Walking and Fitness Accountability
A 60-Day Accountability Action Plan to Walk Your Way to Health and Fitness
I recently gave a presentation about my Walking for Health and Fitness Walking Program.
The focus of this presentation was on holding yourself accountable. Walking and mindset go together, and my walking program targets four main mindset topics you must master to get out the door and walk or do any fitness exercise.
My first book, Walking for Health and Fitness, has the subtitle, "walking is the easiest way to get in shape and stay in shape." After writing four books about walking, I believe that more now than ever.
Holding yourself accountable to a fitness program is essential to achieving your health and fitness goals. It requires commitment, consistency, and a willingness to be responsible for your actions and results.
Fitness, or "getting in shape," doesn't just happen; you must make it happen.
I've found over the years that the physical act of walking is the easy part. It's getting out the door to go on that walk; that's the hard part.
How the Walking and Fitness Accountability Presentation Came About
I interviewed many people while researching my Walking for Health and Fitness Program.
Watch the presentation!
Several themes began to emerge during this process. The same concerns were conveyed to me by nearly everyone.
Frequently Asked Questions about the Walking for Health and Fitness Program
Common excuses for not exercising
"I need something to hold me accountable."
"I'm not where I want to be in terms of my health and fitness."
"I need to lose x amount of weight."
"I'm exhausted after working all day."
"I suffer from low self-esteem because of my weight issue."
"I need to make walking and fitness a habit, but I don't know how. When I miss a day or two of exercising, it usually snowballs into many more days. I need to new mindset to put my health goals first."
"I need the inspiration to get moving."
"I've joined gyms in the past only to be stressed out because I didn't have a plan or goal in mind, and I didn't know how to work out there. I ended up paying for a gym membership that I never used."
"If I was in better shape and feeling better about myself, I would do… and they listed things like travel more, change jobs, start a new business, get outside more with children and grandchildren.
Do you see yourself in any of these quotes?
The Hardest Part of the Workout
Many athletes say the same thing, the hardest part of the workout is just getting out the door. How to go from inactivity to activity? How to commit to doing what you know is good for you? And how to hold yourself accountable.
My Struggle – May Be Your Struggle with a Different Name
We all face difficulties, which usually blindside us when we least expect them.
I've always been active, and I was a three-sport high school athlete and prided myself on keeping in good shape throughout my adult life.
I was fit and active, loved teaching and coaching, and life was good! But then…
In the spring of 2016, all the years of running and weight-lifting caught up with me. I was diagnosed with a serious disk injury, and the severe pain put me out of work for four months.
The pain started in the fall of 2015. I was a slight feeling of discomfort down my outer left leg. I tried stretching exercises, heat, and ice. I tried running through the pain and, conversely, taking time off from working out and running. Nothing eased the pain, and in fact, it only got worse.
I went to a local physical therapy practice. I figured this would help, and they'll know what to do. This was a big mistake and a waste of time and money. Three months of three-times-per-week "treatment" only aggravated my condition. During each PT session, I felt slight discomfort. Then I'd get my "stim" treatments, feel loose and go home. The following day I'd be a little sore. This cycle was repeated throughout my "treatment." Little by little, my condition got more painful.
Finally, I was in so much pain I couldn't get off my floor. I've had enough PT and needed to change course.
The Dreaded Diagnosis
I made an appointment with an Orthopedic doctor. It was a very short appointment. I told him my story and how much time and money I spent in PT and feeling worse than when I started. He had me stand up and gently tilted my shoulder to my side. He triggered the pain in my back, and I saw stars and not the Hollywood kind.
He deliberately triggered the pain to confirm his suspicions, turned me around, pointed to my lower left side, and said, "disc!"
I reply, 'disc what?'
He said, "you have a disc injury. It's most likely herniated."
I said, 'no, I don't! I've been to physical therapy for three months, they tested me for so many things, but no one ever said the disc word."
His last words were, "I don't know what they did, but I know my job, and you'll get an MRI, and I'll show you that I'm right."
And he was. A very severely herniated disc is what caused me so much pain.
Doctor's orders: No Activity and get to a pain management clinic.
Over the next four months, I had three epidurals that finally got me pain-free.
I returned to work but was afraid to do any physical activity. The memory of the pain had me fearful of reinjuring my back and triggering another long layoff.
