Accountability

 

Accountability with prizes!

Accountability can such a key player in being consistent and moving forward on your health and fitness journey!

Every month I commit to photos and measurements.  I actually weigh in every day – not because the number on the scale defines me or my day, but because it helps me evaluate how I am doing with nutrition, with making consistent choices and prevents me from getting too far off track.  For me it is great accountability to my daily goals. That number though doesn’t show me as much as my measurements and photos do!

One pound of muscle weighs the same as one pound of fat… Right? A pound is a pound! BUT, that pound of muscle takes up less space!  It is more compact and streamlined. So you can weigh the same BUT look a lot leaner, and trim, and fit in your clothes better!

So taking photos monthly is a great way to see where you are, how far you have come AND, to help you evaluate if your activity is taking you in the right direction!

The KEY time for me to take these photos and measurements is at the beginning and end of my workout programs! It is fun to see my results and, an added bonus, I can enter my results to Beachbodychallenge.com and earn a tank or tee and be entered to win MONEY prizes too!

I am offering an additional reason to do this month! And to earn that FREE shirt!

If you complete a Beachbody program and enter your results in the Beachbody challenge I will put you in the running to win a $25 Amazon gift card!

All you have to do is send me a photo of you in your tank OR a screen shot of the filled out challenge form!!!

Need ideas? Join me on in a 3 day refresh challenge in early December or join me as I take on The Work!

Are you in?  This is good for all Beachbody programs completed in 2020!

Then we will start again in 2021, as we are ALL a work in progress!!!  Our health is something we need to focus on for life… no sprints here!

What helps you with your accountability?  Do you have any tools that really help you?

Life is too short NOT to be healthy!!!

Exercise is hard work!  Lots of things are hard work!  Exercise though is imperative to good health and longevity!  The bright side... exercise can be fun!  You just need to find the exercise that you enjoy!
Anything that moves your body, offers some resistance, raises your heart rate... work a little harder and longer at it and you can register it as a workout! Gardening, mowing, dancing, even dog walks!  Calorie burning is calorie burning!  Some people do fancy workouts at the gym, some use DVDs, some play their Wii... you just need to find something, or a combo of things that work for you and DO IT!!!!

The other important detail is calories!  Life is too short NOT to enjoy that cupcake and that glass of wine... yes and no!  Totally depriving yourself can be a pathway to disaster and uncontrollable splurging!  BUT moderation, limiting and setting yourself up for success is vital to making any forward progress!  If you don't say no to the occasional treat or the daily glass of wine at times, chances are you are never going to burn more calories than you take in and you won't see any changes on that scale!  I bet you don't even know how many calories you eat on a daily basis!  and I bet it is more than you would guess!!!

My favorite tools for losing a few pounds:

• Get an accountability buddy!  If you have someone, or a group of people, who you workout with, talk about your workouts with or just keep up with on FB, you are setting yourself up for success!  You are less likely to give up if you have a friend rooting for you or even better... depending on you :)
• Food journaling.  If you write down every bite you put into your mouth, you are going to rethink that little candy bar from the Halloween bucket and that half of a PB&J sandwich your kid didn't finish!  Just the idea of writing it down can be a diet assistant ;)
• Set yourself up for success! If there is a food that you just cannot pass up... don't go near it!  Do NOT buy it for your kids and plan to not have any... we all have our weak moments so why risk the temptation. Surely your kids like some things that you aren't crazy about... so get those instead!
• Eat breakfast!  Studies show that people who eat a healthy meal early in the day set themselves up for success.  You are less likely to grab something unhealthy on the run or at the coffee shop and you will have more energy!
• Schedule your workouts so they are non negotiable!  Just like a doctor or dentist appointment!!!  Also, if you plan them for first thing in the morning you are less likely to get too busy!!!
• Find workouts that you enjoy!  If you like to Dance, try Hip Hop Abs, Turbo Jam or TurboFire; if you are hard core you will LOVE Insanity; if you want to get ripped, how about P90X or P90X2; limited for time, try 10 Minute Trainer; if you are just starting out and want to work your way in, try Slim in 6, Power 90, ChaLEAN Extreme plus many more!

I have a Fitness Challenge under way with workouts, Shakeology and meal planning.  I also have an accountability group so you can benefit from the momentum of others and share your own story!  I would love to help you reach your fitness goals... you just need to take the first step and decide to go for it!!!

