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Mission 18: Reward Yourself Strategically

Success doesn’t come from what you know; it comes from what you do.

In Mission 3: Flick On The Action Switch, we made the mindset shift to put energy into doing the things that would move us closer to our weight-loss goal.

In Mission 4 we chose smart diet actions and in Mission 6 we chose smart exercise actions. And in subsequent missions we’ve added skills and tools to help with both.

Now we’re going to set up a reward system so we can celebrate and treat ourselves for following through on those decisions and doing the actions.

By rewarding action rather than outcome, and choosing rewards strategically, we can manage our motivation along the weight-loss journey, and keep the momentum going.

Let’s set ourselves up to do that.

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13 thoughts on “Mission 18: Choose Milestones And Rewards

  1. Terry Currie says:

    Our group responses are: We would not change into
    workout clothes for walking. We would dress appropriately for the weather.
    Overcome Exercise Excuses:
    Everyone needs me time each day for 1 to 2 hours Incentives to walk: nice day; relaxing
    Use MP3 or headphone or cassette player to listen to music. However, only use one ear. Leave one ear open so you can hear your surroundings.
    If you have a treadmill or stationery bike, buy DVDs of your fave TV shows – but let yourself watch them only when you work out. We disagree with this statement. Using a stationary bike we would listen to music or watch our favorite TV show for an incentive to complete the exercise.
    Fifteen minutes before retiring for the evening use a box or basket and return items to their appropriate locations.
    We’ll have more energy after exercising but the medication will probably not change.
    We you have the finances that’s fine otherwise we’re looking for inexpensive rates at a nice hotel/motel.
    It’s not necessary to have workout clothes when walking. Dress appropriately for the weather.
    Chair exercises if you’re disabled. Positive exercising through walking a block to get the bus and park your car away from the mall so you have to walk further for exercise.
    Remember to keep your body healthy at all times [yearly checkups with all of your medical team] — you will have the energy and enthusiasm for your daily living.
    If you oversleep you feel worse. We may be bored instead to too tired.
    Don’t want to be seen at the gym until I lose weight. This defeats the purpose of exercising.
    Walking 10,000 steps daily. You can purchase watches with time, pedometer and heart rate.
    You’ll never exercise if you wait on motivation.
    Set aside time on the weekends to exercise. Make exercise fun i.e. dancing, bicycling; life time fitness, walk the mall early in the morning
    before the stores open.
    You have to make time three days a week. Combine your routine for exercising during the week and the weekend off. If the weather is good walk in
    a local park on the trails! Ride your bike around the pond at Eden Park.
    Exercise indoors when the weather is bad or do Tai Chi or exercise using your favorite exercise video
    Stretch before exercising and afterwards. Start out slow and then each day do it longer until you reach your goal and can exercise for 15 minutes
    to 30 minutes.
    The family is unsupportive. Ignore them and do it any ways. Or find a support group at the gym.

  2. Terry Currie says:

    My group Goals and Rewards:

    One Week Milestone of exercising.
    Reward: Buying some DVD’s and taking a weekend away.
    Obtainable Goal: Lose weight to get a kidney transplant & then travel.
    Have lost 100 pounds and after the doctor says ok you want to lose another 100 pounds.
    Reward: Have a better figure — feel better — for obesity and high blood pressure.
    Obtainable Goal: Workout at the YMCA three times a week.
    Reward: Chocolate Milk.
    Obtainable Goal: Lose ten more pounds — lost five pounds already.
    Reward: Nice figure for you lady — so she wouldn’t talk about your belly — a nice night out with my lady.
    Obtainable Goal: Losing more weight for a healthier body!
    Reward: Big Fish Hidden Objects Game.

  3. Terry Currie says:

    My group Goals and Rewards:

    One Week Milestone of exercising.
    Reward: Buying some DVD’s and taking a weekend away.
    Obtainable Goal: Lose weight to get a kidney transplant & then travel.
    Have lost 100 pounds and after the doctor says ok you want to lose another 100 pounds.
    Reward: Have a better figure — feel better — for obesity and high blood pressure.
    Obtainable Goal: Workout at the YMCA three times a week.
    Reward: Chocolate Milk.
    Obtainable Goal: Lose ten more pounds — lost five pounds already.
    Reward: Nice figure for you lady — so she wouldn’t talk about your belly — a nice night out with my lady.
    Obtainable Goal: Losing more weight for a healthier body!
    Reward: Big Fish Hidden Objects Game.

