(303) 726-8279

Shape Plus Personal Trainer Logo

How to Hold Yourself Accountable to Your Fitness Goals

by | Oct 21, 2023 | Motivation

Home » How to Hold Yourself Accountable to Your Fitness Goals

Every person who has accomplished their fitness goals started with a plan. They found ways to hold themselves accountable and adhered to that plan.

Most people have wishes or dreams that they call goals, but no real plan!

You hear it every day from friends, family members, and even from random strangers who are able to catch your attention for a couple of minutes.  “I’m starting a new workout program!”, or “This new diet is going to work wonders for my figure!”  It seems like somebody in your life is always letting you know about their intentions to reach their fitness goals one way or another, only to slowly but surely distance themselves from the rhetoric they once simply couldn’t stop talking about.  Why does it seem like everyone starts to fade into the abyss of old habits and unhealthy lifestyles soon after bragging about such well-intentioned goals?

Chances are they haven’t set a solid plan and haven’t utilized all of the tools necessary to hold themselves accountable for reaching their fitness goals.

What Do You Really Want?

Before you’re able to start a new fitness program, you need to get REAL with yourself.  Not REALISTIC.  REAL.  If you need to lose fifty pounds, don’t say you’d settle for twenty-five.  Set a goal and figure out exactly what you need to do to get there.  All too often, people talk themselves out of going for what they really want simply because it seems too complicated or too hard.  Don’t let a little hard work stand in your way.  After all, why set fitness goals that are less than what you really want?  Nobody goes to law school to become a high school janitor.

Don’t start a fitness program just to maintain the same look and feeling that you already have.  You’re better than that.


How Bad Do You Really Want It?

Once you’ve set some real goals for yourself, figure out exactly what you need to do to achieve them.  It will take time and consistency to reach any new level of fitness, whether you need to lose some body fat, put on some muscle mass, or a little bit of both.  It’s not going to be easy, but it’s going to be worth it.  Take a look around you.  Chances are you don’t see too many people who look and feel amazing.  All of these people have taken the easy way out.  They most likely missed out on a healthy breakfast, rushed out of the house to get to work on time, and mindlessly put junk and fast food into their bodies all day. After work, hitting the gym just seemed like too much effort, so they went home to sit on the couch so they could repeat the same steps the next day.

Don’t be that guy! (Or gal!)

If you really want to achieve your fitness goals, you’re really going to have to work for it!
If eating pizza and skipping the gym was good for you, there would be nothing but fitness models walking the streets.  Distance yourself from the masses.  If you just kind of want to lose some weight, you’ll most likely kind of take the steps necessary to get there.  You have to be accountable for your fitness goals every minute, every hour, every day!


Hold Yourself Accountable

After your goals are set and you’re ready to go, you need to have a plan for sticking with it.  Eating well for a day or two and working out a couple times feels good for a day or two, but making lifestyle changes that you adhere to every day makes you feel great all the time!

  • Plan workout time into your schedule
    • Don’t just tell yourself you’ll hit the gym at some point on any given day. Schedule an hour every day to go to the gym, hit the trail with your running shoes, or hire a personal trainer.
  • Track your measurable outcomes
    • Hop on the scale, take some body circumference measurements, or get a body-fat analysis done. It can be encouraging to SEE progress being made (or lack thereof) to help reinforce adherence to your fitness plan, or to make changes to what you’re doing
  • Keep a food journal
    • Eating well and KNOWING exactly what is going into your body might be the most important step in making changes to your body. Having a physical food journal is a great way to revisit what is going well and what needs adjustment to build consistency with your nutritional intake.
  • Surround yourself with a positive support system
    • Let everyone know about the journey you are planning to embark on. Just like the people in your life commenting on their new workouts and diets, you are about to do something amazing for yourself.  The difference is, your plan is going to work!  Let your spouse, kids, friends, social media acquaintances, etc. know what you’re doing and how important it is to you!  Let those closest to you know you need their support.  If they’re not on board, don’t let them drag you down.  You don’t have to go out for junk food and wine just because your friends are.  Misery loves company, and daily indulgence in the perils of convenience just sounds miserable.

Stand out.

Make every decision contribute to a positive reaction and become the best possible version of yourself.

Jess Hogue

Jess Hogue


Jess started Shape Plus in 2003 which is the same year he received his ACE trainer certification. His original gym has been at its Yuma Court location in Denver for almost as long. The whole philosophy behind his vision for Shape Plus has been simple: Focus on HELPING people. No matter what the goal of the client is, you can pretty much guarantee Jess will get them there.

Ready to Make a Change?

Contact Shape Plus and get started with your fitness goals.

Fitness Tips, Motivation & Inspiration

Share via
Copy link
Powered by Social Snap