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How to Reward Yourself After a Tough Workout

Most people reward themselves and should too after they had a tough workout but is having a cheat meal the best way to do so? In this article, we are going to be talking about why should it be done, what not to do and how to do it.

Is rewarding important?

No, technically it isn’t; let me explain. You could simply pat yourself on the back for doing good but this often results in less satisfaction and decreasing motivation levels. Your brain elicits positive emotions, leading to the realization that your efforts paid off. If you continue this routine of rewarding yourself the brain will start linking pleasure to the accomplishment of the task. 

The don’ts of rewarding

Firstly, there is this misconception that a tougher workout burns more calories than usual hence you could have a cheat meal; it will only make that beautiful workout go to waste.

Secondly, another misconception is that it is okay to take a few days off after a tough workout again don’t do it, surely you need a better rest and diet to recover but don’t skip workouts.

Have a delicious meal

Treat yourself to a delicious meal. Go to your kitchen and prepare yourself a meal, if you don’t feel like cooking yourself just order something from taking away making sure it doesn’t ruin your efforts of the workout. Even if it is a temptation for your sugar tooth go light on it.


You just need to give your body some appreciation for doing great. There can be many things that you can do, simply just get a nap so those tired muscles get some rest. Then maybe you could go out to a spa for a massage, facials or getting your nails and toes done, just something that takes you in your happy place and makes you feel relaxed.

Hit the shops

Whether it is something you need for your next training session to spice things up and add more toughness to your workout you could order yourself a sandbag. You could just go adding stuff to your wardrobe or get things that normally will make you feel guilty about buying. Shopping will make you happier in general too but if you plan your shopping trips as a reward for a good workout, it will also increase your motivation to have more workouts like these.

Literally don’t do anything

Remember, rewards don’t have to cost anything; the main purpose is to get you to acknowledge a feeling of accomplishment. Below is a list of simple things that you can do:

  • Read a book
  • Listen to your favorite music
  • Watch a movie
  • Call a friend or a loved one that you're missing
  • Relax with a lazy lie-in

You deserve to have your time once you have done your workout. This will not allow your body to recover but you will also mentally relax.