Health and fitness: There are tough options and then there are easy options. Many of us are troubled by which one to take.

Should we take the easy one that won't help us progress? Often the choice to take the easy way is too easy because there are no immediate consequences from this decision and the only person you're letting down is yourself.

What if there was someone or a group of people that knew you made this lazy decision and you were willing to let down your family, friends, colleagues or teammates when they needed you. It quickly changes the situation.

One of the strongest ways to ensure conformity and to keep you committed to a plan is social accountability.

Humans are social and tribal animals who instinctively want to do what is best for the pack.

Drop-out rates for online and distance education are 10 to 20 per cent greater than face-to-face learners, The Chronicle for Higher Education found.

The theory for this being there is no social accountability for the online learners. If we make plans and goals with other people, or even let others know what we are striving for and how we plan to achieve it, we feel accountable to our groups to make this happen.

Taking this to another level, if we can add healthy competition between ourselves, we then want the group to see us as strong members of the pack and we make decisions to achieve and impress.

This is why gym challenges and competitions are so successful.

If you make the decision not to go to that training session and there are people waiting there for you, the consequences seem much more immediate because you are letting other people down, who will hold you accountable for your actions, and you will fall down the ranks.

Find people to go on the crusade with you - find a training partner, join a team or tell your friends, family and colleagues about your goals and actions and ask them to keep you honest.

As a town, a region and a society, we will all benefit if we become healthy and well together.

Remember this: the wolf is as strong as the pack and the pack is as strong as the wolf.

• If there is anything you would specifically like to learn about within this space, please let us know by emailing sport@dailymercury.com.au.