Tag: accountability

Let’s Talk Accountability

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The return of my home gym has me feeling extra appreciative and motivated after quite a few weeks of withdrawal. It took some major accountability to maintain a regular workout schedule, but it was more than doable. Summer calls for beach days, barbecues, and rosé…all day…right?! So how do you stay motivated to work out and eat relatively healthy with all of this fun and temptation? It’s all about balance and accountability. Here are some top tips for staying accountable all summer long:

  • Schedule, plan, and make your healthy choices a non-negotiable party of your life. Fit in a workout before the beach, (or run at the beach!) barbecue, party, and rosé. You’ll feel so much better enjoying the fun times if you balance them out with healthy choices. Staying on top of it also allows for some ‘wiggle room’ when you want that ice cream cone, glass of wine, or burger.
  • Try something new. While having a fitness routine is great, switching it up and trying new things is even better. Along with muscle confusion and the physical benefits of variety, it also helps to keep motivation high. There are countless fitness classes around the Hamptons, especially in the summer, so try a few and find some new ones you love! It’s MUCH easier to get to a class you love (even on a perfect beach day) and showing up is half the battle!
  • Make it fun. Eating healthy is not boring. In fact, it can be fun and pretty! Take advantage of in season fruits and vegetables and experiment with fun ways to prepare them, like grilling or making ice pops, smoothies, or skewers…Bon appetit to that!

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  • Challenge yourself by setting goals. No matter how big or small your goals are, make them clear, make them your own, and plan out the necessary steps you need to take to reach them. With a positive attitude, you’ll be achieving your goals and living your dream life in no time!
  • Think outside the box (aka gym.) Do an at-home workout, youtube workout, or, even better, go for a walk or run outside. Take advantage of the warm weather and gorgeous surroundings while you soak up some Vitamin D and fresh air for a win-win!

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  • Keep track. For some people, keeping a food and/or exercise log can be extremely effective. The practice of writing down what you eat can make you more aware of mindless munching. For others, it’s infeasible to keep a food journal, (and that’s ok!) but keeping track of your exercise or checking your workout off when you’re done can be extra rewarding.

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  • Buddy Up. Even with all of these strategies, it still gets tough to hold yourself accountable each and every day. That’s why we have workout buddies! Thankfully, when I’m feeling lazy, I’ll get a text from a friend “workout?” or “spin at 4:30?” and that’s all the motivation I need to commit. Be sure to make some workout buddies and be a workout buddy yourself, the more the merrier!

One Healthy Breakdown: No one said it was going to be easy, but it sure is going to be worth it, stay accountable this summer!

 

Drafting Your Wellness Team

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If you are what you eat, what role do the people around you play? A big one! There are a number of steps we can take to help ensure that we will be successful with our personal health and fitness goals. Writing down our goals, declaring them publicly, breaking them into smaller, achievable pieces, and creating affirmations all help to achieve success. There’s another BIG aspect to reaching goals that usually surprises my clients. That’s taking a ‘social inventory’ aka, drafting your wellness team.

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Whenever you set a new goal for yourself, it is beneficial to take an honest assessment of the people in your life. Who will be able to support you in your new dream? Who may ‘sabotage’ you on this new venture by challenging your new goals and measures to attaining change? These people may not actually want you to fail, but some people can be less supportive than others, and some may not understand or appreciate your personal goals.

Unfortunately, everyone in your life may not seem totally thrilled when you decide to make healthy life changes. Food and family are closely connected, which can sometimes be tough (think: the husband who dives into a gallon of ice cream every night, this month’s family birthday party, or your girlfriends at the weekly girls wine night out.) Food is central in most social gatherings. If you decide you are going to stop drinking wine every night, or not eat red meat anymore, give up ice cream, or be out of the house three evenings a week exercising, these commitments will most likely affect some important people around you. To help ensure success, I ask my clients to identify a hero, cheerleader, trainer, confidant, optimist, and accountability partner for their journey.

The HERO is the person we aspire to be like, your  This person has already achieved the goal you have now set for yourself. This person may be in your social circle, but they don’t have to be. It may be someone you admire from afar. Study the behaviors of this person. What qualities does this person have that has contributed to them achieving your goal? Copy those behaviors! Imitation is ok – if it works, it works!

The CHEERLEADER is the person who wants your goal to happen for you just as much as you do! They want the best for you, as should you! Choose this person carefully. It may be best if your cheerleader is someone who understands the journey and may have been successful at it themselves. Or, it may be someone who has simply always supported you in your life and you know you can depend on their encouragement.

The TRAINER is the person who has the knowledge to guide you in this goal. This can be a book, life coach, personal trainer, nutritionist, teacher etc. It will be the person/resource you rely on for answers and direction.

The CONFIDANT is the person you can tell about your goal. You can go to them in your most vulnerable moments. This person is an open, non-judgmental listener. They will keep your secrets. You can share your worst fears and the truth about a tough day. You can share the emotional highs and lows of the journey. Your confidant supports you in a meaningful way that enhances your spiritual wellness on this journey.

The OPTIMIST is the person we know who has a magical way of seeing the good in everything and anyone. This person does not even need to know you have set this important goal. Their positive electric energy is uplifting. These people have a powerful way of reminding us that positivity attracts positivity and negativity attracts negativity. Setting a new goal for yourself is also a great time to consciously try to move away from negativity in your life as much as possible.

The ACCOUNTABILITY PARTNER is the person that will kick your butt out the door on the morning you feel like sleeping in. This person could be the dedicated, fun person that spins every morning on the bike next to you. Get to know them. People in class notice when someone is missing! It may be another friend you have that has a similar goal. This person WILL NOT let you make excuses for falling off your plan…just the thought of them knowing you traded in your afternoon workout for a slice of chocolate cake makes you shudder!

So, make a goal, take a social inventory, and start drafting your wellness team! One person in your life may fit two of these roles; however, having a team of at least three different people is important for lots of support. The more people on your team, the better the support system you will have! Develop a consciousness about the role of the people in your life and how they may support your dreams. Good luck and good company!

One Healthy Breakdown: you’re not in it alone, take Norah’s advise and draft your team today – the stronger the better!

*Norah Benincasa is the owner of Pedal and Pose Fitness Studio in Concord, MA. She is a certified personal trainer, spin instructor, TRX trainer, Body Pump trainer, nutrition specialist, mom of five, and holds a masters degree in social work!