Before developing your accountability plan:
Let's do a quick goal check...
First, determine your goals. Seriously, what is (are) your ultimate goal (s)? Second, ask yourself if these goals will better your life. If so, in what ways? Dig deep here… Lastly, determine what you need to do monthly, weekly, and daily in order to support these goals. Once all of this is complete and you truly feel confident in your decisions, you’re ready for an accountability plan!
Ways to develop your accountability plan:
ACCOUNTABILITY BUDDY: You may be the person who could benefit from an accountability buddy. If your mindset is right and you’ve broken down your goals into daily habits, it just might be time to find somebody to hold you accountable. Your accountability buddy could be a workout buddy who texts you when they wake up to make sure you’ve gotten your bum out of bed. This person could be a significant other who supports your daily routines and helps create a comfortable environment for change. They could even be a coworker who you regularly check in to discuss your prepped nutrition for the day. Ultimately, finding someone who can check in with you, without you starting to dislike them, is a great partner to have in a healthy life transition.
WORKOUT BUDDY: Similar to an accountability buddy, a workout buddy is someone who motivates you at the gym or environment you want to train in. Finding someone who inspires and motivates you to work harder will definitely support personal accountability. Find that person who lifts a little more, who trains the way you want to, and who carries a sense of confidence you strive for. Workout next to them, take similar classes, or simply ask them about their training program.
FOOD DIARY: Starting a food diary can be educational, alarming, and potentially a lot of work. However, they truly showcase what you’re eating. Yes you can obsess over calories, macros, and all the portion sizes, but that’s not what we’d suggest. Numbers are boring… Use a food dairy to simply be more aware of the foods you’re eating. Evaluate your diary in different ways. For example: use it to make sure you’re getting in a variety of colorful foods, analyze your salt intake, or recognize interesting routines. Does drinking cause you to binge? Does eating out cause you to eat WAY more than usual? All of these are clues to why progress may not be taking place. Hold yourself accountable by documenting EVERYTHING you eat… Not only will that be a challenge in itself, but it’ll also teach you quite a bit about your ‘diet’.
SAY CHEESE!: Camera shy? We understand, it’s not for everyone… This being said, it’s extremely helpful to take monthly pictures of your body. Knowing that a photo shoot is coming up is enough of a motivating factor to stay focused. If you’re looking for body transformations, pictures don’t lie. Also, they’re super fun for “transformation Tuesdays!” ;o) All jokes aside, it’s easy to hold yourself accountable when you’re preparing to take pictures of yourself. Tip: hide them in a ‘special’ folder if you are terrified someone will see!
MONTHLY ASSESSMENTS: Monitoring your progress is a great way to measure change. Holding yourself accountable to a short term goal is also a great way to develop fitness growth. At the beginning of the month, complete a fitness assessment. Keep in mind that since you’ll complete the same assessment in just 30 more days, we recommend that you document the steps necessary to progress. For example: writing out your weekly training schedule and holding yourself accountable to the plan will allow you see how well you stuck to the program. We love writing out our scheduled at the beginning of the week, posting it on our fridge, and checking off the completed workouts, daily.
TRAIN FOR SOMETHING: Although this isn’t for everyone, we still highly recommend training for an event that inspires you. Whether it be a charity ride, a trail run, and lifting competition, or even just training for that winter vacation beach body…Long term goals or events are definitely a challenge if you thrive off of immediate reward. However, allowing yourself to break down that long term plan into monthly, weekly, and daily habits or tasks supports ease to achieve future goals. Educating yourself on this long term goal, however, will be key. Do you know the steps it takes to run a 50k? If not, take time to learn. Ask friends, read books, and become knowledgeable about your goal. The more you focus on it, the more ready you’ll be for that extra accountability.