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50+ Fitness Motivational Quotes For People Who Are Working Hard in The Gym

50+ Fitness Motivational Quotes For People Who Are Working Hard in The Gym

When it comes to working out, you have to find some kind of schedule that works for you. For me, I either have to get up at 5 a.m. and work out before work, or force myself to work out when I get home. The latter is difficult, because by the time I get home from work, I want to put on pajamas, not tennis shoes. It feels so good to be active and get in shape, but sometimes it also feels good to watch Netflix in bed with a pizza. It can be hard to keep the momentum going and hit the gym or your favorite work out class every morning. Sometimes it’s because we are tired. Sometimes it’s because we are broke! But it’s never because you are weak. You have the potential to push yourself, you just have to want to.

We have all been there.

I was gaining weight and talking myself out of fitness. “I’m too tired,” “I’ll work out tomorrow,” “I don’t have time.” But even when I was telling myself I was justified in skipping my exercises, I knew I was lying to myself. I finally allowed a friend to really push me back into a pattern. Now I work out every day, even if it’s just walking two miles on my lunch break. I’ve found that I love cycling classes, hot yoga (but only early classes), restorative yoga (but only evening classes) and that sometimes I need a dance class to push myself out of a rut. I’ve lost weight and that’s awesome, but more importantly I feel healthy again. Now that I’m getting back in shape, I’m able to see how much time I wasted talking myself out of it. Don’t let yourself have regrets, too.

Become a visual learner to find your inner athlete.

When it comes to getting motivated, there are things that work and things that don’t. When I look at fitness models on IG, I wind up feeling kind of bad about myself. But when I read motivational quotes or look up pictures of really healthy recipes, suddenly I want to hit the gym! So here are 50 motivational quotes to get inspired and get in the gym!

1. What was your goal ? Remember: you didn’t start working out randomly. You wanted this. Why? Remind yourself! “When you feel like quitting, think about why you started!”

    2. You so got this. When you’re in the gym, sweating out all those excuses, remember how strong you are. Your excuses don’t define you, nor do they help you. Overcome ! “Be stronger than your excuses.”

      3. You are not weak. You have not failed . Just because you aren’t feeling especially motivated doesn’t mean you can’t find inspiration. “You only fail when you stop trying.”

        4. Don’t work out to be “skinny .” Don’t workout to be “hot” for that guy/girl you have your eye on. Work out to be the best you you can be. Don’t you want to live to be 100? “Fall in love with taking care of your body.”

          5. Tough love is sometimes the best way to go. Sure, chips or cookies sound good, but doesn’t a new, smaller pair of jeans sound better? Think about it : “Junk food you’ve craved for an hour, or the body you’ve craved for a lifetime? Your decision.”

            6. Be proud of the work you have done. After all, “If it was easy, everyone would do it.” Allow yourself to have a secret competition with those around you. Who’s been to the gym the most this week?

              7. You know what, you’re awesome . Everyone wants to be fit, but “70% of people that start a fitness plan quit. Except you. Not this time.”

                8. Don’t look at the person on the elliptical next to you. Don’t compare yourself to anyone except your past self. Don’t feel bad because you can’t run a mile in five minutes. Yet. “You don’t have to go fast…you just have to go.”

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                  9. It would be so great to just wake up one morning and have the body of your dreams , but you have to work, and work hard, for that body. “You don’t get what you want, you get what you work for.”

                    10. Don’t just let yourself eat. And don’t justify sitting around and eating. If you’re stressed or bored, go sweat. “Let exercise be your stress reliever, not food.”

                      11. So often we are our own worst enemy . Don’t allow yourself to be what hold you back. “You are far too smart to be the only thing standing in your way.”

                        12. When we don’t work out, we don’t feel good. We gain weight, we get brain-fog, and we are way more prone to be in a bad mood all the time. “You’re only one workout away from a good mood.”

                          13. Even when you are working out regularly, you can hear that little voice in your head that says to stop. But don’t listen to it!! “Your lungs are burning, your legs are shredded, your heart is pounding. Keep going!”

                             14. One of my favorite excuses is telling myself I deserve some quiet time to just be by myself. Well guess what, when I go to the gym, it is just me, myself and I. “This is my me time!

                              15. Remember that being healthy isn’t just going to the gym 3-5 times a week. It’s about what you eat and how you treat your body. “Fit is not a destination, it is a way of life.”

                                 16. There is no one to blame when it comes to your life. Not genetics, not someone else’s decisions, just you. You decide your health, no one else. “Your life is a result of your choices. If you don’t like your life, it’s time to make some better choices.”

