It’s time to talk about accountability. Which is not something people always like to hear. I’ve worked in the fitness world for over 6 years now. This means I’ve seen many, many people set goals, lose sight of goals, or accomplish their goals. Everyone has different goals, but the one common trait of all these people who have accomplished and kept with their goals is that they have all held themselves accountable.
We constantly do courses or competitions at the gym to get people motivated, but as soon as those are done, many of those people forget their goals all together. Sure, you can hire a trainer or have a workout buddy or do whatever you need to get the ball rolling…but then what? What happens when the trainer moves or your buddy stops working out with you? What then? How are you going to stay motivated long term?
The answer is simple: you have to hold yourself accountable. No one is going to do it for you. No one is going to track your food, no one is going to make sure you go to the gym, no one is going to make sure you get enough sleep, drink less, limit your sugar. The only person who will truly know your behaviors, who will truly know if you are giving it your all, all the time…is you. So if you are a person who is constantly wishing you could accomplish something, then do it. Stop making excuses, stop getting off track, stop relying on others to keep you motivated. Motivate yourself and do it everyday. Hold yourself accountable because no one else will at the end of the day. If you want something, you can make it happen, but it won’t happen overnight. Keep working, keep your eye on the prize, and don’t ever give up on your goals. Ever.
Sunday – Barre Forte Lohi Class
Monday – Fit on Broadway Class
Warm up and core workout then –
3 rounds: 400m run and 21 burpees
Then right into 12 min AMRAP of 3-6-9-12-15-18-21…
kettlebell swings
goblet squats
double unders of singles x3
Tuesday – CrossFit Broadway Class
Snatch: Every 30 sec for 5 mins, 1 Snatch @ 75%. Must have 3 sec pause at knee. – I used 85#
– 1 min REST THEN –
Snatch: Every 30 sec for 5 mins, 1 Snatch @ 85%. No Pause. – I used 100#
Then Every minute for 5 mins: 200m Sprint. – My slowest was :43
Lastly – 6 min AMRAP Of:
5 OHS (75% of 1 rep max Snatch Weight)
40 Double Unders
I got 5+8 using 85#
Wednesday – Rest Day
Thursday – Fit on Broadway Class
Warm up and core workout then
Every 2 minutes for 6 minutes – 300m run
Then tabata (20 seconds on, 10 seconds rest – 5 rounds)
#1 – Weighted split squats (right leg) – weighted split squat (left leg) – weighted step ups
#2 – Battle ropes – burpees – double unders
#3 – single leg kettlebell deadlift (right leg) – single leg kettlebell deadlift (left leg) – side skater jumps
Example: 20 sec of split squats at the right leg, 10 sec rest, 20 sec of split squats on the left leg, 10 sec rest, 20 sec weight step ups, then repeat 4 more times. then move to #2 and #3
Friday – Barre Forte Lohi Class and wake surfing
Saturday – CrossFit Broadway Class
800m run
30 power snatch (95/65)
800m run
30 overhead squat
800m run
30 thrusters
I finished in 18:20 using 55#
_______________
At Home/Travel Workout:
50 side skater jumps – 25 burpees – 50 jumping bulgarian split squats – 25 pull ups
40-20-40-20
30-15-30-15
20-10-20-10
10-5-10-5
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Nike Juvenate Sneakers (4 colors – 25% off!)
What I Ate in a Day:
On Sunday, I decided to go to 8:15am barre class so before I left I had a small cold brew coffee with a splash of heavy cream and a couple drops of stevia extract.
After the workout, around 11pm or so, I cooked up some ground pork with primal palate breakfast blend then I made waffles using my pancakes recipe from pancake breakfast sandwiches. I topped it with some maple syrup and raspberry jam.
Around 1:30 or 2, I started to get hungry again and I made a shake that I’ve been LOVING lately! It’s a cookies and cream protein shake. I’m going to perfect it and make a recipe for you guys, so you’ll have it soon if you are a newsletter subscriber! It’s seriously so bomb.
Around 3pm, I snacked on some beef jerky while I worked. I seriously LOVE this brand.
Since I had food around brunch time, I was pretty hungry for dinner early on. So around 5pm, I made dinner. I baked sweet potatoes and topped mine with some butter and primal palate meat and potato seasoning, then pan seared pork chops in primal palate steak seasoning and topped it with some homemade chimichurri and mango salsa from whole foods and a sprinkle of goat cheese!
