Unstoppable Fat Loss Accountability January 12
January 12th, 2010
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by Scott Tousignant · Filed Under: Fat Loss Motivation
One of the biggest contributing factors of a successful fat loss program is public accountability. That’s why as of today I am making it a part of the Unstoppable Fat Loss blog each and every day.
This is going to benefit me just as much as it will you. It’s been several months since I’ve harnessed the power of public accountability and it’s time to step things up.
If you haven’t noticed, my new favorite tag line is “Keeping It Real“. I’ve been doing that in my blog posts and I’ll be doing it with my daily accountability posts as well. If I have a bad day or slip up you’ll definitely know about it and I’ll be calling upon you for support.
Here’s how the Unstoppable Fat Loss Accountability posts are going to work…
It’s as simple as that!
Every Sunday I will put up a post asking you to celebrate any victories that you may have experienced during the week. It doesn’t matter how small the victory is, I want you to share it and celebrate it.
If there was a moment that you didn’t give into the temptation of diving into a tub of ice cream when you were feeling stressed let’s celebrate that moment.
I’d like to share a quick video from one of my business mentors Mike Filsaime on the topic of public accountability. This is a clip from the Change Series movie which was inspired by my Unstoppable Fat Loss program…
Reach Your Goals With Public Accountability
The principles of public accountability apply in all areas of life. Mike used a financial goal to illustrate the power of public accountability, but you can easily replace it with a fitness goal or any life goal that you desire.
It’s not easy to share your goals with the world, but I encourage you to step outside of your comfort zone and go for it. It’s just way to easy to break a promise to yourself. But if you have someone to hold you accountable to seeing your goal through to the end, that promise becomes much more difficult to break.
So… what are your long term goals? What daily goals would you like us to hold you accountable to today? How can we help you follow through with achieving those goals?
I’ll start us off and than you follow through by sharing your goals in the comment box below.
Scott’s long term goals: I don’t usually maintain ripped six pack abs all year long. I cut myself a bit of slack at times, but now it’s time to get back down to business. My goal is to achieve ripped 6 pack abs by April 1st. After that I plan on adding 5 pounds of muscle.
Scott’s daily goals: Today I will do a quickie 10 minute workout and perform intervals for 20 minutes on the stationary bike in my office while I listen to an educational audio. If the audio is great I may extend the ride at a slow to moderate pace for another 10 minutes.
We have plenty of healthy leftovers from yesterday that I will enjoy today. My goal is to consume nearly all my foods from natural sources with very little man made stuff.
I will maintain a satisfied feeling in my tummy and will not allow myself to feel over-filled.
I never have a problem consuming enough water throughout the day, but I still want to put that on my list of goals to ensure that it’s top of mind.
One last goal for the day is to spend 10-minutes focusing on my breathing and taking deep relaxing breaths. My breathing has become much too shallow recently and that’s an area that I would like to improve.
I could use your help by checking in with me tomorrow to ensure that I have followed through with today’s goals. If I don’t follow through please do not take it easy on me. Even I can use a good swift kick from time to time 
Now it’s time for you to share your goals in the comment box below. If you ever feel like stepping up your accountability and would like me to post a before picture of you along with the goal that you are aiming to achieve I would be more than happy to do so. Simply send me an email and I’ll get it up for you.
If you do send me that before picture you better believe we will be looking for an after picture on the date that you set your goal for
Of course pictures are not necessary. I simply wanted to put that option out to you.
Alright… Let’s ROCK!
Keeping It Real,
Scott Tousignant
Hi Scott.
Okay…the goal today is to try a new fitness class at my gym. Its a hybrid of Pilates and Yoga called PiYo. My goal is the stick to it. To get 5 glasses of water today.
Tomorrow-make my 5:30am Cardio appt w/my husband, strength train after work and get at least 6 glasses of water.
The ultimate goal is 50lbs of fat loss in a year. I have a major surgery coming up so immediate goals are to lose 5lbs before the surgery and maintain my exercise routine until then. After the surgery I will be bed bound for 6-8 weeks so all I can do then is increase my water, meditation exercises and eat well balanced whole foods. that should keep me on track so that when I get the okay to get back in the gym I can knock my training out of the park. Those are the goals.
I am up to 3 glasses of water so far today. my 5:30am cardio appt was kept with my husband. I just ate Black bean vegertarian chili with reduced fat cheese 1/2 cup and 2 tbsp reduced fat sour cream. Since I can’t have dinner until after 7pm that should hold me.
Keep sending the informative emails and I will follow you on twitter & facebook.
Thanks for all you have done to motivate me so far.
Blessings
Linett
Thanks for sharing your goals with us Linett. I’m looking forward to hearing how the new fitness class goes for you today. It’s great to hear that both you and your husband are working together to improve your health. That totally ROCKS!
I’ll hold you accountable to shedding 5 pounds before your surgery. I know that you can do it. Be sure to let us know how your progress is going as you recover from your surgery as well and give us status reports as to when you’ll be able to start back with a fitness routine.
You’ve got the right frame of mind to have while you recover. There are so many areas of our health that we can improve that don’t involve working out and eating well.
mmmm… black bean chili. You’re supposed to share those delicious meals with us
Keep up the great work!
My goal is to take part in the Jay Benson sprint triathlon in May. I have a friend who wants me to run a marathon with her in September. We’ll see on that one… The objective behind this is get below 30% body fat by 2011. Since I ended up exercising for an hour and a half yesterday – I took a TRX class and did a half hour run… I’m sore and taking the rest day on my schedule.
So, my small goal for today is stay off the computer after 3 and go to the store and buy healthy breakfast and snack foods for this week.
Hey Meredith how did you enjoy the TRX class? I’m looking forward to seeing you achieve your goals of the sprint triathlon and the marathon. It takes a special kind of person to complete goals like that. If anyone can do it, I know it’s you.
I absolutely love to see you achieving great goals in all areas of your life. You totally ROCK and it’s an honor to be your friend.
The TRX class was fun and hard! I have a TRX at home but it turns out I was doing all the exercises too fast… I am so sore today…
Wicked Awesome! I may look into getting one soon. You ROCK Meredith!
I’m checking in to let you know that I just completed a 10 minute quickie workout and 20 minutes of intervals on the stationary bike here in my office.
Now it’s time for some lentil stew
Way to go Scott! Great going!
Thanks Marylin. I enjoy taking immediate action. It’s been a great day of eating. I can’t wait to share a avocado dip recipe with you tomorrow.
The goal for today is to make sure I follow the eating plan I have. I also am going to start a food journal to track my eating. I am also working on building up strength in therapy. The therapist says he is going to amp up my program. He has me now jumping rope and hopping up on the six-inch step. So the immediate fitness goals is to make it three minutes jumping rope and make my knee stronger. The 3 month goal is to get back in the gym full boar and the long-term goal is to shed the last 47lbs. This is the year this all gets done! I am also looking to protect the other knee and strenghten it as well.
Gonna be a great year!
You are a REAL inspiration Cat. Someone who we can all learn from. You are facing your obstacles and challenges head on. Nothing will get in your way. You are UNSTOPPABLE!
Thank you Scott!
You and Angie have the most awesome program I have ever had the pleasure of following!
The goal date for this loss is August 1st! I’m going for it!!!
Hey Scott! Thanks! I know that accountability will definitely help me!!
My daily goal is to stay on my nutrition plan, and not fall of the wagon due to stress or office potlucks!
My long term goal is to lose 40 lbs of fat by June 1. I will be testing for my 2nd degree black belt at the end of June, and I want to be in much better physical shape for it.
Have a great day, all!
Vicki
Right On Vicki! I could use a bodyguard. Are you for hire
Seriously though, congrats on going for this great achievement!
Thank you for allowing me to be a part of your journey
My goals are as follows:
Ultimate goal – dispose of the extra 80 lbs (disposed of 40 already) of fat that I am carrying around this year and get my businesses off the ground.
Long term goal – dispose of as much fat as possible and be the fittest I can be for my Persian and bhangra performances at the September Miami Bellydance Convention.
Daily goals – stick to my eating plan and my workout plan no matter what comes my way. Take care of all 4 of my mini workouts today (no more than 15 – 20 min each). Drink 4 liters of water. Get in 1 ½ hours of rehearsals for the upcoming show on the 24th (3 different bellydance numbers). Go to bed on time and get my rest. Get my yoga/meditation in before bed so that I can have a restful sleep.
Well that’s it for now! Thanks Scott for giving us this extra help and motivation!
Awesome Marylin!
What type of businesses do you have that are getting off the ground? Your improved health will certainly help your business with increased energy and productivity.
HI, Scott:
Selling natural beauty products,
Selling naturally made soy candles made from fruit and veggies here in the states that smell absolutely yummy and virtually soot free,
I am also working on a blog where I have different fitness systems that I review and give a brief overview of each with pros and cons and links to the various sites for those out there that need just that little bit of extra info to help out with making up their minds. There are soo many programs out there and a lot of people suffer from information overload. Obviously I don’t give out specifics of the programs as I do want the authors of the programs to make money. I have purchased many programs and they have helped me quite a bit. I believe there is a program for everyone, just a matter of finding the right one for yourself. As Vince del Monte says “the program doesn’t fail you, you fail the program”. Still working on it though! If you have any suggestions, I would gladly listen.
