8 Ways to Hold Yourself Accountable for a Healthier Lifestyle
If I asked you if eating lots of colorful veggies and fruits was important, most of you would say ‘of course,’ right? And if I asked if exercise is also key for health and wellness, you would most likely respond in the affirmative. So if we know that nutrition plus fitness is the magic formula for living a vibrantly healthy and long life, why don't we do it? Why do we prioritize one over the other? Why do we put one on the back burner and only get serious about it when we’ve been slapped in the face by a wake-up call, such as getting winded by one flight of stairs or a high blood-pressure reading?
In my experience working with hundreds of individuals at Performance Institute, the key is accountability. We’re often willing to let ourselves down time after time, but when someone else is counting on us, we show up for them.
Last week, the blog focused on the benefit of having accountability partners to keep you motivated to stay the course in your exercise consistency. Leaning on others to hold us accountable is OK. When we’re just getting started, we need that assistance. We need that encouragement and support while we develop good habits. At Performance Institute, we have a framework of accountability to help those wanting to get started. We send reminders, we check in, we give a smile to you every time you walk through the door, we follow up and we celebrate with you each time you reach a milestone (PI Brightspots!).
Our community of fellow members also helps in this accountability effort. That friend who is normally in class with you notices when you haven't been there and sends you a friendly text asking how you’re doing. We let you know you aren't forgotten, and we want you here.
Now here’s where the truth hurts a little bit: No matter how much work we or your accountability partners do to motivate you to keep showing up, it ultimately comes down to you. It’s up to you to consciously choose every day to make progress toward your goals. We will always cheer you on and help you, but if you haven’t bought into the process, it won't work in the long, long term. While a 3-6 month consistent effort on your nutrition and fitness will yield results, those results will fade unless you change your mindset to learn to work towards having a “forever” focus on nutrition and exercise as a prominent part in your life. Only this will lead to REAL long-term health, longevity, and performance.
Many of our PI clients have already embraced this mindset, but for those just starting out, that can be a very daunting concept. How do we stop letting ourselves down and create a safety net for reaching our goals and preventing backslide after achieving said goals?
Here are 8 tips for holding yourself accountable to your goals:
Set reminders on your phone: Schedule your workouts AND food prep or shopping like appointments you can't miss. Set an alarm for when you need to do your main weekly grocery shop or to start prepping your healthy meal so that you don't look at the clock, realize you have no time and reach for something unhealthy out of convenience.
Print off a calendar: Hang it in a visible spot and cross off the days you hit the gym or stayed true to your specific nutrition goals so that you can visually see all the marks of your success. It’s satisfying to see your efforts adding up and will reinforce your intentions to keep going! Hint, old school paper might work better here, as you might open your phone with the best intentions to check up on your nutrition and fitness goals only to be side-tracked by the work email or the latest funny cat/dog video on Instagram.
Get specific on your goals: For those starting out, showing up to the gym 2-3x/wk is specific enough, but for those who already do that, choose a performance goal like being able to PR on a particular lift, be able to move more athletically or be able to complete the Grouse Grind, or walk a flight of stairs pain-free. Communicate that to your coach or post on social media or another public forum. There’s something to be said for putting it all out there! Making a claim publicly will make you more likely to keep your word.
Set quarterly goal-setting meetings with an accountability buddy: If you are a member at Performance Institute, our goal this year is to schedule these meetings with you every 3-6 months, so reach out to info@pitraining.ca to request a Goal setting session with one of our coaches! If you aren't a member here, find a friend who needs accountability, too, and make quarterly dates to review your progress and set goals for the future.
Constantly remind yourself of your "why": A goal is great, but if we don't know why we want to reach it, it doesn't mean much. Ask yourself why you want to focus on your fitness and nutrition. How will it impact your life? How will it make you feel? How will others view you when you achieve that goal? It doesn't hurt to do some visualization either. Mentally imagine yourself as the person you see yourself as if your goals are met. Once you have a solid "why," remind yourself of it daily so that you internalize it and keep it close to your heart.
Don't make it all or nothing: "Rome wasn't built in a day”—we all know that saying, and it’s true! We are on a journey, not a quick trip to the supermarket. There will be highs and lows. There will be plateaus. There will be sabotagers, and stress and self-doubt. Don't let those things knock you off your path. Acknowledge them, thank them for teaching you something about yourself and then continue to make forward progress.
Celebrate your achievements: As you progress towards your larger goals by establishing and acknowledging micro-goals. Who doesn't love a reward? Define smaller milestones on your journey and treat yourself when you successfully reach them. For instance, if your aim is to shed 30 pounds, consider rewarding yourself for every five-pound weight loss or a 2 cm reduction in your waist measurement. Alternatively, those concentrating on improving their nutrition can give themselves a non-food reward for each for minimizing eating out to an acceptable level in favor of making healthy home-cooked meals. Remember, rewards need not be extravagant or expensive—tap into your creativity and indulge in things you genuinely enjoy as a way to acknowledge your efforts!
Explore various methods of holding yourself accountable: And adapt them to your evolving needs. What once proved effective may not be a long-term solution, so keep things fresh to sustain your enthusiasm and motivation towards achieving success.
If you need help getting started on your health and wellness path, feel free to contact us! We would love to find out more about you, your current lifestyle and your goals, and help you make a plan of action. Contact us today at info@pitraining.ca or call 604-291-9941.
