10 Accountability Tricks to Stick With Your Workout!
Not only does exercise improve your physique, but it’s also a key component to health and happiness. But while working out is a joy and an escape for some people, for others it’s like a sick form of torture. I find that for me it tends to be a combination of both, I love it once I get started and the feeling when I’m done, but some days dragging myself to the gym feels like a herculean task.
So on the days that you’re just not “feelin’ it,” what do you do to still keep pushing yourself one step closer to your goals? There are numerous ways to change your mindset on exercising itself (maybe a future blog post?), but what about actually getting yourself to work out in the first place? When motivation fails you, instead of just giving up, it’s important for dedication and accountability to pick up the slack. So today I wanted to talk about accountability (something that I think can completely change the game).
Accountable Definition: (of a person, organization, or institution) required or expected to justify actions or decisions; responsible.
If you have a goal but nothing to hold you accountable, why do it? Often, we human beings need some sort of external force or motive for getting something done, so what can you do to add accountability to your workouts? Everyone is unique and what might motivate you may be different for someone else, so here are 10 of my favorite options to help keep you on track and accountable.
Competition: Join a challenge or sign up for some sort of race/event that will fuel your competitive spirit! (Personally I love to do Spartan Races).
Money: Have you noticed that the more money you spend on something the more likely you are to actually use it or go? Investing in a place you want to work out at or even betting money with a friend might be one way to keep you accountable.
Sharing Goals/Videos on Social Media: This may not be for everyone, but sometimes announcing your goals/progress to the online world can help you stay consistent and feel supported (and maybe even motivate others!).
Have “Your Person” (or your accountabilibuddy as I like to call it): If you’re one of those people that prefer working out with someone else, get yourself a dedicated workout buddy, go to a group class, or find a trainer that will help hold you accountable even when you’re struggling.
Rewards: I don’t know about you, but telling myself that I get to go buy a brand new pair of leggings if I run every other day for a month or that I get a tasty treat after my workout, I’m definitely way more motivated. Get creative with rewards that work for you!
Imagery: There are two ways in which I find imagery helpful, through visualization and photos. Studies show that visualization makes a huge impact on your training. Not only does it shift your brain from negativity to hope, but it can also increase confidence, balance, and boost success. Taking pictures is a great way to track progress and the more you see change, the more motivated you’ll be to continue!
Exercise for a cause: Maybe working out for yourself isn't enough (but you do need it to stay healthy!) try dedicating it to a cause. Sign up for charity run or use apps/websites that donate the more you exercise (Like Charity Miles, Workout Mission, CharityBets, Sweat for STF, etc).
Schedule it: Creating a workout routine/schedule means you’re prioritizing your health and making sure that it’s something that you do automatically without as much thinking.
Get Rid of Distractions: Moving things that might distract you (out of sight out of mind!), like the TV remote or downloading apps like BreakTime that lock you out of your electronic devices, can help you stay focused on the task at hand.
Eliminate Excuses Before They Arise: Do you come up with “justifiable” reasons why you can’t work out? “‘I’m too tired, “Just super busy,” “I forgot a hair tie…”. Figure out ways to not let yourself make an excuse in the first place. Schedule your workout, make it a non-negotiable, pack your workout clothes for the day (or even sleep in them!), make pre/post-workout snacks, create backup workouts, etc. Plan ahead for any excuse you might make and be prepared!
Let me know in the comments if you have another way to keep yourself accountable for your workout!
If you need extra help, this month I’m starting a brand new program where you get customized workouts and accountability right at your fingertips via an app. Click here if you’re interested!