Motivation Workout Quotes

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Whenever I am in a difficult situation where there seems to be no way out, I think about all the times I have been in such situations and say to myself, "I did it before, so I can do it again.
Idowu Koyenikan (Wealth for All: Living a Life of Success at the Edge of Your Ability)
Find something you love and go for it with all your heart. No excuses, no plan B. Never settle for anything less than you know you can do. It will be hard, but I promise it will be worth it.
Charlotte Eriksson
The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it. If you’re proud of how your hair looks, you’ll develop all sorts of habits to care for and maintain it. If you’re proud of the size of your biceps, you’ll make sure you never skip an upper-body workout. If you’re proud of the scarves you knit, you’ll be more likely to spend hours knitting each week. Once your pride gets involved, you’ll fight tooth and nail to maintain your habits.
James Clear (Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones)
You can't assume i'm in bad shape just because i've run out of the energy to impress you.
Curtis Tyrone Jones
Health is hearty, health is harmony, health is happiness.
Amit Kalantri (Wealth of Words)
That's enough crying about the problems, let's begin killing the problems.
Amit Kalantri
A well-built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot inherit it. You cannot steal it. You cannot borrow it. You cannot hold on to it without constant work. It shows dedication. It shows discipline. It shows self-respect. It shows dignity. It shows patience, work ethic, passion. That is why it's attractive to me.
Pauline Nordin
Before you worry about the beauty of your body, worry about the health of your body.
Amit Kalantri (Wealth of Words)
Life is one big gym where we need to constantly workout to stay fit for this world. And indeed love here is the treadmill.
Munia Khan
You have to love what you do, to give your best.
Lailah Gifty Akita
Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.
Mokokoma Mokhonoana
It is time to remind ourselves that today’s thoughts and actions become our legacy. When we forget this or lie to ourselves thinking our actions do not matter, we have permission to act as momentary buffoons. We let ourselves break, just this once, from our values. We cheat, just this once. We lie, just this once. We put off the hard task, just this once. We skip the workout, just this week. We take the drink, just one more. And soon we find that each of these little breaks in our will leads to another, and then to a lifetime of compromise and regret. Without vigilance, what is right and strong about the human spirit can be whittled away and broken forever.
Brendon Burchard (The Motivation Manifesto)
People conceptualize conditioning in different ways," he said. "Some think it's a ladder straight up. Others see plateaus, blockages, ceilings. I see it as a geometric spiraling upward, with each spin of the circle taking you a different distance upward. Some spins may even take you downward, just gathering momentum for the next upswing. Sometimes you will work your fanny off and see very little gain; other times you will amaze yourself and not really know why.
John L. Parker Jr. (Once a Runner)
Gym is a sacred place which makes your life feel worth existing by putting effort of care into the home of your soul called body!
Munia Khan
Not only a man without hand is handicapped but also a man without health.
Amit Kalantri
Do something you’ve never done to achieve something you’ve never achieved.
Toni Sorenson
It wasn't hard going to the gym, as long as he went as soon as he woke up, before he had time to think about not going. Those morning workouts made him feel like he was starting his day like a pinball, with a giant shot of momentum. The feeling sometimes didn’t wear off until six or seven at night (when it was usually overtaken by the feeling that he was just bouncing haplessly from one situation to the next without any real purpose or direction).
Rainbow Rowell (Attachments)
The sky is never falling...things will work out, they ALWAYS work out. Stay focused, accept everything as perfect and keep moving forward toward the direction of your goals.
Mike Basevic (No Limits, Mastering the Mental Edge)
Health is the gift we give ourselves every time we workout.
Toni Sorenson
Maturity is the ability to reject good alternatives in order to pursue even better ones.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
If you aren't hurting after a good workout then obviously you haven't done something right
Mark W. Boyer
The plan is to never pick a fight, but the promise is to never back down from one.
Lakshya Bharadwaj
The activity which seems unthinkable today can become your warm-up in the future!
