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[00:00:00] I'm getting better at this. All righty. You've got that fancy microphone, that's why.
The truth is, I really like my AirPods better though. Um, there we go. Okay. So today is about accountability. Here is the video.
Accountable or accountability. The definition is being responsible. I also like the definition of simply doing what you say you will. This may sound easier said [00:01:00] than done. Let's explore some habits of accountable people. First, you have to know what the expectation is that you're supposed to do. Only you can agree to what it is.
If your boss is creating the expectation, you still have to agree to it to be accountable to doing it. And your weight loss I might make suggestions, but ultimately it is you who chooses what you will do. So first you start with the goal, the, what you say you will do. It is usually easier to break bigger goals into many goals.
Only focus on one thing at a time. You may have an entire list of things, you know, you will need to do to get to the ultimate goal. But if you focus on too many at one time, then you are not giving anything, the effort and attention it deserves, right? Things down when you [00:02:00] write it down, it is another way you are committing to it.
Write down your goals, your to do list, all the planning and assessing. Write it all down. As you write these down, you will create a clear direction to go. of your current intention. It might change, but for now it's your current intention. Write down why you are doing this. If you know why, then it is easier to hold yourself accountable.
You know why it is important. You know the consequences of what will happen if you don't follow through. Don't forget how you will feel about yourself. Or your efforts if you don't follow through, it is easy to dismiss that you simply didn't hit your goal, but when you don't hit your goal and you truly know you did everything you could reassess and then try it again.
Then you will feel completely different than if you didn't do the things you said you would [00:03:00] track your progress, accept the results as information, review and assess, reward yourself and celebrate your wins and plan for the changes you want to make. Really emphasize your strengths here and work to improve your weaknesses.
Ask yourself, what did I do? Well, What didn't go well? What could I do differently in the future? Be honest if you made a mistake. It doesn't mean you are wrong or that you did something wrong. It just means you're learning and we'll look for the next thing to figure it out. A person who is accountable manages themselves.
They don't wait for someone else to tell them how to do something. If they need help, they get it. You will manage many areas as an accountable person. You'll manage your own expectations and those of others. Vagueness leads to [00:04:00] inactivity. So you will be specific and your expectations. You will manage your mind, your thoughts, and feelings.
You will take responsibility of everything you do. You will also take emotional responsibility, not expecting others to validate you or keep you motivated. Although when they do, you can enjoy it, but know that true validation comes from yourself. Only you know what your best is and when you are determined to do your best, whatever that looks like, you will gain your own validation, trust, and confidence.
An accountable person does not make excuses. Assessing how you made a mistake or didn't reach the result you intend is not making excuses. The main difference is an excuse will justify it and keep you from trying again. When you assess it, you are only looking for understanding [00:05:00] to be able to change how you go forward.
Most of all, by managing yourself, your thoughts, feelings, and actions, You are preparing for a successful day. Accountable people value their time and others. They schedule and prioritize their time. Things rarely just happen and get you to your desired result. They are planned and scheduled. You will be realistic with your time, not over commit to set yourself up for success.
You will You may have heard me guide you in some of your goal setting. I want, I want you to, uh, be able to be set up for the most success. I may have advised you to commit to just two pounds or less a week, even if you wanted more or three minutes of movement, three times a week, instead of 30 minutes or an hour.
You will want to get everything done now. But as long as you do not [00:06:00] quit, then there is no reason to put extra pressure on yourself. Accountable people show up on time for their appointments they make with others and with themselves, and they rarely change those appointments. They scheduled them for a reason, excuse me, they scheduled them for a reason, and it was important enough to schedule.
So it is even more important to follow through. Accountable people do not justify or procrastinate. They believe that by scheduling it, it is as good as done, that there is no better way to show up for yourself than by doing it today, instead of waiting for tomorrow. Accountable people handle feedback.
You are the feedback that matters. What you think, what you feel, or what you say about something is what is most important. Everyone else's are opinions or recommendations. You decide what you [00:07:00] keep and what you toss. This includes feedback from me. You know yourself best. If you are willing to take others feedback and see if there is anything useful, and if not, really let it go.
