May 28, 2024

Ask for Accountability in your Fitness

Get Fit Quick Tip:

Ask for Accountability!

Find a workout partner or exercise group to hold you accountable to your fitness. Simply knowing you have to report your progress, means you’re less likely to skip a workout. Here’s how to start:


Talk to your friends, coworkers or family. Ask if they have fitness goals. If so, ask how they stay on track.

Ask for what you need. What exactly are you asking of them? Be specific.

Define your terms. Be clear how you’ll communicate progress, how often and what the ramifications are for falling short.

Follow through. Stick to your agreed upon plan.


Get Motivated by Voluteering

Get Fit Quick Tip:


What’s one sure fire way to ramp up your workout motivation instantly? Volunteer at a local athletic event or race. As each athlete passes, you’ll be inspired to reach your own fitness goals. Get motivated by giving back to your community where you train and race.

Here’s how to get started:

Research. Look in your local newspaper for a listing of events or do a simple online search of your community events. You’ll truly find a volunteer niche for everyone from walking, running, cycling, track competitions, weight lifting events, swimming, triathlon, and many supporting many charitable organizations.

Reach out. Call or email the event director or volunteer contact and ask where you may be most helpful. So many volunteer duties exist from a few days prior to the event to the event day itself such as from working the check-in tables, timing,  manning a water stop, to crowd control at the finish line.

Invite friends to join you. Send out a quick email or group text with time, day and details encouraging others to join in.

Be cheerful. Athlete volunteers have an extra special understanding of the details needed for competition. You’ll be able to make the athlete’s experience extra special by anticipating what they need, when they need assistance and how they need your support. Draw from your athletic experience and pay it forward.






Get Motivated- GO PLAY!

Get Fit Quick Tip:


How do you increase workout motivation? Make your fitness FUN! A fun workout means you’ll want to do it, which means you’ll be consistent. A consistent workout means results!

Revisit the play-days of your childhood with these fun workout ideas:

Jump Rope. Jumping rope is a great exercise to challenge your heart, muscles and coordination.

Obstacle Course. Set up an obstacle course that forces you to run, jump, crawl, balance and pull. Obstacle courses are limited only by your imagination.

Climb. Head to your local rock climbing wall and sign up for a lesson. Better yet, invite friends to join you. You’ll be empowered and energized, all while logging a challenging workout.

Hike. Leave your watch in the car and head to the trail. Take in the view while the terrain challenges your mind and your muscles.

Soccer, Basketball, Tennis, Dance. What physical activities did you enjoy playing as a youngster? Adults can play too, GO!



Friendly Competition? By Mollie Millington

Participation in organized races, from 5Ks to half-marathons, has increased tremendously in the last few years.  People now have triathlons on their bucket lists and run marathon to raise much needed funds for charities. 

Why should you get involved?

Increases motivation- If you have trouble finding a reason to get up and run in the morning (or after work), a race will give you purpose.  It provides a deadline which will motivate you to train within the time frame allotted.  If you register for a charity team, that is another powerful motivator to complete the race as your donors expect you to do so.

Structures training- When you have a specific distance and/or discipline to work on, your training will need to be tailored.  Working with a coach or personal trainer, they can provide you with a schedule that will take the guesswork out of your preparation.  It makes it easier when you can just hop on a bike or lace up your sneakers without worrying about what you need to do. You will have a time or distance to complete and just need to get it done.

Provides you with a new community- Not all of your friends will understand why you are leaving the party early to get up and run on a Saturday morning. When you befriend other runners in the park or on the track, you will meet like-minded people who know exactly what you are going through. These people enjoy the same thing you do- exercise and competition. They might also be good motivators and mentors in the end.

Improves your fitness- This is a no brainer.  If you start running, swimming, or cycling regularly, you will feel healthier.  This will improve your mood, increase strength, decrease stress, and lower blood pressure.

Sense of pride and achievement- When you have your first medal around your neck, it will be an amazing feeling.  You will think back to when you started and how much you have overcome to cross the finish line.  A smile will be on your face for days.  You will feel unstoppable and ready to register for your next event, and maybe even bold enough to increase the distance.

Registering for a race can be scary but it can also be unbelievable motivation to exercise regularly.  It will help focus your exercise sessions, introduce you to new people, make you fitter, and give you a sense of accomplishment the second you cross the finish line.  If you haven’t done so yet, find a race near you and register today.  Look for a realistic distance and be sure to give yourself enough time to train properly.

By Mollie Millington. For more information, go to or via Twitter @PTMollie.

Stick to it in 2013! Written by Brett Klika

GO GREEN AND GET FIT! This article is sponsored by AC4 Fitness. AC4Fitness is a neighborhood style health club specializing in strength training and cardio-equipment along with 24/7 access for members. That’s right, as an AC4 Fitness member you receive your own key allowing you to workout at any time that is best for you! And as featured in the LA Times, AC4 Fitness is a showcase for cardio-equipment that produces rather than uses electrical energy. Every time you exercise on an Elliptical your human power is fed into the electrical grid. Taking care of the environment while taking care of yourself just seems like a smart thing to do. And as a membership option you may also enjoy HydroMassage, Tanning, and Wi-Fi—all in a non-competitive, and clean environment with No Sales People. If you’re looking for an alternative health club that is: Simple – Affordable – Comfortable – Convenient – AND A LITTLE GREEN, give AC4 Fitness a look.You won’t be disappointed. Check out our modest membership fees and “paperless” enrollment process at or visit us at 52 N Fairview Ave., Goleta, CA.

