Accountability - how do you manage yourself?

[Poetic Justice]

Over the years I've been a typical yo-yo with weight. Up down rinse repeat.

I understand what is required to lose weight and maintain - the fundamentals, but always struggle for consistency.

I enjoy socialising too much - the aspect of bad food and a lot of booze.

I've recently started seeing a PT again as I always find I get best results when I am utilising the services of one - this time around it's a 6am session with a boxing instructor. As far as accountability goes with this structure, the easiest part is just understanding my only responsibility is to get myself there. Once I'm there, the rest is under control.

What tactics do you employ to keep yourself accountable (if required) and to ensure you're consistent with doing what is right for you?

 

[Mofra]

'Don't be too hard on yourself'

Recognise that each training session you have is an opportunity to improve in some way and every bad or cheat meal you have is acceptable - especially when you consider it a 'refeed' to restore glycogen levels

 

[go you pups]

'Don't be too hard on yourself'

Recognise that each training session you have is an opportunity to improve in some way and every bad or cheat meal you have is acceptable - especially when you consider it a 'refeed' to restore glycogen levels

Cheat meals only the day before a big workout imo

I consider it as carb loading

I've had about 4 cheat days the last week and a half, next week will be rather savage I'd hope

 

[GROTTO]

The last 3 months, I have only been training 3-4 times a week, compared to 6 the previous 6 months.

With that said, I think its because Im trying to ensure longevity and not get burnt out. So I will take a rest, break whenever I see fit nowadays.

Woke up with a bad migraine today and its frustrating as I was keen to hit the gym. Its also 37 degrees in Adelaide, so everything is compounded.

Sometimes when things dont align properly ie sleep, energy levels and exhaustion you can do more harm than good by training.

 

[go you pups]

The last 3 months, I have only been training 3-4 times a week, compared to 6 the previous 6 months.

With that said, I think its because Im trying to ensure longevity and not get burnt out. So I will take a rest, break whenever I see fit nowadays.

Woke up with a bad migraine today and its frustrating as I was keen to hit the gym. Its also 37 degrees in Adelaide, so everything is compounded.

Sometimes when things dont align properly ie sleep, energy levels and exhaustion you can do more harm than good by training.

Yep

Some weeks I'm only up for it 3 days, 2-3 other days those weeks will be light cardio days or mobility sessions, stretch and foam roll etc

Then boom, following week I'm hitting it hard 4-5 days

Had a few days off over Xmas, did a light leg session on Sunday, did nothing Saturday, Monday and Tuesday (though I had gatherings those days). But been blitzing it last 2 days and will get a quick sesh in shortly before I crack a bottle of something.

 

[GROTTO]

Yep

Some weeks I'm only up for it 3 days, 2-3 other days those weeks will be light cardio days or mobility sessions, stretch and foam roll etc

Then boom, following week I'm hitting it hard 4-5 days

Had a few days off over Xmas, did a light leg session on Sunday, did nothing Saturday, Monday and Tuesday (though I had gatherings those days). But been blitzing it last 2 days and will get a quick sesh in shortly before I crack a bottle of something.

Thanks for the feedback champ, always appreciated.

For me I genuinely aim to get 2 cycles of Push/Pull/Legs per week in. Ive been reading where full body workouts are the go at the moment, but for me, I like having a goal each day focused on a particular muscle group.

The way I have viewed the last 3 months, is that sure I may have only gone 4-5 days max, the consistency and playing the long game, helps with not only enjoying the workouts a lot more and allowing the body to heal and recover, but importantly ensures that I can do this for years.

Realistically 6 days a week is probably not doable long term, however Im sure I will have time when life settles down to get back into that level of training again.

 

[phantom13]

Bit late to this thread but have enjoyed reading the thoughts.

For me a few very simple processes help enormously

- Discipline and routine beat motivation everytime

The natural example of this is people who do the new year new me thing, it rarely lasts because starting something at the peak of your motivation will always mean you are chasing that same motivational high, and it never lasts.

- Enjoy the process cause the results take alot of time

Exercise for me is meditation, for the 45-120 minutes im doing whatever im doing i dont have to think about work, friends, family etc. I can zone out or be singularly focused. If youre only doing it for the results youll lose motivation quickly or lose the driver when you get the result you wanted.

- Move everyday but also listen to your body

Ill do something every day, my focus of late has been on full body HIIT stuff (trying to make my time most efficient so i dont miss out on time with my 6 month old) but if im a bit sore i might just do a body flow, if my chest is sore on a chest day ill go for a run or a walk but if you move every day i find you crave movement every day. My routine and discipline idea seems to go against this but the discipline is to do something every day and also not to become beholden to a strict schedule of "Monday is chest day" for example.