Then you will not ever be harmed or made to feel any certain way by someone else's words. As an accountable person, you will identify what you don't know and learn what you need to know. You will use tools that you will find helpful for your success. This may be worksheets or coaching apps, calendars, reminders, journaling, just whatever works best for you.
You will always redirect your efforts as needed and create alternate plans to try. Only one at a time. You can find that you are more accountable to yourself as you are accountable for others. Sometimes you may find the work you do with me as a coach helpful [00:08:00] together. You might find that the group calls or the Slack channel motivate you and hold you accountable.
Either way, make sure you are using others as a collaboration of what you're already doing. Do not rely on someone else to tell you what to do or to seek their praise. When you learn to be accountable to yourself, you accomplish more faster. You will have predictable outcomes. You increase your self trust and confidence.
You become Able to rely on yourself and create your own responsibility. You cultivate understanding and empower yourself. We have focused primarily the goal and actions to get you to the goal. Um, part of managing. Your thoughts, as I mentioned earlier, may look like choosing thoughts that create motivating feelings.
So you can [00:09:00] do all the things to get you to your goal. Some of the thought, some of the thoughts you might find helpful could include. I am worth this time and effort. I am willing and capable. I am a person who gets things done. I do what I say. I will. I am learning to listen and give my body what it is asking for.
I protect my results by not over scheduling, committing, or putting unrealistic expectations on myself. I know my strengths and they are fill in the blank. I am not afraid of my weaknesses. They are just the next direction to explore. I accept myself as I am and I'm learning to understand myself. I know exactly how to do this.
I am proud of myself. [00:10:00] I am willing to learn whatever I need to. I ask for help. I am responsible for myself. Try any of these and see what feeling they create for you. If it motivates you to do the actions to get to your results, then that is a keeper. Keep that thought. I want you to notice nowhere. Did I say anything would be done?
Perfect. You will fail your way to your goals. The mistakes will show you how hard you really tried to get there. Not depending on anyone right way. You will know you were fearlessly determined to figure it out. Nowhere. Did I say you were making others happy doing what they told you to do without first running it through your own filter of your desire and your usefulness.
You know, when you reached your goal, because you said it not because of what someone [00:11:00] told you where you are or where they think you should be nowhere. Did I say that you could just. Do it tomorrow. I said, there are many small pieces to this. And as long as you pick just one, then you are still moving toward your goal, not putting it off, never put off tomorrow, what you could do today.
So you can see accountability is simply doing what you say you will. And there are many habits you can try on along the way, keep what works and find something else when it does it.
Alrighty. Did anything resonate with either of you? Yeah, I wish I could have hit stop. Play that again. You'll get it in, um, I know. I just want to sell you. Wait a minute. Back up. Um, were you trying to take notes on a part of it? I took notes on all of it. [00:12:00] I think that I don't know how good I took them, but yeah, I mean, it all goes back to don't pay attention to what other people say or how, what, you know, their opinion is.
And yes, I'm the one that's guilty of that. Yeah, I'm gonna lose, you know, four or five pounds a week. Oh, you both had a, you both had starring roles in that. I don't know what her desires were, but mine was, are you kidding? A half a pound a week? I'm gonna lose more than that. But, um, Hers was the exercise, if she doesn't mind me telling.
Oh, mine was exercise too. Yeah, but she wanted to do 45 minutes three times a week. And I said, how likely are you to do that, Leanna? And she said not. And I said, well, what about three minutes, three times a week? And so, And then go for, and then go, yeah, I mean, well, yeah. And I think the three of us have all been in that goal, not just the two of us.
Right. Yeah. So, so yeah. Um, you guys are all just [00:13:00] repeating my journey. So it's fun. Yeah. Yeah. Um, accountability for me used to mean having an accountability partner and what it always came down to was, was the other person, um, doing enough for me. To keep going. And so when I sat and thought about this accountability is really to yourself and a partner is a, it's just another tool.