My Walking Journey
In the fall of 2016, I started walking!
I started walking to get in good enough condition to begin running again.
So, I walked every day. At first, it was all I could do to go around the block. Then I got in good enough condition to walk ½ mile, then a mile; I set a goal to walk for thirty minutes, then forty minutes.
My game plan was if I could get up to a forty-minute walk, I could begin running again.
Looking back on this, I think, 'how crazy was I?' I was looking to restart the activity that injured me so severely in the first place.
Well, as the saying goes, the best-laid plan sometimes goes awry.
Right from the start, I enjoyed my walking time. First, I listened to music while walking. Then, I listened to audiobooks to pass the time. I never did this as a runner, as all the huffing and puffing made it challenging to pay attention to the story.
Then, I began listening to personal development programs and podcasts. I listened to people like Brian Tracy, T. Harv Eker, Tony Robbins, and Jim Rohn.
Lastly, and most importantly, I listened to the voice in my head—the real me. And I began to see solutions to the significant problems in my life: work issues, marriage issues, money issues, and more.
As a runner, I never looked forward to running. I did it to keep in shape because I was supposed to do that.
But walking felt so good; it became my passion.
I developed a self-accountability plan that got me off the couch every day.
I enjoyed my new routines and habits. Once I started walking, I planned out my walking routes every morning before work. I knew what podcast or personal development program I would listen to and how far I would walk, and I couldn't wait until work ended so I could walk.
I got in excellent physical condition, but more importantly, I got into a better "emotional condition."
The ideas I would develop and flush out while walking help me be creative in my problem-solving.
Life was good again
I started a website about the benefits of walking. During these walks, I listened to online marketers and was encouraged to write my first book, Walking for Health and Fitness.
The best part was that many ideas in the book came to me while on my walks.
In those first few months of walking, I had a lot of questions about the physical act of walking:
Am I walking correctly?
Is my stride correct?
What kind of sneakers are best for walking?
What clothing do I wear?
How do I layer my clothes in cold weather?
Can I get in shape by just walking? The quick answer is yes!
I also had many mindset questions that I had to figure out. Ultimately, four questions emerged, and once I had an answer for each, getting out the door to walk was easy.
What does all this mean for you?
Through my walking experience and the interviews I conducted for my walking program, I came away with the insight that what worked for me would help others succeed in getting off the couch and out the door.
The Four Main Mindset Point of My Walking Program
Here are four main points of my walking program to help you hold yourself accountable to walking your way to health and fitness:
1. What is my why? What compelling reason would get me out the door every day, even on cold rainy evenings?
2. What are my goals? What goals did I have in my life? Both Immediate physical fitness goals. And personal goals?
3. How do I develop a routine? I realized I needed a daily routine to get out the door.
4. How was I going to hold myself accountable? Especially when I didn't want to get up from the couch or had a stressful day at work and just wanted to veg out.
Lets touch a little on each topic.
What is Your Why?
Knowing your "why" is vital to begin this walking program. It makes you committed and passionate about reaching your goals. When you know your life's purpose, it becomes easier to focus on where you are going, what matters the most in your life, and your choices align with your goals.
"The two most important days in your life are the day you are born, and the day you find out why." – Mark Twain
I had no idea that all my walking would lead me to write books about walking BUT, looking back, just having this "why was I walking today" question gave me so much time to think and flush out various options.
It took many months of thinking about this larger why before writing my first book about walking.
Having these 2 "Why's" got me out the door nearly every day.
Your "why" is the purpose behind what you do. It's the driving force.
Most people fail at their goals because they don't have an emotionally powerful "why."
A great way to get to your "why" is to ask and answer a series of self-discovery questions:
If I were to do this every day for the next five years, would I still do it?
If money were no object, what would I do?
Where do I want to be in the next five years?
Learn About The Walking for Health and Fitness
Complete Walking Program
What are your goals?
Developing a fitness routine is a significant undertaking, and having goals will keep you on track:
Your new ideal body weight
Number of times you walk each week,
The number of steps you want to take each day.
These will keep you moving forward in getting to the health and fitness level you want to achieve.
I found that when I set my goals, such as:
The goal of finally walking up the hill on Ramapo River Trace after my back was pain-free (short-term goal)
Writing my first book, Walking for Health and Fitness (long-term goal).
