Why Does Accountability Matter For Your Health Goals?

Why Does Accountability Matter For Your Health Goals?

Why Does Accountability Matter For Your Health Goals?
Author:Kristin Longacre

May 26, 2021

When making a health or lifestyle change, there is one important aspect that is often overlooked… accountability. 

Research shows that 8 out of 10 dieters try to lose weight on their own without any support system. Yet, the same research shows that 95% of diets fail and most will regain their lost weight within 1-5 years.

There is no coincidence in those statistics. 

We could easily get into the path of fad diets, but I’ll save that discussion for another day. For now, we are going to talk about accountability and how that can make or break the long-term effects of a healthy lifestyle change. 

Transforming your lifestyle into a healthier version is not impossible to do on your own. However, there are going to be days that you will need a support system to lean on to keep going. 

Let’s Talk About Support Systems

I have an incredible support system with family and friends. They’ve been my rock through the entire last year as I navigate working full time, having a family, going back to school and starting my own business…oh, and trying to maintain a healthy lifestyle at the same time.

However, outside my close circle of friends and family I found that having someone to bounce ideas off of, to text on the bad days, to celebrate the wins with, to work through coaching scenarios with and to talk to about time management, has made a huge difference. 

That one person has stuck it out with me through the last year and I often find myself getting off our phone calls with a new inspired energy, even if my energy was strong going into the call. 

What About The “Why”

A common motivational tactic when reaching for a goal is to “set your why.” In other words, what is your deep-down reason for wanting to hit your goal?

For example, a mom’s why can be to give her kids a healthy environment in which to grow up.

Some coaches or trainers will go as far as saying “your why should make you cry,” as it should be so strong and deep that everytime you think about failing your why, you cry. 

I believe your why is important, but I don’t want you to cry everytime you think about it. What if your why becomes too stressful? What if it is so big and so important that you feel like a failure for not being able to accomplish your goals? 

What if it makes you give up altogether because you feel like you can never give it what it deserves?

This is why you need accountability. 

Why You Need Accountability in a Health Journey

There is research to support the idea that “it takes 21 days to form a habit” is not actually accurate.

A habit is seen as something that is an automatic part of your day. It’s something you don’t need to think about to make it happen. 

Research actually shows that it takes 18 to 254 days for a person to form a new habit. The same study shows that it takes 66 days for that behavior to become a habit. [2009. European Journal of Social Psychology]. 

66 days. 

There is nothing wrong with taking time to build your new lifestyle. However, doing it on your own for 66 straight days (give or take 188 days) will not likely be easy every single day. 

On those days where it gets bad (or you want to cry because of your why) a support system is necessary for accountability. Having someone show up to check in with you on a schedule or be available by text could be the thing that makes or breaks your new healthy habits. There will be days when just knowing that someone else cares about you and your goals will change your entire mindset for the day.  

It not only makes you accountable to yourself, but it makes you accountable to someone — someone who is investing their time to help you achieve your goals and dreams. 

And, in turn, you may be helping that person achieve their why. A win for both of you!

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Does Accountability Matter In a Health Journey

Why Does Accountability Matter For Your Health Goals?

What Is A Health Coach?

What Is A Health Coach?
Author:Kristin Longacre

May 19, 2021

I know you have a burning question in the back of your mind that you’re hesitant to ask…what is a health coach?

Chances are you’ve heard the word “health coach” before, maybe even from me. There are many different types of health coaches, fitness coaches, nutrition coaches, etc. out there. Everyone has their own specialty and their own way of doing things, so it easily could get confusing. Do you need a health coach? Should you look into a health coach? What REALLY is a health coach? 

Let’s dig in. 

What Is A Health Coach? 

According to The Institute of Integrative Nutrition:

A Health Coach is a supportive mentor who helps clients reach their wellness goals and feel their best through personalized, one-on-one encouragement around finding the foods and lifestyle practices that work best for them.

Simply put, a health coach isn’t someone to tell you exactly how many calories to eat, what foods to cut out (although they may help you with an elimination diet) or how many hours to exercise to do a day. 

At least not the health coaches I hang around. 

We are here for HEALTH, not crash course diets. Together we will work to find what foods agree most with your body, what’s holding you back and develop ways to build a sustainable healthy lifestyle that works for YOU.

