Uniform of the Day

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In the military, you’re assigned a uniform of the day. Different jobs or places you’ll work will determine that uniform. The uniform you put on suits the work you will do for the day. Somehow, pajamas and general frumpiness become the uniform of motherhood. It’s so lame. We think it’s easier. And maybe it is. But it also reinforces a lot of the issues we face as moms like depression, lack of self-worth, isolation and boredom. Putting some clothes on, and maybe even some lipstick, reinforces (even if we don’t believe it yet) that we are still us! We are still the person we were before we had those lovely little rascals. Moreover, it reinforces that we are still valuable, that we have important work to do that requires getting dressed. It pulls us out of zombie mode and back into the realm of the living. It is a first step for many into self-care. 

Professor Karen Pine, author of Mind What You Wear: The Psychology of Fashion puts it this way:41

When we put on a piece of clothing we cannot help but adopt some of the characteristics associated with it, even if we are unaware of it.

Pine conducted extensive research to prove her point. What that means for us is how you dress determines the course of your day. Whether that means pajamas and being lazy on the couch or fitness gear and potentially working out, it matters. Whether that means not brushing your hair and not feeling like you matter or popping on some lipstick and feeling pretty, it matters. It’s not just about productivity, friend, it’s also about self-perception. You are what you wear. 

So simple: get dressed. Choose something that makes you feel good, that makes you feel sassy, sexy, confident (insert your desired adjectives). Also, consider stretchy things, because let’s be real: you never know when you need to lunge for a child or a breakable. Nevermind the fact things aren’t quite as, ahem, in place as they used to be. And, throw some lipstick on. Feel fabulous for the day. Everyday. It takes ten minutes, but it’s a total game changer. It’s a small step in the journey of self care.

Check out my free uniform of the day planner here. Everything you’re reading is from my book Put Your Big Girl Panties On. Grab a copy today from Amazon!

Going solo

This weekend I checked myself into rehab. Not that kind of rehab. No, I checked myself into a hotel room where I’d spend the next 48 hours alone if I chose. I’d spend time quiet, contemplative. Mostly, I’d spend time doing what I want.

I’ve got a line in my book that says:

Moms fantasize about being admitted to the hospital just so they can get some downtime.

Oh, it’s true. I’ve heard it from too many women for it not to be. And it doesn’t even have to be moms necessarily. In today’s age, we’re all overstimulated, never alone. One thing moms might have a little less of is the (perceived) freedom to do what they want.

You see, self care is simply the act of taking care of yourself. And many times that just means doing what you want to do. Self care doesn’t have to be a massage or a bubble bath. It’s just doing something you want to do. Not doing what everyone else wants to do. Not doing what has to be done.

That’s a lost art in modern motherhood. In fact, I’ve longed dreamed about starting a retreat that I’d advertise with the concept:

Rehab before you need rehab.

I felt myself in a funk. It’s been a high stress year with our move and also with our pending retirement. I’m working on accepting that those things are stressful while also managing my thoughts so it doesn’t get out of control. Big life changes are tough. But I’m tougher. Right? Wrong, at least at this point. So, off to the hotel I went.

This looks like a place anyone could spend some quality alone time, doesn’t it?

When I checked in, I just sat there and stared at the beautiful, clean and quiet room. Yes. This will do nicely.

My friend asked me what I was going to do while I was in Raleigh. Yes, we both love traveling and exploring. This time though, solitude is what the doctor ordered. Stillness. I actually had the vision of a teenage style slumber party with myself. I read books, I watched tv shows, I took long showers, I journaled and I slept in. It was glorious.

My shower didn’t have a full door. Not sure why. But it didn’t. 

It’s probably not a coincidence that I’d been reading (and now have finished) Lead Yourself First which is a book about solitude for leaders. Being a mom, I read most things from that perspective. And, I always steal John Maxwell’s quote:

Everything rises and falls on mom’s leadership.

Moms set the tone for the home, they do so much and have so many things required of them. The book spent a lot of time recounting military tales of leaderships and solitude with some business and even a mom or two story sprinkled in. The business and military world recognize the need for solitude for their leaders. The book explains how solitude generates clarity, spawns creativity, restores emotional balance, and in it we find the moral courage necessary to overcome adversity and criticism (Hat tip: WSJ). 

What about in the home? If you’re a mom (or if you know one, ask them) tell me when the last time you were alone was? When was the last time you took the time to reflect and restore “emotional balance?”