I looked forward to walking more and more and the slight depression I had lifted rather quickly.
I was excited about life again.
Having a fitness goal is the first step!
But, for it to stick, you need an overarching long-term goal.
One of my interviewees said she had no goals beyond "getting down in weight to her magic number."
I suggested she set larger personal goals beyond losing weight. These larger goals are what help you persevere through tough times. In my case, my "why" of staying pain-free got me walking. But the larger "why" of starting an online business kept me walking even more.
Psychologist Gail Mathews studied the importance of writing down goals in 2015, finding that individuals were 33% more successful in reaching their goals than those who did not write them down.
The study also found that more than 70% of participants successfully met their goals when they sent weekly updates to friends. This study supports the importance of accountability and the benefits of writing down your goals.
Setting goals will lead to creating habits and routines to get you to "stick to the game plan."
Habits & Routines
The definition of a Routine is a sequence of actions regularly followed, a fixed program.
To walk every day or at least several times per week takes developing mini habits or what I call "Small Steps" to make the process of getting out the door to walk nearly automatic.
Three key variables drive human behavior:
Motivation is your desire to do something.
Ability is your capacity to do that thing.
Prompts are the stimuli that trigger you to do it.
Motivation occasionally inspires people to do extraordinary things – like mothers lifting cars to save their children. But generally, people's motivation levels are low, so they'll only take actions that are comfortably within their abilities.
Motivation may work for one-off feats, but more is needed for sustained change.
And even that only happens when there's a clear prompt.
Wanting to be fit enough to walk 5-miles at a time is an aspiration.
Aspirations are abstract outcomes; they tell you about the results you're trying to achieve, not how you will achieve them.
And motivation alone won't do the trick.
Behavior bridges this gap between the present moment and the desired future outcome.
To build up to walking 5 miles at a time takes time.
You must consistently" get out the door" and walk several times weekly.
Bridging the gap between the aspiration of wanting to walk 5 miles and getting out the door to do it takes effort, planning, motivation, and a stick-to-it mentality.
Developing mini habits, or what I call "Small Steps" or prompts, compel you to take action to make the process of getting out the door to walk nearly automatic.
The Added Benefits of taking "Small Steps":
You'll Boost Self-Esteem: You can see how these "Small Step" wins boost your self-esteem by doing things you were never brave enough to do.
You'll Experience Success Every Day: "Small Steps" toward your goal give you the unique opportunity to experience success. Remember, 5 miles is daunting; putting your clothes out each night is an easy win for you! Just having your clothes ready each evening for your morning walk is a success without even having to walk.
Small Steps Give You Control: These "Small Steps" also make you feel in control. Humans hate being out of control or, worse, being controlled by others.
Successful Habit Quotes:
"The secret of success can be found in the daily routine" – Unknown
"Your ability to discipline yourself to set clear goals, and then to work toward them every day, will do more to guarantee your success than any other single factor" – Brian Tracy
Developing habits and routines lead to the action step of accountability.
Holding Yourself Accountable
In my research for this program, the concept of holding themselves accountable was stressed by every person I interviewed.
This is where the "rubber meets the road." Personal accountability gets you out the door and walking to reach your goals.
Here is some more of what I heard in my interviews:
"I need a program that keeps me accountable."
"I do well for a few days; then something comes up that prevents me from working out. Next thing I know, it's seven days later, and I haven't done a thing."
"I give up too easily."
"In the past, when I saw success at getting in shape, I stopped, and I don't know why."
Self-accountability means taking responsibility for your actions and behaviors without blaming others.
It means you're fulfilling your obligations, tasks, and goals without excuses.
And, if an unexpected challenge comes your way, being accountable means you can focus on a solution without pointing fingers.
Here are some benefits of having greater self-accountability:
Greater self-awareness. You'll have an easier time finding patience with yourself, feeling in control of your life, and deepening personal relationships when you can understand and accept your actions.
Better goal-setting. Self-accountability also helps you prioritize when working toward your goals. Acknowledging that you choose how you spend your time allows greater productivity. Accountability reminds you to focus on your goals and use your time meaningfully.
Growth mindset. Accountability encourages you to be open to learning and developing rather than staying in the same place. You'll be curious to try new things if it means achieving your goals and experiencing more self-improvement.
