It doesn’t have to be the New Year to start a new workout routine or to get back in shape. If you’re looking for ways to get off the couch and move your body in ways that are good for both mind and body, try rewarding yourself each time you hit a milestone goal like running a 5K race, lifting a certain amount of weight, or even shedding some unwanted pounds. In this post, you’ll learn some simple strategies for keeping yourself motivated by rewarding yourself after workouts with positive reinforcement—rather than beating yourself up over missed days or skipped workouts.
Give Yourself a Break
Stop being so hard on yourself. While setting goals and holding yourself accountable to them is important, it’s also important not to set unrealistic goals. Stop comparing yourself to others or how much time you haven’t put in at the gym. Create a positive environment for your mind and body as you set out to reach new fitness goals.
Sign Up for Rewards Programs
Odds are your workplace, your insurance company or your credit card has some option to reward you for getting fit. Health rewards are becoming more popular as companies realize that financial incentives are great motivators for people. Getting cash back on certain purchases, saving money on fitness equipment, and even earning prizes can all be a satisfying way to get rewarded when you work out.
Find a Mantra
Mantras are a great way to focus your mind and stay motivated, focused, and positive. Mantras help you stay connected to your why and they can even be a great way to communicate why you are making these changes to people who are curious about your sudden transformation. A mantra can help you get out of bed to go workout and it can even be used to help you determine the kinds of rewards that best suit you.
Get Excited
It’s easy to get caught up in comparison, or to only see how far left you have to go. Sometimes it helps to celebrate the small victories. Every pound lost can be celebrated. Every new lifting increase can be celebrated. Every minute you shave off your run time can be celebrated. Look at your progress to stay excited and motivated even on the hard days.
Do Something Kind for Yourself Daily
One of the best ways to make sure you stay committed to working out is by rewarding yourself for it. You’ve committed yourself to this goal, so treat yourself well. Make sure that you are setting aside time in your schedule each day to do something kind for yourself as a reward for sticking with your workout routine. You might choose to meet up with friends to go for a walk, get a new book on Audible to listen to on the drive home, or even set aside some cash to go toward a big purchase you’ve been eyeing.
Set Big Goals and Rewards for Milestones
Some people are training for a race, others want to compete in a lifting competition, still others just want to lose 30 lbs. or more. As you train for or work toward your big goal, make sure you set aside time to celebrate along the way. Give yourself a new outfit when you drop 10 lbs. Reward yourself with a new tech toy when you’ve worked out 20 days in a month. The possibilities are endless and depend on the things you enjoy the most. You can even leverage an app to help you track your progress to ensure you get something for your new commitment to fitness.
Plan a Fitness Trip
Going somewhere new with friends can be a fun and motivating reward for your workouts. A fitness trip could be going to a specific conference, like for Paleo eating or Yoga. It could be for participating in a competition, like a 10K race or triathlon. The trip is part fitness, part fun. But planning it well in advance, purchasing tickets, and even booking a hotel can be a good way to not only motivate you, but to also reward you for achieving your goal to participate in the event.
Keep a Fitness Journal
Most people aren’t fond of photos when they are early in their fitness journey, while others see it as a way to measure their progress. Either way, keeping a fitness journal can be a way to document your progress and to reward yourself for staying dedicated to your goals.
