Why You Need An Accountability Partner

“Accountability is the glue that ties commitment to the result.” Bob Proctor

If you struggle to keep promises to yourself but find it is easier to keep commitments to others, you should use that to your advantage. Ask your spouse or a trusted friend to be your accountability partner. An accountability partner is a potent tool for anyone who struggles to keep promises to themselves, which means it is a powerful tool for anyone. None of us are perfect. We are all striving to do better, or we have given up on doing better. If you are struggling, congratulate yourself for not giving up like so many people have. Perhaps your accountability partner is also struggling with forming a good habit or eliminating a bad habit. You can help each other. You can give each other that little-added push to do better.

Once you have identified someone to be your accountability partner, follow this simple three-step process:

  1. Tell them your goal.
  2. Tell them what you plan to do each day to achieve your goal.
  3. Schedule a weekly check-in to review your triumphs and failures.

 Ensure your goal is measurable. If you cannot quantify it, you cannot measure your progress toward achieving it. Let your accountability partner know what daily disciplines you are going to install to reach your goal. Put your weekly check-ins on your calendar as a reoccurring weekly meeting. What gets scheduled gets done. This check-in must be a consistent event for it to be effective.

At the designated time, meet with or call your accountability partner. Recap your week. Share your triumphs and struggles. Celebrating your successes and receiving encouragement will create a positive feedback loop that will only make you more motivated to chase after your goals. The journey of self-improvement doesn’t have to be a lonely one. We don’t have to go it alone.

Social rewards are effective. They help us sustain motivation. We should share our journey with people that care about us. Having an accountability partner will provide that little-added push you need to overcome temptations when they arise. Having an accountability partner is a game changer. Knowing you will have to share any failures with your accountability partner might be that little extra incentive you need. It might be that little extra push that stiffens your resolve. No one likes to disappoint others.

I believe that at least 50% of the benefit you receive from having a personal trainer or career coach is the added layer of accountability it creates. High performers often have coaches. Many top personal trainers have a personal trainer to help them stay on track and avoid falling into a rut. When we discuss our goals with someone else, develop a plan of action, and then schedule regular check-ins to assess our progress we do better.

If you are SERIOUS; if you want to produce results, you’ll find someone to be your accountability partner. If you are hesitant to find an accountability partner, then you might want to admit to yourself that that thing you want to accomplish isn’t a priority. It isn’t worth whatever it is you must sacrifice to achieve it. When we are committed to achieving a goal, we shape our environment to make it happen. An accountability partner is one way of shaping your environment to put it on yourself to do better.

Learn more, Why Creating a Sense of Urgency is so Important

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Be Serious, Don’t Be Casual

People that are casual about pursuing their goals become life’s casualties. They are continually disappointed in themselves, but not too disappointed because they never really expected to achieve their results. They never put pressure on themselves to produce results.

Casual people take a lax approach to life. They have no written goals, and they don’t share the vague goals rattling around in their head with anyone else. The only time they come up is when they complain about not reaching them. These are the same people that waste their best hours chatting, gossiping, watching TV or addicted to social media.

Serious people expect to make progress. If their goal is to lose weight, they set weekly goals. They track their food to ensure they create a caloric deficit. They share their goal with supportive friends who they check-in with regularly to share their progress and frustrations. They spend their time with people that have achieved their goal and will be a positive influence on them. They put internal and external pressure on themselves to make consistent progress.

When someone tells me their frustration with losing body fat I begin by asking them, how many calories they are eating each day. When they say they don’t know, I know they aren’t serious. Many people complain about their genetics, but when I ask them how many calories they are eating each day, they don’t know. If you don’t know how many calories you are consuming each day, don’t expect to lose much weight or keep it off.

Learn more:

Flying Blind – If You Aren’t Logging Your Food You’re Flying Blind,

Top 5 Priorities of Effective Fat Loss and Looking Great, and

Group Norms & Expectation- Don’t Put Rocks in Your Backpack and Pebbles in You Shoes

 

Each Day is Your Life in Miniature

The reason I obsess about habits is that what we do each day is what matters. It is our life in miniature. If you aren’t happy on a consistent basis, then you aren’t going to live a happy life. If you aren’t working on improving yourself each day, a year from now, five years from now, you will not be any better than you are today. Habits are the invisible engineers of our lives.