Francis Shenstone (The Explorer's Mindset: Unlock Health Happiness and Success the Fun Way)
an empathic and patient listener, coaxing each of us through the maze of our feelings, separating out our weapons from our wounds. He cautioned us when we got too lawyerly and posited careful questions intended to get us to think hard about why we felt the way we felt. Slowly, over hours of talking, the knot began to loosen. Each time Barack and I left his office, we felt a bit more connected. I began to see that there were ways I could be happier and that they didn’t necessarily need to come from Barack’s quitting politics in order to take some nine-to-six foundation job. (If anything, our counseling sessions had shown me that this was an unrealistic expectation.) I began to see how I’d been stoking the most negative parts of myself, caught up in the notion that everything was unfair and then assiduously, like a Harvard-trained lawyer, collecting evidence to feed that hypothesis. I now tried out a new hypothesis: It was possible that I was more in charge of my happiness than I was allowing myself to be. I was too busy resenting Barack for managing to fit workouts into his schedule, for example, to even begin figuring out how to exercise regularly myself. I spent so much energy stewing over whether or not he’d make it home for dinner that dinners, with or without him, were no longer fun. This was my pivot point, my moment of self-arrest. Like a climber about to slip off an icy peak, I drove my ax into the ground. That isn’t to say that Barack didn’t make his own adjustments—counseling helped him to see the gaps in how we communicated, and he worked to be better at it—but I made mine, and they helped me, which then helped us. For starters, I recommitted myself to being healthy. Barack and I belonged to the same gym, run by a jovial and motivating athletic trainer named Cornell McClellan. I’d worked out with Cornell for a couple of years, but having children had changed my regular routine. My fix for this came in the form of my ever-giving mother, who still worked full-time but volunteered to start coming over to our house at 4:45 in the morning several days a week so that I could run out to Cornell’s and join a girlfriend for a 5:00 a.m. workout and then be home by 6:30 to get the girls up and ready for their days. This new regimen changed everything: Calmness and strength, two things I feared I was losing, were now back. When it came to the home-for-dinner dilemma, I installed new boundaries, ones that worked better for me and the girls. We made our schedule and stuck to it. Dinner each night was at 6:30. Baths were at 7:00, followed by books, cuddling, and lights-out at 8:00 sharp. The routine was ironclad, which put the weight of responsibility on Barack to either make it on time or not. For me, this made so much more sense than holding off dinner or having the girls wait up sleepily for a hug. It went back to my wishes for them to grow up strong and centered and also unaccommodating to any form of old-school patriarchy: I didn’t want them ever to believe that life began when the man of the house arrived home. We didn’t wait for Dad. It was his job now to catch up with
Michelle Obama (Becoming)
The greatest threat to success is not failure, but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty. Perhaps this is why we get caught up in a never-ending cycle, jumping from one workout to the next, one diet to the next, one business idea to the next. As soon as we experience the slightest dip in motivation, we begin seeking a new strategy—even if the old one was still working. As Machiavelli noted, “Men desire novelty to such an extent that those who are doing well wish for a change as much as those who are doing badly.
Somewhere a True Believer is training to kill you. He is training with minimum food or water, in austere conditions, day and night. The only thing clean on him is his weapon, and he made his web gear, He doesn't worry about hat workout to do - his ruck weighs what it weighs, his runs end when the enemy stops chasing him. The True Believer doesn't care how hard it is; he only knows that he wins or he dies. He doesn't go home at 1700; he is home. He knows only the cause.
Jack Carr (True Believer (Terminal List #2))
Too bad Justice refused to let him toss live grenades to the side of the course. That would add motivation. He knew from personal experience. His personal best time for a quarter-mile run had been in Africa—while being chased by an angry rhino. Imminent death made for a great workout.
