Reviewed by: Brian St. Pierre, MS, RD
When it comes to fitness and health, it’s easy to make big plans, and even easier to let go.
It’s too hard, you’re too tired, or you just don’t have the time to incorporate fitness into your daily routine.
(Understandable. Change yes It’s hard, and if you’re like many of our clients, you have legitimate reasons to be busy and pulled in many directions. )
Fitness accountability can help you stay on track—even in the midst of a full, challenging life—and achieve your goals.
Here’s how it works and how to take advantage of it.
What is accountability?
Responsibility is the foundation for achieving your fitness aspirations.
This means taking responsibility for things like what you eat, how much exercise you get, and your overall lifestyle.
Whether your goal is to lose weight, adopt a healthier diet, or train for an activity, accountability will help you progress.
Some people think of accountability as a strict set of rules that you have to follow whether you want to or not, but that’s not the case.
Rather, accountability is a strength that helps you make positive changes in your life that make you feel good and aligned with your overall values and goals.
social responsibility— for a partner, coach, or online community — is one of the best “flavors” of accountability. When you have people who have to report to you and support you, you get a sense of being “in this together.” This can be incredibly motivating.
Accountability is non-judgmental and is used to recognize your efforts and attempts to improve.
Why is accountability an important part of your fitness regimen?
When you take responsibility, whether to a group or an individual, you leverage the influence of social desirability.
For example, consider the role of a personal trainer or health coach. They assist in establishing systems and frameworks to set goals, develop action plans, and track and evaluate progress. Your coach holds you accountable for keeping you moving in the direction of achieving your long-term fitness goals.
Research supports the importance of accountability for achieving goals:
Conceive an idea (“I want to get fit”) has a 10% chance of being implemented.
Develop a strategy for how to implement your ideas (“I will go to the gym every day and eat healthier.”) Increase the odds to 50%.
However, Work with others on your goals (“I would hire a health coach to guide me.”) Skyrocketing your chances to an impressive 95%.
Tips for staying accountable to achieve your fitness goals
Fitness accountability is great in theory, but it can still be challenging to deliver on a consistent basis.
Here are six ways to help yourself stay accountable:
Accountability Tip #1: Document your progress.
Logging isn’t just about tracking your workouts; It can also include recording your meals, mood, and various subjective and objective progress indicators. Not only does this increase accountability, it also increases motivation.
There are several effective ways to record progress:
- journal: Write down your daily activities, movements, and reflections. This provides a clear record of your progress and emotional state, allowing you to recognize patterns and make necessary adjustments.
- Photograph: Visualizations provide a tangible representation of your physical changes. Regular photos can be a vivid reminder of how far you’ve come.
- Keep a food diary: Keeping track of your dietary choices can provide insight into your nutritional habits. This can help you identify patterns and their impact on your progress.
- Measure body composition: Tracking changes in girth, body fat percentage, muscle mass, and other metrics provides objective indicators of progress that are often more reliable than weight.
- Gauge your feelings: Tracking things like energy levels or mood can help you understand the many ways that taking steps to stay healthy can improve your overall health.
Accountability Tip #2: Set the right goals.
Goal setting is a skill in itself and knowing how to set goals correct Goals can make success more likely.
One of the main things to remember when setting goals is the structure of the goal itself. Try to implement SMART goals, which are specific, measurable, achievable, realistic and time-bound. The following is an overview of the characteristics of SMART goals:
- specific: Set an accurate goal and focus on the factors you can control. This clarity sharpens your focus.
- Measurable: You should be able to track your progress in some way. Plan how to measure success and monitor your journey.
- Can achieve: Set a goal that is challenging but still within your capabilities. Give yourself a fair and honest chance of success rather than setting unattainable ideals.
- Actual: Make sure your goals fit your situation and lifestyle. Consider how you can incorporate your desired habits into your current daily routine.When a goal is truly realistic and right for you real life, you’re more likely to maintain it.
- There is a time limit: Create a specific timeline for achieving your goals, whether it’s a week, a month, or a few months. This deadline prompts you to regularly evaluate your progress and provides a clear endpoint.
The types of goals you set and the mindset surrounding them can also be a big factor in whether your goals are realistic and your ability to achieve them.
Certain types of goals can feel overwhelming and out of reach because you don’t entirely know how to achieve them, or some parts of them are beyond your control. But by changing the way you set your goals, you can increase your chances of achieving them.
Here are some tips:
- focus on Behavior You want to change, not result You want to be done. Instead of “lose 10 pounds,” focus on “I’m going to learn to eat until I’m satisfied (as opposed to full).”
- Pay attention to behavior methodinstead of what you need avoid. Instead of “stop eating ‘junk food,'” try “eat foods with high nutritional value.”
- focus on proficient Exceed Performance. Instead of saying “I want to break my personal record in this year’s marathon,” try “I want to improve my running technique.”
Accountability Tip #3: Celebrate your accomplishments (big or small).
Celebrating your achievements, no matter how small, is a powerful motivator.
Enjoying the process and associating positive experiences with your progress will significantly impact your mindset and commitment.
Personal rituals, such as adding a dollar to a jar after each workout, can serve as a visual reminder of your dedication and hard work. After a while, you’ll see how far you’ve come. (Even reward yourself with something fun!)
Accountability Tip #4: Find a Partner.
Partners act as a support system, providing motivation and encouragement.
Find people who are truly as committed to fitness as you are. They should be someone you trust and can be honest with you about your progress.
The dynamic with your accountability partner is a two-way street. If you commit to exercise but fail to show up, you may receive a call or message from your partner. Likewise, if they miss a meeting, reach out to them in the same spirit of encouragement and support.
Having an accountable partner creates a positive social environment and ensures you are not alone on this journey.
Accountability Tip #5: Change your perspective.
If you can, try changing your mindset from “I hate exercise” to “Exercise makes me feel good.”
At the very least, be mindful of how you talk to yourself about your habits. It can transform the way you exercise.
When you focus on the benefits of a habit, it can transform a task from an obligation into an opportunity for self-improvement and enjoyment.
(The same goes for diet and nutrition. Instead of focusing on giving up certain foods, try focusing on the health benefits and taste of the foods you choose to eat.)
Self-compassion can also help. When you truly care about yourself, you’ll more naturally make choices that prioritize your overall and long-term well-being.
Accountability Tip #6: Work with a coach.
When you hire a coach, you introduce one of the best sources of accountability you can possibly have.
This commitment means you have an obligation to show up because you know your coach expects your show up.
When exercising, the presence of a coach can reduce the temptation to take shortcuts or skip reps. Under their guidance, you are held accountable for every action, pushing you to do your best.
The financial commitment of hiring a coach is also often a strong motivator for accountability. By hiring a trainer, you are making a real investment in your health and fitness. This instills a sense of responsibility, making you more likely to maintain your dedication.
Your coach also plays a key role in helping you stay focused and moving toward your goals. They can help track your progress and work with you to revise your action plan if you hit a roadblock or get stuck.
We’re here to help you achieve your goals
Creating a new nutrition and fitness plan can be daunting, but you don’t have to do it alone.
Precision nutrition can help you achieve results you can maintain by creating habits that improve your physical and mental health, boost your immunity, and help you manage stress.
Learn more about how Precision Nutrition Coaching can help you achieve your fitness goals through our 1:1 coaching program. All of our coaches are experts in fitness, nutrition and behavior change. Don’t wait to experience a healthier you.
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