                                  17. Have a healthy addiction. Focus on your goals, focus on your training. Eat, sleep and breathe it all in! “I am proudly addicted to becoming stronger.”

                                    18. Deciding to work out is a choice . If you convince your brain that you want to go to the gym, and you want to be healthy, your body will obey. “Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.”

                                      19. When you make excuses, what do you have to show for it? Nothing. “Make muscles, not excuses.”

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                                        20. It’s okay if you can only work out for five minutes today. Shoot for seven tomorrow. Aim for twenty by the end of the week. “Slow progress is better than no progress.”

                                          21. Sometimes in workout classes, I get about 45 minutes in and I realize how much I just want to stop and lie down. It’s in those moments that I realize, “You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face.”

                                            22. Don’t convince a friend to hold you accountable and blame them when you fail. “Push yourself because no one else is going to do it for you.”

                                              23. You get out of it what you put in. “If you kinda sorta try , then you kinda sorta get results.”

                                                24. Don’t you want to wake up sore and proud of yourself? “It’s right now or never. Take action now, so you can have memories instead of regrets.”

                                                  25. You have to be patient. You won’t see results over night, but your body will instantly be happier. “Work out. Eat well. Be patient. Your body will reward you.”

                                                    26. It’s your body and yours alone. Don’t worry about how your best friend looks or what she’s eating. “It doesn’t matter what others are doing. It matters what you are doing.”

                                                      27. You aren’t just sculpting your body, you’re sculpting your brain ! When you challenge yourself, you are improving your body, and your attitude. “We don’t grow when things are easy; we grow when we face challenges.”

                                                        28. When you talk yourself out of working out , you’re just talking yourself out of feeling better. “When you skip an opportunity to work out, you skip an opportunity to improve yourself.”

                                                          29. Remember that you could be inspiring those around you. Don’t let people get it twisted: “I don’t work out because I hate my body. I work out because I love it.”

                                                            30. Sometimes you feel like you want to quit . It’s not worth it. You don’t like it. But remember: “no one ever drowned in sweat.”

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                                                              31. If you’ve lost your motivation and you haven’t been in the gym for a while, “today is a good day to start.”

                                                                32. You can’t be afraid to fail. In order to be great you have to push yourself. “You have to be fearless to have success.”

                                                                  33. Remember, you’re doing this for yourself. So do what you have to do to achieve your goals. “Set a goal that makes you want to jump out of bed in the morning.”

                                                                    34. In the grand scheme of things, that hour you spend at the gym is a fleeting moment. “A one hour workout is 4% of your day. No excuses.”

                                                                      35. You aren’t doing this for anyone else. Some people will see the work you’re putting in and, out of jealously, refuse to give you credit. Don’t work hard for other people to tell you they’re proud. “Never stop doing your best just because someone doesn’t give you credit.”

                                                                        36. If you’re doing something, then you’re doing what you need to do. “Run when you can, walk if you have to. Crawl if you must; just never give up.”

                                                                          37. If you just go, you can get done and move on with the rest of your day! “Suck it up now and you wont’ have to suck it in later.”

                                                                            38. You don’t have to lose weight. You do have to be healthy. “You’ve always been beautiful. Now you’re just deciding to be healthier, fitter, faster and stronger. Remember that.”

                                                                              39. Yes, it will be hard . But it will be worth it. “The price of discipline is always less than the pain of regret.”

                                                                                40. It’s not about what society says about your body. It’s about what your doctor says about your health. “Losing weight is hard. Being overweight is hard. Choose your hard.”

                                                                                  41. This may just be my favorite quote on the list. “Exercise is a celebration of what your body can do. Not a punishment for something you ate.”

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                                                                                    42. Working out doesn’t give you the right to put junk in your body. Be good to yourself and nourish your body with healthy foods. “Do not reward yourself with food. You’re not a dog.”

                                                                                      43. Even if you eat well, you have to do the foot work. “You are not going to get the butt you want by sitting on it.”

                                                                                        44. Do not let your body image define you. “You are not fat. You have fat. ‘Fat’ does not define you.”

                                                                                          45. You define your future. You define your health. “The future depends on what you do today.”

                                                                                            46. Let curiosity get the best of you. You already know what happens if you do give up. “I want to see what happens if I don’t give up.”

                                                                                              47. You don’t have to ever start over again. “If you’re tired of starting over, stop giving up.”

                                                                                                48. Be patient enough to start seeing results. “Once you see results, it becomes an addiction.

                                                                                                  49. If you eat poorly and stay still habitually, you may have just found out why you aren’t in the shape you wish you were. “Watch your habits. Not your weight.”

