Happy New Year! Welcome to 2025...
Fitness & Thinking Fridays wants you to bring a friend with you
‘ey up!
Whether you’re determined to never feel a certain way again or you’re excited to experience something entirely new, as we step into another year, it’s natural to set goals for ourselves.
Last week, I asked, What are you afraid of? In that article (read it here), we posed some challenging questions and opened the door to conversations that can spark incredible growth. When you understand what you truly want (and what you don’t), you can start setting meaningful, life-changing goals – ones that resonate with you, rather than goals shaped by what you think others expect of you.
If you’ve already asked yourself those questions and had those honest conversations, the next step is bringing someone else into your goal-setting (and achieving) process.
This could be your partner, your best friend, your favourite online coach(!). Whoever you choose, having the right accountability partner can help dispel fears about change or the doubts many of us face regarding our ability and maybe even worthiness to achieve the results we have in mind.
I knew I didn’t know everything
Indeed, when I started working with a coach on my body goals I realised I’d been going too easy on myself for the big things and too hard on myself for the small ones – not only was I clueless as to what actually pushed the needle, I was both unwittingly ineffective with my execution and unknowingly dishonest with my reporting of it all.
I had the tools; I’d been tracking my food for years using MyFitnessPal, I’d been tracking my weight for a year with “smart” scales and I’d paid for multiple programmes from my favourite science-based influencers but I was doing things I thought I should do, such as having ‘cheat meals’ or doing 3 sets of 10 reps on everything at the gym, without the insight into my personal requirements that an actual coach can help you calculate: in terms of the amount of food I actually needed to lose fat, and the amount of reps I needed to do to stimulate meaningful muscle growth, and – most importantly – understanding the reason why I was actually doing any of this to begin with.
For years I swung between 74kg thinking I was in decent shape but having friends and family tell me I looked skinny to 80kg+ thinking I was building quality muscle, all the while never really making progress; my diets meant that I lost unnecessary amounts of muscle while losing fat and my ‘gaining’ or ‘bulking’ phases recovered lost muscle alongside more fat than was necessary.
This year is different though. Do you know why?
Because I have two years under my belt now of getting to my leanest (70kg) and my bulkiest (86kg) and then finding an easy to maintain middle ground while travelling (77kg at the time of writing). The video below captures all three moments if you’re interested.
Before I became a fitness coach, I was just like so many people trying to figure it out.
I didn’t have the expertise, the tools, or the mindset to make it work. I’d get frustrated with myself for giving in to cravings, skipping the gym, or cancelling plans in order to "stay disciplined" – only to waste the evening scrolling through social media, wishing I’d gone out after all.
It was a cycle of self-sabotage, guilt, and frustration. And yet, I didn’t realise that my self-accountability had its limits.
Everything changed when I started working with a coach. They didn’t just hand me a plan or tell me to “try harder.” They showed me that fitness is a lifestyle – a rhythm that fits into your day-to-day, rather than an awkward add-on you’re constantly trying to squeeze in.
With my coach, I didn’t have to guess what to do next or feel like I was on my own. They helped me stay on track when motivation dipped, and I finally stopped wasting energy on the mental tug-of-war over decisions I already wanted to make.
The funny thing? After working with a coach on my fitness goals, I didn’t need another one – because they taught me how to hold myself accountable in the right ways. But even now, I’d absolutely put my money where my mouth is if I needed that extra push in other areas of my life and actually have put a deposit down to work with a business mentor to help me take my business to the next level when I get back to the UK later this month.
And that’s the point: accountability partners, whether it’s a coach or mentor, a friend or partner, or even an entire community, are one of the most powerful tools you can have. You’re not weak for needing support. You’re smart for seeking it.
Lucy’s story continued
Lucy worked hard to make progress on her fitness on her own but, like me, often found herself repeating the process each year. In 2024, she realised that she needed more than a workout plan – she needed someone to hold her accountable. That’s when she reached out.
Over the weeks that followed, Lucy embraced the process. We set clear goals, built gym routines that worked for her busy schedule, and had regular check-ins to celebrate wins and adjust as needed. Lucy was consistent with doing things differently: she accepted that lifting weights was infinitely better than doing classes, that getting more steps in each day was more important than half-arsed sporadic cardio, and that when she could combine a big Sunday dinner with a family walk she was at her happiest. And her results speak for themselves.