In the book, they mention how leaders become overwhelmed by a tangled mass of goals, obstacles, inputs and interruptions. If that isn’t a perfect description of the challenges of motherhood, I don’t know what is. Due to that overwhelm, moms become burned out, anxious, depressed, they over eat, they over drink, they over Netflix and they over Facebook. It’s an epidemic. Modern motherhood is pure crazy.

Is it so interesting to think about what you’d do with a day or a few hours to yourself? I know many moms would say they’d go grocery shopping by themselves. #facepalm. I’m talking about time with no responsibilities, no requirements. Imagine doing that, then imagine how it would make you feel. How would you show up in the world after some time like that? 

If solitude is good enough for our military and business leaders, it’s good enough for moms. Equally valuable and necessary.

Though I’ve been a leader in former careers, jobs and as an entrepreneur, I still read these quotes with the eyes of a mom:
“A leader takes on larger forces (toddlers? after school activities?) than himself. When a leader has clarity and conviction about how to deal with those forces, he feels himself a match for them.”
“An effective leader is the person who can maintain their balance and reflect, when a lot of people around them are reacting.” (yelling & hurrying versus guiding and margin?)
“The point is that every leader has her emotional limits, and there is no shame in exceeding them. What distinguishes effective leaders from inferior ones, rather, is their ability to restore their emotional balance.” (Limits are real & okay, to be effective you need to restore balance. How do you do that? When?)


So there you have it, my argument that you need to go solo. Your turn, answer the prompts in your journal or in the comments:

  • How can you find solitude?
  • How often can take time for yourself?
  • Do you believe it’s necessary?
  • Do you believe you deserve that?
  • How do you think a few hours or a day solo would change your current attitude / state of being?
  • How would you return after time solo?

Self care vs. Love language

Today I was chatting with a friend and client and I asked her what things would make her fill the most fulfilled, the most full. We were talking in terms of self care.

As we were brainstorming some things, one thing she mentioned was how having the dishes done for her or even dinner cooked for her by her partner was at the top of the list.

That prompted a discussion on the difference between self care and love languages.

Self care is simply taking care of yourself. A great definition of self care comes from Psych Central:

My definition of self-care is letting yourself do whatever you want to do.

So often we are wrapped up in doing things we have to do rather than want to do. That means taking care of others as well as working and chores. Those are important and necessary tasks of course. Many times, though, we can go all the way through a day without doing a single thing we actually want to do.

What a bummer.

It doesn’t have to be that way of course, though many of us have established habits and patterns that make it that way.

Simply the act of thinking about what you would want to do can be exciting and bewildering all at once. I mean, if we aren’t really doing it, we probably aren’t thinking about it either.

And there came my friend’s original problem as she brainstormed a list for self care. Not having to do something is not really self care. It’s a great start to and something to communicate with to those you love about. A lot.

Many times we don’t ask specifically enough for the help we need from our loved ones. If we are specific, honest and (lovingly, not naggingly) persistent enough, we can almost certainly get help from our loved ones. Love languages are awesome tools for relationships.

But, not doing the dishes isn’t self care. Learning love languages and practicing self care are both healthy parts of adulting and both are commonly missing leaving us anxious, sad, bored and lackluster.

What are your favorite forms of self care? What’s your love language? I’ll tell you about mine, you tell me about yours!

I am 100000% words of affirmation and a little of the others. I sometimes wish it weren’t true, but it’s just me!

My favorite forms of self care are running and reading. That sounds super boring but in my world they’ve become so necessary and so beneficial. Running means I’m on my own, free to think and move and be in nature. As a mom of three, homemaker and entrepreneur those are basically the opposites of my day that involves the have-tos. Likewise, reading requires silence, being still and it’s my way to pour into myself as much as I’m pouring into others. Being still and having quiet are things I desperately want but rarely get.

Most successful people in the world have a successful self-care regimen, they typically include exercise, sleep and reading. You’re a successful person (or at least you’re about to be). What is your self care regimen?

5 Elements of Harmony (for women married w/ kids)

My girls are watching Saturday morning cartoons, My Little Pony to be exact. I heard something about “Elements if Harmony,” and being the nerd I am, it piqued my curiosity.

Or maybe it’s just that I am not feeling harmonious at the moment. I worked too many hours, my husband’s been gone and off the grid all week, the kids finished school this week and I did not eat well last night so my gut is wrenched in pain this morning.

Yeah, not harmonious.

So, I of course Googled the ponies and what their elements of harmony are.

  • Magic.
  • Honesty.
  • Kindness.
  • Laughter.
  • Generosity.
  • Loyalty.

It made me think about what my elements of harmony are. Then I realized, I already knew, I’d come up with them years ago! They were just hiding as goal sets.

  • Faith.
  • Family.
  • Fitness.
  • Fun.
  • Finances.


Faith is the first element of harmony for me. Have you ever heard of the Israelite cycle? I mean, that’s not the technical term, but I’m no theologian. The Israelite cycle refers to how we read the Old Testament and watch the Israelites come back to God, and everything’s so good and awesome. Then they go back to serving idols and sin. Things get worse and worse until they finally turn back to God. And then poof! Things are good again. We see it from a distance and think, they’re kind of dense. How can they not see this cycle?

We have the same cycles in our lives though, I know I certainly do. Every once in a while I’ll wonder why things seem so hard lately. Not just regular hard, but swimming-upstream-holding-a-baby-hard. Where it seems like it’s coming from every angle and it just doesn’t make sense (it’s almost laughable) how hard things are.

That’s usually about the time I realize I’ve stopped leaning on God like I need to. When I realize I’ve been trying to do it alone. I realize my faith is out of harmony. When I hook back up to my power source, things don’t necessarily get instantly better, but my ability to handles them certainly does. In fact, it’s like poof! My entire perspective and attitude are different. And it’s like 🤦‍♀️. Shana, you’re just like the Israelites, minus golden calves.


Next up is family. I’ll tell you, even as a stay at home mom, this one being in second place is tough. It’s tough because sometimes I put it first and then I fall wearily flat on my face. It’s also tough because as an entrepreneur I can sometimes put other things before my family (mostly my marriage) but also enjoying my family. I’ve learned to keep them in this order, in priority, in order to keep harmony.

That’s not to say I’m a maid on call all the time. It just means I make sure I’m present with my family when we are together. It means I prioritize the when and the way I spend time with them. It means the home they live in and the food they eat are a priority too. Things that make my family feel out of harmony are:

  • Being in separate places in the world. This is inevitable as a military family. And I do enjoy affording my kids the opportunity to go elsewhere and learn and be with others. But I just don’t sleep as well as I do when they’re all in my house.
  • An unclean home. I’m NOT OCD trust me. But I realized I can’t truly relax and enjoy my family if the home isn’t in decent order. I don’t spend more than 30 minutes most days on upkeep, it it’s a definite priority. And my family helps. We have a work hard, play hard philosophy. And none of us are quite at the top of our games if the home isn’t cleanish.
  • Quality time ain’t happening. When we are rushed, when we are all in our own little worlds, that’s when I feel out of harmony. I’m an only child, so I relish my alone time. However, we are a family. And we do things together as a family. On purpose, not according to other people’s agendas. So, if we aren’t doing that, I feel off.


Fitness encompasses my mental health, my rest and, duh, my physical fitness. I’ve finally learned, after all these years, that this is such an important priority. I walk into the gym a lion, I come out like a lamb. It makes me a better mother, wife and overall human.

When I get enough rest, I literally feel like I can take on the whole world. I’m pretty stubborn about my ten minute cat naps in the afternoon. Not because I’m lazy but because it’s like a brain reset each day. I get up less stressed, more focused and rejuvenated.

Likewise, going to the mental gym is a big one for me. Putting good things in my brain, thinking about big ideas, how I can improve myself, self-correcting if I’m being mean to myself are all part of getting my mind right.


Somewhere along the road, I apparently adopted the idea that being a married, adult woman with three kids meant I wasn’t allowed to do things I like to do. I know that sounds crazy and younger me needed therapy. But I bent my will so hard for everyone else, I rarely did just what I wanted to do in my late 20s and earlier 30s.

In my book I write about my nap time epiphany. I’ll tell you, once I took some time to just do me and what I wanted to do, I noticed immediately it was like a baptism of joy. Like, whoa! It completely changed the game and now I now if I don’t get time for fun (doing what I want to do) and friends (this is another f word, but I tuck it in fun) then things are definitely out of harmony. My husband knows this too, he’s seen the reward of a Shana who’s had some fun. So he is always gracious about letting this pony run. (Pam Tillis)

I definitely have to work hard for fun. In fact, of all of them, it’s probably the one I struggle with the most, even though I know the rewards. It’s another cycle, one best described by T-Boz.

Every now and then, I get a little easy,

I let a lot of people depend on me

When I force myself to have some fun, it all comes back into balance. I have standing dates with friends like weekly coffee. I have once a month friend dates prescheduled because if I don’t, I won’t. But I need to.


