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Reward Yourself

Posted by communitymanager Mar 28, 2019

It’s important to celebrate accomplishments – both big and small – on your weight management journey. When you celebrate success, you remind yourself that you are making progress and are capable of reaching your goals. And rewards can also be motivators to keep up your hard work


Choose rewards unrelated to food that celebrate your health and promote your well-being, and plan them regularly.


Possibilities include:

  • New workout clothes or exercise equipment
  • A haircut and style, or manicure or pedicure
  • Flowers
  • Tickets to a concert
  • Massage
  • Personal training session or yoga class


Try it out! Over the next few weeks look for an accomplishment and reward yourself for a job well done. Maybe you didn’t lose weight, but your waist size is an inch smaller or you are now able to slow jog a 5K. Remember, it’s about progress and not perfection.  And don’t forget to let your coach know about your success.




A healthy, balanced fitness routine should include a combination of both cardiovascular exercise, which works your major muscle groups and raises your heart and breathing rate, and strength training. The Centers for Disease Control and Prevention recommends that all adults aim for at least thirty minutes of brisk cardio most days of the week, plus strength training exercises on two to three days each week . Strength training is especially important as you age, because muscle mass naturally starts to diminish by middle age.


Strength training can be done with free weights, weight machines, resistance bands, or just your own body weight, and the benefits are wide-reaching. While it won’t burn as many calories as a cardio workout, it does increase your lean body mass (also known as muscles), which will in turn boost your metabolism, so you’ll burn more calories, even at rest. That makes it easier to lose weight if that’s a goal. Having more muscle on your body also helps your insulin work better, which means your blood sugar is better controlled after eating. That reduces the risk of diabetes and heart disease.

The exercises which build muscle also help to strengthen your bones and improve your strength and balance, so strength training is recommended for women especially, to reduce the risk of osteoporosis later in life.


If you’re new to strength training, it’s worth it to work with a coach or trainer at least a few times to learn the correct techniques and make sure you’re using the appropriate type and amount of weights. Strength training is most effective if you have a rest day in between working each muscle group. Most people will notice positive changes in their muscle tone after just a few weeks, and you may find, even if you haven’t lost weight, your clothes will fit better and you’ll feel more trim just from the muscle you’ve gained.



“Strength training: Get stronger, leaner, healthier,”,

Anne Danahy MS RDN, registered dietitian nutritionist, Craving Something Healthy, accessed January 2018 at

Creating a new, healthier you, often means changing your habits and rethinking routines. According to Charles Duhigg, author of The Power of Habit, these cornerstone or keystone habits are foundational to success.

What is a keystone habit? They are habits that lead to a cascade of other positive activities. Take exercise, for example. Many people find that when they exercise, they tend to eat better and sleep better. Instead of loading up on fries and a shake after workouts, they grab fresh fruit or yogurt. Sleep tends to come easier with exercise and, when awake, many people also report feeling more alert, productive, and positive.

In other words, fitness can be a keystone habit that helps put other aspects of a healthy lifestyle into place. It becomes easier to eat better, think better, and feel better. It can naturally propel people toward being their best selves.

Reflect for a moment: What are your keystone habits? Perhaps they include a healthy breakfast, five minutes of conscious or mindful breathing, or a particular bedtime routine.

When you discover the one or two keystone habits that naturally put your life into place, suddenly you find it’s easier to be your healthy, new you.

Not sure what daily routines can help you realize your best self?  Brainstorm some ideas with your friends/family members and see how they work for you.