Spring Re-Release: Going All In on Accountability Coaching for Nutrition & Fitness

We're back with another Spring re-release episode, featuring our first conversation with Hero and Accountability Coach Bonnie as part of this month's episode theme 'Finding Peace in Your Present'. Learn how staying accountable can enhance your healing journey.

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Have you ever tried starting a new habit but found it hard to stick with it because no one was there to keep you accountable? It can be tough to stay motivated when you are on your own, but having someone to check in with you and encourage you can make a big difference. Whether it is exercising, eating healthier, or learning a new skill, having a friend or a coach to support you can help you stay on track and reach your goals. Without this support, it is easy to give up when things get challenging. 

Join this conversation with Bonnie, an accountability coach at All-In by Teddi. Bonnie's career began in retail marketing and management, where she held divisional manager and director of HR roles at various department stores and led store openings nationwide. In 2019, she discovered All In by Teddi Mellencamp, a life-changing program focused on accountability, personalized coaching, and lasting lifestyle shifts toward health and fitness. After succeeding with the program, she became a lifestyle coach at All In, helping clients build lasting lifestyles through movement, clean eating, and positive mindset adjustments. Bonnie has transformed hundreds of lives, trains new coaches, and passionately advocates for the All In community.

What You Will Learn

• [06:56] Accountability coaching and what it entails
• [08:14] How All-In by Teddi evolved from a weight loss program to a lifestyle coaching
• [10:46] What makes All-In programs and the approach so effective?
• [14:07] Bonnie’s life transformation after being a client of the All-In program
• [17:25] Why do you progress faster and make lasting changes in life with accountability
• [24:14] Bonnie’s most surprising thing learned or seen along her journey to support others
• [34:22] Why flexibility is key to the success of your health goals
• [36:37] Suggestions on how to become accountable if you are not ready to hire a coach

Let’s Connect!

Bonnie Heim

Website | Instagram

Chandler Stroud

Website | LinkedIn | Instagram

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Mixing and editing provided by Next Day Podcast.

Transcript

Hey guys, it's Chandler and welcome to The Healing Heroes. 

I promise you (music)

I'm Chandler Stroud, an executive wife and busy mom of two who after years of living with anxiety health struggles and an unshakeable feeling like I should be happier, made a profound discovery that changed everything. Join me on a journey where unexpected paths lead to healing and more happiness. On this show, we will explore unconventional ways to unlock more joy in your own life. With the help of my very own healers and trusted advisors, the healing heroes. 

Hey everyone. I'm really looking forward to having this conversation today. I'm going to share a story to kick us off, which does have a happy ending, but to fully understand the road, to get there, you'll need to travel back in time with me for a moment. It's seventh grade on a typical Tuesday afternoon, and I'm collecting my backpack and belongings to head over to the school gym for mandatory spring sports. Before heading home from school, I played softball mostly because it was the only sport offered that didn't require my heavy set frame to run long distances. There was a small courtyard area at the entrance to the school building I was in with brick walls and benches where students would hang out in between classes and chat, start homework or just people watch that day. As I exit the glass doors and step into the sunny courtyard. 

On my way to the gym, three male classmates descended and encircled me creating a human cage of sorts that wouldn't allow me to pass through. They start sidestepping in fluid motion as if to be in some sort of choreographed dance. And with menacing grins, they begin taunting me, calling me names and extending their arms into the circle to poke my stomach. In mid Rift area, I felt trapped like an animal, glancing around at other students for any sort of life raft, but they all watched on either in shock, unsure of what to do, or just understandably not brave enough to step in. I broke free and remarkably was able to comport myself until about halfway to the gym when the tears finally came. Admittedly, unfortunately, this sort of behavior was unusual and rare at the school. I was lucky enough to attend, so perhaps in that way it remains seared in my memory more than any of the other accounts I can share of what it was like to grow up not looking like the other girls. 