The best way I know to engineer a better life is by engineering better habits. We have the most control over the bookends of our day. Wake-up reading, writing in a journal and exercising. Don’t fall into the common trap of making a living and not designing a life. It is so easy to lose sight of what is important. I did it for years. It is only recently that I realized that I need to stop, stand still, and assess.

We only have one life to live, and it isn’t going to start over. Don’t waste it doing what must get done and start doing what you want to get done. What you want to accomplish. What you want to achieve. Pursuing a dream and not achieving it isn’t the greatest tragedy of life. Not having a dream to pursue is. Life holds special meaning for those brave enough to pursue their dreams. “Hold fast to dreams, for if dreams die, life is a broken-winged bird that cannot fly.” Langston Hughes

Learn more, Identify ONE Wildly Important Goal.

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The Habit: Week-14 (Eliminate the Energy Vampires from Your Life)

“Stay away from negative people. They have a problem for every solution.” Albert Einstein

This week, our challenge is to eliminate the energy vampires from our lives. It is often said that energy is more important to your success than intelligence. None of us can afford to have energy vampires in our lives.

Energy vampires are easy to identify. They are always complaining about someone or something. They are constantly making excuses. Dale Carnegie often said, “Any fool can criticize, complain, and condemn—and most fools do.” They focus on problems and not solutions.

When someone presents a possible solution, they get excited about finding flaws. Jim Rohn described the pessimist’s life as very ugly. “A pessimist doesn’t see the sunset outside, he sees the dirt on the window.” He poked fun at the pessimist that got excited about telling you five good reasons why something won’t work. He said the pessimist is so stupid he doesn’t realize all you need is one good reason.

Attitudes, good or bad, are contagious. When Steve Jobs returned to Apple in 1997, the company was on the verge of bankruptcy. He held a staff meeting and explained the role passion would play in revitalizing the brand.

Apple is not about making boxes for people to get their jobs done, although we do that well. Apple is about something more. Its core value is that we believe that people with passion can change the world for the better.” – Steve Jobs

Steve Jobs prized passion over all other personality traits. It was the characteristic he valued most in employees. He cultivated it. He ensured everyone understood they weren’t creating products, they were changing the world. Who wouldn’t want to shape the world? He believed that smart, passionate employees don’t need to be managed. Their passion, intelligence, and drive will guide their actions; they simply needed to understand the company’s vision.

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Unfortunately, negative attitudes are more prevalent in our society than positive ones. That is why Week-12 focused on Overcoming Our Natural Tendency to be Negative. Negative is normal, but it isn’t helpful. We want to guard against negative influences. Our energy level is greatly affected by our physical and emotional state. Our physicality and psychology are inseparably linked. When I want to prime myself and generate energy, I like to do something that will get my heart racing for a couple of minutes. I keep a kettlebell in my home office for just that reason.

Next, I review my gratitude list and set my intention for the next activity. Both of these actions help me connect with my higher self. Gratitude chases away negative thoughts. It is impossible to be grateful and pessimistic at the same time. After gratitude, I set my intention. What is my desired outcome? What kind of energy do I want to bring to the activity?

Social contagion is real. We tend to mirror the behavior of those we spend our time with. If we spend our time with negative, low energy people, we will naturally begin to adopt their behaviors and attitude. This has been understood for hundreds of years. “If you live with a cripple, you will learn to limp.” Greek Philosopher Plutarch

“Say goodbye to the energy vampires in your life (the negative souls who steal your enthusiasm).” Robin Sharma

Get these energy drainers out of your life. These people only create drama and promote negativity. Tony Gaskins, motivational speaker, author and celebrity life coach says, “Evaluate the people in your life; then promote, demote, or terminate. You are the CEO of your life!” You cannot change the people around you, but you can change who you choose to be around.

“I will not let anyone walk through my mind with their dirty feet.” Gandhi

You should not expect to have a positive dynamic life if you surround yourself with negative people. Avoid negative people. They are toxic. They will rob you of your energy. In his international bestseller, The Energy Bus: 10 Rules to Fuel Your Life, Work, and Team with Positive Energy, author Jon Gordon describes these negative people as “energy vampires.”[i] He says “these people suck the life out of you and your goals and vision if you let them.”

