Hello, everyone! I am excited to welcome all of you to the DISCOVER YOUR ZEN program and really thrilled to get started with our first weekly coaching call!
Now before we start, I have to bring up this short disclaimer…
While I am a physician, I am limited in the ability to perform full exam & work-up on this call. So the information provided here is neither intended nor implied to be a substitute for professional medical advice and is not intended to replace a complete consultation with your physician, nor does it constitute a doctor-patient relationship.
The first thing I want to do is a little housekeeping. I just want to go through exactly how this program works so you know what to expect.
As you have probably noted, you’ll be getting an email each day introducing the concept or task that we’ll be working on as we move through the program. That email will direct you to more detailed information that you can find when you log in to the DISCOVER YOUR ZEN home page and click on the program module for that day.
Each module will have a lesson or tasks for the day, or you may have both a lesson as well as tasks to do. But each day, it should not take you more than 25 minutes to implement the program. I wanted to make the program a seemless process of implementation.
There is also a Facebook group where you can post pictures, questions, whatever you’re thinking. It is a great source of support…which we’ll be getting into more today. Please don’t hesitate to ask me ANY questions or bring up ANY concerns you may have. I want to make sure you have all of the information you need to make this a successful journey to DISCOVERing YOUR ZEN.
So a quick preview of the next few weeks…
In week 1, we’ll be GETTING READY. So you’ve been receiving each of your daily emails. Basically, we’re getting ready for incorporating the diet program, incorporating the exercise program, the information regarding sleep, stress management, and time management. We’ll be going through all of those as we go through each week.
In week 2, specifically, we’re going to be addressing diet. You will be getting your meal plans this weekend, so you can preview things before we actually get started with the diet. Don’t worry, I’ve already programmed in the time that you will need to assess your kitchen, assess your pantry, make sure you have everything you need, plan out your recipes, and the meals that you actually want to use in your meal plan, the shopping you need to do, and of course the meal prep. All of that is already “programmed” into our program, so you won’t need to figure that out. But you will be getting those this weekend because I know SO many people are looking forward to seeing what that meal plan has to offer.
In week 3, we’ll be getting the workout plans, and again, you’re going to have some choices as far as what you’re going to be doing in the workouts…whether you want to work on more calorie burning or whether you want to work on strengthening. These workouts are going to be very individual as far as how you want to pursue your exercise plan. So that’s why these live coaching sessions will be important for you to tune in to…so we can get those personal issues addressed and get your program as individualized for you as possible.
So that’s basically how our weeks will go. Week by week, we’re going to introduce new topics and slowly implement this program over the course of the full 8 weeks.
So let’s move on to our topic for today which is…
Accountability and motivation are the determinant factors in meeting your goals. Personal accountability is an ongoing commitment to yourself to make healthy, responsible choices, and take ownership of your actions. Motivation, in most cases, is an internal factor, which prompts you to make certain decisions and take specific actions. Essentially, it’s the driving force behind what you choose to do, or don’t do, as the case may be.
In order to be successful, you need to develop and master the skills related to accountability and responsibility, as well as self-motivation and self-control. Practice does not “make perfect.” However, practice does make “persistent.” Persistence is a huge factor in attaining success.
You are in control. You make choices. You decide what actions to take. You also decide when to take those actions. You are responsible for your progress and your success. In business, your boss usually holds accountable for your portion of a project. In life, you have to hold yourself accountable. This can be difficult when what you want to do and what you should do are two totally different things. During these times, you need to do the “adult” thing…yeah, no fun, I know…and do what’s right. Your well-being and success depend on it.
Your ability to hold yourself accountable for “keeping your word” or commitment to yourself (and others) is, absolutely, critical to meeting your health and body goals, as well as every goal you have. Nobody can control what you think, say, or do. You are the only person who can control you. The bottom line is that unless you are accountable, you will never really change your bad habits.
If accountability or self-control is difficult for you, you can develop and strengthen those skills. Here are a few strategies you may want to incorporate in your goals and your plan. Remember, your plan is, basically, your prioritized to-do list and your first step to being accountable.
Goal Priority – Make meeting your goal the top priority. Schedule your daily, weekly, and monthly goal activities on a printable calendar, as well as on all of your devices. Keeping the day and time consistent also helps to keep you accountable. Unless there is an actual emergency (involving blood), do not alter the activity time or your commitment to it. You are automatically busy during those times.
Journal Daily – Select a very specific time each day to write in your “health accountability” journal. Just as you have a “wake-up” time, schedule a time to write in your journal. Include details about your day. The more details you can add, the easier it will be for you to see unhealthy patters and make changes to your plan to address these.
Daily Education – Read about something that relates to your health goal every day. You’ll have the information from your program module each day. But after the program is over, it could be the latest developments, an inspiring book, posts in a health related group, etc. Share the info on social media. Be prepared to answer questions and reply to comments.