My struggle with weight started in third grade and continued straight into adulthood. At one point, my freshman year in college, my weight surged more than 40 pounds heavier than I am today. And while I realized everyone jokes about the freshmen 15, this certainly felt different having battled weight my entire life as I grew into my teen years and my twenties, I tried it all. Weight Watchers, Atkins, local diet centers, endocrinologists, until finally acknowledging that diets in general weren't a good long-term solution for me. I'd lose weight every time through healthy, balanced eating and exercise, be ecstatic with the results, but then just gain the weight right back. In retrospect, I'm now certain the impact of my childhood trauma has played an enormous role in my inability to maintain a healthy weight, both in interfering with the normal function of my physical body and also now realizing my low self-worth. 

Fast forward 10 years, I am happily married. I have two incredible children and I'm hanging out on my couch at home watching Teddy Mellencamp on Bravos the Real Housewives of Beverly Hills. She's promoting her accountability program all in, and I tuck the information away in my brain for a time when I am brave enough to investigate further. That time came a few months later in 2018 after a seemingly innocuous beach getaway with a friend resulted in enough time away from the busyness of my own life to fully realize my anxieties, my insecurities, and generally left me eager to find more fulfillment in this lifetime. I signed up for all in the Night. I got home from that trip and I've never looked back. Six years later, I am stronger, healthier, more self-assured than I've been in my entire life. And I continue to maintain not just a healthy weight, but the lifestyle all in showed me was possible. 

So today I am thrilled to introduce a very special person, my accountability coach Bonnie, whom I've been working with for nearly two years. After my previous coach moved on from the program, Bonnie's professional journey began with a successful career in retail marketing and management where she held divisional manager and director of HR positions at a variety of department stores, also leading store opening events across the country. In 2019, Bonnie learned about All In by Teddy Mellon Camp and embraced this life-changing program that focuses on accountability, one-on-one, personalized coaching and tools that inspire a complete and lasting lifestyle shift toward good health and fitness. After personally succeeding with the program, she was tapped to join All In as a lifestyle coach where her focus with clients is to build a lasting lifestyle through movement and clean fuel, but also through readjusting their mindset and approach to one of positivity and optimism. She has helped change hundreds of lives along the way and is active in training new coaches while being an advocate for the All in community through her heartfelt approach to wellness, plus instilling a sense of personal accountability. Please join me in welcoming my friend Bonnie to the show. 

Hi Chandler, thanks for having me. Really excited to be here. 

So excited you're here and I know we have ton to cover today, so let's go ahead and get started. 

And your story, I have to say, rang true to me and I'm sure so many that are listening in. We've all had experiences like that, so thank you for sharing that. Very emotional. 

Thanks Bonnie. I appreciate that. And I do get the sense that too many women have had and men have had that experience in the past or similar ones just like it. I'd love to just start with the basics. So can you tell our listeners what accountability coaching is and what it typically entails? 

Accountability coaching is the ability as a coach to hold our clients or friends or family members accountable to the goals that they set for themselves. So it might be weight loss, it might be a 5K or 10 K they want to run. It might be starting something new like strength training. It could be something as simple as getting moving. Again, it's whatever a client or person wants to do, we are there by their side every step of the way to help them along. 

I love that. Thank you for explaining that for the audience today. And I love the concept of helping people achieve the goals that they set for themselves. I think that's really important and will be a consistent theme throughout our conversation. 

I always like to say that I think accountability is the secret sauce or ingredient that everyone is missing in their life because it really is life changing and to be held accountable and knowing someone is waiting for you to finish your run, send you food choices, ask for help, that's what it's all 

About. As you know, I know All in initially started as a weight loss program, but has evolved into so much more. Can you share a little bit about that journey and how you've seen it help the clients who reach out to you for help? Very, 

Very good point. We did start out when Teddy created this program, it was basically for weight loss, but now it has transpired into so many different wonderful options for clients. We have a running program, we have a strength program, we now have a cardio only program. We have programs where clients can keep the scale in play if they want or if they want to remove it, that's perfectly fine as well. We also work with clients who are potentially or on semaglutide, whether it's Ozempic or Wegovy or Manjaro, which is the big new thing now. And the reason why we do that is because they need a plan of action to maintain their health and wellness. And so that's done through proper foods, active movement, the right portions, and that's where all in comes in. So wherever a client might be personally, we meet them there and then we take them beyond and we help them reach the goals again that they have set for themselves. 