Susan Mallery (When We Met (Fool's Gold, #13))
efficiently means providing slots in our schedules where we can maintain an attentional set for an extended period. This allows us to get more done and finish up with more energy. Related to the manager/worker distinction is that the prefrontal cortex contains circuits responsible for telling us whether we’re controlling something or someone else is. When we set up a system, this part of the brain marks it as self-generated. When we step into someone else’s system, the brain marks it that way. This may help explain why it’s easier to stick with an exercise program or diet that someone else sets up: We typically trust them as “experts” more than we trust ourselves. “My trainer told me to do three sets of ten reps at forty pounds—he’s a trainer, he must know what he’s talking about. I can’t design my own workout—what do I know?” It takes Herculean amounts of discipline to overcome the brain’s bias against self-generated motivational systems. Why? Because as with the fundamental attribution error we saw in Chapter 4, we don’t have access to others’ minds, only our own. We are painfully aware of all the fretting and indecision, all the nuances of our internal decision-making process that led us to reach a particular conclusion. (I really need to get serious about exercise.) We don’t have access to that (largely internal) process in others, so we tend to take their certainty as more compelling, in many cases, than our own. (Here’s your program. Do it every day.)
Daniel J. Levitin (The Organized Mind: Thinking Straight in the Age of Information Overload)
love reflecting on what I’ve done and on how it will help me in the future. And in that afterglow, I’m motivated to do other positive things for my long-term health. I want to stretch. I want to do my core workout. I want to eat well. A whole healthy lifestyle springs from just getting out the door. Going for even a short run makes me appreciate how fortunate I am to be able to do this amazing activity—and have fun while I’m doing it.
Meb Keflezighi (Meb For Mortals: Harness the Training Methods of a Champion Marathoner to Achieve Peak Running Performance)
Always warm up to exercising. You can't suddenly jolt a stiff body into a rigorous workout. My doctor has told me that the best time to exercise is at the end of the day, before dinner, when the body is limber and a little fatigued. Begin slowly by swinging arms around in a circle. Do a little jogging in place. Get your circulation going to fuel your muscles. Do your exercises to music. […] As your body gets used to all this unexpected activity you can do each exercise just about as often and as long as you like. But start gently.
Joan Crawford (My Way of Life)
And if you can tolerate it, a minute’s worth of maximal exercise, in the form of three all-out sprints for twenty seconds each can change your physiology as much as fifty minutes of cycling at a moderate pace. Studies from my lab have demonstrated all these things. The naysayers warn that high-intensity intervals are only for people who are really fit and really motivated. But those naysayers are wrong. Listen: Some people shouldn’t perform interval training. But it’s a rather limited group, and many more—even those with chronic diseases—can benefit from an interval-based approach to fitness.
Martin Gibala (The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter)
Keep in mind the rewards ahead. Workouts provide awesome internal rewards; after a long dance practice or gym workout I always have more energy and a clearer mind, and I’m able to focus on things I need to get done. But we all know it’s hard to remember that great feeling when you’re headed off to the gym, dreading the work ahead. Conjuring that ecstatic state of mind you know you’ll find later can be a tremendous motivator. If you prefer external rewards, motivate yourself with baby steps every day to hit a bigger long-term goal--one with a luxurious reward as your prize. Once you’ve reached it, allow yourself to follow through with whatever reward it was that motivated you, whether it’s a great glass of wine or a Sunday movie marathon.
