💪 From out of shape to Ironman:

read on: themovementmemo.com

read time: 5 minutes 

Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 4 rounds for time

• Quote: Proctor on accountability 

• Lesson Learned: From out of shape to Ironman: (how accountability transformed my life)

• Optimization:  LMNT (my go-to for summer hydration)

Today's Movement 

Complete 4 Rounds For Time (As Fast As Possible):

• 50 Double Unders

• 15 Strict Press (95/65lbs) 

• 50 Double Unders

• 15 Bent Over Row (95/65lbs) 

Today's Quote

It’s easy to skip the 5:00 am interval session when you are alone. 

But if you have someone meeting you at the track, it forces you to get out of bed. 

The best is way to “hack” accountability is by finding a partner, hiring a coach, or joining a community. 

Habits, built through accountability, sustain long-term success and keep you consistent in achieving your goals. 

Today's Lesson Learned

From Out of Shape to Ironman: How Accountability Transformed My Fitness Journey

Getting back into wellness can feel overwhelming. 

Maybe you’re out of shape, lacking motivation, or don’t know where to begin. You might be thinking, “How do I even start when it feels like everyone else already knows what they’re doing?” But here’s the thing: it’s not about knowing everything—it’s about taking the first step and creating the right environment for success. 

If you’re looking for a way to fast-track your progress or sustain it over the long haul, accountability is the single most powerful tool in your wellness journey, even if you’re starting from scratch. 

Accountability Changes Everything

One of the biggest challenges when starting (or restarting) your fitness journey is simply knowing what to do. 

Do you join a gym? Do you follow an online program? For me, it started with one powerful decision: hiring a personal trainer.

At 27 years old, I was out of shape, working a stressful sales job, and spending my weekends drinking heavily. Even though I played sports in high school, I didn’t have the knowledge or discipline to train and eat properly. 

But something changed when I became accountable to my trainer. 

We worked together five days a week, 30 minutes at a time, and over the course of six months, I didn’t just lose body fat—I gained energy, mental clarity, and a sense of control over my life. This wasn’t just about lifting weights or losing inches; it was about realizing that the small, daily decisions matter. And this sense of accountability didn’t just apply to my physical fitness; it spilled over into every other area of my life.

Quick Wins:

• Hire a coach or trainer who holds you accountable and guides you step-by-step.
• Show up consistently, even on the days when you don’t feel like it.
• Focus on the small wins that build over time—consistency beats intensity.

Surround Yourself with the Right People

As my fitness journey progressed, I started meeting people who inspired me to push further. 

Through the gym, I met friends who had signed up for a half Ironman. Without thinking twice, I signed up for my first sprint triathlon. This wasn’t about natural talent—it was about putting myself around people who were on the same journey.

When you surround yourself with the right community, you become the sum of the people around you. Their habits, discipline, and energy will pull you up.

Hiring a personal trainer helped me get started, but it was surrounding myself with others who were training for bigger goals that pushed me to new heights. Over the next five years, I went from struggling with a sprint triathlon to standing at the starting line of the Ironman World Championships in Kona, Hawaii.

Quick Wins:

• Find a community—whether it’s a group class, friends, or an online group—that pushes you to stay accountable.
• Sign up for something—whether it’s a 5K, half marathon, or triathlon, having a goal will give you a reason to train.
• Remember: progress isn’t about talent; it’s about the people you surround yourself with.

Set a Goal and Work Backward

One of the most transformative parts of my journey was signing up for events. 

Once you commit to a race or competition, everything changes. It’s no longer about working out for the sake of it; you have a concrete goal to work toward. And once you have a goal, you can backtrack your way to success by creating a plan. 

This forces you to become disciplined. 

Every workout becomes part of a bigger picture, and suddenly, you’re not just going through the motions. When I signed up for my first triathlon, I bought a bike, learned how to swim, and started running again—all because I had a finish line I was working toward. Over time, my goals grew. 

I didn’t just want to finish—I wanted to compete with the best. 

Eventually, that desire led me to hire a coach to help me qualify for the Ironman World Championships. Big goals demand big commitment, and by setting ambitious targets, I pushed myself further than I ever thought possible.

Quick Wins:

• Sign up for a challenge—whether it’s a 5K or a full Ironman, having a goal keeps you focused.
• Break down your goal into manageable steps so it doesn’t feel overwhelming.
• Remember that the goal isn’t the event itself—it’s who you become in the process.

The Power of Accountability: Keep Showing Up

Accountability isn’t just about having someone hold you to your word—it’s about creating systems that ensure you stick to your commitments. 

Whether it was the coach I hired, the group of friends I trained with, or the races I signed up for, every part of my journey came back to staying accountable. When you pay for a coach or commit to a group class, you show up because you’re invested. You’ll find that it’s much harder to skip workouts or cheat on your diet when you’ve got someone—or something—keeping you on track.

Accountability creates consistency, and consistency leads to results. 

It’s not about being perfect every day; it’s about showing up, especially on the days you don’t want to. The money I spent, the races I signed up for, and the commitments I made forced me to keep going, even when the initial excitement wore off.

Quick Wins:

• Hire a coach or personal trainer to keep you on track.
• Commit to a group class or gym membership where you’re financially invested.
• Create accountability with friends—meet up for workouts or check in on each other’s progress.

Small Decisions, Big Transformation

Your fitness journey doesn’t have to be perfect. 

What matters is taking that first step, surrounding yourself with the right people, and setting goals that push you to grow. Looking back, I can see how tiny wins led me from being an out-of-shape insurance salesman to competing among the best athletes in the world. It wasn’t about some grand leap of faith—it was about showing up, staying accountable, and keeping my focus on the next goal.

If you want to fast-track your success, here’s your roadmap:

1. Surround yourself with people who inspire and challenge you.
2. Sign up for events that stretch your limits.
3. Stay accountable—whether through a coach, a class, or a community.

Start where you are, with what you have, and remember: the only wrong move is not moving at all.

Movement is medicine. 

 Today's Optimization

LMNT is a refreshing and nutrient-packed electrolyte drink mix designed to support your active lifestyle and overall well-being. Free from unnecessary additives, LMNT delivers a precisely formulated electrolyte balance with 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium per serving. This powerful combination helps prevent and alleviate common symptoms of electrolyte deficiency, such as headaches, muscle cramps, fatigue, and sleeplessness.

Why Choose LMNT?

1. Science-Backed Formula: Developed based on scientific research, LMNT’s specific electrolyte ratio is crafted to meet your body’s needs, ensuring optimal hydration and performance.

2.  All-Natural Ingredients: No sugars, fillers, or artificial ingredients—just the essential electrolytes your body craves.

3. Versatile Usage: Ideal for athletes after intense workouts, people who follow low-carb diets, and anyone needing a hydration boost after a night out.

4. Convenient (and Tasty): Easy to mix and delicious to drink, making hydration an enjoyable part of your daily routine.

How to Incorporate LMNT into Your Day:

Morning Boost: Start your day with LMNT to replenish electrolytes lost overnight and kickstart your hydration.

During Workouts: Keep a bottle of LMNT-infused water during your exercise to maintain peak performance and prevent cramps.

Post-Workout Recovery: Drink LMNT after workouts to aid recovery, reduce muscle soreness, and quickly rehydrate.

Evening Routine: Incorporate LMNT into your evening routine to ensure restful sleep and prevent nighttime leg cramps.

Today LMNT is offering Movement Memo subscribers an exclusive deal: a free sample pack with any order!

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan