"Embracing Accountability: A Vital Tool for Consistency and Success with Your Health and Wellness Journey"

Accountability: the state of taking responsibility or being held accountable for

How many times have you gone through a personal journey in your life and used accountability for continued success? Examples of accountability include- seeing a dentist every six months to get your teeth checked, a yearly check up with your family doctor, and attending church every week to strengthen your relationship with god.

Seeing a dentist every six months is accountability to maintain a good brushing routine. Visiting your doctor every year and getting check ups create accountability for continued success with your long term health. Showing up at church every week creates accountability to deposit into your spiritual health and overall wellbeing. Accountability is used in so many things that we do, and is a great tool to stay consistent with habits, behaviors, and actions that are aligned with your wellness goals.

As humans- we fall out of alignment with our goals all the time, and participate in habits and behaviors in the moment that feel convenient, give us instant gratification, and spike the dopamine receptors in our brain (giving us a quick high). Some examples of instant gratification habits/behaviors include emotional eating, reckless spending, and drinking alcohol to cope with anxiety. These habits may make us "feel good in the moment" but often times fail to make us "feel good long term."

My early 20s were filled with impulse shopping, drinking on the weekends to cope with social anxiety, and eating sweets and processed foods because I was bored. I participated in these habits very often- even though they did not align with my goals. My goals were to become happier, healthier, confident, and to look and feel physically fit. Even when I tried to practice habits that aligned with the above goals- I kept falling back into impulse shopping, drinking excessive amounts of alcohol, and eating processed foods over whole foods. Every few months the desire and motivation to improve my health would come back so I would set up a process, lay out my commitments, but struggled to follow through on them for more than a few weeks or months at a time.

Failing to follow through on healthier and improved habits that aligned with my goals made me feel defeated, upset, and lowered my self esteem to the point that I had low self worth and confidence in myself. I found myself on the internet mindlessly scrolling on other fitness influencers platforms (comparing myself to them), and buying into all those "get quick results fast" scams.  

It took me a lot of self help books, and podcasts to reprogram my negative self destructive thought patterns into more positive ones. I had to stop participating in dopamine spiking short term gratification habits like cleanses, detoxes, and fad diets. I was so used to comparing myself to others and talking down to myself; it took a lot of work to open my heart and mind to delayed gratification habits. These habits were going to take hard work, patience, consistency, and discipline. In spite of all the friction these delayed gratification habits caused I knew I had to start showing up for "me" and positively deposit into me more consistently to feel better about myself for the long term. Every time I kept participating in negative deposit habits that only made me feel better in the "moment;" I felt like I was getting further and further away from my true self.

I already had a process created to reach my goals. I just lacked the ownership to stay consistent with healthier habits to reach my goals.

After several failed trials - I discovered the missing piece to my puzzle of success was needing "support" to reach my goals.

I decided to hire my first ever coach- a body building coach. My coach changed my entire perspective around the journey to my healthiest self. I started to understand the VALUE of accountability. Prior to having a coach I was always a "do it your own" kind of person, and felt like asking for guidance, mentorship, and accountability would make me look "weak," but this time I decided to buy into it, and pursue a different mindset, and that was a mindset that would challenge me and push me past my own limits.

It became invigorating to have someone in my corner coaching me, guiding me, and re-assuring me that I was on track with my health and wellness goals. The accountability motivated me to push through on the days that I didn't feel like pushing through. On the days where I lacked motivation the "old me" without accountability would have probably threw in the towel, but the new me "with accountability" refused to let the other person down.

I was never perfect- even with accountability, but the accountability gave me consistency. I had a coach who would hold me accountable to my commitments and goals. I had a coach who would recognize when my behaviors, actions, and habits were falling back into old patterns before I even recognized this myself. The accountability changed my life for the better. I still hug the old version of me that became vulnerable enough to seek help, and I still wonder from time to time if I would be repeating the same "start/stop" rollercoaster of negative habits and behaviors if I didn't finally have the courage to ask for mentorship when I needed it most.

I am going to point out that research also backs the power of accountability. In a study by Lemstra et al 2016 a meta-analysis was done on participants who were trying to adhere to a weight loss program. Individuals were much more successful at losing weight through the weight loss program when they had social support, and supervised support. Their counterparts who did not have social support or supervised support were much less successful at losing weight through the weight loss program. PMID: 27574404. This research article goes to show the power of accountability with reaching your health and wellness goals; whether it's fat loss, muscle growth, developing healthier eating habits, or just making exercise a part of your daily life.

I created this accountability checklist below in hindsight of all the trial and errors I have made on my own health and wellness journey when I lacked mentorship and accountability. As a wellness coach I made a promise to myself that I would do my best to inspire others to take action in pursuing their health and wellness goals.

So please utilize this accountability checklist to help you become clear on your goals, discover what habits/behaviors are currently blocking you from reaching your goals, and start seeking accountability with new habits and behaviors that need implemented in your life to help you reach your goals.

Accountability Check-List

• What are your health and wellness goals right now?

• What current habits, actions, and behaviors are stopping you from reaching the above health and wellness goals?

• What realistic and non-frictional habits, actions, and behaviors are you going to start implementing and practicing to put you into better alignment with your goals?

• After writing down the above habits, actions, and behaviors you want to start practicing to put you in better alignment with your goals- who do you plan to seek accountability in to help you reach your goals?

• How often do you think you need supervised check ins or support to ensure you are making progress, and staying in alignment with your goals?

It is important to start taking responsibility for your current negative deposit habits, behaviors, and actions. Once you develop improved habits and behaviors that align with your goals- take that next step. Seek accountability in someone you trust, and someone that will fight tooth and nail with you to help you reach your goals.

Much Love & Happy Habits,

-JV

Author Happy Habits Health and Wellness Blog

"How Strength Training Transformed My Life: A Personal Journey"

A Personal Journey on how strength training up leveled not only my outer appearance, but my entire life.

I have always been passionate about physical activity and exercise. I was always signing myself up for the next running event. I loved the environment of races. Everyone gathered around for one goal: to cross the finish line. I always found the comradery of running a race so fun and invigorating. I still do to this day. Outside of the racing, community of runners, and running endorphins- I always seemed to long for more than just running. It was like I was missing a piece to my puzzle of exercise and healthier living.

I was approached in my early twenties by a coach about participating in the sport of body building, and my brain at the time was not mature enough to recognize the power of participation in this sport. I was very judgmental about the sport at the time because I always looked at body builders as self absorbed individuals who didn't care about anything but the gym. Fast forward 10 years- I am absolutely obsessed with the sport of body building, and finding delayed gratification in everything I pursue is the new mantra of my life.

Body building requires grit, determination, patience, and a lot of effort into lifting and strength training, while trying to balance your finances, relationships, passions, professional life, and other hobbies. Once I began the process of lining my identity with that of a body builder, I can say strength training started making positive deposits into my physical health, which in turn positively impacted all the other areas of my life.

As a women who spent over a decade dieting, doing cardio for punishment, lifting only little pink baby weights, and participating in HIIT class after HIIT class- I always felt like I was physically exhausted after these "runs/classes" but never seeing the change I wanted to see when I looked in the mirror. There is no fault in cardio based classes and activities like running, HIIT classes, and cycle classes if you find pure enjoyment in them. Movement through aerobic/cardiovascular training is good for your overall wellbeing, and also great for your long term cardiovascular health.

However- to see muscular growth and build lean muscle tissue externally, you have to strength train. Not the type of strength training at an elevated heart rate, with jumping, and minimal rest. The type of strength training where you lift with intention, do the same lifts week after week, and each week look to progress. I avoided this form of exercise in my early twenties because of a scarcity mindset of the weight room. I didn't want to be in a male dominated area, I lacked confidence in execution of lifts, and the stigma around "getting bulky" ate at me.

Throughout my undergrad and graduate education, I studied a lot of exercise physiology concepts, and began to recognize the impact of strength training on gaining lean muscle mass, and losing fat. Although high amounts of cardiovascular exercise does show statistically significant improvement in fat loss, the ability to gain lean muscle tissue can only come from strength training. I decided after feeling unhappy with my outer appearance for so long to stop having a scarcity mindset with the weight room, and start focusing on my long term goals. I began dedicating my time and energy to lifting weights and strength training. I haven't turned back since. With proper dieting and an intelligent strength training routine: this has been the most change externally that I have ever had. I finally feel confident in my own skin.

Strength training has improved so many aspects of my life. It helped improve my metabolism. I used to be the girl who feared eating out of a deficit. I would avoid certain food groups and label them as "bad." I would punish myself with cardio if I overate my carbs or calories for the day. Today- I spend much of my time eating out of deficits to build muscle, and although I am not lean all year around, when I do spend time eating in deficits or dieting to unlock my ideal body composition, the results that I am seeing are better than ever. I am the girl I looked up to at the gym 5 years ago.