And so like, you guys don't really use much of the accountability partners in this group yet. So, um, I don't know if that'll ever develop. But so far, nobody's like, as far as I know, that is not true. I do have two ladies now that know each other outside of here. So I'm imagining they probably have more of an accountability kind of thing with each other.
But, um, typically you guys don't have that set up so far. And so, um, but like when it, When it all was like, I [00:14:00] was trying to type in it, like the whole goal of this was like, how to show you how you could use an accountability partner. But like with everything I set out to do one thing, one of you guys gets coached on something and it sends me in a completely different direction.
And so like self accountability, um, getting to kind of explore what exactly that meant and do a little research on that for you guys was, it was eyeopening for me. What all that. So it really kind of took that direction of habits of a, you know, what was that book? They used to have the habits of a. Um, successful person or a highly effective person or whatever it was.
And so I was like, Oh, habits of a, of a, um, accountable person is like so much better to like, understand what that might look like and what areas, you know, like understanding that those are things you're doing for yourself, not just what you should or [00:15:00] shouldn't be doing, you know, it's, it's just a different perception.
Yeah. Yeah. Perception. Perception. Yep. That's a good way to say it. Perception. Lana. What about you? What? What sat with you?
Just listing. Cause I'm, I've told you more than once I fly by the seat of my pants. So I get, I just need to put it down and do it. And you've made me do some of that. I've suggested it. Yes. You made yourself do it. Yep. And so I, I think I just. probably need to put more in a plan. What would that look like?
Well, I never write down that I'm going to exercise. I just, I mean, I, I have it in my head, but I never write it down. [00:16:00] So if my day gets start in a different direction and I don't get exercise. Nobody knew I was supposed to, but me, so it didn't matter.
So maybe if I write it down and I see it on paper and didn't get to check it off, I would get it done. That part about accountability is, um, it's really the part that Makes this program so different from anything else, because in the past, you might have been accountable to your weight watchers leader.
Like you were knowing you were going to have to go stand on that scale and you didn't want to have to see them put on your little card that it went up, you know? And so even though it was just you and her seeing that. Maybe that's not what you wanted. So you had that accountability, or maybe you joined a group at work that it was like the biggest loser who could [00:17:00] lose the most.
So you were on something like that, but like learning how to really be accountable to yourself, then you won't need me. You won't need the program that I have because it's you deciding what's best for you. And that can change a billion times between now and the end of your life, but you will be so empowered that you are just so able to make whatever the best decision is for yourself.
And so like, um, I'm reworking some of my, uh, marketing stuff for this next group. And so one of the things that I have is, um, It's kind of a new tagline. It says I help perfectionist people. Please. There's some procrastinators lose weight for the last time. And then the next part was you are not broken.
You are the solution. And so like, sometimes you guys come and you're like, I've tried everything. It's not going to happen. You know, all my family are overweight. It's not going to happen. I've never been able to keep it off. And so like [00:18:00] the truth is every single time I tell you, you're the solution, you figuring out what the next thing is, you doing what you say, you're going to do you deciding whatever.
Like it's totally you, that's the solution. You're not the problem. You just haven't figured out how to find the solutions for yourself yet. And so that's really the part that I get to introduce you to. So like, I know that my curriculum part is a three month program, but then there's like, um, weekly videos.
Like ongoing, like this group one is that you'll be able to keep with. So you get to stay with me in this coaching, you know, kind of format for as long as you want doing one on one coaching, group coaching kind of stuff. There's always more to learn, but whenever you're like, no, I've got this. Like, honey, spread your wings and fly.
Like the whole point is that you're not supposed to rely on me for this. I'm not supposed to be your accountability person forever. We're really working on figuring out how you [00:19:00] can be accountable for yourself and not in a like shameful way, but in an empowering way, in a way that's like anything I say, I'm going to do.
I absolutely do it. Like I'm not going to say, you know, like it used to be like, my word is my honor. And like, It needs to be that way, even more so with yourself, not just with others and both of you, really everyone in my entire group. I can just extend this. If you told somebody else that you were going to do something, you would a hundred percent do it.
