Unstoppable Fat Loss Accountability January 13
January 13th, 2010
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by Scott Tousignant · Filed Under: Fat Loss Motivation
Ready for some rock’n accountability? Let’s get to it! If you don’t know the drill, First state your long term goal so you are reminded of what you are aiming for. Next let us know if you achieved your daily goals from yesterday. Follow that up with what you want to achieve today. And then let us know if there’s anything that we can do to help you in your journey.
Scott’s long term goal: Ripped 6 pack abs by April 1st (no joke) 
I reached all my daily goals yesterday except for taking the 10 minutes to relax and focus on taking deep breaths. I can’t believe that I actually forgot to do that. I should have read my daily goals before I went to bed.
Scott’s goals for the day: I’ll be riding the stationary bike while on a conference call and I will follow that up with a 10 minute quickie workout.
Once again I will focus on natural foods, but my biggest nutrition goal is to not have any beer after my hockey game tonight. I got into a bad habit with that this season and it’s time to eliminate it and replace it with a better habit.
Hold me accountable to these goals and give me heck for not following through with my daily goal from yesterday of focusing on deep relaxing breaths.
OK, now it’s your turn!
Linett, how was your fitness class? Did you drink 5 glasses of water?
Meredith, did you stay off the computer after 3pm? Did you make it to the store to buy healthy breakfast and snack foods?
Cat, did you follow the eating plan? Did you start your food journal?
Vicki, did you stick with the nutrition plan? Did you manage stress better?
Marylin, did you stick to your eating? Did you take care of all 4 mini workouts? Did you drink 4 liters of water? Did you go to bed on time? Did you do yoga/meditation before bed and have a restful sleep?
Marc, did you stay under 1800 calories? Did you run yesterday?
Pattie, did you strength training in the am, run for 45-60 minutes, follow the food guide, use a food journal, call your ‘health coach’ to sign in, and weigh in for the BL?
Vania, did you Exercise drink 8 glasses of water, have 4 or 5 healthy meals, keep your nutrition in accordance to your goals, keep a calorie deficit whether it be by eating less or exercising more, prepare foods in advance, get up at 6 am, and write down all your progress in your diary?
Gail, did you add 40 minutes of cardio after each weight session, walk 60 minutes along the foreshore in the evening, not consume alcohol, consume between 1000-1200 calories, drink 3 litres of water, do the 100 squat challenge?
Jesse, did you workout and drink water?
Cheryl, did you avoid binge eating yesterday?
Alright, let me hear from you. Share your comments in the box below.
Keeping It Real,
Scott Tousignant
HI Scott,
Love the accountability idea.
Today’s goals
Intervals DONE
Eat protein and produce 5 X’s
No Sneaky eating
Go to bed by 9:30 so I can shake off this jet lag!
will have to try the avacado dip what do you eat it with??
Thanks!
Stacey
Awesome!
You can have a variety of foods with the dip. You can use baked tortilla chips (home made or store bought), original triscuit crackers, dip carrots, celery sticks, peppers, or any veggie in it, or do what I do at times which is to add it to my salad instead of dressing.
Lots of options!
I stuck to my eating plan despite what everyone else around me was eating – Yay
I took care of all 4 mini workouts – Yay
I drank 3.5 liters of water –
I went to bed on time –
I did my yoga/meditation before bed –
no restful sleep though, couldn’t shut off the chatter in my head – 
Today’s Goals –
4 – mini workouts scheduled (2 down already)
4 liters of water
low carb day – sticking to it and making sure I actually keep the carbs low not none as usual.
Will try to keep rehearsal from 8:45 pm to 10:45 pm and not 11:15 (a little out of my control though)
No matter what time I get home – meditate or relaxing hot bath to try to wind down so I can have a restful sleep.
Scott’s Daily Goal from Yesterday:
Hey Scott, great going on meeting all your other goals but WHAT’S UP with not focusing on your deep relaxing breaths. HELLO – How can you forgot something that important!! Try to do better today all right! I mean after all you are the one that taught me that lesson, especially in moments that I’m stressed. So has the teacher become the student???
Love ya though, so don’t take it in a mean way! I’m eternally grateful for everything that you and your beautiful wife have taught me.
HA! I appreciate you holding me accountable Marylin. I can always use that kick in the butt and I know how important the deep breathing exercises are, that’s why your tough love will help me in a big way.
Congrats on following through with all your goals except drinking enough water. It’s not easy to eat well when you are surrounded by people who are consuming not so healthy foods. So way to go on being a positive role model.
I know the feeling of not being able to turn your brain off at times. Hopefully tonight will go better for you.
Yes, I did it all! also, I’d like to say that yesterday I ate 3 cookies but did not beat myself up or fell off the wagon as I used to. This time I am super motivated I keep my focus and want to do my best to achieve my goals I do not let myself feel bad if I want to take a small bite of something I like, instead I say I’d like to try it but not eat the whole thing, that way it seem easier for me.