Strength training has given me that outward confidence that I always looked for. My shoulders, arms, and waist look more slim and toned than ever before. I would have never guessed 10 years ago that this would require lifting really heavy weights in both my lower and upper body. I would have never guessed before that I would need rest between sets to push intensity with heavy weights. Sometimes getting out of your comfort zone and doing what you don't think you are capable of- is what gets you where you need to go.

I know that every time I lift I deposit into my overall wellbeing and improve my long term health. When I show up and put the effort into my physical health, I also see this pouring into other areas of my life; my relationships, my spiritual health/god, my professional life, and my mental health. Committing to improving my health through strength training has given me the confidence to commit to the other areas of my life too.

If you feel like you have been participating in exercise and diet for a long time, and are still not seeing the results you want. Maybe it is time to ask yourself if you are truly committing 100 percent into the facet of strength training. Although cardiovascular training and high impact exercise training has its benefits, strength training may be the missing piece to your puzzle to really unlock that external confidence you have been looking for. Strength training has not only leveled up my outer appearance, but it has given me the confidence to be successful with my marriage, relationships, activities of daily life, professional life, and mental/spiritual health.

Maybe it's time to ask yourself- When is the last time you poured into your physical health? If you start- watch it ripple positively into all the other areas of your life.  

Improve Your Life: Four Strategies to Bridge the Gap Between Knowledge and Action

How many times have you found yourself saying, I know what I need to do, I just don't know how to get started, or where to begin.

It is wonderful to have knowledge. Having knowledge improves your cognitive function, provides you with problem solving skills, and aids in decision making processes. However when embarking upon a wellness journey a common hurdle often arises- the disconnect between knowledge and putting your knowledge to action. For many the gap between knowing and doing stays disconnected and broken.

Today I am going to provide you with four strategies to bridge the gap between knowing and doing so that you can have continued success with your wellness journey, and reaching your goals. I will share four strategies to stop you from just knowing and thinking, and help you with action and doing.

STRATEGY 1: ACKNOWLEDGEMENT

ACKNOWLEDGE

• Accept

• Come to Terms With

• Recognize

• Admit to be True

When you are trying to improve your overall well-being; it is important to start ACKNOWLEDGING what habits and behaviors on a daily basis are negatively impacting your life. When you don't set healthy boundaries and guardrails surrounding your mental, spiritual, physical, and nutritional health this can negatively impact your overall wellbeing.

Some common examples of behaviors in yourself and others that can negatively impact your overall wellbeing:

• Investing all your time and energy into your career and not prioritizing any time for self care activities (movement, exercise, and whole food based meals).

• Wearing the identity hat of a parent or professional 24/7 and neglecting your passions and interests outside of parenthood and your career. You would rather feel burnt out than be labeled by others as "selfish."

• Allowing your loved ones interests and hobbies to take precedence over yours. You shove your favorite hobbies and interests to the side for fear of coming off as a "burden" or "overbearing" to those you love most.

• Partaking in negative deposit nutritional and fitness habits because of excuses like not having enough "time" or being "too busy."

• Being closed off about your perspective on topics that matter to you- you avoid expressing your theories, opinions, and feelings about what you value for fear of rejection or appearing as "overly opinionated."

• Lacking healthy boundaries with your priorities, obligations, and commitments. You find yourself pouring into everything, but accomplishing nothing at the same time.

• Difficulty confronting or expressing to someone that their words are negatively impacting your emotions and feelings. This continues to leave you feeling misunderstood, resentful, and alienated from those you care about most.

If any of these above examples resonate with you, it is important to acknowledge when your personal or interpersonal behaviors, communications, and actions are negatively impacting your overall wellbeing.

Too often we lack the confidence within ourselves to stand up for our beliefs, morals, and values. Instead of acknowledging something is off or negatively impacting our overall wellbeing, we suppress or bury our emotions and hold the negative energy inside. We fear that others will reject us or look differently at us if our morals, values, and belief systems don't align with theirs.

However, continued suppression of our own emotions, and refusing to process our negative thoughts, emotions, and how others are making us feel can create a negative spiral to our happiest selves. We begin participating in internal and externally directed feelings of anger, jealousy, feeling misunderstood, isolated, drained, emotionless, and discontent with life.

When we practice ACKNOWLEDGEMENT on a daily basis with our behaviors, actions, and habits in our internal and external world we are creating a healthy, safer, and happier space that better aligns with our ideal self.

We need to acknowledge not only when our own behaviors and habits are negatively impacting our overall wellbeing, but when others are too. You can't change how other people treat you, but you have the power to acknowledge people's behaviors, and set healthy boundaries and guardrails around personal relationships that do not pour into your overall wellbeing.

