Some days, I have those “I just don’t want to” thoughts. You know the ones – don’t feel like tackling a project at work, don’t feel like working out, don’t feel like doing anything. Can I get the Lazy song by Bruno Mars, please? (To be honest, I really dislike that song but I just couldn’t resist.)

Thankfully, my lazy days don’t happen on a regular basis. When they do, I can usually pinpoint the cause  – either lack of sleep, needing a rest day from the gym, needing to go to the gym, or needing some relaxation time away from anything and everything electronic.

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You guys have heard me moan a bit in the past about how adapting to a desk job seems to suck my energy out completely and leave me wanting to do nothing at the end of the day. However, I’ve come to terms with the fact that it doesn’t provide an excuse for failing to stick to my goals. I’ve developed (well ok, I didn’t exactly invent them) a few strategies to combat this over the past couple of months, and I figured since I’m certainly not the only individual that sits at a desk from 9-5, you’d probably benefit from them too!

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Angela’s Top 10 Tips for Staying Accountable to Health and Fitness Goals – Part 1

1. Write out your workout plans for the week. This is something that I usually do on Sundays, and even though the plans aren’t super-specific, they generally outline when and how far I’ll run, when I’m teaching, when I’ll be doing weights (and what general muscle groups), and when I’ll be doing group exercise classes. As you’ll soon see in the next few tips, I’m a huge fan of writing things down because it means they’re real, not just a thought that floats through my mind. There’s nothing more satisfying than being able to put a great big check mark next to a completed workout, or any other completed goal.

2. Tell your friends about your goals – short and/or long term. Not only does vocalizing your goals help to keep you accountable, but other people can sometimes offer ideas or resources to help you. They might also be secretly working towards the same goal, but maybe they don’t quite have enough courage to actually commit or say it out loud. If they know you’re working towards the same thing, you can do it together and use each other as a support system.

3. Plan your meals for the day – and write them down. Anyone who has ever carried a food baby (or two, or six) will know that it’s easy for eyes to get bigger than our stomachs when we’re hungry. I find that writing out a rough outline of meals for the day first thing in the morning helps to ensure that I’ll be eating regularly (hence not letting myself get to the point that I’m so hungry I want to shove everything in the fridge in my face), and in reasonable portion sizes.

4. Sign up. I’ve mentioned before that I’m definitely more of a morning gym-goer than an after-work type, but since having joined a second gym with awesome fitness classes, I’ve managed to find a lot more motivation to go. It’d be really easy for me to say “I’m planning to go to a bootcamp class after work”, but depending on the type of day I’ve had at work, I could easily bail on that plan. What’s been stopping me? Well, at this particular gym, it’s recommended that members sign up for classes online to ensure they get a spot. Doing this has certainly made me feel more obligated to go, and when I come out, I never regret the decision! Even if your gym doesn’t have this, I think formally signing up for any group activity, be it a walking group, a healthy cooking class, or a race, automatically ups your commitment to following through.

5. Put your goals where you can see them every single day. Like on a vision board, perhaps?

…or perhaps something a little less grandiose – maybe it’s just a picture at your desk of you at your ideal weight, or someone whose *insert gorgeous body part here* you aspire to have. I’m not sure about you, but I’m a highly visual learner. Seeing pictures of things on a daily basis that motivate me and represent my goals are a constant reminder of what I’m trying to achieve. And as an added bonus, arts and crafts are fun, so get you scissors and glue out! 🙂

Where are the other 5?

You’ll just have to wait till next week for them! 😉

In the meantime, tell me…

  • What makes you feel more accountable, or what motivates you to take more responsibility for achieving your goals?
  • What sort of situations cause you to struggle?

Feel free to comment below and if there are any tips I don’t already have in my final 5, I’ll add them in to Part 2.

So go on… let’s hear it!