Stick to it in 2013!
Written by Brett Klika C.S.C.S.

Good resolutions are simply checks that people draw on a bank where they have no account.  ~Oscar Wilde

Ahh, The NewYear’s resolution. It’s often a little white lie we tell ourselves to paint a picture of hope, change, and a flat stomach for the year to come. It’s not that we’re dishonest. It’s not that we don’t really WANT change, we just don’t know how to stick to a program.

The above dilemma is why more than 50% of people who begin a workout plan in the New Year find their way back to the couch within six months.  The notion of “working out every day” looks good on paper in December but as the reality of time, energy, and motivation set in, the idea loses its sizzle by summer.

Do you find yourself in this same predicament year after year with diet and exercise? If so, let’s make a change in 2013.

Here are 5 tips to help you stick to your program in 2013.

Instead of just writing your resolution, write why you are making that resolution.
If there is a strong enough “why” we can make anything happen. If there was a $100 in the middle of a busy freeway, would you run out to get it? Probably not. What if a loved one was trapped in the middle of that freeway? It would probably change your motivation.  Your “why” for behavior got stronger!

If exercise is your plan, why? What will exercise do for you physically, mentally, and emotionally? What are the ramifications if you don’t succeed?

Find activities you enjoy.
Regardless of what the media marketing machine tells you, there is no “one” best way for everyone to exercise. Odds are, there are activities you enjoy doing more than others.  Do activities you enjoy (or dread less) and do them frequently. Don’t set yourself up for failure by resolving to do something you hate doing.

Get an “accountabilabuddy.”
Research has shown that you are more than twice as likely to exercise if you do the program with someone else. Why? Accountability!  It’s a lot harder to sleep through that alarm when you know a friend is waiting for you at the gym.

If you’re having a tough time finding a friend to commit, a personal trainer is a probably the most effective option there is for building accountability and expertise into a program.

Set realistic and specific goals.
Goals are easy to write. They are much more difficult to fulfill. Instead of saying you want to “lose 60 pounds by not eating any junk food and exercising every day”, you may want to be more specific and realistic. While 60 pounds may be your big goal, you can start with 10. If you currently don’t exercise at all, aim for 2 days per week and 30 minute workouts. If your diet is poor, make some subtle adjustments like “no sugary drinks Monday through Friday.”

These goals are more attainable and will deliver you increments of success. You can always build on them!

Exercise at the same time every day.
If you wait to “find the time” to exercise, it’s not going to happen. You need to make the time and build in a portion of your day reserved for exercise. For most people, first thing in the morning is the time of day they can control. Even those who claim to “not be morning people” eventually come to enjoy the uninterrupted solace of morning.

If it’s not the morning, create a time such as your lunch break, or on the way home from work, where you can commit to getting fit!

Exercise these tips as you’re committing to health and fitness in 2013!

This article is written by Brett Klika. Brett Klika C.S.C.S., author of “The Underground Workout Manual- Exercise and Fat Loss in the Real World” ( is a world renowned human performance specialist, motivational speaker, author, and educator. In his 15 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and everyday people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and free blog. To try the Underground Workout Manual for FREE and check out his blog, visit

Find a Solution to your Resolution by Chanda Fetter

It seems that year after year, we promise to improve something we know is a challenge for us. For whatever reason, we convince ourselves that this ONE DAY, out of the entire year, is THE DAY things will change. 

The definition of resolution is …finding a solution to a problem; a statement that solves a problem or explains how to solve the problem.

To no surprise, the number one New Year’s Resolution is to lose weight. It’s time to truly find the SOLUTION to your resolution! If getting in shape has been your resolution more than once, don’t you think it’s time? Make 2012 different.

Commit to an Event. Typically the reason people can’t stick to a fitness goal is because there is no defined goal. So, make one! Sign up for something by the end of this month! Consider participating in a Walk for a Cure, climb the Rockies, Ride for a cause, or register for a Sprint Triathlon, just to name a few examples.  Pick an activity you enjoy and get excited about it.

Establish a Plan. Once you’ve chosen an event, create a realistic plan to prepare.  Having a realistic goal with sufficient training will allow you to ease into your activity giving your body time to embrace the new exercise rather than fight it.

Be Accountable. Buddy up with someone or a group, we are 96% more likely to show up if we know someone’s waiting.

Hire a Qualified Professional. We defer to professionals to tune up our cars but for some reason we don’t consider tuning up our bodies as important. Your body is the MOST important vehicle you own! Let a trained professional help you create a plan and motivate you to complete it. This time of year even affords you the best deals to do it!

It’s not a question of whether you CAN do it or WANT to do it, you NEED to do it.  Everything is better when you are living your best healthy life!

Chanda Fetter
IM=X Pilates, Owner