Getting a small place for a place where women can come to empower themselves and take classes for bellydancing, kick boxing, pole dancing, learn to strip tease (for themselves and their partner). Just basically a place where all women of all shapes and sizes can come and be themselves and discover their inner Goddess/Sensual creature. Way too many of us are stuck in maternal mode thinking that just because you are a wife and mother you can’t be sexy or sensual and we end up killing that part of ourselves. I think you can be all of the above! Being a woman to me is being able to be all of that and more and still think of myself as a lady!
The first two are almost up and ready. The third one I’m getting there but I’m a little stuck – writer’s block.
The 4th business I and a couple of other ladies are saving up for and still getting the resources together for but I think by the end of the year or definitely next year I hope to have everything up and running.
I know it’s a bit ambitious especially for the 4th business but I had so much struggle with myself for those issues and finally found different people and stuff to get where I am that I want to try and have 1 place for these resources for other women.
PS: you and your lovely wife along with Dax are what started me on my journey a few years ago and I am eternally grateful.
I actually decided to set short, mid range, long range, and far range goals.
I had to skip yesterday and today because I overtrained.
My daily goal is to stay under 1800 calories and have the proper blend of fat/carbs/protein. I am on track so far.
My mid range goal is to increase my run distance to 9 miles in one session by Jan 31.
My long term goal is to complete the Hartford Marathon on October 9, 2010. I am learning how to do the POSE method for running and the clinic I took last week had grat information. I am also reading Jeff Galloway’s Marathon: You Can Do It! I know I have greatness in me and I am ready to let go of my fear and achieve it.
That’s Awesome Marc. You’re a great inspiration buddy.
I wonder if Meredith has read the book that you mentioned? I also wonder how many marathoners or soon to be marathoners we have among us? It’s great to see that you aren’t being bullied into ‘never doing long boring cardio again’
Hi Scott,
by summer. So by July 1 I will at my goal weight. In June I will run a 10 km race under one hour. I am so pumped about my health goals. I love the stats you gave about women, weight and $. That in itself is motivating for me!
I am very excited about this accountability. This is the year of PATTIE PILLING! I have 63 lbs to lose. Although Wii Fit tells me I have 72 lbs. I’ll see how I feel when I’ve lost my 63.
Last week, Jan 6 I started a local Biggest Loser competition. My friend and i joined together. We are both really psyched about it. My cousin had lost about 70 lbs and is totally fit and buff – she is my health coach. It is wonderful to talk to my of these ladies about weight loss and have a great support system. BTW, I plan on winning the Biggest Loser. It is a 12 week competition which ends on March 31 – the day my family and I fly out to Florida along with a cruise for a 2 week vacation. What a great way to celebrate my 35 lb weight loss. That is my 3 month goal.
My cuz says I can be down to my goal weight ( in a size
I weigh in every Wed and am excited about tomorrow. I’ll keep you informed.
Scott, I love the 10 minutes deep breathing. I will keep that for a separate goal for I don’t want to overwhelm myself at the moment.
I am so pleased because I haven’t even craved it this week! (used to eat it daily – and alot of it!)Feel very blessed.
This a has been a huge week for change in my eating – food and habit. I am a total chocoholic – or should I say I ‘used’ to be
Had been in the habit of exercise for the past 2 years – started that in Feb, 2008. Just ramping it up a few notches now. My weekly fitness goal is 3x’s strength training and 3X’s cardio. Just bought a Wii Fit Plus which makes it fun.As well as do it with my boys.
My food plan is from doctors clinic so it is very healthy and clean. I have been following that this past week along with keeping a food journal. This includes all the food I eat during the day and my feelings\behavior\activites about my weight loss journey.
Tomorrow my goals: 1)strength training in the am.2) At 5:30 when my sons are at cubs and gymnastics I’ll will do my running of45-60 minutes, as time will allow. 3)will follow my food guide 4)use my food journal. 5)I will call my ‘health coach’ to sign in. 6)Weigh in for the BL.
I am bound and determined to win the BL.
Thanks for helping me win, Scott!
Warmly, Pattie
I love your attitude Pattie! Sounds like you are ready to ROCK!
I’m a recovering chocoholic myself
I still allow myself to have one… sometimes two each week.
Hi Scott! It is so cool that you gave us all this oportunity. I was thinking of posting my goals since I set them right after I finished listening to you interview with Tom Venuto and writing down all my notes. I have so many goals and I have recorded them to my cell-phone so I can listen to them every chance I get. For the accountability purpose I want to post a few of them so I don’t take too much space.
For this 3-month period I loose 700 grams of fat every week so I have a slow but steady healthy weight loss. Every week there is a decrease in my measurements, compared to the previous week, about 1 or 2 centimiters, depending on the area. Every week is great and I enjoy making efforts to accomplish my dream body.
