Use Rewards to Motivate Yourself to Workout
No matter how fit they are, everyone needs the occasional nudge to head to the gym instead of the couch. Incorporating fitness rewards into your workout regimen is a great way to keep yourself motivated for many gym sessions to come. The rewards don’t have to break the bank, either. Even something simple to look forward to before or during your workout will have a positive impact on your state of mind, and ultimately, the success of your fitness goals. If you’re ready to give your workouts a boost, here are 13 easy ways to reward yourself for taking care of your health.
Reserve your favorite show for the gym
What’s your guilty binge-watching pleasure? If you find it hard to leave the house because you’re so caught up in the latest episode of your favorite show, try saving it for the gym. Make a rule for yourself that you won’t watch it unless you’re on a treadmill. You’ll look forward to your workout with this extra running incentive and be more likely to exercise longer.
Take a nap
Sometimes, there is nothing better than an uninterrupted, guilt-free nap. The next time you’re feeling too tired and sluggish to hit the gym, promise yourself a well-deserved nap afterward–and then collect on it. Enjoy your hard-earned rest, knowing you deserve it for taking good care of your overall wellbeing.
Have a healthy snack at the ready
Make your favorite healthy snack and then promise yourself you can have it as soon as you finish your workout. It might sound silly, but our brains are wired to drive toward rewards. If you know you have something delicious waiting for you at the end of your gym session, you’ll be more likely to power through.
To celebrate your hard work, pick out something you want to buy for yourself, and then go out and get it after you meet a workout goal. Maybe it’s a new tennis racket, or a running subscription box–whatever treat you choose, it will give you something to look forward to and help you work toward your incremental fitness goals.
Find a podcast
If you’re not into music, look for a podcast that suits your interests. Just like your favorite television show, reward yourself for running by saving podcast episodes for your outdoor runs. The time will fly by if you’re interested in what you’re listening to.
Pay yourself for good habits
Try “paying yourself” a monetary reward for each workout you complete or goal you reach. When you reach a certain amount of savings, use the money to buy yourself that treat or to splurge on something you’ve had your eye on for a while.
Track your progress
Get in the habit of writing down your workouts. By journaling your progress, you’ll be able to look at your growth over time. It will also become something to look forward to after each workout as you improve your health. Taking pride in your hard work is one of the most powerful fitness incentives.
When you’re developing healthy habits, you might think you have to cut out your favorite treats and guilty pleasures completely. If you do, you’ll wind up feeling deprived and be more likely to binge and fall off track at some point. Instead, use your favorite dessert or other food as a reward for completing an especially challenging workout It will motivate you to get to the gym and keep you from feeling deprived.
Book a wellness getaway
For a bigger reward to aim for over time, explore some options for a yoga or fitness retreat, and commit to booking a getaway when you reach a fitness milestone. You’ll not only have something to motivate you to keep pushing toward your fitness goals, but you may make new fitness-minded friends and learn new workout techniques on your trip.
Buy new workout equipment
Maybe you’ve ridden the same, vintage stationary bike for years, or you’ve always worked out at a gym but would love to build a home gym instead. Reward your hard work and fitness progress by investing in new workout equipment. It will keep the excitement in your workouts and prevent you from getting bored with the same old equipment and routines.
Book a meal service
With all of life’s demands, it’s no small feat to fit workouts into our busy lives. To create more time for exercise and reward yourself for your commitment, try a meal service that delivers prepared or ready-to-prepare meals to your home, You can structure a plan to meet your nutritional needs and dietary preferences, and it will save time in the kitchen so you can protect the time you set aside for your workouts.
Throw yourself a party
Committing to a healthier life is something to celebrate. As you reach your big fitness goals, don’t be ashamed to share the joy of those accomplishments with your friends and family. Maybe you’ve trained for months to run your first marathon. Or maybe you’ve entered your first fitness competition– whatever the goal, take time to celebrate it when you reach it. If it feels too egomaniacal, consider this: when your friends and family see the happiness you gain from a healthier life, they’ll likely be motivated to make positive changes to their own health.
Upgrade your playlist
If your playlist is starting to feel a little stale and you find yourself zoning out during your workouts because you’ve listened to the same song fifty times in one week, reward yourself with an upgrade to a music streaming or subscription service. Remember to incorporate songs with tempos that are 120 beats per minute or more. It will keep you energized and moving fast. Music makes a great workout companion. Don’t let a boring playlist hold you back.
Workout rewards can be as simple as a cup of gourmet coffee or as lavish as a new car. It all depends on you. The best reward is the one that motivates your unique interests and fits your budget and lifestyle. Think about what you look forward to in life and find a way to incorporate it as a prize for investing in your health.