We're not doctors, we're not nutritionists. But the cool thing that I personally think about all in best part of all is that every one of our coaches has gone through this program and we love it and we live it to this day. So food choices we can tweak and readjust. I mean, I've always said every step of the way we can readjust, this is their journey. I've had my journey, I can suggest things that have worked for me, we can create this lifestyle. I think this is one of the most important points I always coach to have my clients understand that nothing is off limits, but there are right times for everything. Everything in moderation is what is going to work and they're creating a lifestyle and I think that was one of the most important things I had to learn for themselves. So I can say what has worked for me, but if there's a food choice or a type of movement that they want to keep in there, we absolutely will do it. This has to last. It's not a quick fix. It's not the diets that we have all gone on in our lives and trust me, I've been on every single one of them. It is a lifestyle and you're changing it from your mindset. Thinking of it as that quick fix to something that you are going to live seamlessly is our hope for the rest of your life. 

Thank you for sharing a little bit more, and I think it's so cool how the program has expanded to accommodate all those different segments, all those different interests, goals, and objectives. It's really something. What is it about all in specifically and the approach that is so effective? 

Speaking personally, I loved the one-on-one interaction with a coach. I knew I had someone there who was going to lift me up, who believed in me when perhaps majority of the time I did not believe in myself. We are there to assist with your confidence, pushing you a little bit further, getting out of that comfort zone, which we all know is really, really cozy and comfy. And for example, and we love it, right when I began, we were doing activity or daily activity for about 60 minutes a day, which was new because I was basically sedentary, so I wasn't moving at all. So when I started, it was with walking and it was on the treadmill, and so it was like checking off a box, okay, I did my 60 minutes and I did maybe what, 1.5 miles or two miles at that time. My coach said, she goes, I want to see you hit three miles every time you get on a workout. And I was like, oh. So things like that, it sounds simple and it sounds really easy to do, but being pushed to advance and try something new and create that change was something I was like, oh, if she thinks I can do it, I guess I can do it. And so you do. It's, it is such a special bond and relationship with your coach and that's what we nurture and that's what we build upon. 

I know you were actually an all-in client before you became a coach. What was it about all-in and accountability coaching specifically that intrigued you to join and then coach 

Beginning something like this? You have to be brave and you have to have courage. And when you're not feeling your healthiest or best, you sometimes don't have that. So I remember seeing Teddy on a television show and she was coaching two people, and I was intrigued by that because let's be honest, you name a diet, any diet, and I've done it, I've been there, done that, and I had success, but it wasn't lasting. And I think that's the difference with what we do. I always say to my clients, we're not a diet and please don't think of us as a diet. We are a lifestyle. And so you are changing every aspect, as I said, beginning with your mindset to the way you move your body and the way you fuel your body. So with all in, what appealed to me was the one-on-one coaching, and the beauty of all In is that we have all been clients. 

So every coach that anyone will work with has been through the program, and that's a mandatory requirement. We live it to this day, we love it and we breathe it out to our clients. We want you to feel and get back to your best self because you're worth it. And I think that's what so many of us lose sight of as being busy professionals, mothers, sisters, daughters, we deserve more. And I think that was one hurdle that I had to get over that I had to understand that it was okay for me to reach for more. And actually that's my word for 2024. Teddy had us all do a word for 2024, and mine was reach. 

I love that Bonnie, and that's a very powerful word. How did you feel before you joined all in as a client versus how you feel now? 

Well, before I joined all in, I was lost. And I will tell you honestly that I knew I was lost, and this sounds really silly, but when I would go into the bathroom in the morning to brush my teeth, I didn't want to make eye contact with my own eyes. And if anyone, I know it's hard when you feel so lost and I'm not going to get emotional, but when you feel so lost, that's why I relate to my clients because I understand where they are. I've stood in their shoes and I just get it. So before all in I was floundering. I mean, don't get me wrong, I have a wonderful family, three beautiful sons, great husband, wonderful friendships, but personally I knew I needed to make a change and I knew that I needed more. All in was that missing piece in my life. 

So everything changed from the inside out. From the moment I began, I started realizing that I could do things, whereas before, I was always concerned about failing. And on a humorous note, I'll tell you this, that when I began, I told no one what I was doing. Why? Because I didn't want anyone, my husband, oh, you're doing that again? Well, you just did something like that. Well, yeah. Okay. I know I, I can count on fingers and toes how many things I've done. However, this time was different and I can't explain it except to say that I really think the key piece was the accountability for me because that one-on-one relationship and bond that you develop with your coach and she sees you for who you are, she understands where you want to go. It's a pretty magical relationship and it's all done via text messaging, which is kind of mind blowing. 

So where I am now, it's light years from where I was the happiest I've ever been in my life, which is fabulous to wake up in the morning and feel so good. I have discovered my inner athlete, I've become a runner. I'm strength training, I enjoy adventures. I'm not focused on, this is kind of a funny story. As a family growing up, we used to joke and say that we'd wake up for breakfast and decide, oh, where are we going for lunch? Where are we going for dinner? And now I honestly, we were that family and it was fun and it was great and I have great memories made from it, but now I focus on this is the key point, the memories made as opposed to the food. So when I go out, I don't really care where we're going. I'm just happy to be with the people that I'm with. So every single aspect inside and out for myself personally has changed. And that's the exciting part for me. And when I become so thrilled for my clients when you're walking into the closet and you're not dreading what you have to find to cover up as opposed to really have fun wearing something. So it's just the accountability is all encompassing and filled with positivity. 

I love that. Thank you for sharing that. And I totally agree. The other thing that I think is so powerful about the accountability is that you're committing to yourself in a way that you've maybe never committed to yourself before. And when you start using that muscle and start training it every day, it grows and grows and it can't help but expand to other areas of your life outside of the wellness, the nutrition, the health, and I certainly experienced that in a very, very big way. 

Yeah, I think you hit on such a key point, learning to trust ourselves again, and not only believe, but the trust that, oh, I can do that. I have eliminated the word can't in my vocabulary. I don't, I don't say it. I never utilize it because I know I can do anything that I set my mind to do. And that's what I try to instill in my clients is, oh, I blew yesterday. No, you didn't. We have a new day, we have a new start. We have a new morning. It's a new opportunity for you. Every day is a new opportunity. Every mistake we make is a learning experience. And that's just a whole new approach and outlook in life, isn't it? 

It is. It's quite comforting to know we can make mistakes. We're human 

And to trust and believe in yourself again. I mean when you're floundered and when you're lost, that's gone and you just need to be lifted back up, put on your feet set, right, and off you 

Go. Yeah, it's so true. And it is. You sent this to me one morning in one of our text exchanges that we have always, it's crazy guys. Bonnie is on the west coast, I'm on the east coast, and yet it doesn't matter what time I wake up, even sometimes before 7:00 AM I have a text from her with a motivational message, a how are we doing today? It's really inspiring what you do for me and so many hundreds of other clients every morning. One of my favorite quotes that you sent was, I came for the loss, but I stayed for the gains, which is so accurate. 

It is my most favorite quote of all time. And I live it and I say it in my mind over and over, and I share it with all my clients. It is true. I did. I came to lose weight as most of our clients might do. But what I have gained is so, I mean you can see in my, it's emotional, it's mind blowing. Every single aspect, as I said earlier of my life changed the way I move my body, the way I feel, my body, the way I think my morning messages to my clients. I want them to wake up and know that they are loved, they are appreciated. We are grateful that they're there and we are going to have an absolutely fabulous day. So some people might call me Pollyanna or whatever, but I believe in leading with positivity. That's our approach. We want to share this fabulous lifestyle with everyone. So yeah, I came for the losses, I stayed for the gains and it is an emotionally wonderful wild upside down journey and amazing, 

I can attest to that. It was truly transformational and life-changing for me as well. Truly, I think about a lot that I might not have gotten to a point today where I'm doing all of this work on myself and would be willing to commit to myself to do a lot of the hard things I've had to do over the last several months to heal from the inside out. If it weren't for all in giving me that commitment or teaching me accountability and teaching me how to commit to myself again after not committing for so long. It really has been a six year intensive training program for my self-worth. 

