Establish a reward cycle when you start to exercise by showering with an extravagant shower gel that you ONLY use after exercise. I did this when starting out and I still love to stand in the shower basking in the wonderful aroma, exercise endorphins, and the feeling of virtue and nurturing from taking care of myself by exercise.
I've picked one objective to focus on for a few weeks. After a while, it just ebcomes habit. I like to pair it with a great reward. First, I gave myself a great fitness reward every week that I hit 210 fitness minutes (a new workout shirt or shorts, a subscription to a fitness magazine). After several weeks, fitness became a fun habit and something I would never miss. Next, I aimed for 8 servings of fruits and veggies a day, which went well. Now, I'm finally trying to hit my calorie range.
I "vision collaged" my back of the door mirror, this way I "SEE" it all the time!!! Everyday, sometimes several times a day! Foods, Exercises, Physically fit bodies, places I want to go and things I want to do!! Anything that is something to strive for or look forward to I put it on the edge of that mirror. SO when I do that one last check in the mirror before I sweep out the door I know what I want in LIFE!!! EVerything I want to live for is there: Prayer, Familiy, Friends.Healthy Lifestyle!
I usually have a long to do list. I found that if I do something on the list, and then reward myself with something like a walk outside with the dogs, exercise on the treadmill, a chapter in a good book, or time on sparkpeople, I can work my way through much of my list without struggle.
Determined to stay off the couch in the evening after a long day and exercise, I found if I sit on the floor I end up doing all my Calisthenics, yoga poses and stretching, while hanging with hubby and enjoying our tv show.
Having a reward ready for when you reach a goal makes reaching it that much better.
Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs.
I made a weightloss game board. It tracks my pounds lost and has random reward squares on it. It also has my BMI at certain wts motivational quotes food for thought and challenges plus I made my own little character to move across the board. my grand prize? A secret trip my husband is planning and a long wanted tattoo.
I'm learning to replace food rewards (go to the gym and you get a cookie) with experiences that help me feel good. Now, it's go to the gym and you get a bubble bath; walk an hour and you get a half hour to yourself to read; hit the next 5-pound goal and take yourself and a friend to the movies or on a hike someplace pretty.
Visit daily deal sites and when you see something that even mildly interests you - buy it! This is how I discovered a passion for yoga, and also how I discovered that spin class is not my friend. Its a great way to try new things and mix up your routine - most offers are for 4 -6 classes, so even if you hate it its not a huge committment and still keeps you active. You can also buy things like massages and spa treatments to reward yourself!
I keep two types of shower products: upscale, nice-smelling shampoo and conditioner and perfumed bath gel, and normal drugstore stuff. When I have worked out in the morning before my shower, I use the good stuff, and when I haven't, I use the cheap stuff. Every time I take a shower after I work out, I'm rewarding myself for sticking to my goals, and every time I have to use the normal stuff, I'm reminded to get back on track.
I love the Spark awards. I rely on the MyTrophies & SparkStreaks to keep me on track and ensure that I do not undervalue my accomplishments. When they give me an award, I give myself a reward. For example, I just got a trophy for losing 25 lbs so I went to Amazon and purchased a $20 watch from my wish list. This watch is a reward & a tool, it has a bezel that will help me to track my exercise minutes. So reward yourself for all of your awards, weight loss, consistency, challenges etc. Itís fun!
My secret to success is not being to hard on myself when I slip up (not exercise one day, eat something bad, etc.) I find that when I beat myself up I only get worse but if I take a deep breath and refocus I can keep moving forward without a set back.
If I try my best 7 days in a row I reward myself with fresh flowers. I put them in a prominent place where I see them everyday. I also stop and smell them daily as another reminder of my hard work. If I didn't do so well then I do not buy the flowers for that week. Instead I leave the vase empty as a reminder to try harder. There is something about that empty vase that motivates me to do well.
I print out my grocery coupons from both the MyPoints and Inbox Dollars sites. They carry the same as coupons.com and sometimes extras. You earn 10 MyPoints for each of their coupons, or 10 cents towards rewards on Inbox Dollars. They really add up and you get extra rewards in addtion to the grocery savings.
I reward myself weekly. On Sundays I allow myself to get a cup of ice cream and a burger (on wheat, not a bun) and I'll buy a new music video or a couple of songs for the next weeks workout. It keeps me wanting to go to the gym to work out.
Many people make a vision board/collage/goal-board or whatever you want to call it. You can put quotes and motivational images on it and hang it were you can see it everyday. Well, I created a "mini-vision board" I carry in my purse and look at any time of the day.
I don't get "paid" to volunteer but I get quite a few "perks".
Set shorter-term goals for yourself that require you to work to achieve them. Attach a reward for yourself (not food related!) for achieving each smaller goal along the way to your larger goal. Keep track of those smaller goals you've achieved and review them frequently to see how far you've come!