So you set some goals and you're working your butt off towards them... now to set some rewards. Every challenge or goal you complete should be rewarded! It'll make you look forward to reaching your goals and keeping you on task. And who doesn't like rewards! You can start small or big, but write them down as a constant reminder for yourself.
Rule #1: don't reward yourself with food. At least not often. I don't like the idea of depriving yourself but if you constantly reward yourself with food, you are more likely to over indulge. Instead, reward yourself with exercise or nutrition things.
-Buy yourself a new workout outfit, new running shoes, or buy a rock climbing package. Don't be afraid to pamper yourself too; a pedicure or a massage are very acceptable choice rewards!
Rule #2: Small goals; small rewards and large goals; large rewards. Start your goals off small and work your way up. No goal is too small, but make yourself work for the big stuff.
-Say a starter goal is to try a new workout class; reward yourself with a new exercise top. For bigger goals such as running a 5k or losing 15 pounds may earn a reward like new running shoes or a few new pieces for your wardrobe.
Rule #3: Throw in a few fun rewards. Every now and then throw in a mani/pedi with your girlfriends, or a massage.
-Try to avoid a fancy dinner night out or happy hour; save those rewards for other accomplishments in life that deserve celebration. Keep your exercise goals and rewards revolved around fitness and health!
Make sure you stick to this! Any form of incentive will help keep you on track and you've worked hard to get where you are. Its Classical Conditioning at it's finest and has been proven to work. You create your goals and your rewards that fit your lifestyle but I also know a few people "pay themselves" by putting a dollar in a jar for every workout and at the end of the year, they buy a swanky new outfit and plan an exciting night out for a year of hard work and dedication.
When you take care of yourself, you feel good about yourself. When you look good and have more confidence, it changes your whole perspective so don't be afraid to reward yourself with things you once thought you might not enjoy.
Now go, write down your goals and rewards, put them somewhere you will see them everyday and get to work!
LOVE THE BURN!