And I think the key point that you brought up there that I experienced, and it's good, but it's also kind of sad. At the same point with my accountability coach, the commitment, as I said to you, I didn't want to let my coach down. I was fine letting myself down. I had done it for years, but the fact that I had a coach waiting on me there for me, I was like, I can't let her down. So on a humor start, I have to tell you this. So I was in all in for, I want to say eight months until I reached my goals. And by that I mean where I felt my most confident, I dunno if I've shared this with you, but when I send my workouts every day, I would say day one, running day one, walkie, whatever. By the time I finished, I was day, I'm exaggerated, but it was pretty close, 365 and I looked back at that and that was forget any of the professional accomplishments I'd had in my life or personal for me. The fact that I had committed and followed through on that for myself was just better than any trophy I could have received. I'd stayed accountable and that's the key. And have someone supporting you and you have someone lifting you up and it's a pretty incredible experience. 

I mean there was definitely, I would say about the two years during CID when I was not on all in. So there was a period where I maintained on my own and was very successful at it. So from the period I remember I joined right after Memorial Day weekend of 2018, six years later, I can count on less than 10 fingers. The number of days I have not moved my body since May of 2018, and that's with the coach and without the coach. So you really learn to commit to yourself. It sticks even beyond the coaching, it's 

Healthy habits that last, that's the way I like to say it, and it's really funny. One of my sons was in the military and an army ranger and very, very, all my boys were athletic, but this one was completely devoted to working out in the gym and I never really understood why he had to be at the gym if we would travel overseas. He had to find a gym in Paris or something and I was like, oh, for god's sakes. You can miss a day, but you can't if you love what you do and if you love the way you move your body, I'm the same way. I'm traveling later this afternoon, but I'm going to get a workout in before I go, so I get it. Exactly. You said it's something that you're doing for yourself and I always say to these busy moms that are working so hard, the single moms, the people that are traveling busy professionally carve out even 20 minutes for yourself. We will meet you, but take that time for yourself. 

I love that. And I second that. It's so important. What has been the most surprising thing you've learned or seen along your journey to support others? 

I think the realization that so many women don't understand that they are worth the time and effort to take care of themselves now rather than some will say, well, I'm going to sign up in a few months or I'm going to sign up in a week, or don't put it off any longer. The sooner you start, the happier you become, the more this becomes a lifestyle that you can own. And it's a journey that begins and really never ends. And so I think that has been the most uplifting and surprising thing is that learning not to put things off to tomorrow, just do it today. And one other thing I want to add, trust the process because I will tell you that I have clients and I wasn't the same way because I'm a total rule follower to a fault, but I have had clients that come in and they want to continue to do what they have been doing that let's necessarily say have has not worked. 

That is such an intrinsic part of this client coach relationship. I always like to say it's kind of like we're dancing partners, if you will. We are getting in step with each other, we're learning how we move, we're learning what works, we're learning what doesn't work, and then we're going to tweak and readjust together so that we move as one for the rest of the way. So it's hard for people to let go of their old habits that, as I said, have not worked and to embrace these new ones, but once they do, we are often flying. 

Makes total sense. And I'm sure it's really exciting for you to develop such different relationships with all the clients that you work with because you probably do work with men, women, younger women, older women, I would imagine it's pretty diverse and varied. 

I work with all the above men, women of all ages. I've worked with young clients, older clients, and I'm inspired by every single one of them and what they bring to the table. I'm a people person, so I love learning about my clients. I am an open book. I will share whatever they want to know about me, and I think that helps. And I think as coaches by the way we share our journeys or what has worked for us or what has not worked for us or how we've changed something up or added something in, I think it's a really an important part of this give and take relationship that we develop with our client. I've had an inspiring client is 80 years old and would get out there. Love that. I mean it's amazing. And I said, when I grow up, I want to be you. 

Me too, me too. Let's bring her on the show next time. Love that. How do you think all in's approach specifically helps women get to know themselves more intimately? 

