If you’re anything like me, you like to reward yourself for accomplishing any goals. When it comes to weight loss, it’s difficult to navigate what those rewards should be! There have been many times that I would reach a fitness goal and my first instinct would be to eat something terrible or take a couple days off of working out. Well, those many times ended up with me completely falling off track and losing all the progress that I had worked so hard for!
Setting goals is half the process. Rewarding yourself for a job well done the right way continues the process (in the right direction!). I find rewards keep your goals on top of your mind, because not only do you get to the results that you want, you are rewarding yourself with healthy and beneficial bonuses!
Here are some tips to think about:
- Rewards should NOT be food. Rewarding yourself with food is a slippery slope to falling off track. You have one cheat meal, you see no difference, so you have another cheat meal. Then after a couple days of maybe not seeing a difference, you realize you’ve fallen off your track and you’ve gained 5lbs! (I will add there is a difference in having a cheat meal inside of a meal plan. In that, you are not technically rewarding yourself for achieving a goal with the cheat meal so it doesn’t always physiologically work the same.)
- Rewards should NOT be self care activities. Self care is SO important and should be done no matter what. If you get your nails done, a massage, hair cut, facial, etc, don’t make it a reward for achieving a goal.
- Rewards SHOULD be relevant. Make sure some of the rewards are geared towards the goals you are trying to achieve. If you are planning on running a half marathon, a good reward would be buying a new pair of runners after the run to start training for the next half marathon. If you are losing or gaining weight, have one of your end rewards to be a shopping spree of new clothes.
- Rewards SHOULD also be random. If you have a wish list of things you want to do or buy, put them on the list! If you want to take a weekend trip to somewhere cool, take a class, or buy a vitamix, put it as a reward!
- Have rewards at increments that work for you. For losing or gaining weight, have a goal every 5-10 pounds. If you’re looking to shed inches, have a reward set for certain milestones of inches lost. If you’re looking to up the lbs in your lifting, make rewards for hitting your lb goals. For running, make rewards for every PB pace! Make the increments tailored to your goals that you make. This will make it easier to focus on crushing the next goal ahead of you.
Here is an example of a rewards list. This is my list of rewards for my goal of losing 50lbs – I have done it in 10lbs increments
10lbs -> Tattoo
20lbs -> Endy Sheets and new Duvet cover
30lbs -> Finish Tattoo
40lbs -> New Running shoes and Yoga mat
50lbs -> New Bob Stroller (for running with my daughter)
Reminder – rewards don’t have to cost an arm or a leg, they just have to be meaningful to YOU! They are rewards for you and you only so make sure they are things or activities that truly motivate you. Rewards are there you help you celebrate the little victories on your journey to a new you. If you would rather, make rewards like losing 5lbs, your partner has to do the dishes or go grocery shopping for a week (also great way for your partner to show support!).
We are all so focused on the end goal, it’s important to enjoy the journey that you are on to get there.
Our family of trainers at Sweat Lab are here to help you reach your goals and celebrate all the little goals in between. Book a free consultation and learn what we can do to help you achieve your rewards 🙂