5 Reasons To Hire a Health Coach

1. Accountability

One of the number one reasons people give up on their health journey is because they don’t have a support system in place to help encourage them on the good days and work through the bad days. 

By hiring a health coach you would be gaining a built-in accountability partner. They may not be next to you physically every step of the way, but they will immediately be that extra level of support.

2. It’s More Than The Scale

They will help you focus on more than the scale. A Health Coach can help you with a variety of concerns. It’s not just about weight loss. Maybe weight loss is your main goal, but working with a health coach can take you further than the weight loss and help you maintain the healthy lifestyle long term. 

Health coaches also help focus on maintaining chronic conditions, improving diet, helping with exercise and working on your mindset around a healthy lifestyle. 

When working with a health coach, health is more than a number. 

3. Goal Setting

A health coach will help you plan for the long term while setting realistic goals along the way.

It’s no secret that your health can’t be improved overnight. However sometimes it can be hard looking at how to break your long-term goals into short-term goals. Working with a health coach can help you do this. 

4. There Is No Timeline

Working with a health coach means working on your own timeline. It’s not a 21-day program and there is no forced end date if you’re not ready to be done. 

You may accomplish some of your goals in 6 months, but it may take 18 months. There is no right or wrong timeline for health. Your health coach is there by your side for as long as it takes. 

5. It’s All About YOU!

It’s all about YOU! A health coach should not sell you into a special diet program or protein shake (immediately). Your health is their best interest and their job is to work with you through your specific concerns.

Some health coaches may also offer group coaching. It simply means working with a group of people who share similar concerns or are looking for group support instead of 1:1 support. 

At the end of the day, every person’s body is unique, so even if you are in a group setting you may get something different out of coaching than someone else.  

How Does it Work? 

Every health coach is different and has their own program. Some may focus specifically on women’s health, while others focus on mental health.  Some focus only on nutrition, etc. 

At Be Your Best Self Coaching, I work my clients through my Best-Self Formula: Research, Adjust, Heal.

Using these three steps we will be able to dig deep into your health history, your concerns, what’s holding you back and challenges you may face. From there we will be able to work on small adjustments that add up to big results.

Those results? Healing. 

You may be starting to see an underlying theme:  there is no one-size-fits-all health coach. There are a lot of different things you can do with a health coach. The most important thing to keep in mind is that your body is your body. There is no one else out there with the same body. Working with a health coach can help you figure out what works best for you and only you. 

If you are interested in learning more about working 1:1 with a health coach, stop by my health coaching page to learn about my programs. 

What do you want to know about working with a health coach?

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Should You Hire A Health Coach

Self Care – Why We Need To Focus On It More & How To Practice It

Self Care – Why We Need To Focus On It More & How To Practice It

Self care is more than a face mask and a tub of ice cream.

There, I said it.

Mental health has been a hot topic (for good reasons) throughout COVID. Everyone has suffered in some form or another.

October 1st brings the start of a new month. It’s a good time to sit down and evaluate how the previous month went. Even if the month did not play out how you wanted it to, it’s helpful to see how it DID play out as you plan for the next one.

As you look through your month, how did your self care look? Let’s be honest, things are stressful. Life is stressful. The world is stressful. Instead of waiting until we have a mental breakdown, self care needs to make its way up on the priority list.

Why Is It Important?

Self care is a piece of your overall health. You can’t be taking care of yourself without taking care of your mental health, even on the busiest of days. Not only does self care actually lower your stress levels but it can boost your confidence, help in weight loss and increase your energy.

Think of it this way… How often do you find yourself stuck when trying to lose weight? You’re doing everything right (eating and working out) but the weight is stuck. Your stress levels are through the roof… and suddenly when things calm down the weight seems to drop. The only thing that changed was your stress levels. (There are no guarantees, this just an example of how it fits into your journey)

Making time to lower your stress each day will make a long term difference.

It doesn’t have to be a bubble bath, there are so many different types of self care you can treat your body to.