Im in reasonably good shape (especially amongst my friendship group of similar age parent status) and get asked about it ALOT. Ultimately the move every day thing is the one most people just cant reconcile. Especially amongst the newer dads. "How do you find the time?". Some days im doing a 25 minute core session at the end of the bed at 10.30pm, some days im out for a run at 5am after the first feed. Its not always easy but it can be done.

 

[Poetic Justice]

Bit late to this thread but have enjoyed reading the thoughts.

For me a few very simple processes help enormously

- Discipline and routine beat motivation everytime

The natural example of this is people who do the new year new me thing, it rarely lasts because starting something at the peak of your motivation will always mean you are chasing that same motivational high, and it never lasts.

- Enjoy the process cause the results take alot of time

Exercise for me is meditation, for the 45-120 minutes im doing whatever im doing i dont have to think about work, friends, family etc. I can zone out or be singularly focused. If youre only doing it for the results youll lose motivation quickly or lose the driver when you get the result you wanted.

- Move everyday but also listen to your body

Ill do something every day, my focus of late has been on full body HIIT stuff (trying to make my time most efficient so i dont miss out on time with my 6 month old) but if im a bit sore i might just do a body flow, if my chest is sore on a chest day ill go for a run or a walk but if you move every day i find you crave movement every day. My routine and discipline idea seems to go against this but the discipline is to do something every day and also not to become beholden to a strict schedule of "Monday is chest day" for example.

Im in reasonably good shape (especially amongst my friendship group of similar age parent status) and get asked about it ALOT. Ultimately the move every day thing is the one most people just cant reconcile. Especially amongst the newer dads. "How do you find the time?". Some days im doing a 25 minute core session at the end of the bed at 10.30pm, some days im out for a run at 5am after the first feed. Its not always easy but it can be done.

Seems so simple!

I have started seeing a PT doing boxing lessons and HIIT which has been great. The onus is on me just to get there then it's up to him.

But too many times I finished work (b/w 6-7pm) and by the time I get home I simply cbf. As you mention with your kids, I get in a small amount of time with my two before its their bed time and when we're all done, I'm just completely devoid of any motivation to do anything!

 

[phantom13]

Seems so simple!

I have started seeing a PT doing boxing lessons and HIIT which has been great. The onus is on me just to get there then it's up to him.

But too many times I finished work (b/w 6-7pm) and by the time I get home I simply cbf. As you mention with your kids, I get in a small amount of time with my two before its their bed time and when we're all done, I'm just completely devoid of any motivation to do anything!

Its a simple premise but the practice bit is the tough part.

I spruik this and (mostly) live it but if there is another element its not to be too hard on yourself if you a miss a day, were all human and it happens (i just missed 7 days with COVID) just try not to let it become the habit.

The bolded is also key, swap the motivation to discipline, when your stuffed and CBF, get up and do something, i promise you wont regret it.

A chick i used to train with alot (who is now a freak crossfitter and one of the fittest people ive ever met) had the mantra "the only workout you regret is the one you didnt do"

 

[Poetic Justice]

Its a simple premise but the practice bit is the tough part.

I spruik this and (mostly) live it but if there is another element its not to be too hard on yourself if you a miss a day, were all human and it happens (i just missed 7 days with COVID) just try not to let it become the habit.

The bolded is also key, swap the motivation to discipline, when your stuffed and CBF, get up and do something, i promise you wont regret it.

A chick i used to train with alot (who is now a freak crossfitter and one of the fittest people ive ever met) had the mantra "the only workout you regret is the one you didnt do"

Yeah you're right.
One of my PT sessions is Monday at 6am and I'm usually dreading it - though I never bail
But I always enjoy it and feel great once done

 

[Kram]

Exercise once I got 35+ I just do it and mainly enjoy it, may take a bit of extra push to knuckle down and try and work yourself a bit harder to really challenge yourself. Having a rare day off from anything is almost more difficult.

Oh and not eating any rubbish food is waaaay harder.

 

[phantom13]

Exercise once I got 35+ I just do it and mainly enjoy it, may take a bit of extra push to knuckle down and try and work yourself a bit harder to really challenge yourself. Having a rare day off from anything is almost more difficult.

Oh and not eating any rubbish food is waaaay harder.

Yeh I don’t diet at all. If I wanna eat it, I eat it.

Generally my diet is fairly healthy so it’s not too bad.

 

[GROTTO]

Bit late to this thread but have enjoyed reading the thoughts.

For me a few very simple processes help enormously

- Discipline and routine beat motivation everytime

The natural example of this is people who do the new year new me thing, it rarely lasts because starting something at the peak of your motivation will always mean you are chasing that same motivational high, and it never lasts.