Set Alarms – The busier you are, the more important it is to set reminders. You’ve already got your activities scheduled on all of your calendars. You know where you’re supposed to be at specific times. However, last minute phone calls and such may throw you off track. Set an alarm on your watch, phone, or device. Don’t set multiple alarms for the same thing. You want to train your brain to recognize something specific. Train yourself to take action when you hear the alarm.
Use Creative Visual Cues – Place your exercise equipment, gym bag, and/or your workout clothes in an unconventional place like in front of the door. You may have done something similar with trash bags on trash day.
You know yourself better than anyone else does. Identify your problem areas regarding accountability, commitment, and self-control. Put together a set of strategies and actions that will continue to help you develop the accountability skills you need to succeed.
There may be times when you need a little help from others. If you find that something from your past is blocking your efforts, work on removing that block. Get help from a close friend, family member, or professional, who understands the issue and can give you extra support.
For many people, goals are easier to accomplish if it feels like a team effort, whether it’s a team of 2 or 200. If you are one of these people, surrounding yourself with supportive people is very important. As a part of this program, you get access to our private FACEBOOK group. The support you can get here is invaluable! You can consider finding an accountability or goal partner. Choose someone you trust and you can talk to, honestly. Someone that has similar goals is preferable. When each of you can talk about your goals, it helps you both make progress. A good partner can help motivate you and “call you” on something, if he or she thinks you are getting off track. Plus, you are encouraged by doing the same for your partner.
Sharing your experiences makes your goals more real. When you tell someone that you are going to do something, they expect you to stick to your word and do it. You are more likely to “allow” yourself to backslide. And let’s face it, if you don’t stick to your word or keep your commitment, people will bug you about it until you do. However, for the group or partner, this gets old. After all, it’s not their responsibility. That’s why you have to take the initiative, accept responsibility for yourself, and follow through.
Surround yourself with people that understand your struggles, inspire you, and help you stay focused. There are great groups online and in your local area or region. Look for local groups that have meet ups. If suitable groups don’t exist, start a local group. The more you can physically surround yourself with like-minded people, the easier it will be to implement your new lifestyle, a little at time, and accomplish your goals.
Tell your friends and family not just your accountability partners. They need to know you are making important changes to your lifestyle. If you keep your goals a secret, the people who are closest to you, and most likely to help you, won’t be able to support your efforts. Even if they don’t fully understand, they will support you because they care. Educate your family, friends, and even your co-workers about why you are trying to make lifestyle changes. They may even see your progress and decide they want to join you and become healthier.
Figuring out what motivates you can be difficult, especially since your motivation can change over time. What you do to motivate yourself depends on your personality, as well as your interests, sense of humor, and other things unique to you. Incorporate your interests and your sense of humor into your activities as much as possible. The more fun you have, the more rewarding your experiences will be, even before you celebrate meeting your goal. Here are a few motivation strategies you may want to use.
Add Humor – Wear a shirt that has a quirky saying that you find particularly funny and/or has a hidden meaning for you. Watching people read the saying can be hysterical. Make a mental note of how many people do a “double-take.”
Use Mementos – As you exercise, wear or carry a small item, which belonged to a loved one. This can be especially motivating, if the loved one would have been very proud of you and your progress. This can also work well if the item belongs to a child, grandchild, or another person that inspires you to meet your goals. Don’t have a memento? Carry a picture with you.
Write Creative Messages – This one might seem a little odd at first but it is fun and can be very helpful. If you are a Sci-Fi fan, it will probably be right up your alley. Every day, leave yourself a note in a specific place. The note should be positive and encouraging. Here’s the twist….
It should be written from the perspective of the “future,” successful you. In other words, write the message as if you’re sending it back in time to give the “present” you inside information or support. Doing this can help you envision better days and health ahead. It can also help you keep stumbling blocks from interfering with your progress and success. For example, you might write a post-it note on your computer screen at work saying, “Thank you for going on that walk outside during your lunch break today! 10 years from now you are so much healthier for it.”
The best thing you can do to keep yourself accountable and motivated is to be honest with yourself and everyone around you. Make it a point to keep family and friends in the loop and even get them involved in the process and the activity, whenever possible. Sharing your activities with others makes the time pass quickly and can build wonderful, lifelong bonds.
Be sure to email me or ask me in the Facebook group if anything comes up. And be sure to reply back to today’s email…the Day 4 email that I sent…so that I can schedule the next coaching call at a time that is most convenient for the majority of you. Just reply back with 2 or 3 days and times that work for you.
Good night everyone!
1) Log in to the Fitness App on your COMPUTER – https://doctorvenus.com/app-login/ – and go to the FORMS tab.
2) If you haven’t completed the Client Agreement form and the PAR-Q form from Day 1’s ACTION STEPS, do that today and sign them. Be sure to click SAVE when you’re done. (You can not receive the meal plan and workout plan when they are released until we have those completed forms on file.)
3) If you haven’t done so yet, join us in the Facebook group and introduce yourself! https://www.facebook.com/groups/TeamDrVenus/