Increased self-confidence. Learning more about your capabilities builds self-confidence.
More motivated. Your motivation grows after reaching certain milestones, fueling your drive to keep setting new goals. If you can keep yourself on track to meet one goal, it will provide the burst of inspiration you need to focus on the next one.
Getting Started with Self Accountability
1. Start small
Don't expect to become a self-accountability expert overnight. As you're starting this practice, take time to understand why you're trying to be accountable in the first place. Then, break down tasks into smaller pieces to get started.
Short-term goals are more realistic, and achieving them will motivate you to continue. (Think about the" Small Steps" I mentioned earlier)
Developing these habits will be a significant change, and starting small helps you adjust.
2. Set goals
Goal-setting forces you to own what you want to do, so think carefully about your goals.
Your long-term goals may seem daunting, but breaking them into short-term goals helps them stay realistic.
3. Create a schedule
A schedule creates a sense of control and accountability over how you spend your day. Form your schedule around when you're most productive in your day.
You'll have an easier time checking things off your to-do list if you're realistic about how much you can accomplish in a day.
4. Reward yourself
Rewarding yourself will help motivate you to continue working on your personal development. Make it a habit of celebrating wins, both big and small. Take a moment to reflect on how far you've come and what you've learned after each milestone.
While some reward themselves with a fancy dinner or a cocktail night, others will enjoy an hour of uninterrupted reading time or a long bath.
Rewarding yourself is self-care, regardless of what that looks like for you.
5. Have an accountability partner
Any self-improvement journey is more challenging alone, so find a family member, loved one, or friend with similar goals and support one another.
Your accountability buddy is someone with who you can vent, discuss big goals, and exchange positive affirmations.
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After writing four books about walking, I've created the walking program I was looking for!
In this presentation, I covered the four major topics of my Walking for Health and Fitness Program: A 60-Day Accountability Action Plan to Walk Your Way to Health and Fitness.
I covered:
Your why
Goals
Routines
Accountability
With My Walking For Health and Fitness Program, You'll Experience...
An easy "step-by-step" plan to hold yourself accountable!
The thrill of setting and crushing your fitness and personal goals!
Learn how applying "Small Steps" will lead to big success!
How knowing your "Why" will supercharge your fitness!
Set your walking, health, fitness, and wellness routine to be on autopilot.
The Walking for Health and Fitness Program is hosted on the Teachable Platform:
A personal login
You'll have lifetime access
MOST IMPORTANTLY, You'll have access to all the updates added to the complete program.
Full customer support for your best online experience.
Included in the Walking for health and fitness Program:
7 Program Modules
What's My Why
Setting Health, Fitness, and Personal Goals
Developing Your Health & Fitness Habits
Holding Yourself Accountable with the 60-Day Accountability Playbook
16 Program Videos with the Seven Modules
1 Audio Track: Accelerated Health and Wellness Audio Track
12 Downloadable Information .pdfs:
Walking for Health and Fitness Program Booklet: This 60-Page book covers all walking information
What's My Why Worksheet.
Personal Goals Action Plan Worksheet
Small Steps to Big Success
Small Steps Habit Tracker - Walking for Health and Fitness
Accelerated Health And Wellness Audio Track Transcript
60-Day Accountability Playbook
The Heart and Soul of the Program
60-DAY Accountability PLAYBOOK is the Heart and Soul of the Program:
The 4-1 Routine (Every Day):
4 Daily Health and Fitness Responsibilities
1 Be Good to Yourself Activity
1 Weekly Mindset Responsibility
I call it a PLAYBOOK and NOT A WORKBOOK because creating your new health and fitness reality should be considered PLAY!
By the end of this 60-day program, you'll have established your accountability routine without needing outside "motivation."
BONUS CONTENT!
Module 7: Bonus Content to Assist in Your Walking for Health and Fitness Journey
Successful Mindset Booklet
Walking for Health and Fitness by Frank S. Ring
Walking for Health and Fitness Audio Book
Walking Inspiration by Frank S. Ring
Walking Inspiration Audio Book
Inspirational Quotes: 6 Ways Inspirational Quotes Can Change Your Day for the Better!