- Enjoy the process cause the results take alot of time

Exercise for me is meditation, for the 45-120 minutes im doing whatever im doing i dont have to think about work, friends, family etc. I can zone out or be singularly focused. If youre only doing it for the results youll lose motivation quickly or lose the driver when you get the result you wanted.

- Move everyday but also listen to your body

Ill do something every day, my focus of late has been on full body HIIT stuff (trying to make my time most efficient so i dont miss out on time with my 6 month old) but if im a bit sore i might just do a body flow, if my chest is sore on a chest day ill go for a run or a walk but if you move every day i find you crave movement every day. My routine and discipline idea seems to go against this but the discipline is to do something every day and also not to become beholden to a strict schedule of "Monday is chest day" for example.

Im in reasonably good shape (especially amongst my friendship group of similar age parent status) and get asked about it ALOT. Ultimately the move every day thing is the one most people just cant reconcile. Especially amongst the newer dads. "How do you find the time?". Some days im doing a 25 minute core session at the end of the bed at 10.30pm, some days im out for a run at 5am after the first feed. Its not always easy but it can be done.

Agree with everything here, its almost 100% me here.

In a nutshell, I maintain my training regime through routine, enjoying the process and moving every day. With the latter I do listen to my body, so if I am tired or exhausted I am comfortably calling it quits, with the proviso I get in at least one PUSH/PULL/LEGS cycle per week.

Just with routine and this may help others, I have a set way that I go about training, getting ready, warming up, cooling down etc etc etc. I do this so that I could literally go blindfolded into my gym, while asleep on cruise control and get a decent workout in. This pays off big time when you have those days, if you havent slept, not motivated or feeling lazy.

 

[phantom13]

Agree with everything here, its almost 100% me here.

In a nutshell, I maintain my training regime through routine, enjoying the process and moving every day. With the latter I do listen to my body, so if I am tired or exhausted I am comfortably calling it quits, with the proviso I get in at least one PUSH/PULL/LEGS cycle per week.

Just with routine and this may help others, I have a set way that I go about training, getting ready, warming up, cooling down etc etc etc. I do this so that I could literally go blindfolded into my gym, while asleep on cruise control and get a decent workout in. This pays off big time when you have those days, if you havent slept, not motivated or feeling lazy.

Yeh, I could just about sleepwalk through my workouts (especially with the home gym now). It’s great cause I can switch off and just do it or I can really zone in and focus but either way I’m still doing it.

 

[GROTTO]

Yeh, I could just about sleepwalk through my workouts (especially with the home gym now). It’s great cause I can switch off and just do it or I can really zone in and focus but either way I’m still doing it.

Being robotic in the nature that I prepare myself with set routines before during and after a workout, is probably one of the reasons I dont get stupid injuries truth be told.

 

[Poetic Justice]

What sort of hours do you guys work?

 

[GROTTO]

What sort of hours do you guys work?

Part time and my work allows me to work from home a lot, so yes from that point of view it makes my life a lot more manageable.

 

[phantom13]

What sort of hours do you guys work?

40-50 hour standard week. Working from home right now so no additional commuting hours.

I try to ride to work a couple times a week which is good decompression and movement. Mon-Friday I’ll try to do 30-45 minute workout at home, Saturday i usually do a bigger session (or even do two) totaling about 90 minutes. Sunday is optional for me.

 

[go you pups]

Bit late to this thread but have enjoyed reading the thoughts.

For me a few very simple processes help enormously

- Discipline and routine beat motivation everytime

The natural example of this is people who do the new year new me thing, it rarely lasts because starting something at the peak of your motivation will always mean you are chasing that same motivational high, and it never lasts.

- Enjoy the process cause the results take alot of time

Exercise for me is meditation, for the 45-120 minutes im doing whatever im doing i dont have to think about work, friends, family etc. I can zone out or be singularly focused. If youre only doing it for the results youll lose motivation quickly or lose the driver when you get the result you wanted.

- Move everyday but also listen to your body

Ill do something every day, my focus of late has been on full body HIIT stuff (trying to make my time most efficient so i dont miss out on time with my 6 month old) but if im a bit sore i might just do a body flow, if my chest is sore on a chest day ill go for a run or a walk but if you move every day i find you crave movement every day. My routine and discipline idea seems to go against this but the discipline is to do something every day and also not to become beholden to a strict schedule of "Monday is chest day" for example.

Im in reasonably good shape (especially amongst my friendship group of similar age parent status) and get asked about it ALOT. Ultimately the move every day thing is the one most people just cant reconcile. Especially amongst the newer dads. "How do you find the time?". Some days im doing a 25 minute core session at the end of the bed at 10.30pm, some days im out for a run at 5am after the first feed. Its not always easy but it can be done.

Nice mentality mate

 

[The hands of stone]

For me I find its habit and routine that does the trick .

