Accountability coaching in fitness
Be held accountable on your fitness plan by a PT trained in psychology
Having accountability on your intention to change can be the difference between gaining enough positive momentum to make it happen and failing to make habits stick.
Most people don’t realise this, but most failed attempts at workout programs are due to a challenges of mindset, not ineffective workouts.
Studies show that accountability gets results
If you’re wondering what difference accountability coaching in fitness could make for you and your ability to see results, some evidence on the power of accountability was found in a a study by the Association for Talent Development. The researchers found that individuals have the following probabilities of completing a goal by taking these actions:
Hatfield, Steve, et al. “The C-Suite’s Role in Well-Being.” Deloitte Insights, Deloitte, 22 June 2022
This is all placeholder but I think is a powerful section.
In my experience as a personal trainer, there are three main challenges in health & fitness:
1. Guesswork
Simply not knowing what to do. I.e. which workouts, how often, how frequently etc This leads to frustration & second guessing. The inability to predict results over time causes many to give up.
2. An all-or-nothing mindset
Finding yourself either over-zealous or easily deterred. Leading to both extreme dedication and long periods of inactivity. Meaning you never stick with it long enough to see results or quickly lose what you’ve achieved during inactivity.
Finding it difficult to follow through on a health & fitness program. Difficulty prioritising change, and unable to establish habits due to a lack of proper support structure.
As you can see, only one of the three major challenges in fitness is actually directly related to exercise. Guesswork, which can be solved overnight with a custom workout program We could consider the other two challenges mindset, psychology or personal development related. The biggest challenges around getting fit for most people essentially come down to staying motivated and consistent with exercise and being able to respond to setbacks positively.
To solve them, the first thing you need is to address the guesswork, that’s the easy part because an experienced trainer can do that for you.
I’ve now built in excess of 10,000 custom-made workout programs, which makes a fitness program which delivers results, effectively a certainty if indeed it’s correctly and consistently implemented.
So with guesswork taken care of, it leaves an all-or-nothing mindset and a lack of accountability, as the remaining major challenges. Interestingly, they are actually very closely linked, in that someone holding you accountable to a well-calibrated program could encourage you to lighten the reigns when it’s to your advantage to do so and keep you consistent when you feel like allowing your good intentions to fall by the wayside.
Challenges of mindset come in many forms. For example, thought patterns, emotional regulation, limiting beliefs, and an inability to follow through on an intention to make exercise a daily habit. So much so in fact, that I’ve written a 20,000 word guide on how to develop a fitness mindset.
Crucially, this means that even with a perfect workout program, it’s still possible to fall short of your fitness goals if your motivations, emotions, priorities and thought processes aren’t all pulling in the same direction. Often what makes the difference is being held accountable by a professional coach who is as invested in your goals as you are.
18 Common mindset related reasons people struggle in fitness
This commonly plays out in cheat meals, overuse of supplements and missed workouts. Delaying gratification is key to success as it encourages discipline in the face of temptation, preventing derailment by short-term thinking.
Challenging an all or nothing mindset is a fundamental skill in fitness because it forces you to develop systems that accommodate life's complexities. This will be the only way for you to sustain results.
Confronting, even embracing discomfort is fundamental to growth. It pushes boundaries and develops mental toughness, by proving to yourself that previous limitations weren't what you thought.
Overcoming this way of thinking is critical to preventing burnout and injury. It encourages a focus on balance, recovery and the quality of your exercise output, not just how much yuo do or how many calories you burn.
Shifting focus to holistic indicators of health e.g resting heart rate, heart rate variability and baseline energy levels align your training with long term health benefits not just transient aesthetic goals.
Taking personal responsibility for your consistency is essential for self empowerment and self-esteem. It fosters a proactive mindset essential for success. Without personal agency you'll need help forever.
Lamenting past failures holds you back. You must seek to reflect honestly on historic failures and identify what you can do differently moving forward. Failure is just feedback, it's not an identity or a destination. Face it, learn from it.
Progress is made by operating at the threshold of capability. Meaning you will encounter workouts you can't easily complete. Any failure with exercise is feedback and should be valued as data not avoided or lamented. Poor workout performance has no bearing on identity or self-worth.
Don't be a martyr to your work ethic or responsibilities. You are of most utility to all around you when you are at your best. Don't expect anyone to put you first unless you do it for yourself.
Don't play the comparison game. You only have one choice, and that is to maximise your individual potential focusing on anything else is a waste of your time.
Focus on your long-term vision for your health. Communicate it to those around you and make sure they know how committed you are to your goals. Remain steadfast on your intentions.
You must foster a sustainable commitment to health & fitness that is a self-perpetuating cycle of personal fulfilment. Built on the joy and reward of improving health and mind. Rather than focusing on external rewards, which can be taken away.
Developing an ability to endure challenges and setbacks inherent on any fitness journey is crucial to staying consistent and persevering through hard times. The skillset will carry over to other areas of life, making fitness a vehicle for personal develoment.
Avoid or correct draining life circumstances e.g. hating your work, being in the wrong relationship, or following someone else’s plan for your life, rather than your own. Without exception this will cost you in every area of life, including physically.
Resisting the pressure to take shortcuts is vital as shortcuts often have consequences which at best lead to short term results and at worst are detrimental to long-term health.
The ability to sustain momentum in the face of a setback is a critical skillset because it fosters adaptability, helping us look at setbacks as an opportunity for growth.
Develop healthier coping mechanisms that address the root cause of stress or unhappiness (rather than numb or distract) and don't have their own negative consequences that only make things worse.
Adequate fuel is crucial, eating to little won't speed up progress. It can actually halt progress entirely. Energy and recovery needs must be considered. You must not just seek a change on the scale, that will draw short-term results if any.
The importance of developing the right mindset
In over a decade of experience as a personal trainer, I’ve observed that far more often than not the reason people fall short of their fitness goals comes down to challenges of mindset rather than body, exercise or nutrition. Because if the mindset isn’t right you can’t implement any of that.
It’s counterintuitive but important to know. The good side of learning this is that it can all change, and you’re the one who can change it. The downside, if you can call it that is that it’s going to take far more time, introspection and uncomfortable self honesty to correct than simply switching up your exercise regime or trying a new diet. So, it’s not surprising that many people find themselves moving from program to program, coach to coach, and diet to diet in search of a solution when it’s within them already if they are willing to confront it.
Many are in a constant search for a panacea that can save them. Something or someone that will finally help them achieve their health & fitness goals. When the answer has been right in front of them the whole time.
Which reminds me of a little fable. A traveller approaches a village and encounters a wise person. Often described as sitting on a wall or at the village entrance. The traveller asks what kind of people live in the village.
The wise person responds by asking the traveller “What kind of people lived in the place they came from?” The traveller then describes the people from their previous village as “unkind, dishonest, or difficult in some way”. The wise person then tells the traveller that case, “You will find the people here are much the same” Later another visitor approaches and asks the same question about the type of people they are likely to find, to which the wise person says, “well what are the people like where you are from?” and the visitor responds “Where I come from people are honest, friendly and willing to help out however they can” To which the wise person says “In that case, I think you’ll find the people here will be much the same”
The moral of the story is that our experiences are often a reflection of our own attitudes and beliefs. If we expect negativity, we are likely to find it. Whereas if we approach new situations with optimism and an open mind, our experiences are likely to be more positive.
This little fable highlights the importance of self-reflection. It also underscores the power of our own perspectives in shaping our interactions with the world. So when we look at this through the lens of fitness, the truth is no matter which fitness program you choose and with whom, you’re going to bring yourself, and the way you think and behave along with you.
So if you want to make a positive change and start seeing different results, you’ll need to view an exercise program as a vehicle for personal development. Not just the conduit through which someone gives you the right tips, exercises and macros to change your body composition.
We don't know ourselves as well as we think we do
Collectively, us humans just don’t seem to know ourselves all that well. Which often leads us to make inaccurate predictions as to how we’ll act in a particular situation. What we’ll commit to, and how we’ll feel at certain times faced with certain challenges.
Working as an online personal trainer has given me some interesting insights. Over the years, I have varied my coaching methods over time. I used to deliver a selection of short 30-day workout programs, 6-12 week workout programs or allow for my clients to sign up to work with me for periods of up to 6 months, which works out to 24 weeks.
In your view, of those who signed up for 30 days, 8 weeks or 6 months who do you think was the most motivated with the highest level of compliance?
You probably guessed 6 months right? Logically it stands to reason that those who make the longest commitment, are just that – more committed. Actually no, that’s not how it played out.
What would have been your second choice? 30-days? They would be looking for a hardcore 30-days of focus right? Well, It didn’t play out like that either.
The highest levels of compliance and best results have always been achieved over 6-12 weeks. Which on the surface I find counter-intuitive.
Surely those that commit upfront to 6 months would do best? or those who know they only have to stay on point for 30 days would clear a path for action and thrive? Well, what actually happened was that for the most part those who committed to the longest period upfront had the lowest resolution idea of what it was actually going to take to stay consistent with exercise, and how well-equipped they were to form new and lasting lifestyle habits. This meant they would often fall by the wayside or begin to struggle within the first two weeks, they just weren’t ready to make the change and the low-resolution understanding of the interconnectedness of fitness, eating well, managing stress and making a commitment to changing lifestyle and behaviour. Leading them to overestimate what they were capable of at that time.
