My personal struggle-how I am finally hitting my stride
I have been trying for years to create a habit of getting up an hour before my kids to get quiet time in the morning. It sets me up for a more peaceful day, one that offers a sharper sense of focus and a bigger grasp on my expectations. If I miss this opportunity, I wake up to what feels like a grand juggling act where my 4 kids take turns tossing in balls and it is up to me to not let anything drop. When this happens, the entire day feels like I am reacting rather than creating the day by design. Yet, even though I know first hand the benefits of my pre-kid quiet-time I struggle to make this a key habit....all until a friend asked me if we could be accountability partners to this same goal. We bought a simple devotional with daily 'lessons' to be done in our quiet morning house, and then check with one another on Friday's at the only coffee shop in town that opens at 6am. This has been a game changer. Not only am I finding the discipline to do the thing that creates so much more fulfillment in my life, but I have a duty to be a person of my word, and I don't want to disappoint my friend. You guys, accountability is ALL that it is cracked up to be. But don't just take my word for it...
What does the science* say about accountability and it’s effectiveness? The following information is about exercise, but based on my experience, I know that any key-habit formation, while adding the ingredient of accountability would produce similar powerful results. Check it out!
Studies show that having someone check in with you about your fitness goal just once a week
1. Makes you 1600% more likely to stick to your workout program
2. Increases total exercise per workout by 59%
3. Will double the results based on previous attempts. That is a 100% increase!
The results are undeniable. Accountability is a necessary piece in goal achieving and at TRUE, we strive to be a place where accountability is our culture. The health and fitness industry is filled with solutions to improve your life, but rarely do they discuss how to navigate the challenging terrain of the change process itself, which is where accountability does it's magic. If you haven't jumped into our monthly accountability group, now is the time! Our monthly accountability groups do three things:
· Enable you to reflect on the right goal for you with better questions
· Set you up with a team of motivated individuals, all working on common goals together
· Sets you up with weekly check-ins, mid-month workshops and other opportunities to keep you on the right track
Sign up for our next Group, kicking off Monday January the 23rd at 8pm.
But wait, there is more!
To kick of the new year, we are panning out and focusing on the total picture of health. This month we are implementing a "30-Day Healthy Lifestyle Challenge". The cost to join is $25 which enables us to have a sweet grand prize to the person who collects the most points (hits their goals).
Here is what the 30 days will look like
- Only eat complex carbs (No white rice, no white bread, no white pasta)
- Limit added sugar to 25 grams a day
- At least 7 hours of sleep OR be in bed before 11pm
- 10,000 steps a day, or exercise for 1/2 hour. (one free point for one rest day a week)
- Drink at least 8 measured cups of water a day. NO SODA. NO ALCOHOL
- Eat 20 grams or more of fiber OR 45 grams or more of protein OR eat 5 fruits/veggies a day
- Take a vitamin or spend 15 minutes in the sun everyday
- Floss OR express gratitude 5 times or for 5 things that day
- No eating after 8pm at night or 3 hours before bed
- Read something uplifting (self help book, scriptures etc...) or meditate for 15 minutes a day
- Your personal goal - clarified during the first workshop
*Researchers at Stanford University conducted a study in 2007, where two groups of people were given an exercise program (1). 50% of that group received weekly 'accountability' phone calls (where participants were called once per week to check on their progress), and the other 50% did not. The Stanford research showed a 59% increase in weekly exercise for those who received phone calls compared to those who did not.
Virginia Virginia Polytechnic University also conducted a similar study which showed that after 24 weeks, 63% of the participants receiving the weekly phone calls were still exercising, compared to just 4% of those who were not (2). Those who received the weekly phone calls were 1600% more likely to stick to their exercise program than those who did not!