For me, finances are all about work and money. I have an entrepreneurial heart. I love my work. So much that I would put it all the way at the top. I’ve never had a job I didn’t like. I’ve been working since I was 14. I’ve had like ten different careers. It’s fine. I’m working on it. I remember a few years into our marriage, my husband went off to training for a few months. I had just landed my dream job (at that time). I got to build our training program from scratch. And I got to pick my team. Y’all, I was in heaven. It was glorious. I was working 12-14 hour days. Because I wanted to. There was no requirement. There was no deadline. No one even knew I was working that much! Except my husband. He came home and was like…Shana, this is not normal. It was a first of many red flags. God certainly gave me Chris to help me figure out how to balance this fire I have inside. I have a really hard time just relaxing. Or just being. Or staying still in the home I pay a lot of money for. Slowly, he has helped me try to find some balance with my ambition and my priorities. On the contrary though, if I’m not working on something I feel passionate about I’ll also feel out of balance. I’ll look like Branch from Trolls.

Copyright Dreamworks.

That was another hard fought lesson for me. I’ve gone back and forth with work since becoming a mom. I think we all probably do. I’ve learned that I’m in harmony when my family comes first but I am also doing work that lights me up.

The other part of finances for me is security. Dave Ramsey says women like to feel secure when it comes to finances and he is right. It’s like the day when I go grocery shopping and my pantry is full and my fridge is full, I feel SO GOOD. How weird is that? Like, I can go to the grocery store any day. For some reason, having loads of food at home, ready to nourish my family makes me feel secure!

And so it is with my finances. When money is out of whack, I feel out of harmony. On the contrary, when we know where our money is going and those places are in alignment with our family goals, I feel good!

So those are my elements of harmony (we typically hear this as “balance” these days).

What are yours? Did any of that ring true for you too?

If you liked this post, please comment & share!

Attempting to achieve harmony without systems is futile. Listen to me as a recovering stubborn system refuser. I’ll be leading 10 women through a 90 day mastermind planning group where we will attempt I get all of that 👆🏻out of heart and into a plan. Join us, it will help you. It’s only for 90 days, what do you have to lose?

The Responsibility of Self-Care

If you haven’t heard about self-care lately, then you’ve been living under a rock. And unless that rock is a heated stone for your massage, you’re doing it wrong.

Self-care is a trendy term and concept these days but it’s a really simple concept: take care of yourself.

Taking care of yourself, especially for women, seems to be something we need reminding of. A lot. Taking care of ourselves is typically at the bottom of our to do list, which is a big no no.

Most of the words we see about self-care mirror the idea that you owe it to yourself. That’s true. You definitely do. Today, though, I want to implore you to take care of yourself from another point of you.

It’s your responsibility.

If you’re serving your family drained, empty, tired, anxious and stressed, you’re probably not serving them the way you want to. Sure, there’s a lot to do and a lot expected from us. That’s why we need a lot of good stuff going in (not talking wine here) so we can meet those expectations without feeling so drained. Because we’re so busy, as moms and as wives we often turn to our kids and spouses to be that good stuff. Unfortunately, that puts too much pressure on our families to fill holes they simply can’t fill. We lean on our children and our spouses for our own fulfillment and happiness. And while they can certainly provide some of that, it is simply not fair to depend on them for all of it. It’s not fair not only because they cannot meet that expectation but it’s also not fair because they deserve a mom and a wife that is fulfilled, charged and happy!

Are you living life that way? Do you feel energetic & strong? Do you feel full of power, love and self-discipline?

Do you feel that way? If you don’t, you need to put a serious priority on self-care. It is your responsibility ALONE to ensure you’re up for the tasks that lay before you. No one else can do that for you.

Funnily enough, getting to the point where you do feel up to the tasks set before you, where you do feel strong and energetic requires doing some stuff you might actually enjoy. 

You see, self-care is doing stuff you want to do. Many times we wind up doing what everyone else wants us to do. We convince ourselves that there isn’t time or space available for us to take time to do what we want.

But we’re wrong. Most of the time, we haven’t asked for it. Specifically. And then followed through by doing it. This is so tricky because many times we’ll be on the way out the door when calamity strikes!

Other times we simply haven’t made it a priority.

Other times we have convinced ourselves we’re too indispensable. Well, actually, the family really needs to learn to live without you a bit mom. Not too long because the house might burn down while you’re gone, but long enough that they learn to stand on their own feet, not mom’s shoulders. You are indispensable but your family will survive and everyone will be better for it.