We were having a natter yesterday and she sent me the below photos, the left from a wedding in December 2021 and the right after a day out in December 2024. I didn’t know the Lucy on the left but I know how bright and confident the Lucy on the right is! Thanks to following a plan, and having someone in our corners to cheer us on, Lucy and I both know what it feels like to like yourself again.
And, it’d be remiss of me to take all of the accountability credit – Lucy’s partner has also been cheering her on, encouraging her to go to the gym when her motivation was low, having delicious and nutritious meals ready for them both after work and generally helping ensure that they enjoy their life together without losing sight of Lucy’s goal. Indeed, we all benefit from having as many people as possible who see the vision and can help us get there.
Lucy wrote about her experience with my coaching in her own words back in October, capturing how working with me helped her shift not just her habits but her mindset. You can read it here:
Why accountability partners work
Research consistently shows the power of accountability:
People are 65% more likely to achieve their goals when they have an accountability partner.
When there are regular check-ins, that likelihood jumps to 95%.
Accountability isn’t just about ticking boxes. It’s about knowing someone genuinely cares about your success, making you more likely to show up for yourself, even on the tough days. For my clients, that means at least two moments in the week every week where I ask how they are and how everything’s going.
Sometimes, I’ll get an “all good!” and others I’ll get teary voicenotes and calls. Trust me, you’re not alone if you’ve wanted to cry to someone after injuring yourself or eating all the trifle! And I’m here for all of it (and the trifle).
References
American Psychological Association. "The Role of Accountability in Goal Achievement." Accessed January 2, 2025.
https://www.apa.org
National Center for Biotechnology Information. "The Effectiveness of Accountability Partnerships in Behaviour Change." Accessed January 2, 2025.
https://www.ncbi.nlm.nih.gov
Do you think I can help?
Whether you’re ready to work independently, want a structured plan with accountability, or need more personalised coaching, I offer options to suit every level of commitment:
Free 30-Day fat loss email series: Fitness isn’t all about fat loss but, in a nation where over 70% of people are overweight, it is a great entry-level goal to have! By signing up to Ticket to Fit, you’ll get daily emails packed with practical tips and strategies to kickstart your journey. I’ll even offer you exclusive discounts and opportunities to chat to me for free – there’s no commitment required from you and you can unsubscribe whenever you want. You can sign up here and read more about it here.
Affordable fitness plans based on mine and my clients’ successes: Between Christmas and New Year, I got to work on updating my website and creating a space for my proven workout plans. Across my clients I’ve established five personas and written exercise programmes for their different needs and abilities – and I can’t wait to share all of them with you.
My aim here is that, for much less than the price of one hour of a good PT’s time, you can get access to the blueprints that have changed mine and my clients’ lives.
If you’re new to the gym or wanting to start building some shape, you should check out the Gym Confidence plan. If you’ve got at least a year of lifting experience, my X-frame routine will kick your results up at least four notches.
Semi-automated coaching: A more flexible option with tools to guide you while still providing some personal touches to keep you accountable. Both this and my one to one coaching start with a call. You can book yours here.
One to one coaching: If we vibe on the discovery call, we’ll meet virtually and aim to exceed your goals with tailored training plans, healthy eating guidance and weekly check-ins, always ensuring you’re moving forwards.
If you were to start next Monday, by March, you could see real results, and by April, you’ll have the habits in place to keep those results for life. If you enjoy the accountability I provide, you might even find yourself chasing goals you never thought possible – like running a half marathon, fitness modelling, or joining a tennis club. My clients have gone on to attempt all of these!
Accountability and expertise can be the difference between staying stuck and seeing real progress – I always want to offer you value but the biggest thing you have to lose is time. Free only gets you so far, particularly when you’re not (yet) an expert in what you’re trying to be better at!
So, do you think I can help? Let’s find out together. Whether you choose to start small or go all in, I’m here to help you get where you want to be.
And that’s it from me!
Reply to this newsletter if you want to know more about anything discussed here today, have a an excellent weekend and I’ll see yas in the next one.
Much love
Jack x