  4. Terry Currie says:

    My group Goals and Rewards:

    One Week Milestone of exercising.
    Reward: Buying some DVD’s and taking a weekend away.
    Obtainable Goal: Lose weight to get a kidney transplant & then travel.
    Have lost 100 pounds and after the doctor says ok you want to lose another 100 pounds.
    Reward: Have a better figure — feel better — for obesity and high blood pressure.
    Obtainable Goal: Workout at the YMCA three times a week.
    Reward: Chocolate Milk.
    Obtainable Goal: Lose ten more pounds — lost five pounds already.
    Reward: Nice figure for you lady — so she wouldn’t talk about your belly — a nice night out with my lady.
    Obtainable Goal: Losing more weight for a healthier body!
    Reward: Big Fish Hidden Objects Game.

  5. Terry Currie says:

    My group Goals and Rewards:

    One Week Milestone of exercising.
    Reward: Buying some DVD’s and taking a weekend away.
    Obtainable Goal: Lose weight to get a kidney transplant & then travel.
    Have lost 100 pounds and after the doctor says ok you want to lose another 100 pounds.
    Reward: Have a better figure — feel better — for obesity and high blood pressure.
    Obtainable Goal: Workout at the YMCA three times a week.
    Reward: Chocolate Milk.
    Obtainable Goal: Lose ten more pounds — lost five pounds already.
    Reward: Nice figure for you lady — so she wouldn’t talk about your belly — a nice night out with my lady.
    Obtainable Goal: Losing more weight for a healthier body!
    Reward: Big Fish Hidden Objects Game.

  6. Danielle Desjardins says:

    I was able to fit into a beautiful dress that I bought 6 weeks ago in believing that I would lose an extra 10 pounds to fit into it for my daughter’s graduation. I did it. I was able to wear that dress yesterday and now I am getting lots of compliments, not only from women but with men also:) My reward is that I am going to a Nordic spa next Friday for my 50th birthday. I might be 50 soon but now that I feel like I am in shape, I don’t feel like 50 years old:) Praise God. He is good. I couldn’t have done it without the encouragement or without God’s help:)

  7. Danielle Desjardins says:

    I was able to fit into a beautiful dress that I bought 6 weeks ago in believing that I would lose an extra 10 pounds to fit into it for my daughter’s graduation. I did it. I was able to wear that dress yesterday and now I am getting lots of compliments, not only from women but with men also:) My reward is that I am going to a Nordic spa next Friday for my 50th birthday. I might be 50 soon but now that I feel like I am in shape, I don’t feel like 50 years old:) Praise God. He is good. I couldn’t have done it without the encouragement or without God’s help:)

  8. Danielle Desjardins says:

    I was able to fit into a beautiful dress that I bought 6 weeks ago in believing that I would lose an extra 10 pounds to fit into it for my daughter’s graduation. I did it. I was able to wear that dress yesterday and now I am getting lots of compliments, not only from women but with men also:) My reward is that I am going to a Nordic spa next Friday for my 50th birthday. I might be 50 soon but now that I feel like I am in shape, I don’t feel like 50 years old:) Praise God. He is good. I couldn’t have done it without the encouragement or without God’s help:)

  9. Danielle Desjardins says:

    I was able to fit into a beautiful dress that I bought 6 weeks ago in believing that I would lose an extra 10 pounds to fit into it for my daughter’s graduation. I did it. I was able to wear that dress yesterday and now I am getting lots of compliments, not only from women but with men also:) My reward is that I am going to a Nordic spa next Friday for my 50th birthday. I might be 50 soon but now that I feel like I am in shape, I don’t feel like 50 years old:) Praise God. He is good. I couldn’t have done it without the encouragement or without God’s help:)

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