Determining Goals
Before deciding on rewards, you'll need near-term goals to aim for. For example ... as you increase daily physical activity, your endurance and abilities improve. So set exercise goals such as completing an advanced class at your gym, jogging a mile in a certain time, or completing a 5K race.
Milestones before your final goal weight are important, especially if you have a lot of weight to lose. Consider a small reward for every 10 pounds and a larger one when you lose more.
Choosing Your Rewards
Rewards should be meaningful and something you can do or access quickly. Most important, they should be in line with your healthy lifestyle. Many people associate rewards with food - try to break that pattern and pick something different. Here are a few ideas:
New Shoes: If you've been walking or running for a while, odds are your shoes are starting to show some wear. In general, walking shoes should be replaced every 300-600 miles. A new pair can reinvigorate your workout.
A Book: Why not reward your hard work with a little rest and relaxation? Pick up that new best seller you've been wanting and take some leisure time for yourself. It's a perfect way to reduce stress.
Music: This can be a great motivator during workouts. Pump up your playlist with a few new songs.
Cooking Class: Variety in your food choices helps maintain interest and provides greater nutritional value. Sign up for a healthy cooking class to learn new techniques and recipe ideas.
Clothes: If you're celebrating pounds lost, clothes may be more than a reward...they may be a necessity. A smaller size is tangible proof of your hard work.
Fitness Equipment: Purchase a new fitness DVD, an exercise ball, bands/tubing, yoga mat, or other gear. Not only is it aligned with your exercise goals, it will help keep your routine fresh.
Take Action!
Write a list of goals you'd like to reach and the healthy rewards you'll use to celebrate your success!
Live Well!
Source: Health Enhancement Systems