Self Care Is…

  • A 30 minute walk
  • Turning off your phone
  • A dance party in your kitchen
  • Unfollowing accounts that don’t bring you joy on social media
  • Listening to a podcast
  • Doing yoga
  • Taking a nap
  • Drinking more water
  • Taking a bubble bath
  • Declutter your space
  • Turning off the TV/News
  • A tub of ice cream (you know I wouldn’t leave that out)
  • Treating yourself to a coffee you love
  • Calling a friend to chat for 20 minutes
  • Asking for help
  • Wear a cute outfit
  • Waking up earlier to have time for yourself
  • Cooking dinner
  • Watch the sunrise/sunset
  • Make a bucket list
  • Turn on your favorite scent in a diffuser
  • Write a letter to a friend
  • Saying no
  • Meditate
  • Play a board game
  • Plan a trip
  • Do your hair
  • Curling up with a good book
  • Spending time at a place you love
  • Exercise
  • Writing in a journal
  • Turning off social media

I challenge you to set a goal for the month of October. For 10 minutes a day, tune the world out and focus on caring for yourself.

What is your favorite form of self care?

3 Ways To Boost Immunity For The Start of School

3 Ways To Boost Immunity For The Start of School

As my husband said last week, Spring Break is finally over. Disclaimer, we completely acknowledge that eLearning last Spring was NOT Spring Break for teachers and kids. However, after being home for five months together right as Spring Break started, it felt like Spring Break never really ended. Getting ready for this change was big for me (and my anxiety) but most of all I needed to find a few ways for all of us to boost immunity as they headed back to school.

Little Man is rocking second grade in person with all of his friends. My husband is in his seventh year of teaching remotely from his classroom. Both are in unique situations and have different levels of social distancing available. One thing I’ve had to accept is that I cannot control what happens once they leave the house. We’re always concerned about ways to boost immunity after Summer break, but this year has been a little bit different with so many unknowns.

Outside of hand sanitizers, washing hands, masks, etc to prevent receiving germs, we have added in three additional steps to our routine to boost immunity for everyone in the house.

Boost Immunity With Multi-Vitamins

By far the easiest addition to our routine is adding multi-vitamins back in. I’ll be the first to admit, I’ve been bad about making the boys take their vitamins each day since we’ve been home.

We’ve been on the same jar of Flintstone Vitamins since early June and it was time to get everyone back on track.

They used to take a fish oil gummy with their Flintstones, however it was recently recalled. I did a little bit of research and found the Smarty Pants Vitamins had the most nutrients for them including everything from the Flintstones Vitamins AND the Fish Oil Gummy.

Boost Immunity

Turmeric in Smoothies

You know I’m all about loading up the smoothies with as many extra nutrients as possible. We always have spinach stuffed in there for some extra vitamins, but this week I started sneaking in something else…Turmeric.

Chances are if you’ve read a health blog in the last year you’ve seen Turmeric thrown out there. I had NO idea what it was but upon researching it, I found out it’s a form of ginger and it has some incredible benefits for your health.

1 tbsp of Turmeric contains:

  • 26 percent of daily manganese needs
  • 16 percent of daily iron
  • 5 percent of daily potassium
  • 3 percent of daily vitamin C

(Thank you Medical News Today for the specifics)

It is also anti-inflammatory and helps your body fight foreign invaders while repairing damage they’ve done. As we are fighting all kinds of sicknesses, it cannot hurt to fight off foreign invaders. Bonus, the taste isn’t nearly as strong as ginger!

An Apple a Day

Sure, maybe it’s an old wives tale but we are running with whatever extra help we can these days. Both of them take an apple with their lunch every single day.

Little Man is a fairly picky eater and is not a huge fan of eating anything but cheesy noodles, PB&J and pizza. I don’t feel nearly as guilty sending junk food for his lunch when an apple is there too. Little wins, right? Luckily it’s one of the fruits he will eat!

One medium sized apple has 14% of your daily Vitamin C and 5% of your daily Vitamin K. It’s an easy fruit to pack and no containers need to come home to be washed!

Overall, I’m a firm believer in any extra steps you can take to boost your immune system is worth it.

How are you handling back to school? What tips do you have to boost immunity?

 

How To Stay In Shape When You Are Injured & Can’t Run

How To Stay In Shape When You Are Injured & Can’t Run

Let’s talk about injuries and running. It’s one of those dreaded situations that no one likes to think about, however is part of the sport (or in my case, life).

