Often rewards are one of the reasons people stay focused on workout goals. However if your workout goal is also focused on giving into your favorite “sweet foods” because you deserved it, you may find that you are over-indulging and sabotaging yourself along the way. As we begin a workout program we tend to increase our hunger because our body is requiring more calories (aka fuel) to do what’s asked of it. If we are filling those extra calories with junk because “we worked hard” we aren’t keeping our ‘eyes on the prize’, which has been found to help us reach our goals, and instead we are shooting ourselves in the foot. Smart pre and post workout snacking can help balance out those extra cravings and make sure the fuel you are choosing is the right kind for your needs in this part of your training cycle.
Keeping Your Eye On The Prize Matters. Check Out Why ~
If you aren’t going to reward yourself with food … then just what will you get for all that hard work? Answering a few simple questions can really help you define what’s important to you and keep you motivated to reach your goals. Think about:
- What you really like do?
- What do you value?
- What do you usually forgo?
- a mani/pedi, facial, expensive razor, a day at the driving range, time to read, a Netflix binge episode, sleep, a different/new food (that’s healthy for you), a new fitness tracker, etc.
These are all ways you can help yourself stay focused and excited to reach your goals, without blowing your long term health vision.
There are a few rules to the above answers. First, make sure you stick within your budget. If you end up healthier but then strapped for time to pay it off, you are apt to return to your old behaviors and lose your gains. Second, consider timing. I am a mother of 3, I might like a binge watching episode of Netflix, but if it interrupts my family time, it might not be sustainable or as enjoyable, leaving me demotivated. Third, plan for a variety of rewards. This way you won’t get bored doing the same activities over and over, get stuck in a rut and you are likely to resort to old unhealthy coping to beat the boredom. That’s a no-win.
Finally, remember the reward should be fun and shouldn’t be so far off and unavailable that it seems impossible to get. Once I gave myself a new pair of workout shoes, however the price tag on the ones I wanted was so much on my salary I had months of saving before me. That reward was too far out for me to stick with it. One time, I also gave myself a facial appointment if I met my goals, problem with this reward – it seemed so unlike me and too pampering. I wasn’t motivated to reach my goals to get it. It felt too uncomfortable at the time. I backed that goal down to something that felt better for me and had a massage instead.
Once I was able to switch the way I thought about “what I deserve” after apply hard work and big effort, finding unique and motivating rewards got a lot more fun. See what you come up with to give yourself today.
Here’s some other ideas:
If this article was helpful you might like these older posts I wrote: 10 Rules of Motivational Rewards or look at how you might honor your hard work and get ready to crush your next goal in Harvesting Your Fitness Garden