ok. The less you have to focus on the better.
Write down your why and keep it around you, set reminders on your phone, stay focused and atleast set a reminder to reevaluate each month.
If you need help with this my quarterly goal setting printable may help. It does just the thing I am speaking of in working backwards, Check it out – Quarterly Printable