Im a medical rehab rep so I'm out the door @6am and normally home @3.30-4 .
Wife heads to work then I have the 2 kids . Get their dinner on the table @5 , from there I have a 30-40 minute session everything going well.

I go for quality, effeciency and variety . Probably not ideal from a program perspective but works for me.

Do weights and boxing , need to do more cardio which I'm aiming/need to get happening.
Ive always been heavier than I look , got a suprise when I tipped the scales at 101kg last week .
If I'm sore I do something eg stretch , walk just to keep moving.

Always feel better then next day if Ive done something

 

[GROTTO]

Mon-Friday I’ll try to do 30-45 minute workout at home, Saturday i usually do a bigger session (or even do two) totaling about 90 minutes. Sunday is optional for me.

Nice mentality mate

For me I find its habit and routine that does the trick .

from there I have a 30-40 minute session everything going well.

Always feel better then next day if Ive done something

For any outsiders or newbies reading this, I find its far far easier to be consistent and doing exercise generally on most days, than once or twice per week.

I find I have plenty of momentum to train regularly and to comeback to train after taking a day or two off.

Assuming your work and personal life is steady, having habits/routine makes training far easier to stick too.

TBH if I trained a day or two per week, I probably would give up training altogether as from my perspective I would find it hard to gather momentum to train and then this would be further compounded if life gets in the way and I couldnt train for a week or two. Makes going back to the gym so much harder.

Train also doesnt mean just weights or cardio either, its just any exercise that gets the body up and about moving.

 

[Poetic Justice]

For any outsiders or newbies reading this, I find its far far easier to be consistent and doing exercise generally on most days, than once or twice per week.

I find I have plenty of momentum to train regularly and to comeback to train after taking a day or two off.

Assuming your work and personal life is steady, having habits/routine makes training far easier to stick too.

TBH if I trained a day or two per week, I probably would give up training altogether as from my perspective I would find it hard to gather momentum to train and then this would be further compounded if life gets in the way and I couldnt train for a week or two. Makes going back to the gym so much harder.

Train also doesnt mean just weights or cardio either, its just any exercise that gets the body up and about moving.

I think I'm feeling along these lines

I do cardio stuff generally in the morning but want to do some weights stuff in the evening and was thinking of just doing a simple 5 day split
MON - CHEST/TRI
TUE - BACK/BI
WED - LEGS
THUR - SHOULDERS
FRI - BI/TRI

This means I'd only train around 30 minutes but it would be an everyday bar weekends type thing.

Should this work?

 

[phantom13]

For any outsiders or newbies reading this, I find its far far easier to be consistent and doing exercise generally on most days, than once or twice per week.

I find I have plenty of momentum to train regularly and to comeback to train after taking a day or two off.

Assuming your work and personal life is steady, having habits/routine makes training far easier to stick too.

TBH if I trained a day or two per week, I probably would give up training altogether as from my perspective I would find it hard to gather momentum to train and then this would be further compounded if life gets in the way and I couldnt train for a week or two. Makes going back to the gym so much harder.

Train also doesnt mean just weights or cardio either, its just any exercise that gets the body up and about moving.

100% on this, if you make it a habit 5/6 times a week it becomes a habit and you do wind up doing it more autonomously

I think I'm feeling along these lines

I do cardio stuff generally in the morning but want to do some weights stuff in the evening and was thinking of just doing a simple 5 day split
MON - CHEST/TRI
TUE - BACK/BI
WED - LEGS
THUR - SHOULDERS
FRI - BI/TRI

This means I'd only train around 30 minutes but it would be an everyday bar weekends type thing.

Should this work?

Yeh for sure, my break up is a little different and i do more total body exercises but 30 minutes every day is great!

 

[phantom13]

Id say aim for that but the key is that if youre feeling a bit cooked on a day (say Friday for example) and dont want to do the Bi/Tri day, still try to do something, go for a walk, run, do 10 minutes on the rower or skipping or whatever. At least until the habit sticks, just force yourself to do something so that time is still being used for your wellbeing rather than just crashing out on the couch.

 

[GROTTO]

Id say aim for that but the key is that if youre feeling a bit cooked on a day (say Friday for example) and dont want to do the Bi/Tri day, still try to do something, go for a walk, run, do 10 minutes on the rower or skipping or whatever. At least until the habit sticks, just force yourself to do something so that time is still being used for your wellbeing rather than just crashing out on the couch.

Without wanting to beat on about this, but exercise does help me also sleep well.

If I dont exercise I have trouble getting to sleep and also sleeping for 7-8 hours.

When I am cooked, I will rest, I have learnt to read my body better. When Im lazy, I will force myself to get to the gym, its hard but once Im out the door, the motivation returns.