A is for… Accountability


Your body is your responsibility – no one else’s. You are accountable for your own fitness, nutrition and recovery. You can forget fancy programs, macronutrient cycling and contrast showers if you’re not doing the basics consistently; it’s a waste of time. If you want something, the onus is on you to make it happen. Make sure you stick to this process and you’ll be on the right track.

Ultimate Aim

You have to expect things of yourself before you can do them” – Michael Jordan

Firstly, work out want you want. Are you training for performance? Health? Enjoyment? At this stage you can be quite broad with your aim.


When you know what you want, ask yourself why? Question how much you actually want it. Unless you’ve really got the desire to do something, chances are you won’t follow through. There’s nothing wrong with using extrinsic forms of motivation, whether it’s trying to get on a records board in the weights room or win a fat-loss competition, but they won’t work if there’s not an intrinsic motivation burning underneath.

Goal Setting

People with goals succeed because they know where they are going” – Earl Nightingale

This is where you focus your aim. Setting SMART goals helps make you accountable for your progress. The SMART acronym stands for:

Specific – ‘Looking good’ or ‘being healthy’ are too broad. We should be looking at reducing these aims to their most important components.

Measureable – We need numbers, something tangible, to determine progress. Without this you won’t know when you’ve achieved your goal.

Achievable – Goals won’t work if they’re not realistic. Whilst they shouldn’t be impossible, they shouldn’t be too easy either.

Relevant – They still need relate to your aim. It’s no use setting a goal of running a sub 20min 5km if you want to add some muscle mass.

Time-bound – You need a deadline. If you don’t have one you’ll keep putting it off.

Example: I want reduce my body fat by 5% within 6 weeks


Planning is bringing the future into the present so that you can do something about it now” – Alan Lakein

How will you make sure that you achieve what you’ve set out to? Plan your training, diet and recovery, and then make sure you stick to it. By planning and scheduling you make yourself accountable. Make sure you don’t go overboard however; if you give yourself too much to do then chances are you won’t see it through.

Get a Training Partner/s or Trainer

Whilst a training partner can potentially be anyone, this doesn’t mean anyone; you need to have somebody who’s prepared to call you on it when you’re slacking – it’s the same deal when finding a trainer as well. When someone is there to encourage or challenge you, you are more likely to push yourself to succeed. As well as this, training with others not only makes accountable to yourself but to the group as well; you owe it to your partner/s or trainer not to let them down.

No more excuses – make it happen!

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