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This book is mandatory reading for many football teams like the University of Tennessee and the Jacksonville Jaguars.[ii] Mark Richt, the head football coach at the University of Georgia, requires all his players read the book. When one of his players is being an energy vampire, he puts their picture up against a huge mural he had painted in their team meeting room. If you’re a leader, this is one approach to take, but I would suggest a more enlightened approach.

No one wants to be an energy vampire. If we don’t put the effort forth to cultivate a positive attitude, a negative attitude is our default programming. It isn’t successful, but it is natural. In the absence of light, darkness fills the void. Many energy vampires aren’t aware of their poor attitude.

As leaders, we want to create a positive culture and make it clear that negativity that impacts the team’s performance isn’t acceptable. People either need to get on the bus or off the bus. Energy vampires hate the sun, so if you create a positive culture, they may choose to leave of their own accord.

Unfortunately, some energy vampires will be unwilling to change or leave. Worst case scenario, these energy vampires are leaders in your organization. In the bestselling book, Extreme Ownership: How U.S. Navy SEALs Lead and Win the authors tell the story of a company whose Chief Technology Officer, (CTO) was tearing the company apart with his negative attitude.[iii]

The company’s CEO brought the authors in to provide leadership training and consulting services. The company had recently experienced a poor product launch and was operating in the red. The CTO refused to take ownership of his performance or that of his team. His negative attitude and poor leadership were impacting multiple departments.

The authors told the CEO the majority of his team was very receptive to the concept of extreme ownership, but one key leader refused to accept any responsibility for his team’s performance. The CEO knew before he was told, that it was the CTO. He had hoped the CTO would see the benefits of taking ownership.

The CEO was reluctant to let the CTO go because he had a great deal of experience and expertise. The authors told the CEO if he wanted to improve the culture of his company, he had to make the concept of extreme ownership a company standard. They told him that when it comes to standards, it isn’t what you preach, it is what you accept that matters.

Since the CTO refused to embrace the culture that the CEO wanted for his company, he was ultimately forced to terminate the CTO’s employment. The new CTO embraced the leadership philosophy, and the company’s performance improved.

If you aren’t in a leadership position, your main recourse is to simply avoid the energy drainers. Minimize your interaction with them. When you are in their presence, make an extra effort to be positive. Overwhelm their negative energy with your positive energy. Your positive energy must be greater than all their negativity.

If you want to be more proactive; you could read The Energy Bus and then suggest it to your supervisor. After she has read it, you could ask her what she enjoyed most about the book. You could ask her if she thought you could apply any of the concepts to your companies culture.

Attitudes are contagious. Seek to be a source of positive energy. Avoid the energy drainers and surround yourself with other positive people as much as possible. Reading or listening to inspiring messages daily will assist you on your journey of living a more positive energetic life.

Motivation doesn’t last, but if you make it a daily habit, its impact will be profound. We are what we repeatedly do. We must nourish our positive energy every day if it is important to us. If cultivating a positive attitude isn’t a daily priority, it wont be a priority. It will be neglected and forgotten about. A small investment of 5-minutes repeated daily will provide hours of positivity.

I hope you will accept this week’s challenge to cultivate a more positive, vibrant and energetic attitude. Eliminating the energy vampires from your life is an important first step. The next is to become a more positive person so that your positivity will overwhelm the negativity you encounter. Learn more, Control the Spirit of Your Day with One Easy Habit.

Until next week, good luck!

 

Be a source of positive energy by developing the habit of cultivating it daily. Change your habits, change your life!

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Best wishes and Best Health!

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Book Available on AMAZON – Paperback, Kindle & Audible Audiobook

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

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[i] Jon Gordon, The Energy Bus: 10 Rules to Fuel Your Life, Work, and Team with Positive Energy, Wiley; 1 edition (January 22, 2007)

[iI] Steve Megargee, “Self-help book has more teams riding ‘Energy Bus’,” Associated Press – Tuesday, September 16, 2014.

[iiI] Jocko Willink and Leif Babin, Extreme Ownership: How U.S. Navy SEALs Lead and Win, St. Martin’s Press; First Edition (October 20, 2015) Chapter 2.

 

 

 

 

90-DAY BOOK PROMOTION (20% off Paperback & FREE DOWNLOAD PROMOTION 19-23 March 2018)

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I want to thank everyone for their support and positive feedback. The purpose of the promotion is to show my appreciation and ask for your continued support (BOOK REVIEWS).