You would move mountains to make sure you did exactly what you told somebody else you would do for them. But for yourself, you don't always do that. So figuring out how to make yourself accountable for yourself, like how you get to, how you want to be accountable for yourself. That's like, going to be the key forever.
Like, and how we're doing that is with your thoughts. So like getting your thoughts in [00:20:00] alignment. With that, you are worthy enough to also do like for yourself and move those mountains to get what you say you're going to do. And so like, that is so important is that piece about your thoughts for yourself so that no matter what you say, like if you said, Susie.
Like, I can't even remember. It was something that I was like, uh, let's not do that. But, um, I don't remember if you told me you were going to lose 30 pounds in three months, like I'm just going to exaggerate. Cause that's not what I said. I was five pounds a week. So, okay. Was it five? Yeah. Oh, so it might've been, yeah, it might've been close to 30 pounds.
So, um, But like, yeah, if you got to the point where like, you're like, it doesn't matter what I say, I'm going to do, I do it like, and you're like, that's what I said I was going to do. And then like, by golly, like, you know, there wouldn't be a force that could hold her back because she's a [00:21:00] person who does what she says she's going to do.
And it includes everything for herself, not just for others. Guilty. I mean, you know, you know that we all are the whole group, me included. Yeah, my boss would say, tell me something to do. And then she would say, you don't have to do it right now because I would do it right now. She asked me to do something important.
Yep, it's done. Yep. So like Lana, you're like, I need to write it in my schedule. And like, if you, if you made an appointment for yourself and then learned, like, I don't care if you made an appointment to take a nap, if you made an appointment to take a nap for yourself and then held that space for that appointment time, so valuable, you know, that it was no different than if you're Your oldest child was getting married.
You would not miss that wedding. You would not miss that nap. It's of equal importance because it was important enough for you to put it on the calendar. That part of totally [00:22:00] getting accountable to yourself. I mean, if they asked me to do something, I do it. So writing it down. Yeah. It's like, this is now, this is what you have to do.
This is what I want to do, not just have to, or should, I want to, yeah, yeah, I want to do that. Accountability for yourself. That sticks. Yeah, I know. Every time I write one of these, I'm like, oh, I can't wait to share. Yeah. Yeah. You guys, yeah, I, I'm getting that part. I get so excited. good for you. See what they do with this
I know. I'm silly. Hopefully it never like loses its excitement. You know? I don't know if it's just as exciting because I, I have more connections to more of the people in it this time. Um, you know, eventually at some point it might be where I like. I never knew the people that came into the group outside of the area, but like [00:23:00] to see all of you guys grow, I'm sure that part will always be exciting.
But there's, since I kind of personally know more of the people this time, I think that I'm also like a little more excited to watch you guys. So, and has everyone knows, has known you as long as. I mean, they followed your journey from when you were overweight to where you are now. Um, some people know me newer and so, but they've heard about it.
So everybody in the group has heard about my journey. They might not all know quite as specifically as I mean, that's what's so inspiring for me. Yeah. Yeah. Um, black leather pants and just looking all hot. It's like, geez, Kara, what are you doing? I know I'm rocking it. Yeah, it's amazing. Yeah, it's well it's a mind.
It's a mindset shift. You know, like I look at my before pictures and after pictures on the website, I [00:24:00] had a giant white mumu dress on, because all I was trying to do was hide inside of a tent and cover up. And like, I, because you two probably have known me some of the longest on this, in this group, you will both know that my personality does not hide.
And so for me to stick myself in a tent to try to hide my body, like. It, people just kept telling me, I didn't realize you were as big as you were because it didn't stop me in most things. And so like, it goes to show that like, people don't really care what size your body is. And I had all these thoughts that I wasn't, I wasn't able to do something, or they didn't accept me because of my size or anything.
And it's like, it doesn't matter if that's, if I was wanting to stay there now, like, That's, I want, that's why I, I like, I'm so excited for you guys to be happy with your bodies at any size. I know that the point of this [00:25:00] program is weight loss, but like whenever you decide like, Nope, this is where I'm happy.
