Couch to 5K: Reward yourself for completing fitness goalsPublished 9:16am Tuesday, August 7, 2012
There are multiple ways to reward yourself for meeting fitness goals. But, the first step is setting a goal. I find it helpful to set an overall long-term goal and then break that goal into smaller parts. What is your ultimate goal? Do you want to lose 20 pounds, run a race, wear a smaller pair of pants or stop your blood pressure pills? I spoke with someone recently whose goal was to walk to the end of his driveway to get the mail without being short of breath.
Once the goal is defined, I like to plaster it everywhere. Put pictures on your mirror, in your office and on the refrigerator of what the goal you have set looks like. Maybe it is a picture of a model in a bikini or someone water skiing. So, now take that overall goal and divide it into weekly or monthly goals. A good goal might be: to exercise 3 times per week, lose 2 pounds/week, stop drinking pop, drink eight glasses of water a day.
The best part of setting goals is rewarding yourself for meeting them! The reward should be something you want but don’t really need. The reward should match the goal and be something that is going to motivate you when you feel like laying on the couch.
Some of my favorite examples are: Spa treatments (Pedicure, manicure or facial), new book, new music to work out too, new workout clothes. Another helpful tool is to tell a friend, co-worker or family member about your fitness goals and rewards. They will help you feel accountable.
Another neat idea is to put a dollar in a jar each time you work out and use that money for something that you wouldn’t normally do. The best part is that you can purchase yourself rewards (treats) but the best reward will be how you feel when you increase your activity level. You will be happier, sleep better and have more energy! Take the plunge and “Get off the couch.”