As I’m sure most of you know, working out is just a fraction to getting in shape – it’s eating clean that really takes the cake. This is the hardest part for me especially, I’m a fat kid at heart and if I could, I would probably eat pizza for breakfast, lunch, and dinner, but that wouldn’t help me achieve my goals now, would it?
I’ve decided to share a couple of tricks that I use to hold myself accountable to my fitness goals. Let’s just get one thing straight though – I’m not perfect, no one is. Do I make mistakes? Of course! Do I sometimes say screw it and eat 3 pizzas, a burger, fries, taquitos, brownies, Vietnamese vermicelli and ice cream all in one day? Uh, yup! But the goal here is to do the best that YOU can do – be the best version of YOU that you can be! Don’t compare your body type to others – for me personally, I’m very tall, and have a naturally lean figure. For me it’s easier to get abs, and very hard for me to gain muscle in my arms – it might be the opposite for you but that’s okay, that’s YOU! Once you come to terms with this you will have a much healthier relationship with your body and that’s key!
10 Tricks To Help You Achieve Your Fitness & Health Goals
1. Put Your Goals In A Visible Calendar
What’s better than seeing a check mark right? Completed, Yay! I love seeing my goals visibly achieved or not, I find it incredibly motivating. As you can see below I put a check mark for a week of success, EC for a day of eating clean, a G for working out, an F for doing neither, and a 9 for completing my kickboxing and or boxing workout. I strive to workout at least 6 times a week, sometimes even two a day (weight-training, and either boxing or kickboxing) but keep in mind that my jobs are located at gyms, therefore it makes it easier. This does not mean you need to work out this much. I, however, like too. It makes ME happy, and it works for my body. Find what works for you by experimenting with different types of workouts, and see what your body responds best to. I allow myself ONE cheat meal a week, and this is only if I have a week of success. Another suggestion is following the 80/20, where 80 percent of the time you focus on eating clean, and 20 percent of the time having the freedom to indulge. Don’t be concerned about the math, but it’s simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.
2. Bet Your Hard Earned Money
Who wants to lose money? Not me! Try giving cash to a friend if you don’t go to the gym that day, or have a bad meal. A couple of friends and I will Snapchat our workouts and/or food to each other to hold ourselves accountable. It’s great! Every day if one of us doesn’t go to the gym or eats bad that’s $5 we owe.
3. Bet On Something Else That You Don’t Want To Do
You can put anything on the line, ranging from dinner dates, movie dates, to an event you REALLY don’t want to go to but your friend’s eager for you to come – say that if you skip the gym once this week you’ll tag along.
4. Meal Planning
I can’t stress enough how important this is. Failing to prepare is preparation to failure. Whether you’re a busy person or not I encourage you to plan what you’re going to eat for the week. Write it down, get the ingredients, and then make it, put it in some Tupperware so that you can just grab and go. I used to do “meal prep on Sundays” where I would make food for the entire week! But I found that by the time Wednesday rolled around I would look at the food in disgust. What I do now is prep my food on Sundays for 3 days, and then on Wednesday evenings I’ll do another 3 days – this includes my snacks which I put in little bags. Having your food prepped leaves you with no excuses but to eat healthy. If you’re interested in seeing what a week of eating looks like for me, let me know.
5. Enjoy your cheat meal, and I mean REALLY enjoy it, think about it daily, and dream about it!
All day I dream about pizza… Ha ha but no seriously, I do. Think about how great your cheat meal is going to be, think about what you’re going to have and then WORK for it! You know how enjoyable it’s going to be knowing how damn hard you worked for it.
6. Make A Vision Board
I got this idea from this amazing book I’m reading – “You’re A Badass,” by Jen Sincero – if you haven’t read this yet, DO IT! It’s a self-help book for people who desperately want to improve their lives but don’t want to get “busted” doing it. It has hilariously inspiring stories, sage advice, easy exercises, and the occasional swear word to help you get what you want, create a life you will totally love, and how to make money. I can honestly say this book has been the most motivating tool I’ve ever come across, and it’s inspired me to start projects I’ve always talked about doing but never sat down and started.
Anywho… back to this vision board.. So I want you to cut out pages on motivational people, bodies you idolize, and even inspiring quotes, then put them on a board and hang it somewhere you will see every day. Fantasizing about getting fit will actually do your body good. “Our minds respond strongly to visual stimulation, so by representing your goals with images you will actually strengthen and stimulate your emotions, and your emotions are the vibrational energy that activates the Law of Attraction.” The saying “A picture is worth a thousand words,” certainly holds true here” – J. Canfield. By checking in with yourself and how you are progressing on your goals every day, you’ll hold yourself accountable to the most important person around: yourself.
7. Follow A Fitness Program
I’m always following a fitness program, whether it’s one I created, or one I found. You’re automatically holding yourself accountable to something – and when you do something for long enough it can become routine. The internet is a wonderful tool – where you can find thousands of programs. Check out bodybuilding.com for free programs, or I have tons of really great fitness programs I’ve done too – if you’re interested in one of them let me know.
8. Take Progress Pictures
The number on the scale can be deceiving, but a photo of how you look in skimpy undies won’t lie ha ha. Put these pictures in a special album on your phone so you can see the changes. If you have the guts to post a before picture on your social media with your goals attached ALL THE POWER TO YA! You will be dying to post that after picture on your social media that you’ll be working extra hard to achieve results!
9. Share Your Goals on Social Media Outlets
Posting your goals on social media really holds you accountable – people will be asking you how it’s going, what you’re doing, and even potentially give you credit and motivation. Posting your healthy foods, meal preps, workouts, or transformation pictures are all great tools for self-motivation.
10. Sleep in Your Clothes If You Work out In The Mornings
I’m not joking – in the beginning stage when I first started working out I did this and it worked. If you live in Antarctica like me, it’s really hard to get up in the freezing cold and change. If you are, however, already in your workout clothes – throw on your coat – go start your car, brush your teeth and GO! Also this way – if you skip your workout – you have to take off your workout clothes and come to terms with the fact that “fu$# I failed.” Another trick is setting your alarm and putting your phone in the other room – this forces you to get up and turn it off. Once you’re up why not just get yourself to the gym right?
I hope this helps at least one of you!
Thanks for reading.