Celebrate! Even if you think it's stupid, it's not!
Distance- If your goal is to reach a certain distance or 10,000 feet, divide that goal into quarters and each time your achieve a quarter goal, celebrate!
Time- If your goal is to increase time, divide your goal time into quarters and celebrate each time you achieved another quarter towards your ultimate goal. Bite size pieces make you want to exercise more and do better!
Speed: Celebrate every minute you take off your route time.
Weight: Each 2 or 3 pounds towards a weight loss goal or 5% decrease in body fat. Make sure it's healthy weight loss which is generally 2-3 pounds per week until you reach your goal weight.
Your reward must be something that you value, yet you don’t want it to set back your goals. For example, you don’t want to take a week off just because you achieved 10,000 steps. It will only make it harder to reach your next goal. Here are some other ideas:
-New workout shoes or clothes
-Walking music; New CD, I-pod, some itunes downloads, or music for your cell that you might listen to at the gym
-Subscription to new magazine that you might read at the gym
-A new outfit that shoes off the new bod you're working toward
-Put a couple dollars in a jar each day you reach a goal and at the end of the month treat yourself to something special
-Do something special for your body (get a professional massage, facial, haircut, hair color, shave, mani-pedi, etc)