Why? Because the family will have learned they can do some things even without mom. You’ll return from self-care recharged and ready to love on them some more. It’s a win-win. Your tank will be more full, you will be able to pour into others even more than before!

The takeaway: It’s your responsibility to take care of yourself (self-care). Stop putting yourself on the bottom of your to-do list.

That’s why I help women catch up so they can keep up and then level up. That’s what I do. All the way through to their best selves.

What do you need a jumpstart in?

Book your coaching session now.

What do you get?

  • A 30 minute call with me (this is all about you!)
  • A personalized action plan (this is all about YOUR life)

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Mother’s Day afterglow

I’ve said this three days in a row to three different friends. Well, three’s a charm so now you’re going to hear it. It’s all about the Mother’s Day afterglow.

Someone I LOVE LOVE LOVE posted on Sunday night (Mother’s Day) how amazing her weekend was. She cataloged how she and her family when to lunch and a movie on Saturday. Sunday was spent at church and at the beach, all the way until the sun set. Then they came home, had showers, craft time and she snuggled with her hubs for a bit.

She ended the post by saying that weekend was so NEEDED in her life and how refreshed she felt.

It reminded me of what I had told Chris the day before. Every weekend should be like Mother’s Day weekend. Okay, that’s extravagant, but hear me out.

Every weekend your family should pitch in and help you out. Maybe you will have to do a little bit more than what you did on Mother’s Day, but they really can help too. A lot. (PS, I can help you with that)

Every weekend your family should be so not busy that you can enjoy each other, enjoy the slow pace of life without the hustle and bustle. (PS, I can help you with that)

Every weekend should include time outdoors, not rushing from indoor to indoor. (PS, I can help you with that)

Every weekend should include time for you to be creative and pursue your passions. (PS, I can help you with that)

Every weekend should include time for you and your spouse to have time alone an unburdened. (PS, I can help you with that)

Over here at our house, we don’t make plans on Sunday other than to go to church. Every Sunday we have plans to not have plans. It allows us for leisurely outdoor adventures, laying around together, playing games, relaxing or whatever we want.

Over here at our house, everyone helps reset the house on Saturday morning so we can enjoy it all weekend.

Over here at our house, Saturday is my official no-cooking breakfast day. The kids and hubs either fend for themselves or bring home breakfast.

Over here at our house, there is a scheduled marriage meeting that kids are not allowed to interrupt every weekend. They are responsible for entertaining themselves. We are responsible for communicating, enjoying each other’s company and dreaming about our future.

We don’t really exchange much in the way of gifts on Mother’s Day, so the idea of every weekend being Mother’s Day isn’t going to break the bank. Yet, it does involve being intentional with our scarcest resource: time.

Choosing to block your time out and just relax, enjoy each other and the luxury of nothing to do is…a choice. Choosing other things is a choice. What do your weekend choices say you prioritize?

Moreover, the glow my friend felt after that weekend is available to us more than just one day a year. Why do we feel we only deserve one day to feel refreshed and full-hearted?

Many times we feel like we need an escape from life. What if, instead, we built a life we didn’t feel the need to escape from? What if you had your ideal day more often? What if you had bits and pieces of your ideal day scattered throughout your everyday?

Imagine a world where moms were walking around feeling refreshed, appreciated, loved and overflowing with warmth and happiness!

I’m a realist, I know that we can’t have the perfect day or perfect weekend every weekend. But we have a LOT more power than we think to create and design a life that we love and that has us all feeling that afterglow.

If this resonates with you, share this or comment below!

Book your coaching session now.

What do you get?

  • A 30 minute call with me (this is all about you!)
  • A personalized action plan (this is all about YOUR life)

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Why jumpstart?

JUMPSTART (3)When I started my business 2.5 years ago I had zero struggle when it came to naming it! No back and forth, no wondering, no grinding my teeth. Jumpstart was always the name, from the word go.

You see, I knew then what I’m even more convinced of now: fitness is like a gateway drug to improving your life. Yes, like going to college and getting your hair did, fitness is an form of self-improved society has accepted. Therefore, many women find themselves trying it out at least once.

Now, for those who stick with it for just a little while, they tend to get hooked. They get addicted to the feeling of working hard, of getting results, of believing in themselves, of taking care of themselves, of confidence. Those feelings open the door for other areas of improvement. It’s like a jumpstart to a better life.

