Calling out your goals has power. It keeps you accountable. Writing them down on the whiteboard makes you face them every time you are in the gym. It keeps them in the forefront of your mind. It lets everyone else know what you are after so they can help you achieve them. Let's fill the whiteboard by Monday!
Not sure what to throw on the whiteboard? Let's talk effective goal setting...
"I want to lose weight." "I want to get strong." These type of goals are worthless because they are shots in the dark. How much weight do you want to lose? What does strong mean to you? A 2x body weight dead lift? Make attainable goals by being as specific as possible.
"Ok, fine. It's one the white board.... now what?"
Make a Plan
If your plan is the same plan you've had every year, and every other year you have failed, you are insane. That's right, I said it. (Remember, the definition of insanity is doing the same thing over and over again and expecting different results.) If you have gone after these goals before - consult with someone on finding the best plan of attack. Give yourself a timeline and mini goal markers to hit to keep you on track.
Falling off track for one meal, one workout, or one whatever does not mean you should throw in the towel for the day - nor does it mean you need to quit. If you have given yourself a specific timeline to follow and you get busy - adjust the schedule. Don't let a day turn to a week, a month... etc.. Remember - life happens. Even if your goals change, allow yourself some wiggle room.
Make sure you're not in a cave of your own goals with nobody there to keep you honest. Don't just write it on the white board. Tell your friends, your family, your dog. If you don't tell anybody, you can weasel yourself out of your goals. Other people are much less forgiving. Put yourself out there.
Track Your Progress
The second part of accountability is tracking your progress. If you're not going to track in public on a forum, make sure you are accountable to someone for regular updates. Be as detailed as you can - you'll want that information when you set your next batch of goals!