Learn more about the Challenge here:

Not ready for P90X? Where should you start...

P90X and Insanity infomercials can have you riveted to the TV while you sit on the couch eating your ice cream... sometimes they inspire people to pick up the phone or get on the computer and order, other times they send you running for the hills thinking that you could never do those crazy things!!!

Which one are you?

P90X, Insanity and TurboFire are considered graduate programs. Sure you can start them from any fitness level but in reality you aren't going to be able to get ripped in 90 days if you have 100 pounds to lose or if you aren't physically ready to really BRING IT!!! That said, some people have been able to get amazing results in 90 days - some dropping over 60 pounds and finding the body of their dreams! In all reality it is usually best to find a workout that you will enjoy, that will boost your confidence and that will inspire you to plug in to 5+ days a week!

• A good place to start is walking. Go for a walk every morning, at lunch time, in the evening... whenever you can regularly plug it into your schedule! If you don't schedule it though, you won't do it!!!  Change it up with bike rides and jogs.
• 

• Pushups! Start with 5 in the morning, increase regularly and before you know it you will be able to do 20... on your toes - just remember to make a straight line with your body from your shoulders to your ankles (or knees), abs and glutes tight! 

• Tricep Dips on the side of the coffee table or on a chair edge. Face away from the chair, put the heel of your hand on the edge of the chair, bend legs as you lower your body while bending at the elbow.  As you get stronger, move your feet further away from the chair so they are supporting less of your weight!

• Squats and lunges are great for your legs and glutes!  Any time you are lowering your body just make sure that your knees don't shoot out over your toes... 
• For Squats-sit your booty backwards like you are sitting into a chair, chest raised and tighten those muscles on the way down and the way back up... hold and repeat!  If you look down you should be able to see your toes and make sure your knees are pointing the same direction as your toes!  
• For Lunges- step forward far enough so when you lower your body your front knee stays over top of your ankle with weight on your front heel and back toe.  Raise and lower or do walking lunges!

• Pick up a resistance band from Target, a sporting good store or my Beachbody site and start doing some resistance training for other body parts! Add resistance to the moves above or throw in some bicep curls, shoulder raises and rows!

So you have tried a few of these ideas and you are ready for a program?  Try Power 90 - the predecessor to P90X, 10 minute trainer, Slim in 6, Turbo Jam, Brazil Butt Lift, Hip Hop Abs, RevAbs or ChaLEAN Extreme.  Also check out the "Shakeology Workouts" that come FREE when you order Shakeology on Autoship (Shakeology is a great way to get your eating in line as well)!  These programs are great for people at all fitness levels but are definitely better choices for those of you just starting your fitness!

If you are just starting out and want some inspiration, check out this "Pay it Forward" workout with Tony Horton!  Do you have 30 minutes?  Give it a try!!!!

Take Responsibility

The first step to taking back your power is to look at your life, own your choices and ask how they have brought you to where you are, for better or worse.  Responsibility means not blaming anyone or anything for your situation.  That type of victim mindset saps your will and siphons your power.  By taking responsibility, you will start to see how the choices you make create your reality; this doesn't mean being able to control all the difficult things life may throw your way, but it does mean controlling your reactions to situations, people and events to effect the best possible outcome. It is your choice to let someone's criticism affect you; it is up to you either to fear life's challenges or to embrace them with positive faith in yourself.  Once you are conscious and accountable for your actions and reactions you can dictate the outcome of almost any situation in your favor! (excerpt from Jillian Michaels-Making the cut)
This can be in reference to all aspects of your life!   Set your goals and work towards them!  Once you reach them, make new ones!  Whether you are helping yourself or helping your children, you focus on where you want to get and you get there!  Climb over those obstacles!

Chalene's guaranteed weightloss tips

If you want to incorporate exercise into your lifestyle you need to find something you enjoy---your "soulmate workout program". Sure it is good to mix it up and add other exercise in, but always having something that you look forward to do makes it that much easier. Biking, running, Group exercise classes at the gym, TurboJam, Brazil Butt Lift, TurboKick, mountain climbing, jumping jacks....there are so many things...try something new until you find your "soulmate" exercise!




Accountability-the more layers you have the more likely you are to succeed. You might let yourself down, but will you let someone else down? I jump started my fitness 3 years ago with a weight loss contest amongst friends...guess who won ;)