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Fitness Reward System

For those of us who don’t regularly set fitness goals, the thought of setting and tracking fitness goals can be daunting. There are certain things we can do to track our fitness goals and make reaching those goals easier. For instance, rewarding yourself with goodnessknows® snack squares is great motivation to complete your fitness goals each day!

goodnessknows snack squares For My Fitness Reward

Setting Fitness Goals

First we need to set our fitness goals. We must make them SMART goals, otherwise it may seem hard to fit them into our routine and hard to reach these goals. Once we set our goals, we’ll want to set up a system to track our progress and reward ourselves for a job well done. Reward is often the most important part of tracking your fitness – it’s something to look forward to and can help you go from goodness to greatness!

Consult your doctor before setting any fitness regiments or goals.

SMART goals are:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time Sensitive

SMART goals should be specific, measurable, attainable, relevant and time sensitive. A Specific goal of 10,000 steps each day which is Measurable by a pedometer or fitness wristband and today’s project found below, 10,000 steps being Attainable and does fit into your daily routine. 10,000 steps is Relevant to helping you reach your overall fitness goals and counting these steps each day makes this goal Time Sensitive.

Recently, Katie was given a fitness wristband at work as part of a beta testing for a larger scale project. Since she has been given the fitness band, she’s become more aware of her everyday activities. If you work in an office, you may benefit from a simple fitness tracker as well. Some simple knowledge can help you be more conscious and recognize the goals you need to meet in order to stay fit and healthy.

Fitness Tracking and Reward System

Three SMART Fitness Goals

Steps Per Day

Tracking your steps per day can help you become more aware of your daily fitness activities.  If you work behind a desk all day you may find yourself sitting – a lot. If this is the case, you may only take a couple thousand steps each day. Most people should set the goal of 10,000 steps per day at a minimum. If you need a boost, a treadmill may help you reach your goals as well. A 10,000 step goal will help keep you on track and allow you to live a better life.

Calories Burned

Calories burned is another great way to keep track of your fitness goals. Many fitness wristbands are able to track how many calories you burn each day using movement sensors. Although bands typically do not have a way to track the calories you eat, you can certainly keep an eye on the calories you burn and do a few simple calculations yourself to help you reach your fitness goals. A good goal for calories burned for the average person is 3,000 calories per day.

Heart Rate

Tracking your heart rate is another way to help you reach your fitness goals. While everyone is different and heart rates vary, the recommended workout target heart rate of 50-85% of your maximum heart rate. Learn more about target heart rate and find a helpful chart from the American Heart Association. While you exercise, you’ll want to periodically check your heart rate and keep yourself within the target range to get the maximum benefit from your workout.

Once you reach your target heart rate, it’s suggested you should stay within the target range for the remainder of your workout, or until the ‘cool-down’ portion of your workout. If you’re just beginning a workout regiment, this can be as few as 5 or 10 minutes; for well trained athletes, 1 hour or greater at their target heart rate is not out of the question. Consult your doctor before beginning any workout regiment.

Reward Your Accomplishments

Rewarding your accomplishments doesn’t need to be a daily event. If you’ve reached all of your fitness goals for the day, you may want to take a break and reward yourself with a tasty goodnessknows® snack squares. There’s no need to dive into the junk-food drawer in your office. Next time you reach your fitness goals, try the new goodnessknows® snack squares.

goodnessknows snack squares fitness reward

We’re going to set up a 3 times per week reward system. The first reward will be for Sunday and Monday fitness completion, the next will be for Tuesday, Wednesday and Thursday fitness goals and the final reward for the week will be for reaching the fitness goals I’ve set for Friday and Saturday. You can certainly reward yourself every day, every other day or how ever you choose.

Tracking Your Fitness Regiment

With the 3 times per week reward system, I’ll be able to use the three new goodnessknows® snack squares flavors in our reward system. Rewarding yourself daily, or every second day is always nice. With the new goodnessknows® snack squares you can choose a different flavor to reward yourself, too. For instance, if you reach your goals for Sunday and Monday, you can reward yourself with goodnessknows® Cranberry Almond, Dark Chocolate and then for Tuesday, Wednesday and Thursday, reward yourself with goodnessknows® Apple, Almond & Peanut, Dark Chocolate and for reaching your goal on Friday and Saturday, reward yourself with goodnessknows® Peach & Cherry, Almond, Dark Chocolate snack squares.

Tracking Your Fitness Goals

Tracking your fitness goals is great and we all deserve a reward for a job well done. I’ve come up with a simple white board project that will be a great visual aid and help you keep track of your SMART fitness goals and allow you to reward yourself when you reach them.

Begin with a simple white dry erase board, markers and a straight edge.

How to Track your Fitness Goals

We’ll divide the board into 5 rows (4 horizontal lines) and 8 columns (7 vertical lines) using the markers and straight edge.

Making a DIY Fitness Chart

Write your name in the first box in the top corner and then label the days of the week across the rest of the first row. In the rows below, write your corresponding goals. For this chart, we’ll write “Steps: 10,000”, “Calories Burned: 3,000”, “Target Heart Rate: 30 minutes” and “Reward”. Now you’ve made a nice fitness chart to help keep you on track.

Tracking your Fitness Goals

Once your board is set up, you can easily keep your fitness tracking board up to date each day.

Fitness Tracking and Goals

Check off your accomplishments each day and reward yourself with goodnessknows® snack squares when you’ve reached your goal!

Track your Fitness and Reward Yourself


For a limited time, click here to get a coupon for goodnessknows® snack squares!


Share your goodnessknows® photo or quote for a chance to win one of many fitness prizes!

You can find goodnessknows® snack squares right in the check out aisle at your local Walmart store. Next time you’re at Walmart, make sure to snag a few packages of goodnessknows® snack squares for your fitness reward.

goodnessknows snack squares at Walmart

Flavor variety:

  • goodnessknows® Cranberry, Almond, Dark Chocolate
  • goodnessknows® Apple, Almond & Peanut, Dark Chocolate
  • goodnessknows® Peach & Cherry, Almond, Dark Chocolate

Which goodnessknows® snack squares do you think you’d like best?