I want to show my appreciation by reducing the price of the PAPERBACK by 20%, offer the KINDLE version for $2.99 (with a FREE Download Promotion beginning Monday, March 19, 2018, through Friday, March 23, 2018. The price of the Audible audiobook is set by Amazon.

You can DOWNLOAD the book’s 20-WEEK PROGRAM, LIST OF EXERCISES (with Video Demonstrations), STARTER GUIDE HERE.

I would greatly appreciate it if you could devote 5-minutes out of your busy schedule to write a BRIEF REVIEW. Reviews greatly increase visibility on AMAZON; without them, our book is invisible.

“Men’s natures are alike; it is their habits that carry them far apart.” Confucius.

“We are what we repeatedly do.” Aristotle

First we form habits, then they form us; so why not engineer your habits to become the best version of yourself? Our book teaches high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

The promise: If you are committed to applying our 7-highly effective change strategies, you will translate desire into action; whatever your goal is; execution is the key. We don’t get what we wish for; we get what we work for.

“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.” – Benjamin Franklin.

CHAPTER ONE: WHY HABITS ARE SO IMPORTANT.
“Men’s natures are alike; it is their habits that carry them far apart” Confucius

CHAPTER TWO: ESTABLISHING A SENSE OF URGENCY
“Without a sense of urgency, desire loses its value.” Jim Rohn

CHAPTER THREE: TWEAKING YOUR ENVIRONMENT TO GOOD HABITS THAT SUPPORT FAT LOSS
“Be as careful of the books you read, as of the company you keep; for your habits and character will be as much influenced by the former as by the latter.” Paxton Hood

CHAPTER FOUR: FIND BRIGHT SPOTS – INSTEAD OF FOCUSING ON THE PROBLEM, COPY SUCCESSES
“Identify your problems but give your power and energy to solutions.” Tony Robbins

CHAPTER FIVE: CREATING HABITS AND LEARNING WILLPOWER

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” Aristotle

CHAPTER SIX: CREATING ACCOUNTABILITY & GENERATING SHORT-TERM WINS
“Accountability breeds response-ability.” Stephen Covey

CHAPTER SEVEN: CREATING A CALORIC DEFICIT MADE SIMPLE
“Your body keeps an accurate journal regardless of what you write down.” Anonymous

CHAPTER EIGHT: MAINTAINING LEAN MUSCLE MASS WHILE IN A CALORIC DEFICIT
“Food is fuel, not therapy.” Anonymous

CHAPTER NINE: STRENGTH TRAINING – IT IS HOW YOU BUILD A LEANER STRONGER BODY
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” Morihei Ueshiba

CHAPTER TEN: GET ENOUGH SLEEP; IT WILL CHANGE YOUR LIFE
“Early to bed and early to rise makes a man healthy, wealthy, and wise.” Benjamin Franklin

CHAPTER ELEVEN: CARDIOVASCULAR TRAINING – ANOTHER WEAPON IN YOUR FAT BURNING ARSENAL
“The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.” Muhammad Ali

CHAPTER TWELVE: GETTING STARTED – WHAT YOU WILL NEED, IN ORDER OF IMPORTANCE
“The secret of getting ahead is getting started.” Mark Twain

CHAPTER FOURTEEN: PROGRAM LOG & WORKOUT GUIDELINES
“The hardest thing about exercising is to start. Once you’re exercising regularly, the hardest thing to do is stop.” Anonymous

CHAPTER FIFTEEN: I HAVE FINISHED THE PROGRAM, NOW WHAT?
“Strength and growth come only through continuous effort and struggle.”-Napoleon Hill

CHAPTER SIXTEEN: CONCLUSION
“Some people dream of success, while others wake up and work hard at it.” Winston Churchill

THE BOOK CONTAINS:

  • 7 CHANGE STRATEGIES FOR ADOPTING A HEALTHY LIFESTYLE
  • FLEXIBLE DIET THAT DOESN’T PUT ANY FOODS OFF-LIMIT, including Alcohol
  • HIGHLY EFFECTIVE TRAINING PROGRAM BASED ON SCIENCE, not Bro Science
  • 20-WEEK WORKOUT LOG WITH PROGRESS ASSESSMENTS (Downloadable PDF)
  • 3 STRATEGIES FOR KEEPING THE WEIGHT OFF AND RESETTING YOUR BODY SET POINT

We focus on a sustainable lifestyle because if your program isn’t sustainable, neither will be your results.

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