When your goal is to get into better shape, whatever better shape means to you, one of the biggest problems you will come across is holding yourself accountable.
It is much easier said than done, and you will find yourself struggling to keep motivation at some point. So here are five things that genuinely help.
1. Start small
When you are looking to lose fifty pounds, that number is daunting, and it can demotivate you, especially when you have been working hard and have not seen the progress you want.
Try setting monthly goals instead, so you keep a healthy timeline and hold onto the motivation. If your goal is weight loss, a mini goal of ten thousand steps a day for a month keeps you moving without staring at the scale.
2. Find your why
Getting in shape takes real work and energy, even for people who have been at it for years. A lot of the resistance to that work goes away if you actually know why you want the change.
It takes some genuine thought. Do you want to lose fifty pounds, or do you want to be a more active parent who can keep up with a teenager’s schedule? Do you want to tone up, or do you want to be comfortable in your own body? The second answer in each pair is the one that keeps you going.
3. Have a network
Everyday life gets in the way. How do I get to the gym when work wants overtime? How do I cook my meals when I am driving kids around all evening?
A partner, family, friends, or a trainer are what you lean on when you cannot find the accountability in yourself. That is not weakness. That is how it works for everyone.
4. Celebrate the small wins
There are a lot of little victories on the way, and they depend entirely on where you are starting from. Hit your macros for a week straight? Celebrate. Struggled to train but made it four days this week? Celebrate.
There is nothing wrong with being proud of overcoming something. Just remember these are fitness goals, so the celebration probably is not a bottle of wine and a pint of ice cream. Post about it, tell the people supporting you, buy yourself something.
5. Keep a journal
I cannot stress this one enough, whether it is an app or a pen and paper.
- It tells you what is and is not working for you.
- It tracks your food, how much you are eating, and how you felt in a session.
- It tells you why you ate out on Tuesday instead of cooking.
- Over time it shows you how different foods actually affect your body.
It is the single most effective way to stay accountable and to track progress at the same time. The only condition is that you keep it up.
Accountability is a huge part of reaching your goals, and it is my top priority with my clients. If you want somebody in your corner holding you to it, book a free discovery call.
Written by
Kristoff "Kris" Warsaw
Kris is the owner and head trainer at Versed Fitness, training clients in their own homes across Baltimore, Towson and Pikesville. He specializes in working with people whose joint pain has made ordinary exercise feel impossible.
