accountability Archives

Caitlin recently completed on last nutrition challenge and lost 8.3 lbs and 5.75 inches. When asked what her favorite part of the challenge was Caitlin stated it was how quickly she felt progress. See her full story below!

You’ve been a member for some time now and you just completed the five week nutrition challenge. Why did you sign up for the nutrition challenge?

“I signed up for the nutrition challenge because I had been in a really good routine working out consistently and I felt ready to take on the changes that I needed to make better nutrition choices.”

Tell us a little bit about the successes you have had over the last five weeks.

“Over the last five weeks I have totally changed how I look at meal planning and what I’m eating. For me, a big thing was learning about meal prep, what choices were best and why. Over the last five weeks I’m eating cleaner and feeling better just by what meal choices I’m making. It’s been eye opening to what meal choices I was making before and not really conscious of it. That was a big thing for me.”

What was your first sign that you were making progress?

“First sign of making progress was how clothes were fitting. It came quicker than I thought it was going to actually. “

Were there any results that you got that maybe as coaches we wouldn’t have noticed?

“It impacted how I was sleeping. Because it’s impacting how I’m able to workout, which you may be able to see in the gym but not on paper. Its made a difference in performance and in my sleep routine and habits.”

What was a big obstacle that you faced that we helped you overcome during the challenge?

“A big obstacle for me was being more organized and planning in advance. I was looking forward to the challenge for the right tools for prep and being accountable. Prepping and making those choices. The challenge helped me get more organized. I quickly learned that the “stress” of taking a day and prepping meals and getting those good options easily available was much less than the stress of not having meals ready or good choices ready. That’s the biggest take away for me and knowing that I’m going to continue doing this because it’s changed my whole mind set. Its much easier to just take the time to make good things easily available. That’s less stressful than floundering trying to make good choices on the fly.”

You had good success, what were the top contributing factors?

“I loved the community aspect of it. Yes you earned your point checking in with people or using the Facebook group. It really did help get ideas from how other people are trying new recipes or what other people are struggling with, in the beginning, getting things going. It really helped a lot that you had this small group with like minded goals and like minded struggles at first. During Covid we couldn’t all necessarily be together, but it was something to look forward to connect and share, bounce ideas off each other. That was really big for me.”

If someone else was sitting at home, as the same person you were five weeks ago, what would you tell them about the nutrition challenge?

“I would tell them that the nutrition challenge is an important first step to take. Because I know five weeks ago, I thought – oh yeah I know I need to make better choices, I need to make some changes. The nutrition challenge helps you realize its just small changes that are very realistic, but if you keep them consistent and you’re held accountable and with like minded people, you realize that it’s not some broad big jump to take, its little steps that make a big difference over time. Five weeks ago I thought I had an idea of, okay yeah eat better, eat cleaner, but the challenge makes it realistic and is the perfect guide to make it realistic for your everyday. “

You know that eating healthy is important, right?

If I asked whether exercise is key for health and wellness, you’d say yes. So we already know that nutrition plus fitness is the magic formula for living a vibrantly healthy life, why don’t we do it? Why does one take priority over the other? Why do we put one on the back burner and then only get serious about it when we’re hit with bad news? Such as getting winded by one flight of stairs or a high blood-pressure reading?

Lean on others to start

In my experience working with hundreds of individuals at CrossFit Jungle Gym, the key is accountability. We’re often willing to let ourselves down time after time, but when someone else is counting on us, we show up for them.

We will willingly disappoint ourselves but will go far out of our way not to disappoint others. We make excuses, over and over, “the kids snacks”, “I was busy”… then followed up with “I’ll start on Monday”. After enough excuses you start building a pattern where you begin to believe you’re incapable of success.

Relying on others to hold us accountable is OK. Learning to hold yourself accountable takes time. When we’re just getting started, we need the extra assistance. We need encouragement and support while we develop good habits. At CrossFit Jungle Gym, we have a framework of accountability to help those wanting to get started. We have a 5 month plan to build you’re self accountability up. We start with the First 60 days… you get 3 weeks of ONLY 1-on-1 coach and appointments. Then for the next 4 months we do weekly attendance checks and send you reminders and encouragement, we check in if you’re not in, we acknowledge you every time you walk through the door, we high-five, we follow up and we celebrate your small progresses weekly and congratulate you at ever major milestone!

Help yourself and help others

Everyone at our gym helps in this accountability, it is part of our core values. That friend who is normally in class with you notices when you haven’t been there and sends you a friendly text asking how you’re doing. We let you know you aren’t forgotten and we want you here.

Now here’s where the truth hurts a little bit: No matter how much work we do to keep you accountable, it ultimately comes down to you. You have to consciously choose every day to make progress toward your goals. We are going to help, we’ll encourage you, we’ll teach you how, we’ll tell you why and make it relevant to you, but if you haven’t decided to do it for yourself, it won’t matter.

So how do we stop letting ourselves down and create a safety net for reaching our goals?

Here are 10 tips for holding yourself accountable to your goals:

Actively engage with the other members. We want to help you! It is our business! If you don’t engage, you are missing out on a big piece of the magic. We cultivate the community aspect of our gym because it is absolutely necessary, join in!
Set reminders on your phone. Schedule your workouts like appointments you can’t miss. Set the alarm for meal prep.
Tell a coach when you’re planning to come to class. By putting your intentions out there, you have created an expectation that you will want to follow through on.
Print off a calendar, hang it the first place you go in the morning. Cross off the days you hit the gym or stayed true to your nutrition plan so you can visually see all the marks of your success. See and watch the momentum build!
Share your story. Do it on social media, in person with others who are watching. Putting it out there for the public eye, makes it real! Even if no one on social media follows up with you, they could. No one likes to break promises, make a promise to your feed and keep it.
Take progress pics. Take progress measurements. To see our progress, we have to remember where we started. We get used to how we currently look quickly, the changes are subtle day over day and week over week. But we’ll never see progress if we don’t track.
Set quarterly goal-setting meetings with an accountability buddy. If you are a member at CrossFit Jungle Gym, you get quarterly goal setting sessions with a coach. If you aren’t a member here, find a friend who needs accountability, too, and make quarterly dates to review your progress and set goals for the future.
Constantly remind yourself of your “why”. Goals are great, but the reason why you want the goal is what makes it relevant. Is the pain of being called “squishy” by your child, painful enough to motivate you to wake up everyday at 5am? Is walking your daughter down the aisle 20 years from now? Once you have a solid “why,” put a reminder of it somewhere you can’t miss it EVERYDAY, internalize it and keep it close to your heart.
Don’t make it all or nothing. There are ups and downs, but your lifetime goal of health and happiness hinges on doing a little bit better most days. A bad day, week or month doesn’t kill your health. A little bit better at every meal will go a LONG way.
Reward yourself for reaching micro-goals. Everyone likes a prize, right? Set micro-goals along the path to your BIG goals and reward yourself for hitting those milestones along the way.

There are many other ways to keep yourself accountable, so find what works for you. Something that worked once might not work forever—switch things up often to stay excited and motivated about your success.

If you need help getting started on your health and wellness path, feel free to contact us! We would love to set up a No-Sweat Intro with you where we talk about you, your current lifestyle and your goals, and help you make a plan of action. Book one here!

Inspiration provided by Sarah Neal at CrossFit816.com.

https://www.crossfit816.com/post/keeping-yourself-accountable

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