You may feel when you're struggling to push yourself to finish your workout, that some positive reinforcement will provide you that final boost of motivation. Perhaps you'll reward yourself for running that last mile with a frozen yogurt, or allow yourself to splurge on a new handbag just for those last 20 reps. Studies show that actually, punishment is a more effective practice than positive reinforcement when it comes to your workout routine. The idea of inflicting a punishment, (like not being able to watch a new Orange Is The New Black episode), makes your brain more inclined to work harder than if it knows it will be rewarded. Losing something you love is more important than gaining something you really don't need. According to a recent study, punishment proved to be two to three times more effectual than incentives in people trying to achieve a goal. The trick is make sure your punishments are important enough that you will be motivated to push yourself, but not extreme enough that you will become anxious and stressed. It could be that you miss your favourite TV show, or have to clean the garage even though it's your man's turn to do it. Reminding yourself of these looming punishments should give you the nudge you need to fight through your fitness routine and break your own personal records! Try it out and let us know what you think! What are some "punishments" you give yourself?