If I asked you whether eating healthy foods was important, you’d probably say, “Of course!” And if I asked whether exercise is key for health and wellness, you’d most likely respond with a resounding yes. So, if we know that nutrition plus fitness is the magic formula for living a vibrantly healthy life, why don’t we do it? Why do we prioritize one over the other or put it off until we’ve been hit with a wake-up call—like getting winded on one flight of stairs or seeing a high blood-pressure reading?
In my experience working with countless people at BadAsh Athletics, the key is accountability. We’re often willing to let ourselves down time after time, but when someone else is counting on us? We show up for them.

We show up for others because we don’t want to disappoint them. Yet, we willingly disappoint ourselves over and over. We justify why we can’t follow through on our nutrition plan, make excuses for skipping the gym, and promise to start fresh tomorrow—or, better yet, on Monday. Meanwhile, we’re silently stacking each “failure” as evidence that we’re incapable, weak, or just not cut out for success.
Relying on others to hold us accountable is OK in the short term. When we’re just getting started, we need that encouragement and support while we build new habits. At BadAsh Athletics, we have a framework to keep you accountable. From sending reminders and following up to celebrating milestones and fostering a community that notices when you’re not around, we’ve got your back.
But here’s the hard truth: No matter how much we support you, long-term success comes down to YOU. You have to consciously choose every day to make progress toward your goals. We’ll cheer you on, but you’re the one steering the ship.
So, how do you stop letting yourself down and set yourself up for success? Here are 10 ways to hold yourself accountable:
- Engage in the community. Don’t miss out on the magic of a group cheering you on. Whether it’s our gym or another community, having like-minded people on your side makes all the difference.
- Set reminders on your phone. Treat your workouts like non-negotiable appointments. Set alarms for meal prep, too, so you don’t resort to spur of the moment convenience foods.
- Tell a coach your plans. Saying your intentions out loud creates a level of commitment that’s harder to ignore.
- Use a calendar. Print one, hang it somewhere visible, and cross off the days you hit the gym or stick to your nutrition plan. Watching those check marks add up is super motivating!
- Share your story publicly. Whether it’s on social media or another forum, putting your goals out there makes you more likely to stick to them.
- Take progress pics. Change happens gradually, and photos help you see just how far you’ve come.
- Schedule quarterly goal-setting meetings. At BadAsh, we love sitting down with members to reassess goals and celebrate wins. If you’re not here, find an accountability buddy to do this with.
- Remind yourself of your “why.” Know why your goals matter to you. Visualize the person you want to become and keep that vision close to your heart.
- Don’t make it all or nothing. Progress isn’t linear. Embrace the ups and downs, and keep moving forward—even if it’s just one small step.
- Reward yourself for micro-goals. Celebrate the small wins along the way. Rewards don’t have to cost money—get creative and treat yourself to something that makes you smile. Like watching your favorite movie with your partner or a friend/family member.
Accountability isn’t one-size-fits-all. What works now might not work forever, so keep experimenting and evolving. If you need help getting started, we’d love to meet you! Book a No-Sweat Intro here: https://badashathletics.com/free-intro