END YOUR SELF SABOTAGE AND CREATE A HEALTHY LIFESTYLE THROUGH CUSTOMIZED ACCOUNTABILITY AND LEARNING HOW TO BE CONSISTENT!
“When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates.” — Thomas S. Monson
Did you know that if you try to make exercise a permanent habit on your own, without any outside help, you have a 10% probability of accomplishing that goal? But, did you also know that if you have a solid accountability plan with an Accountability Coach to report to, you will increase your probability of making exercise a habit by 85%? Well, when I found this out, I was obsessed about creating an accountability program for my members so that they could finally reap the benefits of a healthy strong body. And that is exactly what we did!
Hi, I'm Dre Nichols-Everett, The Exercise Habit Coach, the one in the middle with my dog, Divo, on my lap :-) and the lovely ladies around me are the D3 Drill Divas, what we call Fitness Trainers at D3. I created D3 Boot Camp in 2007 to help my members make exercise and creating a healthy lifestyle a consistent part of their lives so they could be stronger, healthier, and fall in love with their bodies. Because I had such a difficult time making exercise a constant in my life for years, I have always felt that it is my responsibility to help others learn how to live their best most fit lives.
Why D3 Started Accountability Plans
When I first started D3, the mandate for each member was to attend at least 2 classes per week minimum because I wanted them to realize the importance of being accountable to themselves and on the "hook" with me for at least 2 classes. As the years progressed, however, we noticed that some members were having a difficult time committing to even 2 classes per week even though they loved the workouts. We discovered, they were allowing "life" to get in the way as many of us do when it comes to exercise and creating a healthy lifestyle.
To help them with their consistency, in 2014, we created an Accountability Plan to help members get to their minimum 2 classes per week. I based the plan on what I created for myself when I was trying to make exercise a permanent part of my life. Since I experienced success through this plan, I thought they would as well. The problem was, everyone is different and I did not customize it enough to really make a difference and help my members. So, I wanted to recreate it, but I needed more information on how I could help my members make the habit of exercise a part of their lifestyle by incorporating their individual needs. I needed to meet them in their fitness journey where they were instead of where I thought they were.
To learn more about how I could support my members in creating a permanent healthy lifestyle, I studied and read any book I could get my hands on about changing human behavior, mental fitness coaching, and how to create and sustain healthy habits. I wanted to learn and take my time to figure out what components would be necessary to add to an Accountability Plan that would really motivate my members to incorporate serious changes so they could finally reap long term results.
Through my studies, I came across this amazing accountability study completed by the American Society Of Training And Development. This is what they found in the study:
The probability of completing a goal if:
You have an idea or a goal: 10%
You consciously decide you will do it: 25%
You decide when you will do it: 40%
You plan how you will do it: 50%
You commit to someone you will do it: 65%
You have a specific accountability appointment with a person you’ve committed to: 95%
So, the likelihood of getting new habits to stick, of following through on your commitments, and reaching goals is remarkably higher when you set a time to report back to someone on your progress.
Armed with this information, my team and I started to create a multi-leveled Accountability Program that offered specific and customized accountability for our members. We even took the research one step further. We noticed that our members had different thoughts, habits, and behaviors around exercise. Some could naturally be consistent while others had a much more difficult time at committing to exercise as a lifestyle. So, we studied their behavior and developed four Exercise Habit Types. The Exercise Habit Types are the sum of all the self sabotaging beliefs, habits, and behaviors our members displayed and verbalized as they were unsuccessful at making exercise a habit.
We also developed a new identity each participant must become in order to truly change. For lasting change to occur, there has to be an end to old habits and behaviors and a beginning to new habits and behaviors that can sustain the change. Think of it like this, if you have been an employee your entire life and then you become an entreprenuer, you need to change your habits and behaviors in order to be a successful entreprenuer. The employee mindset is very different from an entreprenuerial mindset so you must literally "become" a different person with different skills and behaviors if you want to be successful.
We call the new identity each participant must become to sustain a healthy active lifestyle: The Enthusiast. The Enthusiast is equipped with the skills, beliefs, habits, and behaviors to relentlessly stay on track to maintaining their lifestyle through our Lifestyle Accountability Program. There are 3 levels of The Enthusiast: Mild, Medium, and Intense. (more on this once you start the program.)
To support each Exercise Habit Type, we have now created a Lifestyle Accountability Program Level specifically for that behavior type to provide them with the tools they need to finally become The Enthusiast.
4 Exercise Habit Types:
1. The Dabbling Participant Someone new to exercise or has never been able to exercise for very long. They are trying to find out where they fit in.
2. The Start/Stopper Participant Someone who constantly starts and stops their exercise routine when life gets in the way.