A few weeks ago my 3-year-old left his duplo blocks out on the porch. This is a common occurrence and usually something I’m more mindful of. As I was chasing him out the door I forgot…and I rolled my ankle. Ultimately it was diagnosed as a sprain so I’ve been pretty quiet on any form of movement for just over a month.

For the last few weeks I’ve taken this time to slow down (literally and figuratively) and try some different exercises. Injuries suck, there is no doubt about it. Luckily this week I have been able to ease my way back into running, slowly.

If you’ve found yourself frustrated or injured lately, I have a few ideas for you!

Other Exercise Ideas

The first week I could barely put pressure on my ankle, so I took it extremely easy and stuck to just getting around the house. However, as I felt like I could move more I dove into a few new exercises.

Yoga is something I’ve never been able to commit completely to. This injury has been a wonderful excuse to change that. Between a local yoga in the park (with social distancing measures in place) and Yoga with Adriene, I have managed to start finding my confidence in Yoga. This will for sure stay in my routine as I start running again, it feels wonderful!

However, I felt like I needed something else as well. I wasn’t quite ready for 5 days a week of Yoga. Luckily, one of my favorite gymnasts had just kicked off a daily 15 minute abs. I’m sure they are geared towards young gymnasts (haha, not me) but they have been a humbling 15 minutes with some sore abs afterward.

One thing I’ve read over and over again is that the way your legs turn over while riding a bike is the closest thing to running. I tried going a few times while injured but my ankle had a rough time still.

How to Stay in Shape When You Are Injured & Can't Run

If you are looking for something else to do more long term, Youtube and Pinterest are LOADED with at home workout ideas. I also have loved Beachbody workouts in the past, although they are more high intensity, there were only a handful I would recommend while injured!

It’s not the same as a quiet run but injuries need rest… at least that’s what I keep telling myself!

What is your favorite non-running exercise?

It’s Okay To Be Afraid of Running

It’s Okay To Be Afraid of Running

Not long before my Sophomore year of high school my friend Nathalie showed up at my door and asked me to join the cross country team. For some reason, I said yes.

For three years I fought injuries (mostly) from gymnastics and ongoing ankle problems. After a three year running career I said goodbye to running forever and transitioned to throwing shot-put and discus on the track team.

Or so I thought that was the end of my running career. 

Fast forward a decade to early 2014.

I was a new(ish) mom struggling to lose that pesky baby weight. We had joined a gym and I was ready to use that membership to become the healthiest mom ever. Okay, maybe I was a little too competitive back then. 

One snowy February day, I found myself face to face with a treadmill. The ellipticals were full and I didn’t have the patience to wait for one to clear up. Up until this point I swore I would never run again. It had been a decade since I had run any distance but for some reason I pushed start that day.

The speed was nothing to write home about. With no background of how to build up mileage I told myself to run as long as I could.

I ran one mile.

To be a runner, you don’t have to run fast, you don’t have to run far.

“If you put shoes on and run, you are a runner.” – Kara Goucher (Strong)

By the end of 2014 I finished a half marathon and numerous 5k’s. After years of being scared of running, it changed my life. 

Over the years I’ve found that the hardest part of running, is putting on my shoes and getting out the door. It’s okay to be concerned about a route, fear the unknown of a race or wonder if your body can handle the miles. You never know if you don’t give it a try.

It's Okay to be afraid of running

Running can give you so many things that you would never expect a sport to give.

A Greater Appreciation For Your Body: This is something that took me a few years to realize. Running doesn’t require fancy equipment (but please get a good pair of shoes) it just requires you to put one foot in front of the other for a distance. It’s incredible what our bodies can do when our mind goes to work. Let’s not forget the extra toning and fat burning that comes with a run.

More Discipline at Planning: As a full time working mom I have to make the conscious effort to plan my running time. Whether it be (extremely early) in the morning, on my lunch hour or while the kids are off with dad somewhere… I know that planning is key. I know ahead of time how many miles I have time for and what type of workout I’m going to do.

More Love For H2O: Just getting out and going for a run I find myself already in the mood to drink more water. Finishing up a run makes it to want to chug a drink as soon as you get home. The more water you drink, the more toxins you flush out, the better you’ll feel.

I promise you, that by giving running a chance you are opening up a whole new world for yourself. So next time you find yourself afraid of the run, just try it… or as I like to say lace up and go.