When you start practicing acknowledgement in your daily life- you will see your world transform in a positive way. You will have energy and time to invest in yourself, especially with your nutritional and physical health. Too often we allow low priority hanging fruit take a hold of our life, and the high priority habits and behaviors that pour into our wellbeing get neglected. So acknowledging the things in life that "take away" from you is the first step to a happier, healthier self.

STRATEGY 2: ALIGNMENT

ALIGN

• Supports

• In Agreement With

• Connect With
  

When we acknowledge in ourselves and others what daily behaviors, habits, and actions are not pouring into our ideal self, we become authentic in our values, morals, and beliefs. This allows you to pursue habits, behaviors, choices, and actions that positively deposit and are in ALIGNMENT with our overall wellbeing.

How do you find alignment?

You start by asking yourself in the present moment does this support the life I'm trying to live, and feel "charged" or does this negatively impact my life and make me feel "drained."

When we give ourselves the power of presence to practice Acknowledgement of our habits on a daily basis; we welcome the practice of alignment with open arms. For example- When we begin acknowledging that the daily habit of eating fast food is not healthy for someone trying to lose fat and feel more energized, we recognize that this habit does not "support" or "align" with a person trying to live a healthier lifestyle. To really align with our ideal self and healthier self we would need to start acknowledging what healthier habits and behaviors would look like. To align with a healthier lifestyle; instead of eating fast food everyday, we would align our behaviors and habits to a diet consisting of more whole food based food items. You will never be able to find alignment if you don't practice acknowledgement in the first place.

So make sure you are asking yourself on a daily basis: Does this support the lifestyle I'm trying to live?

If it doesn't what changes can I make to ALIGN better with my ideal self.

STRATEGY 3: ACTION

When we acknowledge our daily habits and behaviors are not in alignment with who we aspire to be, we are taking a step in the right direction of improving our overall wellbeing.

Practicing through the lens of acknowledgement and alignment with our daily behaviors, habits, values, and morals gives us the freedom to start taking ALIGNED ACTIONS with who we aspire to be. We should be active and always looking to keep alignment with our happiest and highest self through our daily behaviors and habits everyday. Being active and taking positive actions towards our ideal selves will shift our identity into the person we aspire to be.

We aren't going to feel happy all day everyday, but we can take action to practice healthy habits and behaviors that align with our happiest and highest self. Repeated positive actions and habits in alignment with our goal self will continue to positively impact our wellbeing. Contrary to that- if we ignore our negative deposit habits, behaviors, and how others negatively impact us- we continue moving away from our ideal self, and we are not practicing the strategies of acknowledgment and alignment.

So make sure to monitor the actions that you take on a daily basis. Your daily habits, behaviors, intra and interpersonal relationships, profession, exercise and nutrition all pour into or take away from your ideal self.

"When we acknowledge we are not aligned with the person we want to be, we allow ourselves to recognize and take action to be all that we can be"

STRATEGY 4: ACCOUNTABILITY AND MENTORSHIP

When we start implementing the above three strategies we have the power, tools, and resources to find alignment with our wellness goals, our overall wellbeing, and improved habits. However, many of us fail to stay consistent on our own. Research article after research article has proven time and time again the importance of accountability, and the importance of mentorship in your pursuit to improving your life.

When you have accountability you not only have to show up for yourself, but someone else. This lessens the likelihood of making false narratives and excuses for yourself. So if you feel like you have been given all the knowledge, tools, and resources; and have acknowledged what habits and behaviors you need to practice to align with your goals, but are still struggling to follow through you need accountability in your life. A coach, a friend, or a loved one can be there to check in and make sure you are taking aligned actions with your goals.

On the other hand- if you are have acknowledged your out of alignment with your goals, but you are unsure and don't have all the knowledge to reach your goals- you may need mentorship. Mentorship will provide you with the tools, resources, and knowledge to be able to "know" what you need to do. So many people think they have all the tools and resources, but don't realize they are still "stuck" because they don't have all the knowledge needed to solve the problem and make solutions.

So the last strategy to bridge the gap between "knowing and doing" is to make sure you have mentorship and accountability to take ALIGNED ACTION with your ideal self.

I hope these strategies help you find alignment with your highest and happiest self. It is important to close in on the gap between knowing and doing by practicing and pursuing:

• Acknowledgement with your daily habits/behaviors (positive and negative)

• Aligning your daily habits and behaviors with your goals

• Action repetitively, consistently, and in alignment with your goals

• Accountability and Mentorship to bridge the gap between "knowing and doing"

Much Love,

Jay