3. The All in/All Out Participant Someone who can workout to prepare for an event, like a wedding, or participate in a time structured challenge but falls off as soon as it is over.
4. The Bounce Back Participant Someone who has made exercise a part of their lives in the past but has fallen off for some reason (like an injury, having children, or moving) and wants to get back on track but is having a difficult time.
(NOTE: We actually called a few of these Exercise Habit Types different names but decided on the names above because they really suit the behaviors much better. We also started with The Enthusiast as an Exercise Habit Type until we realized that the identity change was a huge part of the process. Through trial and error, we now have it just right.)
Proven Beta Test Results From 2017
We launched an official Beta Test Group in Jan 2017 to test our Lifestyle Accountability Programs to see if they would change behaviors and help our members finally attain consistent results and create a lifestyle. We beta tested these groups for 1 year and the results have proven that with solid accountability and a plan, the majority of our members who started the program in the Beta Test Group, were able to: 1. Lose a significant amount of weight or maintain their weight, 2. Attend D3 fitness classes consistently and regularly with zero to very few breaks for the year, 3. Meal prep consistently, 4. Follow a flexible nutrition plan consistently, 5. Generally stay on track for at least 1 year--where as before they would have fallen off. They feel they have finally created a healthy lifestyle they can maintain and many want to continue on the program because they feel that it's just a great way to stay on track.
After several years of research, testing, trial and error, we feel we have created a highly effective life changing accountability based program that will start on Jan 10th, 2018. D3 will start to help each individual Exercise Habit Type reach their goals through 3 customized Lifestyle Accountability Program Levels. Each Exercise Habit Type will be assigned to the appropriate D3 Lifestyle Accountability Program Level for customized support, if they so desire.
Depending on the level, the final 2018 program includes:
1. Mental Awareness Coaching: To stop self sabotaging behaviors linked to limiting beliefs that prevent progress and change.
2. Behavioral Habit Coaching: To hone and change key behaviors needed to create consistency and sustain a healthy lifestyle.
3. Support & Tools: Tons of support and intrinsic motivational tools.
4.Reward System: A fantastic system to recognize new habit formation and change.
5. Physical Tracking Progress System: A way to track your monthly progress by actually "seeing" yourself move forward or get stuck.
6. Accountability Tasks: Weekly tasks that must be complete in order to have a "successful" week/month.
7. Nutrition Habit Coaching: Coaching good behavioral habits and consistency around healthy food rather than dieting.
Consistency Coaching Plans Arrive At D3 (2018)
In the summer of 2018, we also realized that our members needed different levels of accountability. Some just needed help with becoming more consistent while others needed the deeper structure and coaching we offer in the D3 Lifestyle Accountability Programs.
So, to meet our members where they are, we created 2 additional plans or programs to help our members strictly with building the habit of consistency:
1. The D3 Member Mentor Program: Each new D3 member can be assigned (optional) a seasoned D3 member who has already become consistent with their workouts and nutrition. The goal is to help the new member get acclimated to D3 and help build the habit of consistency quickly through a one on one accountability mentor.
2. The Monthly Self-Integrity Challenge: This challenge is all about holding our members accountable for following through on pre-scheduled workouts and prepared meal prep. The goal is to get each member to: "DO WHAT THEY SAY THEY WILL DO" and commit to their word. We also offer Tiny Habits Coaching with this challenge to help create consistency.
Why I Constantly Go Deeper To Find YOUR Solutions
I started my research on how the mind works, how to implement accountability effectively, how to create habits, and how to instill consistency because I wanted to support our members on a deeper more meaningful level. I also wanted to provide the mental awareness component because your mind dictates what your body will or will not do. My research took years but it was worth it because now we are truly helping to change our members lives. Our desire to transform lives is the heartbeat of our boot camp. Our main priority is to help you become consistent so you can attain and maintain your healthy lifestyle goals while still enjoying your life.
Bottom line, we needed to understand what was stopping you from being successful so we could provide you with the solution. So we did.
The Importance Of Accountability
This is what I know--when we set a new goal or attempt to make a difficult changes in our lives, we feel very enthusiastic and motivated at first. However, that initial motivation is often short lived. There are many pitfalls along the way that can easily derail us, like self-sabotaging limiting beliefs and behaviors. If you don’t have an accountability component supporting you through those challenges, it’s more likely that you will give up the goal and quit. Don't take that chance. Start in a D3 Consistency Coaching Plan today and learn to be consistent.
Accountability + Consistency = Results!
Now that you have read About Us, we would love to learn more about you and how we can support you to YOUR goals. Drop me a line at firstname.lastname@example.org or call me at 312-276-5138 ext 10 so we can talk about YOU!
Focused On Your Results!
Dre, The Exercise Habit Coach