For today I these are my goals.
- Make it to my zumba class
- Drink at least 8 glasses of water
- Eat 5 meals
- Record my progress in my diary
- Prepare my meals for tomorrow before going to bed
- Listen to my goals and beliefs before going to bed
Thanks, this is awesome! You ROCK!
Awesome Vania! Way to go on not beating yourself up, experiencing guilt, and throwing in the towel all because of 3 cookies. That’s such a powerful learning lesson. Often times it’s the guilt that causes a downward spiral. Eliminate the guilt and you eliminate a lot of the binging and excess calories. Great job!
You are going to love the new podcast series that will be starting up on the Unstoppable Fat Loss blog next week.
Scott, it is really hot in Aus and after my workout yesterday I drank a pint and a quarter of beer.
Today I’ll be thinking about you saying no to the beer after the hockey game and I will be thinking, if he can say no so can I. After all I did do your squat challenge in 3 minutes albeit with no weights.
Yesterday’s score was 3 out of 6.
Today I will:
#Add 40 minutes cardio after weights
#Drink 4 litres of water.
#I hr walk on the foreshore and breathe in the o2. (Once again if you can do it so can I.) I read somewhere that if you want to be successful find someone who is and do what they do. There is no point reinventing the wheel.
#Consume 800 calories.
So far I’ve learned one very important lesson from you; if you fall off the wagon, get up quickly, dust yourself off and back on the wagon.
#100 squats using 4 kg dumbell in each hand. Ouch!
#Post Scott a picture using my new digital camera. No mean feat I will have to get out the instruction manual.
It’s heartening to hear people being successful in achieving their daily goals.
PS When I send you a few bikini shots, they won’t be photo shopped nor will I be sucking it in and please realise that I am not 4 months pregnant!
Just what I need! Accountability! I’m also posting meals and exercise on Twitter.
ok so goals today were 5 small meals with protein, lots of fruit and veg and a body weight workout – all achieved.
However, i did sneak a few sweets (do u call it candy?) in today.
so tomorrow NO JUNK! at all. small frequent meals ie move away from huge meals in the evening. active during the day – 20 minute walk to and from work. write meals and activity into a journal.
week goals – 3 body weight/resistance work outs
planning and preparing meals, weight and measurements at the weekend. 2 reward meals planned into my week to increase adherence to plan.
good luck everyone with your goals.
Gillian are you South African that you talk about “sweets”? I like your idea of not eating big meals in the evenings. Think i need to change that too!
Hey Gillian, what’s your Twitter ID?
It’s great to hear that you are walking to and from work. I wish that more people would do that. I use to have a personal training client that would park his car 10 blocks away from work. That’s a big difference from just trying to find the furthest space in the parking lot.
Walking prior to work can really help clear your head and prepare you for the day ahead and walking home is a great way to unwind.
Awesome goals!
Yes I did follow my eating plan and YES I started food journal today. I went into my Fit Chic program and printed out 30 sheets so I could see any patterns! I had therapy today and it went great. I have acheived full straightening and full bend!
Goal for tomorrow: Stay on plan, keep writing it down, and get through therapy
Yeee Haw! Great work Cat!
Yes!! I stuck with my eating plan yesterday, and also got a great workout in.
And for today, I’ve followed the meal plan to a “T”, had almost 80oz of water, and have another workout set up for tonight.
I also took another big step for me, and I wrote out my top 10 goals for 2010, and posted them up on my desk. I also printed up a page and will turn it in to my karate instructor tonight, so I have another point of accountability.
Thanks again, Scott!
Wicked awesome Vicki! It’s so great to write out the top 10 goals that you want to achieve. Have you read Dax Moy’s Magic 100 book? http://www.magic100goals.com
You write out 100 goals that you want to achieve during the next 100 days. It’s nice because many of them are small goals. Things that once completed will take away from the distractions that have been stopping you from achieving the big goals.
My long term goal is to get to 18% fat, from my present 23.7%.
My short term goal is to do some exercise each day from 11 Jan to 19 Feb, when I change job.
So far on Monday I went to the gym and did three sets of 10min on the treadmill (slowly increasing the speed from 10km/h to 13km/h), with pushup and bench presses in between the runs.
On Tue did 3 sets of one minute intervals for 10 minutes on the rowing machine, again with clapping pushups and a variety of abs exercise in between.
Today Wed, was at home due to the snow, so tried your recently posted set of abs exercises.
Tomorrow might be difficult, as I will be as the office without the gym, so would normally go for a run, but not sure about the snow. Writing this I realise “don’t be such a softy, I have leggings and a long sleeved top, and off-road shoes, and I can take gloves and a hat, so that I won’t be cold.
So I will do a run tomorrow !
I also need to keeps off the kids’ snacks…
Thanks, this helped.
I’m on a detox liquid fast – day 5 of 10.
My goal is to stick to it until day 10 and to come off the fast the good way – not pigging out!
Goal after the fast is a 12 week fatloss challenge.