Like great. So you almost don't didn't see size, at least for me. I didn't. And then when you go with me, I mean, because we've known each other and that's the way you were, but it was like, when you come in half your size, then you go, Jesus, Yeah. Yeah. And it did it like, I always knew I could do something if I really wanted to, it was just deciding I really wanted to, but some things that I kind of wanted to do, I held, I was held back because of my weight or my size thinking like, well, I know if I really want it, then I'll do it.
But maybe if I don't want it, then I won't have to do it. I won't have to figure it out because of my size. And now I don't have that limitation anymore. Like I truly, truly believe anything I [00:26:00] want, I will do. Anything I desire, I can, I can get nothing's out of my reach. You know, um, one of my friends, he's a, um, coach on money.
And so he was kind of setting up his program and practicing on me. And one of the things with money even was like, well, how much do I need? Yeah, I can figure out how to get that. And like, it wasn't even like, even in my schooling. So like. My coaching program, it was, it was a, a nice chunk of, um, change. Okay.
And so, um, and I have a successful job. Like I, there was no reason to have to do this. I wasn't looking for something different and like putting down that money for myself. It was like, sure, let's do that. And, uh, we'll figure it out. Like even my son in school, how much do you need? Sure. We'll figure that out.
And so like, I've. I've just not been held back by those kinds of things, but before my thoughts [00:27:00] were definitely holding me back from desiring things that I thought maybe I couldn't have. Good point. Yeah, it's a little different there. All right. So what is your takeaway today? Like, what are you, I know, Lana, you said you wanted to schedule your exercise.
Was there anything else that you heard that you were, I know, I know Susie wants to listen to it again and take better notes, but like, um, is there anything, Lana, that you're wanting to be like, I think this is something that, uh, I want to maybe have a little focus with.
Well, you know, I'm a procrastinator. Big time. I know that you were a procrastinator. Yep. Oh, there's certain areas. I have a procrastination room. So maybe I need to put that on my schedule. Whatever you want. A half hour in that procrastination room cleaning up some messes. [00:28:00] Do you think that that scheduling it like you were talking about the exercise like actually scheduling it on a calendar.
Yes, I'm thinking I need to do more scheduling. Yes. Do you have a calendar that you use or do you use your phone or. I use my phone for like doctors and, you know, stuff that I really don't want to forget. Um, but I'm even thinking writing it on your weekly plan sheet. Okay. Putting it in there. Yeah. I know some people use that to pick ahead of time.
They like, they'll know what days they're busier or if they've got stuff with kids or grandkids, or if they've got work obligations and then they pick their dates and times based on when they are wanting to do like workouts. Or if they were like, I'm going to watch, [00:29:00] um, one person watches videos on a certain day.
So they put the, um, the videos on their schedule too. All right, we're almost out of time. Susie, is there anything that you are wanting to, uh, implement? Uh, no, I'm, like you to go back and read that a little bit more, but what really stuck with me was when you were, we were talking about someone tells you to do something, I do it, I get it done, I do it now.
I need to prioritize.
What I'm doing for myself. Right. That is done though with thoughts, just so that we're clear, like figuring out that connection of thought. Well, it's a thought to write down to do it, but No, no. The the, the, um, when you have what, like you said, if some, like when your boss used to tell you to do some, it was as good as done.
You started it immediately, even if they didn't want you to start it right away. Uhhuh that. Doing it for yourself. It's not the [00:30:00] action of doing it right away. And I want to make sure that's the part you're clear on, because yes, doing it right away is going to get it done faster, but there's a thought in there.
That's different that you haven't had previously for yourself. So you see what the boss wants done as like, so important that like it's as good as done. So that thought that. Uh, I want this done. So it's as good as done. That thought is the part that is the part that needs to come over into the stuff for yourself and your weight loss and prioritize.
Yes. It well, because the thought is that whatever the boss wanted done is a priority. Now the thought is whatever I want done is a priority. That's what I meant. Yes. Okay. I just wanted to make sure it was clear because like it's, yes, prioritizing yourself and your, your wants. Yep. That's a great thought.
Alrighty. I'll see you guys later. Hey, have a good day. You too. Bye. [00:31:00] Bye. Bye.