After dinner and watching a movie, I had a few pieces of Eating Evolved crunchy caramel chocolate!
What kind of stevia extract are you using? I keep on seeing more people utilizing this type of sweetener. Since its a sugar substitute — do you crave sugar after consuming it? That’s my worry.
Girl! We are eagerly awaiting your beauty posts!!! Don’t keep us waiting!
the 365 brand from whole foods. i don’t ever feel myself craving sugar after using it!
yum! i saw your sweet & savory waffle post on instagram over the weekend and have been craving something similar ever since!
Love your motivational Monday rants! They are always so relevant.
That pork chop w/the mango salsa looks bomb!
That dinner looks like such a good idea, and easy!
After following along for months I’m finally trying Crossfit for the first time today. Looking for a break from hot yoga, so hoping I’ll love it. 🙂
awesome!! good luck!!
How do you hold yourself accountable? I find that I am so persuasive that I can always find great (and valid) reasons to skip my workout or cooking, like work or hanging out with friends I have not seen in a while. Any advice on accountability measures that you have seen work long term?
i think you just have to decide what’s most important. to me, my workouts just come first. i plan my day around my workouts because i have a certain goal in mind. i want to live longer, feel better and look better. and the only way to accomplish those things is putting my health first and foremost. i think if you plan your workouts early on in the week and plan your schedule around that, then you are more likely to stick with it. and sometimes, do those other things ARE more important. you just have to decide that. there are many many times i’ve missed out on things because i put my health first, but i’m happy with those decisions long term. so you just have to make the decision what is most important to you.
I am so glad I am not the only one who put my workout as no. 1. I feel very selfish sometimes but it is just that important to me. If I don’t get to workout I don’t feel well, physically and mentally. I am married and have a kid and I know people wonder how I manage to workout every day at CF or just cardio. I prioritize. I get up and hit the gym before work, it sucks having to get up at 4.30am but you get used to it and in the end, it’s my life and it makes me feel good. And no, I don’t complain about it but when people ask me about my workout and what time I get up, I tell them the truth. No complaints. Sure, I go to bed at 9.30pm at the latest, but again, it’s my life, I like it the way it is, and it makes me happy.
Katie, you can still do things with friends. Just plan in a workout and go see friends after your workout. You might be a little bit late but at least you get to hang with friends.
Where did you get your cute leggings in the top picture?!
nordstrom! they are on sale right now! http://rstyle.me/n/bwap5abq557
Do you have recommendations for finding a gym or workout class like the FIT class you go to? I live in Chicago and would love to find one. I’m about to try OrangeTheory’s free class. Have you tried them? Wondering if it’s similar to your FIT class at all. Thanks for any insight you have!
Sarah — I’m from Chicago and after trying OTF I would say Brick’s “B|X” class as well as Shred415 classes offer that kind of high intensity you’re looking for. Brick’s main focus is CrossFit but their B|X class is a high-intensity, endurance-building class that combines cardio and strength. Would recommend either!
Thanks for keeping me motivated!!’ I had to start scheduling my workouts for the whole month in advance: I get my work schedule and plan all the workouts out for that month (I try to keep back up options as well like if I am running late to insanity, I’ll swap it out for yoga or PiYo). What I need to be accountable for is what I eat! I try my best to eat healthy (and succeed like 80% of the time), but I love food and snacks…snacking is the worst!
Juli – The top picture (well your video of you running those sprints on IG) really struck me and I made an IG post myself after seeing a bit of the light, because of you. I just wanted to say thank you again. I tagged you on my post but I just really wanted to be sure that you were aware of my gratitude. Also, your Snapchat posts I look forward to over everyone else in my feed. Keep it comin’, pleaseee.
How do you and your man coordinate eating? One of my biggest struggles when I try to eat healthy is he isn’t satisfied by the meals when I make the healthy substitutions. Are you guys more one the same page or do you do your own thing?
I love that you said this, “Hold yourself accountable because no one else will at the end of the day”. Whenever I don’t want to sprint those last two minutes, or run up that last hill, I always say to myself, “If you don’t push yourself, who else will?” And it never fails! Accountability is so important, great read!