Interestingly, the 30-day customers often saw the program as a way of over-correcting a bad lifestyle. Almost always with an impending extrinsically motivated deadline. Like a holiday, wedding or photoshoot just over the horizon. Which made lasting habits very hard to form.
The sweet spot has always been the 6-10-week mark, and that’s backed up by science too. Because it takes approximately 66 days to form a habit. If I can hold you accountable for a full 8 weeks as I offer on my online personal training program, then you keep it going another 10 days after the program then the evidence says that habit is yours.
And I mean really yours, to keep. That’s the kind of consistency that gets results and builds self-esteem. This is the point at which you are fully in control of your health & fitness.
All of this led me to create the accountability coaching element of my online fitness program. I’ve built it as a one-stop solution to all of the 18 common challenges I identified above. Delivered via a combination of oversight, support and practical advice to help you overcome challenges as you experience them.
Accountability coaching is the solution
Incorporating comprehensive accountability coaching into my online personal training package exponentially increases your chances of staying consistent and achieving your fitness goals. At the core of the successful transformations and results you may have seen from my clients, lies not just the precision of a tailor-made workout plan or the meticulous nature of a nutritionist’s meal plan, but the human connection and personalised support that accountability coaching provides. Think of it as the bridge between intention and action, ensuring that you not only set meaningful, realistic goals but also stay committed to them amidst life’s inevitable fluctuations.
This offers a unique blend of motivation, guidance, and support, tailored to meet you where you are, fostering a sense of responsibility towards one’s health & fitness goals. In the process, any doubts or concerns about fitness methodology are demystified and there is always a layer of support on hand as you push the boundaries of your comfort zone. Perhaps most crucially, you’ll never again fall away from a fitness program unnoticed, completely neutralising any chance of falling into a stop/start relationship with fitness. So whether you are returning to exercise after a long time away or feel that you need help getting your mojo back, dedicated accountability may be the answer.
How you're held accountable with online personal training
Your onboarding call
During your onboarding call, you will commit to a program that fits your schedule and time limits.
Open communication
My custom training program includes daily instant messaging support, directly with me.
Strategy calls
For any major challenges or changes in your personal circumstances, we promptly arrange a call to adapt our plan.
Weekly check-in/report
Every Sunday I provide a check-in and stats report to start our weekly discussion Monday morning.
Form review
Have your exercise technique reviewed throughout your program by a personal trainer
Food logging reviews
Resident nutritionist Dr. Katie Tur will be on hand throughout your program to offer insight and feedback on your food logs
App notifications
Your fitness app will be setup to track all of your program activity and offer prompts to keep you on track throughout the day
Proactive support
Proactive coaching and oversight allows me to see trends or absence before it becomes a problem
Support in action
Navigate social events
Your training program is designed to deliver results without sacrificing your social life. You won’t have to avoid socialising, eating out, or giving up your favourite foods and drinks. My flexible approach allows you to enjoy indulgences guilt-free while staying committed to your health and fitness journey. Find the perfect balance between discipline and enjoyment, making your new lifestyle sustainable and enjoyable.
“I work hard all week, so it’s great to know that I don’t have to live like a monk on this program, I’m making smart choices with going out now, but still living life, which has made a big difference for me”
– Online Personal Training Client
Have your form checked by an expert any time
To maximise the benefits of your workouts and ensure you’re exercising safely, if you are comfortable doing so, you can send videos of yourself performing exercises for a form check whenever needed. Gain confidence in the gym by knowing you’re executing movements correctly and effectively.
“It’s really reassuring to know that i’m doing the exercises correctly, this feedback is great!”
– Online Personal Training Client
Unrivaled accountability & support
With daily access to a leading personal trainer, you have a direct line to a level of support, motivation, and accountability that could be the difference between completing your goals and falling away from a training program. Throughout the program, you will be confident in the knowledge that you can reach out to me whenever you feel a drop in motivation and we’ll discuss exactly how to get you right back on track.
“Just wanted to say thanks again for the support, knowing you are just a click away at times has been the difference between giving up and dusting myself off to keep going”
– Online Personal Training Client
Your program adapts as you travel
Our coaching is designed with busy individuals in mind, recognising that schedules, locations, and equipment can change frequently. As part of my commitment to being the most responsive coaching program available, I offer personalised solutions to your logistical challenges, adding a touch of concierge service to your experience. We take the stress out of adapting your workouts, ensuring you stay on track and make progress.
“This service has been indispensable in my efforts to keep exercising despite how much I have to Travel for work, thank you!”