By march 29 I weigh 73.5 kilos and I have a 74 cm waist, all my clothes fit me loose, I love to exercise and eat right. I am sure I reach my goal of looking fantastic for my wedding in august.
I am very happy because on may 24 I weigh 70 kilos, I beat my personnal best, reaching my lowest weight ever. I am great and on an excelent track to achieve my so deserved ideal body.
January 2011, I weigh 65 kilos and I am a mexican size 7 (currently size 13). I have firm thighs I have my dream body and enjoy living the lifestyle to maintain it.
My goals for every day are:
- Exercise
- 8 glasses of water
- 4 or 5 healthy meals
- I keep my nutrition in accordance to my goals
- I keep a calorie defecit wether it be by eating less or exercising more
- Prepare my foods in advance
- Get up at 6 am
- Write down all my progress in my diary
Thanks for this great oportunity. This year is my year, thank you for your support.
Hey hey hey Vania… way to take immediate action after listen to the audio with Tom and I. You have written out some great goals and I’m really looking forward to watching you follow through.
Hey World,
Scott you are way too much fun.
My current programme is 1 hour of weights down at the gym seven days a week. Day 1 lower body, day 2 upper body and so it goes. I’ve been doing this for 16 weeks and no changes. My current weight is 59 kg and my ideal weight is 52 kg.
Today I pledge to step up my weight loss goal of 7 kg by:
adding 40 minutes of cardio after each weight session.
walking 60 minutes along the foreshore in the evening.
not consuming alcohol.
consuming between 1000-1200 calories day.
drinking 3 litres of water/day.
doing the 100 squat challege daily
My goal will be achieved on the morning of Sunday 28 February 2010.
I’ve really appreciated all your comments Gail. If you’ve been following a program for 16 weeks and there hasn’t been any changes it’s time to try something different. 16 weeks of doing the exact same thing is way too long. You really should be mixing up your training every 4-6 weeks.
I’ll be providing you with some variety to spice up your program for sure!
Alcohol took it’s toll on me the past few months. It’s the reason why I need to shed some body fat right now. When I drink I store fat very easily and it’s harder to gain muscle. I’m sure it’s having an effect on my testosterone levels.
I’m going beer free for a little while to kick things into gear.
Hi Scott
I like your idea about being accountable to the public. It sounds kind of scary and fun. I am 57years old and have been overweight for about 10 or 15 years now. I’ve been on several programs for losing weight and building muscles, some with some success and some not. One of my biggest problem have been sticking with the programs that worked. Food has always been a problem with me (especially sugar). I always say that I will get back on track with my program but never do. Now with that said I want to try being put on notice when I don’t follow through with my short,medium and long goals. Right now I work out about 2-3 times a week, full body.
My short term time goals are: to work out 4-5 times a week, drink a gallon of water daily and lose 2 lbs of weight per week.
My medium goals are: To have lost 25 lbs by April 15 (Tax deadline), to be able to meditate and breath unconsciously conscious deeply(if that makes sense).
My long term goals are: To have a 34 inch waistline (I am a 40 inch now)by July 16 my birthday, to have a permanent healthy lifestyle, to have musclular arms and shoulder, and finally to eliminate my sugar addictions.
I check my mail every other day and I want to start a journal I just don’t know how to start. I have several note pads around the house but I don’t want anybody snooping around my office or bedroom. I do have a live-in woman. I work for the government which burns me off, I know this sound like an excuse for not working out but I really am tire when I get off work.
My goal is to go 7 days without bingeing.
My main fitness goal in the first couple months is the finish the 2010 Fitness Jumpstart program that I started on my website. I’m really hoping this will help others have a more fit 2010.
My own personal fitness goals (I have them written down) include:
Run at least 20 min. two times a week and do a longer run on Saturday. So far I’m exceeding, but I’m sure there will be some weeks this year that it’s all I can do to meet it.
This is my ninth year running and I really love the benefits that come along with it. I’m slim and have all the energy I need.
I love the goals that everyone else here has and the way that Scott is encouraging everyone on. Go Scott!
Awesome Daniel!
Maybe you could contribute an article to this blog on the topic of running? That would ROCK if you are interested.
I’m excited about your 2010 Fitness Jumpstart. Keep up the great work!
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Hi Scott, this is an excellent idea and is something that is absolutely perfect for me. I need someone to hold me accountable to each of my goals. Im 41 years old, and am having troubles getting rid of belly fat. Im 5′7 weighing in at 160lbs. Ok, so on to my goals.
My long term goal is to lose 3 inches around my waist by May 15, 2010. My daily goals are to do strength training and also do intervals for 20 minutes on my two step stairs. Also, to eat as clean aso possible and to drink plenty of water.
Craig