We all know the ultimate reason to get healthy and fit: you want to look and feel better. You want to wake up with more energy, feel confident in your clothes, and maybe even get that toned, athletic build you’ve always wanted.

But let’s be honest with ourselves. That ultimate goal, the finish line can feel a very long way off when you are just starting out or grinding through a tough week. Because that long-term vision takes time, it is incredibly easy to lose track of it and lose your motivation.

The solution? You have to answer the question, "What’s in it for me right now?"

To build a sustainable routine, you need to set smaller, achievable goals along the way and tie them directly to rewards. Here is how you can structure your targets to keep your motivation high from week to week.

The Weekly Win: Food-Based Rewards

Start by setting weekly goals. For example, if your target is to stick to your eating plan from Monday through Friday, your reward could be a "cheat meal" out at a restaurant on the weekend.

Having this specific reward in mind helps keep you focused throughout the week. When you are tempted to break your diet on a Wednesday, you can remind yourself that you have a planned, guilt-free meal waiting for you on Saturday. You are earning that reward.

Monthly Milestones: Treat Yourself

Next, look at the bigger picture and set a monthly reward. If you stick to your overall health and fitness plan for the entire month, it's time to celebrate.

This reward should be a bit larger than your weekly cheat meal. It could be a special night out, or perhaps treating yourself to a new piece of clothing.

And here is a crucial point: don’t be too hard on yourself if you have a little bobble along the way. Nobody is perfect. As long as you stayed on track the vast majority of the time and you are seeing positive results, you still earn that monthly reward. Consistency, not perfection, is the goal.

The Ultimate Payoff: Your Long-Term Reward

Once you finally reach your long-term goal, the accomplishment will be incredibly rewarding in and of itself. You've put in the work, and you have the body and energy to show for it.

However, having an additional, massive reward planned for when you cross that finish line will give you the ultimate motivation to stay on track during the final stretch. This could be booking a holiday or vacation, or maybe even doing a complete wardrobe overhaul to fit the new you.

Ready to Take the Next Step?

You don't have to figure this out on your own. If you want a complete, step-by-step guide to finding the right balance of food and exercise, without giving up the things you love, I have something for you.

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Let’s get you on the path to becoming Healthy + Fit 4 Life!