I think honestly speaking from my heart, when you begin a journey like this, you have no option but to look within. You have to figure out, as I said, what works, what no longer will. I think the fact that as coaches we have gone through the program, this is a safe and supported spot. I'm big on quotes as you know, Chandler, but another one of my favorites is always Stronger Together, and I really do believe that because I think that is one of the most important pieces of All In is that we are a community. And I say that and you can hear me just sigh because we really are, we will do Peloton rides together. We have retreats that are amazing where we get to meet each other and hug each other and do yoga or meditation or mindset, mindfulness exercises. We did a virtual 5K during Covid, which was the coolest thing in the world where we printed up race bibs, everyone got their race bib. We started at a specific time all across the country in whatever time zone you were in and everyone participated together. So I think that's what makes all in so special, and that's what I say to Teddy all the time is that I don't know whether she really understands. I know she does, but what an incredible community she has created because it's one of good health. It's focusing on wellness. It's nothing but positivity and it's grabbing back your power 

And the community is such a powerful piece. A lot of the episodes where we've talked about variety of topics on this show, women feel alone truly. I mean if they stop and sit with their feelings, think a lot of women feel like they have the weight of the world on their shoulders. Everyone's relying on them whether it work, whether it's their kids, whether it's their husband, even outside their sphere of influence, it's like they feel responsible for other people's emotions around them, right? Everything comes back to this burden and to know that you're not alone in that and that you've got someone with you encouraging you and cheering you on, I think is so powerful. 

It was one of the things that scared me the most and one of the things that intrigued me the most before I joined was like, could I do this? Could I live up to it? Could I handle the one-on-one coaching and looking back, it was everything that I needed and the most important piece that I was missing that sense of community, that ability for another woman to support and lift each other up and kind of guide and set the tone and set the pace and was a give and take and keeping up with each other every step of the way. But yeah, I think it's critical in this day and age because we don't give ourselves that credit for what we are capable of doing because we're so concerned about everyone else, 

And 

That's okay. Yes, we 

Are. 

However we need to have a voice and find ourselves as well. 

Yes, it's so important. From the weight loss perspective specifically, can you share a little bit more about what a typical day looks like for clients on the All In program? What are they asked to do? What are they asked to eat? 

So let's start with what we are asked to eat. We focus on whole fresh, clean fuel, and by that I mean really wonderful, delicious foods. So nothing is prepared. I always say fresh is best and when you are starting out, you have a couple options. We usually have a client send their scale, a picture of their scale first thing in the morning, get up out of bed, go to the bathroom, step on your scale, shoot a picture over to me. We also have clients who are not big on scales. You don't want to send a scale, that's fine, you want to send it once a week, that's fine. I always tell my clients, this is your journey. Scale is optional. And from there we go and segue into breakfast. So we will ask you to send your breakfast, lunch, dinner and snack meals my way and I get some really delicious food choices sent my way. 

Oh, I bet you must have days where you're like, I'm fine, I'm in the middle of a task. And then you get a picture from clients, you're like, Nope, I'm hungry lunch. 

Yeah, because I coast all time zones. I'm up at four 30 in the morning here, so by 9:00 AM I'm like, okay, I'm ready for lunch because my east coasters are sending me these incredible taco salads and things like that. So our focus is sending the accountability and the pictures are key to the accountability piece. Some people might find it to be burdensome. Again, we can meet them there if they don't want to send me a picture of their food, they can text me what they have. I coach many CEOs of companies and busy professionals and busy moms, and when they are running around, it's sometimes hard to get all those pictures in. Again, we meet you where you are, we make it work and it does become seamless. We also ask for 45 minutes of movement a day. That can be when people are on their vacations, a walk on the beach with your kids, a bike ride hitting the gym, strength training, going on the treadmill, playing tennis, going out for round of golf with your husband on a Sunday afternoon. 

It's just active daily movement that we're looking for, and 45 minutes would be ideal. Some people can't do that, so we'll do 20 minutes, 30 minutes. I've gone through three major knee surgeries in 18 months and recovered fully and the entire time I was still all in when I did it. And so I coach many clients who are dealing with issues like surgeries, hip issues, back issues, and we do what they can do and some don't even at this point until they're fully healed, we're just staying on top of food accountability and having their choices to maintain that healthy lifestyle in that respect. So again, it really depends upon where the client is, what they're able to do. But I always encourage someone who is perhaps awaiting a surgery or recovering from a surgery, don't wait to jump all in. Are 