                                                                                                    50. And finally, a simple mantra to get you through: “Hustle for that muscle!”

                                                                                                      So what are you waiting for? Get off the couch and go hit the gym! It will feel so good to sweat off that regret!

                                                                                                      Featured photo credit: Matthew Henry via stocksnap.io

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                                                                                                      Heather Poole

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                                                                                                      Last Updated on August 20, 2019

                                                                                                      How to Control Your Thoughts and Be the Master of Your Mind

                                                                                                      How to Control Your Thoughts and Be the Master of Your Mind

                                                                                                      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                                                                                      Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                                                                                      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                                                                                      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                                                                                      Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                                                                                      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                                                                                      I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                                                                                      Who Is Thinking My Thoughts?

                                                                                                      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                                                                                      Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                                                                                      1. The Inner Critic

                                                                                                      This is your constant abuser who is often a conglomeration of:

                                                                                                      • Other people’s words; many times your parents.
                                                                                                      • Thoughts you have created based on your own or other peoples expectations.
                                                                                                      • Comparing yourself to other people, including those in the media.
                                                                                                      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                                                                                      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                                                                                      Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                                                                                      2. The Worrier

                                                                                                      This person lives in the future; in the world of “what ifs.”

                                                                                                      The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                                                                                      3. The Reactor or Trouble-Maker

                                                                                                      This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                                                                                      This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                                                                                      The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                                                                                      4. The Sleep Depriver

                                                                                                      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                                                                                      The Sleep Depriver’s motivation can be:

                                                                                                      • As a reaction to silence, which he fights against
                                                                                                      • Taking care of the business you neglected during the day
                                                                                                      • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                                                                                      • As listed above for the inner critic and worrier

                                                                                                      How can you control these squatters?

                                                                                                      How to Master Your Mind

                                                                                                      You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                                                                                      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                                                                                      There are two ways to control your thoughts:

                                                                                                      • Technique A – Interrupt and replace them
                                                                                                      • Technique B – Eliminate them altogether

                                                                                                      This second option is what is known as peace of mind!

                                                                                                      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                                                                                      Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                                                                                      For the Inner Critic

                                                                                                      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                                                                                      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                                                                                      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                                                                                      You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                                                                                      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                                                                                      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                                                                                      • They rile up the Worrier.
                                                                                                      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                                                                                      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                                                                                      • They are a bully and is verbally and emotionally abusive.
                                                                                                      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                                                                                      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                                                                                      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                                                                                      For the Worrier

                                                                                                      Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                                                                                      Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                                                                                      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                                                                                      • Increased heart rate, blood pressure, or surge of adrenaline
                                                                                                      • Shallow breathing or breathlessness
                                                                                                      • Muscles tense

                                                                                                      Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                                                                                      If you believe in a higher power, this is the time to engage with it. Here is an example:

                                                                                                      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                                                                                      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                                                                                      Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                                                                                      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                                                                                      Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                                                                                      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                                                                                      For example:

                                                                                                      If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                                                                                      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                                                                                      Change those fearful thoughts when they happen:

                                                                                                      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                                                                                      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                                                                                      For the Trouble-Maker, Reactor or Over-Reactor

                                                                                                      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                                                                                      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                                                                                      • Increased heart rate and blood pressure; surge of adrenaline
                                                                                                      • Shallow breathing or breathlessness
                                                                                                      • Muscles tension

                                                                                                      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                                                                                      Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                                                                                      Breathe in through your nose:

                                                                                                      • Feel the air entering your nostrils.
                                                                                                      • Feel your lungs filling and expanding.
                                                                                                      • Focus on your belly rising.

                                                                                                      Breathe out through your nose:

                                                                                                      • Feel your lungs emptying.
                                                                                                      • Focus on your belly falling.
                                                                                                      • Feel the air exiting your nostrils.

                                                                                                      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                                                                                      Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                                                                                      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                                                                                      Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                                                                                      For the Sleep Depriver

                                                                                                      (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                                                                                      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                                                                                      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                                                                                      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                                                                                      2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                                                                                      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                                                                                      From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                                                                                      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                                                                                      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                                                                                      You can also use this technique any time you want to:

                                                                                                      • Fall back to sleep if you wake up too soon.
                                                                                                      • Shut down your thinking.
                                                                                                      • Calm your feelings.
                                                                                                      • Simply focus on the present moment. 

                                                                                                      The Bottom Line

                                                                                                      Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                                                                                      You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                                                                                      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                                                                                      Featured photo credit: Priscilla Du Preez via unsplash.com

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