Jinny Baker & The KXT Program

Known by many and noted from the great Dr. Oz, motivation is the biggest hurdle people face when on their weight loss journey, so having an app that can help you put your money where your mouth is when you first want to start your workout plan while motivation is high is monumental! 

Released just this month, the new tool GymPact allows you to put a monetary value to the workouts you make or miss at your local gym.  Their very simple interface allows you to pick a value (you can pick from $5-$50) for your "pact" on your weekly "pact plan" (you can pick from 1-7 workouts a week).  Then you download their phone app so you can check in to your gym and track these workouts.  You'll lose your weekly pact if you don't make all your workouts or you can gain money from all those people that lost their pact if you make yours.  Pretty awesome right?!

So I actually signed up for GymPact this week.  You can only start your pacts on Mondays so mine hasn't started just yet, but I already have a great idea on how it actually works.

How it works...

• Super simple and intuitive interface. It's really easy to get set up, go on an indefinite break (essentially their way to cancel), or edit any of your settings.
• In order for a workout to count, you must be at a location for 30 min straight.  This functions through your check in via the mobile app.
• You can't cheat the system and make your couch "Gym Elena".  They authenticate each gym location you submit overnight to ensure it's really a gym or workout center.

Overall, I think this is AWESOME.  When I was a trainer, I would always try to implement the same concept with my clients by utilizing their spouse, roommate, coworker, whomever, to hold them accountable monetarily or with other rewards for making their workouts.  This option is just that, but an app won't cave under severe sweet talking and won't forget about the pact either.

The caveats...

• This doesn't work for running outdoors.  Major bummer for me considering at least 3 out 5 workouts a week for me are outdoors on the run.  Although on their forum they say they're working on a work around for this as speak, so hopefully a solution for this will come shortly.
• Authenticating the gym locations makes it so you can't cheat, but that means it won't work for any at home workouts.  I doubt there's any work around possible with this one, so sorry P90x users.

Overall takeaway...

If you have a gym, Pilates or yoga studio, etc. membership and want to work on staying consistent and increase your motivation to stick to your workout plan (who isn't?!) then sign up for this immediately!  You've got nothing to lose and everything to gain.  If you do your workouts on your own and outside (like me) then you'll need to stick to the classic tactics of having a workout buddy, journaling, making milestones with rewards and taping your goals/vision to the frig.

Has anyone else signed up and used this service?  Even though I workout outside mostly, I'll continue and try it with a low pact plan to hold me accountable for my yoga studio workouts and will keep everyone updated on how it goes.

In my experience, about 80% of people quit their diet and fitness program within the first 3 months. Of the 20% percent left, only about 5% of them will continue their program after 6 cumulative months. How will you make yourself be a part of that 5%?  Creating a SMART Health New Years Resolution in the way you would a with any business goal is one of the best tools you can give yourself if you truly want to achieve your resolution.

Specific

This means your goal needs to include the who, what, when, where, and how.

Example, Instead of "I will lose 15 pounds by June", it should be "I will lose 15 pounds by June by working out 5x per week through running out side and joining a yoga studio, as well as keeping my diet under 1500 calories 6 days a week."

Measurable

Establish the milestones that will measure your progress along the way and will show you when your goal has been fully achieved.  Without these, you'll certainly lose motivation before achieving your ultimate goal.

Example, To lose 15 pounds by June, I will weigh myself once a month and will have these milestones: 5 pounds lost by February, 8 cumulative pounds lost by March, 10 cumulative pounds lost by April, 12 cumulative pounds lost by May, 15 cumulative pounds lost by June!

Attainable

Understanding the attitudes, abilities, tools, and financial capacity to actually achieve your goal is integral to your success.  

Example, Losing 15 pounds in 3 months is unattainable due to my work schedule and amount of diet discipline that is maintainable for me.  I'll give myself 5 full months to lose the 15 pounds at a healthy and moderate pace that will make it easier to maintain long term.

Relevant

Your goal must be tailored to your body and health.  Remember, in order to lose just 1 pound a week, you need a caloric deficit of 500 calories per day for the entire week.  For me, 500 calories could be the equivalent to adding over an hour of jogging at a moderate pace, not adding the medium soda and bag of Doritos you added to my sandwich at lunch, an hour and a half yoga hot yoga class, or choosing the guacamole over the spinach and artichoke dip while at a bar with friends. Next time you're at the supermarket, pick up a pound of meat.  At pound is a lot of people!  Remember that as you set your goals!

Example, If you're obese, losing 15 pounds in 3 months could be realistic for you.  On the other hand if you're just slightly overweight, achieving your daily caloric deficit will be much more difficult can more realistically be met in 5 months. 

Timely

You must add urgency by adding time frame to your goal.  Without this anchor you'll never feel the daily push to work towards your goal.

Example, "I'll lose 15 pounds this year" should be grounded with a more specific time frame like "I'll lose 15 pounds by June 1st."

Don't forget the most important part when developing your goal!

Your Contingency Plan

Consider this my addition to the general SMART acronym to make it SMARTY.  So many times no one accepts upfront that they'll inevitably slip up and consider what they'll do when they do.  These slips are what turn that original 100% and widdle them down to the 5%. 

Examples, "If I go over my 1500 calories per day for 3 days in a week, I have to add a morning workout for 30 minutes to the next week."  "If I'm too busy at work to get my workout in, I'll only have a salad and lots of water for dinner."  "If I get sick, it's ok to simply rest and I'll get back on track when I'm feeling better."

Had you made a resolution before you read this post?  If so, do you need to add or tweak it at all now that you've read this?  Comment below!  I'd love to hear your resolutions and how you plan to tackle your foreseeable challenges ahead to achieve it.

If you need could use some additional help developing your own personalized 2012 goals and plan, don't hesitate to reach out!  Everyone (including myself!) can benefit from outside encouragement to stay on track 1, 3 or 6 months through your health resolutions.