There are so many inspiring paleo success stories shared here that I can't resist asking:
- Did you use a large and/or small reward system? Of course getting fit and healthy is ultimately the largest reward of all, but what I'd like to know is whether you used smaller non-food incentives to help you make it through the day, through the week, etc. or to help you reach mini-goals that you set for yourself. As in: "When I lose the next 5 lb., I'll treat myself to a pedicure."
And if so:
- What were the rewards that you used? - What milestone increments did you set to earn those rewards?
Sample rewards: - MP3s - Trips/Vacations - Movies - Spa Treatments/Manis/Pedis - Asking somebody out - Buying a membership to something (Crossfit, etc.) - Conference/symposium/seminar - ETC.!
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In typical male form, rather than rewarding myself when I hit a milestone, I invest in a bunch of clothes so that I stand to lose a lot of money if I regain the fat.
I set a goal to reach a certain weight (10 pounds to go!) and to stay at that weight for a few months. Once I complete that goal, I'm getting laser hair removal on my legs so I can show them off and never worry about shaving again. 8)
I don't get good coffee if I don't work out. I have to drink crappy "kitchen coffee" at my work. I rarely miss a workout. ;) On non-workout days, I get the good coffee if I did the workout the day before.
I don't do a lot of other rewards anymore. I've built the good habits and I don't seem to need the bribes anymore. They were a staple for me during my intense weight loss period though.
I liked things like mani/pedis and eyebrow waxes and a new nailpolish or other make-up items. Bigger rewards were getting my hair done (cut & dye job) and new shoes or clothes.
I found the very most important thing was not to give in and reward yourself unless you truly EARNED it. So don't choose things you "need" that you will give in and buy even if you don't make your goal. Don't buy it if you get close. Don't buy it when you are 1lb away because you know you'll make it. You need to complete the task or it just doesn't really feel the same.
Pretty clothes in smaller sizes...works for me :)
mostly music and tattoos. but clothes, pretty little things from etsy that ive had my eye on, and definitely massage. vinyl records are another thing i collect and treat myself with. when i reach my goal, im getting a tattoo that ive wanted for a long time. i have a half sleeve on one arm, and i want my other arm and shoulder done. my half sleeve cost me 1500 bucks, so its a big reward reserved for a big milestone!
I have pants I own that I really love and look amazing, but don't fit anymore. I like hanging them up on a hanger in a visible spot and trying them on every week or so. Its really awesome when they fit because I'll strut around in them the next day to celebrate. Its an easy milestone to create because you don't have to constantly weight or measure yourself. Just put the jeans on every few days. Eventually they fit.
Other things I use are inexpensive mini-skirts, heels, sexy underwear, DVDs, books, music, etc when I reach goals like staying away from some detrimental food for a certain amount of time. My housemates here on Oman buy Nutella and eat it straight from the jar. Its hard for me to resist. I didn't bring much with me to live here for two months, so I bought myself a new inexpensive handbag when I resisted the Nutella for three weeks.
I have a bikini picked out for my big goal. I already have several, but this one is super sexy and very flattering and I'll be stoked to wear it when I reach my goal.
When I've done really well for a week, I'll have eggs Benedict and steak for breakfast one morning.
I think I'm going to have to give up coffee for 30 days because of its impact on my cortisol levels and thus my waistline. I'm still debating what I'll reward myself with.
I'm ALL about rewards! I do both short-term and long-term goals and the rewards relative to the difficulty they present to me personally. I also try to make the reward something that will support me with maintaining the goal - or at least make it more fun. ;)
1) Drink 4L/water per day consecutively (something I struggle with) for 21 days - fancy new water bottle.
2) One month at 94% nutrition compliance means a paleo cooking class.
3) 5 WODs / week for 6 weeks means new oly lifting shoes or new workout clothes.
I read somewhere that it takes 21 days to form a new habit so that's always been a minimum milestone marker for me.
Hope that helps! :)
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