5 Tips for Staying Accountable to Health and Fitness Goals at Work

Sometimes the biggest pressure at work isn’t a looming deadline, a demanding client or an upcoming performance review. It’s the pressure to stick to your health and fitness goals in the face of pizza lunches, birthday cake celebrations and Friday happy hours. While being a part of the office fun is important and builds a team atmosphere, it can also derail health and fitness goals.

The first step in achieving better health and fitness is setting SMART (specific, measurable, attainable, relevant and time-bound) goals. For example, if you have a SMART goal to lose 10 pounds in 60 days by walking at lunchtime three days a week and cutting back on sugar, going out for lunch or taking part in the office holiday cookie exchange can quickly derail both fitness and nutrition goals. So how can you stay focused and still be social at work? How can you turn SMART goals into long-term, sustainable habits?

  1. Remember why you started.
  2. Find a partner.
  3. Track food and progress.
  4. Plan and prep.
  5. Lead the change.


You will spend up to 90,000 hours at work over your lifetime, and you don’t wont to miss out on the fun and socializing that comes with having a career you love. Ultimately, you can’t avod every temptation at work, but with some planning, preparation, awareness and accountability, you can have your cake or pizza and achive your goals, too.