Play Rewards Based on Points
GoddessofBody
Posts: 12 Member
So the idea here is that you accumulate the points and redeem them for things that won't sabotage your health/fitness progress, so things like a Korean adventure spa to pamper yourself all day, a getaway that you saw on Living Social, or getting that awesome cocktail dress or bikini you've been eyeing as a bit of a splurge.
Fitness:
1 Point: if I formally work out for 30 minutes.
2 Points: if I formally work out for 1 hour.
1 Point: if I casually walk 10,000 steps (I don't normally do this if I integrate formal exercise already).
Diet:
1 Point: if I eat root or leafy veggies as a large part of my meal (half or 1/3 of my plate).
3 Points: if I fall under or right on target of my calorie intake for the day.
1 Point: if I drink the appropriate amount of water for my body size and activity level for the day.
Weekly Progress:
3 Points: if I hit my weekly weight loss goal (or body fat percentage or other means of measure).
2 Points: If I don't hit it, but I still made notable progress.
I assigned higher points to things that have the most to do with visible progress in general because they are also generally the most difficult to achieve. For example, you can work out for one hour on a particular day, but you still have 23 hours total to watch what and how much you put in your mouth and body before the day is officially over. You can exercise everyday at your hardest, but if you overeat, you won't see much visible progress because you are still contributing to your body fat even if you are fitter from your workouts.
Sample Rewards System
*Full-day Korean spa adventure: 100 points
*Movie at movie theater: 50 points
*French Polynesia Island Escape: 800 points
I'm open to any of your suggestions of course and remember that your rewards are personal, just don't hurt or sabotage yourself beyond cheat meals/cheat days if you have them and they are well-planned. Cheers!
Fitness:
1 Point: if I formally work out for 30 minutes.
2 Points: if I formally work out for 1 hour.
1 Point: if I casually walk 10,000 steps (I don't normally do this if I integrate formal exercise already).
Diet:
1 Point: if I eat root or leafy veggies as a large part of my meal (half or 1/3 of my plate).
3 Points: if I fall under or right on target of my calorie intake for the day.
1 Point: if I drink the appropriate amount of water for my body size and activity level for the day.
Weekly Progress:
3 Points: if I hit my weekly weight loss goal (or body fat percentage or other means of measure).
2 Points: If I don't hit it, but I still made notable progress.
I assigned higher points to things that have the most to do with visible progress in general because they are also generally the most difficult to achieve. For example, you can work out for one hour on a particular day, but you still have 23 hours total to watch what and how much you put in your mouth and body before the day is officially over. You can exercise everyday at your hardest, but if you overeat, you won't see much visible progress because you are still contributing to your body fat even if you are fitter from your workouts.
Sample Rewards System
*Full-day Korean spa adventure: 100 points
*Movie at movie theater: 50 points
*French Polynesia Island Escape: 800 points
I'm open to any of your suggestions of course and remember that your rewards are personal, just don't hurt or sabotage yourself beyond cheat meals/cheat days if you have them and they are well-planned. Cheers!
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