Goal and Reward

Ultimate Goal

• I want to lose 50 pounds.
• I want to feel healthy and strong.
• I want to fall in love.
I want to wear a size 8 again.

Ultimate Reward

• I will take a vacation to Hawaii where I can show off my new beach body and relax.

Monthly Goals

• I will lose 8 pounds this month.
• I will learn five healthy new recipes.
• I will lose an inch around my waist.
• I will be able to run a half-mile without stopping.

Monthly Rewards

• I will buy myself the bathing suit that will fit me when I reach my ultimate goal.
• I will buy myself a Crock-Pot for cooking healthy at home.
• I will treat myself to a night on the town and go dancing.
• I will treat myself to a mini-iPod so I can listen to music at the gym.

Weekly Goals

• I will work out three times this week.
• I will lose 2 pounds this week.
• I will not eat fast food this week.

Weekly Rewards

• I will get a manicure and pedicure.
• I will treat myself to a movie on Sunday afternoon.
• I will take the money I've saved by not eating junk food and buy music for my workouts on iTunes.

Daily Goals

• I will rearrange my schedule to make time for the gym.
• I will talk to my spouse/partner about eating healthier at home.
• I will prepare healthy snacks to take to work.

Daily Rewards

• I will make time for myself and take a bubble bath.
• I will veg out in front of the TV and watch my favorite show uninterrupted.
• I will splurge a little and order in for dinner so that I don't have to cook.

These are only examples. Write down your long-term goals, then break them down into manageable, rewardable steps.

Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate You ‑- strong, healthy, and happy. Reaffirm your belief in yourself and your goals, and you will find yourself taking the active steps needed to achieve them.