– Online Personal Training Client
Data driven weekly check-in report
Your weekly report will cover:
1. How many workouts out of your set workouts you have completed
2. Any personal bests you achieved that week
3. Your completion rate per lifestyle habit per month
4. Your week on week +/- overall completion rate
5. Your overall completion rate across your whole program. Remember that I guarantee the program will deliver the expected results if an 80% completion rate is maintained throughout.
“I’m very much a numbers guy, so the check-in stats are a big help, especially the rolling 30-day percentage, it gives perspective even in a less than perfect week”
– Online Personal Training Client
Accountability beyond workouts
Why limit whats tracked to Health & Fitness?
Of course, the main focus of an online personal training program is going to be exercising consistently and eating well. However it’s important to anticipate that one tends to take on such a transformative program when times are tough, not when all is going swimmingly, and that’s because we know we need to make a change.
This offers an excellent opportunity to use your initial coaching program as a vehicle to establish supporting habits that could have far-reaching benefits helping you become more successful in every facet of life.
My clients have also tracked:
- An evening reading practice
- Daily journaling and self-reflection
- 90-minute deep creative work blocks
- Language learning classes
- Daily walks in nature
- Short meditation practice
- Digital detoxes
- Rewarding small wins
- Water intake
- Getting sun exposure
- Giving gratitude
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The interplay between self-efficacy & accountability
One of the ultimate ironies in life is that seeking help is actually an indication of self-efficacy. It’s an indication that you recognise where external feedback, expertise or support would help you make progress and close ground on your goals.
But that doesn’t mean you’ll need help forever. Perhaps you just need enough support to allow you to establish your cruising altitude. Once you have that, you have all the momentum you need to keep things going on your own. Let’s explore the dynamic between self-efficacy and external accountability.
1. A need for change: The inner drive
We all intuitively know when something needs to change. Recognising that often bridging the gap between where we are now and where we would like to be is going to require the expertise or support of someone else. Having the humility to accept this is the beginning of progress.
2. Accountability: The external check
Establishing new healthy behaviours and productive ways of thinking with a busy schedule is difficult. Sometimes having someone whose sole role in our life is to support our intention to improve is a game-changer.
3. Self-efficacy through accountability
Working to establish new habits with the benefit of oversight and someone to notice and help correct a loss of momentum provides a conducive sandbox to build new positive behaviours and ways of thinking that will spill over into every aspect of life.
4. Autonomy: Self-sustained direction
Before long your supported behaviour begins to take root and become a natural expression of who you have become. This means guard rails and external accountability can gradually be removed. You no longer need the external check, you’re at a level of autonomy you may never have reached without it.
This means that often investing in an initial course of coaching to provide accountability is actually the most linear route toward total self-efficacy. Rather than what on the surface appears as the opposite of it. This is a crucial distinction, as this way you’ll know from the beginning that the goal of the program is to leave you fully equipped to carry your training forward on your own. Fully equipped with established habits and a positive, solution-oriented mindset. Do some clients tend to stay with me for months, even years after their initial program? Of course, but I assure you that it’s because they enjoy the outsourcing of new ideas rather than being reliant on me and it’s the focus on personal development which is why I think this program is likely to be different from the fitness programs you’ve tried in the past.
References
- McAuley, E., Jerome, G. J., Elavsky, S., Marquez, D. X., & Ramsey, S. N. (2003). Predicting long-term maintenance of physical activity in older adults. Preventive Medicine, 37(2), 110–118. https://doi.org/10.1016/s0091-7435(03)00089-6
- Jakicic, J. M., Wing, R. R., Butler, B. A., & Robertson, R. J. (1995). Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiritory fitness, and weight loss in overweight women. International Journal of Obesity and Related Metabolic Disorders, 19(12), 893–901.
- Lutes, L. D., Winett, R. A., Barger, S. D., Wojcik, J. R., Herbert, W. G., Nickols-Richardson, S. M., & Anderson, E. S. (2010). Small changes in nutrition and physical activity promote weight loss and maintenance: 3-month evidence from the ASPIRE randomized trial. Annals of Behavioral Medicine, 39(2), 105–113. https://doi.org/10.1007/s12160-010-9162-7
- Kiviniemi, M. T., Voss-Humke, A. M., & Seifert, A. L. (2007). How do I feel about the behaviour? The interplay of affective associations with behaviours and cognitive beliefs as influences on physical activity behaviour. Health Psychology, 26(2), 152–158. https://doi.org/10.1037/0278-6133.26.2.152
- Sforzo, G. A., Kaye, M. P., Todorova, I., Harenberg, S., Costello, K., Cobus-Kuo, L., Faber, A., Frates, E., & Moore, M. (2018). Compendium of the Health and Wellness Coaching Literature. American Journal of Lifestyle Medicine, 155982761770856. https://doi.org/10.1177/1559827617708562