6-Instrumental Music Tracks:
Walk of Life (30:50)
Time to Get Moving (30:59)
Ramble On (29:28)
Walking Mind Drift (32:55)
Strolling Down a Country Road (32:48)
Upbeat Stride (32:48)
You'll get out the door and walk more.
Lifetime access
14-day Money Back Guarantee
Total cost $97 or 2 Payments of $49.99
As this is the Beta Version, I stripped down the program to get into the marketplace quickly to evaluate customer comments and suggestions.
"I'll be adding more videos and modules to the Full Complete Program AND raising the price to match the offering… “
Once the complete program is available, I expect to charge 2 to 3 times this price.
BUT…
"You'll ALWAYS have FULL ACCESS to the complete program and BONUS CONTENT at NO ADDITIONAL COST after the Beta phase, and program update is complete." - Frank S. Ring.
TO REVIEW, The Complete Walking Program Contains:
16 Videos
12 Downloadable .PDF files
1 Accelerated Health and Fitness audio track
SAFE SECURE LOGIN
LIFETIME ACCESS
30-DAY MONEY-BACK GUARANTEE
ACCESS TO THE COMPLETE PROGRAM AS I ADD MORE CONTENT AT NO ADDITIONAL COST.
I EXPECT TO CHARGE 2 TO 3 TIMES THIS PRICE FOR THE FULL COMPLETE WALKING FOR HEALTH AND FITNESS PROGRAM.
FAQ’s about the Walking for Health and Fitness Program
1. Why is it a 60-day program? On average, it takes nearly two months to establish a new habit. By putting it at 60 days, you will experience a substantial positive impact on your life. But this program doesn’t end after 60 days. The 60-Day Accountability Playbook is a .pdf file that you can use repeatedly. You decide how long to follow the 4-1 routine for your best health and fitness.
2. I’ve had difficulty in the past holding myself accountable. Will your program work for me? Yes! I used this same format to help me during the most challenging period of my life. Additionally, I interviewed many people before selling this product, and my ideas. All agreed that learning to be accountable will make have a positive impact on their life.
3. Can walking really get you in good physical condition? Yes! I 100% stand by this. Walking helped me recover from a severe back injury and the aftereffect of self-doubt about ever being physically active again. By walking, I’ve maintained my ideal body weight over the past 7+ years. I can’t say enough great things about walking.
4. I want to be capable of walking five miles. Can I do that in 60 days? Yes. You have the aspiration; now you need the plan. The Walking for Health and Fitness Program Booklet will help guide you. This 60-Page book covers all walking information to have you reach the 5-mile goal in 60 days.
5. Tell me more about the 4-1 Daily Routine. It’s simple. If you do this daily routine, you will get in better physical and emotional shape. You should do four daily things to bring you into excellent physical condition. Walk, do other fitness activities, and listen to the health and wellness audio track. This may be the most important part, do a “be good to yourself” activity, which means doing some activity just for you as a reward. Self-care is a big part of this program.
6. Why is there a “mindset component” to the program? Walking and mindset go hand in hand. During the Covid-19 shutdown, I saw more and more people walking in my neighborhood. When I asked them why they were walking, almost everyone said the same thing, “I need this for my head.” It’s too bad I don’t see any of those people walking daily anymore. But walking did help get them through a difficult period. Why wait for the next pandemic when you can work on your mindset with a weekly activity?
7. This seems as much of a personal development program as it is a walking program. Is that true? Well, yes, it is! I learned much about myself during my walking time and wanted others to have the same experience. I believe that you’ll come away from this program with a better sense of yourself, better physical conditioning, and a better appreciation of what it means to have good health. All this is done on your schedule without needing a gym membership or special equipment. You need the desire to feel healthier!
8. Tell me more about Small Steps and the habit-building process. My “Small Steps to Big Success” video and presentation file show you how to break down anything you’d like to accomplish into “small steps.” But something bigger is at play here, and that’s the need to celebrate when we do something that moves us in the right direction. We all need to celebrate our wins in life. They are self-perpetuating. The more wins you celebrate the more wins find their way into your life.
9. This is the Beta Version; what does that mean? I put together some video lessons that will make up the complete program. I will gather feedback, adjust the program, and include more bonus content. This will add to the total cost. But, anyone that purchased the program at this price will always have full access as the program grows
Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, and Walking Logbook Journal.
