Most people start the New Year by making resolutions that seldom last beyond the end of January. But, if your resolution was to get healthier, with a little application you can make it last much longer and also reward yourself in the process.

Simply, make it a case of punishment and reward. First, decide what your reward is to be, perhaps a shopping spree, a weekend away, a relaxing break at a spa hotel situated on a beautiful beach, or whatever you decide is justifiable reward for keeping your resolution.

Next, decide what actions you are going to take to make your lifestyle healthier. Resolve to walk a set amount of miles per day, and perhaps schedule visits to the gym a number of times per week. But, whatever fitness regime you decide upon make sure it is achievable, and that it won’t affect you adversely. For example no one can go from complete couch potato to marathon runner in two weeks; so be realistic when setting your goals. Once you’ve done that make a note of them as they will be the benchmark towards earning your reward.

Reward comes when you keep to your goals. For each day that you stay on target with your fitness regime, set aside some ‘reward cash’, perhaps by putting it away in a ‘rewards’ jar. Also, every time you are on the verge of buying something loaded with calories – such as a chocolate bar – don’t do it, but instead put the cash you would have spent in your ‘rewards’ jar as well!

As we know, healthy living involves healthy eating, so it is also important to set yourself a maximum amount of calories to be consumed each day. Stick to the published adult guidelines and then ‘punish’ yourself if you eat or drink too many calories; for every calorie extra that you consume over your weekly set limit impose a small fine. So, if you exceed your calorie consumption by 1,000 calories you need to put the necessary ‘fine’ in the jar, but this time into a ‘charity’ jar and definitely not your ‘rewards’ jar. You should not reward yourself for excessive consumption, but it is good if a charity benefits. Your ‘rewards’ jar should fill with the green stuff because you are sticking to your resolution, and therefore if you slip it should be charity that will benefit, not you!

By incorporating this incentive you can keep your resolution and change elements of your learned behaviour that will result in a healthier you. This way you’ll soon have a jar full of cash and you will soon be able to book up that break at a top spa hotel, or go on an extended shopping trip to get the new clothes needed for the new, healthier you.