You allowed to drink alcohol on all in 

With regard to alcohol? If you're doing a jumpstart or kickstart, we'd like to recommend that maybe you abstain for the week or two weeks that you're on it. However, with that said, as I mentioned as a company and how we've transformed, I always tell clients life is meant to be lived to the fullest and we want you to enjoy yourself and if this is going to be part of your life moving forward, since we're creating a lifestyle, then yes, alcohol is permitted in moderation because everything in moderation is what works best. So if you have business dinners out, if you're traveling with your family, of course we're going to want you to have that spicy margarita. But again, not every night, not every day. And again, staying on top of your water and getting your movement and clean fuel in. I 

Had professional dinners, work dinners, work, travel, or just wanting to go out with friends on a Saturday night and relax a little and have that glass of wine. It was nice to know that I could do that and not berate myself following that event or in the next day when the scale is inevitably up two pounds from whatever it was that I drank. It was really nice to know that there was some flexibility there. 

I think that flexibility is key and I can't emphasize that enough because as we are creating a lifestyle for ourselves that we want to sustain and maintain, you have to be able to go out and enjoy yourself with friends and with family and flexibility is what we preach. 

You talk a lot about flexibility of the program and with accountability coaching, which I think is maybe surprising for some who have the perception of what it looks like. What is it that keeps them eating the menus that you all send through in the morning, sending the weight, making sure they get that 45 minutes of movement in each day? 

I think, again, speaking from personal experience and what I've seen with my clients, I think that the bond with your coach and the trust that you have with each other is really, really a key point. I also will say to clients that when you are starting out, you're going to feel good within the first two to three days. And you do, I mean you have to admit, you do. When you start really taking care of your body and moving your body and getting the proper hydration in and getting the food choices in within two to three days, you're feeling really good day. And on a humorous note, I still do exactly what you do. I do scale and work out with a coach myself. So it's just everything that we do is meant to last. And I think they stay because they feel supported and they'll go away. But they come back when clients will take a pause because they feel good where they are and that's wonderful. That's our goal. But then they come back, that tells me, okay, they've got their healthy habits in full swing and they need a refresh and they want that reset. And so that tells me we're making an impact on the fact that we can come back and start again and not all over, but just healthy habits to get back in the swing. 

I boomeranged so can attest. It was so helpful to know that you and all in were there for me when I felt like I just needed a little bit of support to get over the finish line for my own goals. For those who may not be ready to join a formal accountability program like All In, do you have any suggestions for how people can create more accountability for themselves at home? 

I'm a big believer that baby steps have the biggest impact. So a couple tips that I love. If you're not a water drinker, start there. Instead of having your diet sodas or regular sodas or whatever you might be drinking, incorporate six to eight glances of water a day and you can set timers on your phone for every 30 to 45 minutes to remind you to drink up. I think that's a really good one. Moving if you are sedentary or if you're not getting out as much when you're shopping, park further away in the parking lot and count your steps, walk in, get a step tracker on your phone or on your Apple Watch. And I think it's so empowering to see, oh my god, I watched 5,000 steps, I watched 8,000. And I have clients that keep upping their steps now each day because they're finding it so rewarding in terms of food choices. 

If you're eating sweetss late at night, have a hard stop at let's say 7:00 PM 7:30 PM no more food. Have dinners earlier, adjusted your food choices. If you're not a veggie person. I've had clients that have never had a vegetable before coming on all in, try a new vegetable a day or a week, have a new fruit, try lighter salad dressings. All these little changes that add up to something far bigger really will have a biggest impact on you. Another great option is if you have a friend that wants to start doing something as set a date for coffee, walk together, have her hold you accountable, meet somewhere for workouts, check in with each other, a buddy system works, accountability works, and whether it's a family member or a friend, whoever it may be, that person could be your new accountability partner. 

Thank you so much for our conversation today, Bonnie. It was so great to see you as always. I loved having you here. It was so nice to talk all things all in and accountability with you, and I cannot wait till we get do this again in a future episode. 

I know, Chandler, it has been such a pleasure and I adore you and you know how passionate I am about all in and what we do and the lives that we change. So thank you for being a part of our family and I look forward to many more episodes together. And I'll see you bright and early in the morning. 

Yes, you will. Can't wait for that morning message. They're so good. Thank you. 

I love doing them. 

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