You see, I believe there are four areas in life that we, as women, can level up in order to “have it all.” Those areas are: mind, body, home & relationships.

You see, I have friends who are just amazing moms/homemakers and they inspire me every time I’m around them. Their homes are beautifully decorated, their kids have manners and even have their hair brushed every. Single. Day. They know how to host a get together flawlessly. It’s awesome. But those same moms might also not be taking care of themselves at all. Their health, fitness and even simple self care is the last thing on the list which means it probably never happens. I’ve learned that is not sustainable. Sooner or later your health is going to catch up with you. And that means you won’t be able to serve the family and home in the way that you love to.

I also have friends who are basically running a small business with their travel-pick-a-sport schedules and logistics. It’s incredible to watch and their family seems so happy. But their homes are a wreck. I mean, who has time or the emotional capacity for that when you haven’t been home more than one night a week or one weekend a month?

Then there’s the friends who are crushing their fitness but their marriages are falling apart.

You see the trend. I believe all four of these areas are what we need to have it all. To have the Cinderella story. Now, I don’t believe that’s necessarily the castle and the prince. I believe it’s joy, passion, peace and contentment. That’s my heart for every woman.

Sometimes women are crushing it in one area and just need a little help in another. Other times, I help in multiple areas.

I recently heard a woman on a podcast say that she likes to see a task or project through all the way to the end. I like to see a woman all the way to the end. If she comes into my life through fitness but she needs help getting her home in order, I’m her huckleberry. If she comes into my life because she needs mindset training, most often we’re going to end up with time management. I can’t not help. I want to see women all the way through.

That’s why I help women catch up so they can keep up and then level up. That’s what I do. All the way through to their best selves.

What do you need a jumpstart in?

Book your coaching session now.

What do you get?

  • A 30 minute call with me (this is all about you!)
  • A personalized action plan (this is all about YOUR life)

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55 non-food rewards to fuel your health journey

Here are some great rewards you can use to fuel your health journey. Think of milestones you have along the way from now to where you want to be. Then assign rewards accordingly. You’ll need rewards daily, for scale progress, for food discipline progress, for completing dates/programs goals and for BIG milestones too. Which of these are you putting on your list?


  1. New running shoes.
  2. Workout shirt.
  3. Heavier dumbbells.
  4. Cute leggings.
  5. New workout song download.
  6. New workout headphones.
  7. New driver’s license photo.
  8. Fitness watch / tracker.
  9. New sports bra.
  10. New headband / hair ties.
  11. Colorful shoelaces.


  1. Cute pens.
  2. New jeans.
  3. Bathing suit.
  4. New t-shirt.
  5. New sunglasses.
  6. Get a professional to detail your car.
  7. Get a professional to clean your home.
  8. Put $1 in a jar for every ____ you hit. When you hit your big goal, go shopping! (pound, workout, day without cheats)
  9. A new scarf or belt.


  1. Funny water bottle.
  2. Cute new plate / bowl to eat
  3. New food storage.
  4. New cooking gadget/appliance.
  5. New recipe. (Think about incorporating this weekly-every week you crush it, you get to try a fun new healthy recipe the next week)

Self Care.adult-art-beauty-310278

  1. Manicure.
  2. Pedicure.
  3. Massage.
  4. Hair cut / color.
  5. Beach / outdoor time.
  6. Hot bath.
  7. Sleep in.
  8. New nail polish color.
  9. Fancy shower gel.
  10. Bubble bath.
  11. New candle.
  12. Scented epsom salt.
  13. Sign up for a class to learn something you’ve always wanted to learn.
  14. Lazy day to do absolutely nothing.
  15. Write a note to yourself to open when you hit a certain goal. Seal it. Label it with the goal. Keep it where you can see it.
  16. Nap.
  17. A new journal.
  18. Redecorate your bedroom.
  19. Fresh flowers.


  1. TV show. (i.e. you only get to watch the next one if you got your workout in that day)
  2. Concert tickets.
  3. Girl’s trip.
  4. New book.
  5. Movie date.
  6. Tattoo.
  7. Piercing.
  8. Professional photo shoot (modern day Glamor Shots anyone? Show off that awesome new body & the confidence that came with it).
  9. Bike ride.
  10. Night dancing.
  11. Everytime you hit ___ goal, resolve to give something to someone else. Maybe a $5 Starbucks card or even a handwritten note. GIVE as a reward, it’s the most rewarding.


So what do you think? Which ones are going on your list? Remember:

do not reward yourself with food you are not a dog.