Derek Hough (Taking the Lead: Lessons from a Life in Motion)
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I saw her as soon as I pulled into the parking lot. This beautiful woman with a gigantic smile on her face was just about bouncing up and down despite the orthopedic boot she had on her foot as she waved me into a parking space. I felt like I’d been hit in the gut. She took my breath away. She was dressed in workout clothes, her long brown hair softly framing her face, and she just glowed. I composed myself and got out of the car. She was standing with Paul Orr, the radio host I was there to meet. Local press had become fairly routine for me at this point, so I hadn’t really given it much thought when I agreed to be a guest on the afternoon drive-time show for WZZK. But I had no idea I’d meet her. Paul reached out his hand and introduced himself. And without waiting to be introduced she whipped out her hand and said, “Hi! I’m Jamie Boyd!” And right away she was talking a mile a minute. She was so chipper I couldn’t help but smile. I was like that little dog in Looney Toons who is always following the big bulldog around shouting, “What are we going to do today, Spike?” She was adorable. She started firing off questions, one of which really caught my attention. “So you were in the Army? What was your MOS?” she asked. Now, MOS is a military term most civilians have never heard. It stands for Military Occupational Specialty. It’s basically military code for “job.” So instead of just asking me what my job was in the Army, she knew enough to specifically ask me what my MOS was. I was impressed. “Eleven Bravo. Were you in?” I replied. “Nope! But I’ve thought about it. I still think one day I will join the Army.” We followed Paul inside and as he set things up and got ready for his show, Jamie and I talked nonstop. She, too, was really into fitness. She was dressed and ready for the gym and told me she was about to leave to get in a quick workout before her shift on-air. “Yeah, I have the shift after Paul Orr. The seven-to-midnight show. I call it the Jammin’ with Jamie Show. People call in and I’ll ask them if they’re cryin’, laughin’, lovin’, or leavin’.” I couldn’t believe how into this girl I was, and we’d only been talking for twenty minutes. I was also dressed in gym clothes, because I’d been to the gym earlier. She looked down and saw the rubber bracelet around my wrist. “Is that an ‘I Am Second’ bracelet? I have one of those!” she said as she held up her wrist with the band that means, “I am second after Jesus.” “No, this is my own bracelet with my motto, ‘Train like a Machine,’ on it. Just my little self-motivator. I have some in my car. I’d love to give you one.” “Well, actually, I am about to leave. I have to go work out before my shift,” she reminded me. “You can have this one. Take it off my wrist. This one will be worth more someday because I’ve been sweating in it,” I joked. She laughed and took it off my wrist. We kept chatting and she told me she had wanted to do an obstacle course race for a long time. Then Paul interrupted our conversation and gently reminded Jamie he had a show to do. He and I needed to start our interview. She laughed some more and smiled her way out the door.
Noah Galloway (Living with No Excuses: The Remarkable Rebirth of an American Soldier)
You ultimate goal is to be a healthy eating workout warrior, day after day, until your dirt nap. So compete against your self. Aspire to get better. Aspire go faster and further. Aspire to be stronger and have more stamina. Aspire to be awesome.
James Fell (Mission: Motivation: A Realistic Guide to Getting and Staying Fit)
THE CODE OF A GOOD TRAINING PARTNER I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. I will train hard to set a good example for my partner. I will push my partner to do more than she thinks she can. It’s my job to motivate her to do more weight and more reps than she believes possible. I will be supportive of my partner and will compliment her on her gains. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that she comes and trains. In the case where there’s a valid excuse, I’ll offer to train at a different time so we can get our workout in (if at all possible).
Michael Matthews (Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body)
They sky is never falling...thing will work out, they ALWAYS work out. Stay focused, accept everything as perfect and keep moving forward toward the direction of your goals.
Mike Basevic (No Limits, Mastering the Mental Edge)
IT TAKES SIX MONTHS TO A YEAR for exercise to become a habit. The external rewards will help get you to that point. After it becomes a habit, it will be more difficult to skip your workout, and the internal rewards may be enough to sustain your motivation.
Cynthia Alexander (The Emotional First Aid Kit: A Practical Guide to Life After Bariatric Surgery)
CAN’T SEEM TO GET MOTIVATED? Tell yourself you only have to exercise for five minutes. Go ahead and put on your workout clothes and get started. If after five minutes you just can’t go on for any reason…you may quit. At least you know you gave it the old college try.
Cynthia Alexander (The Emotional First Aid Kit: A Practical Guide to Life After Bariatric Surgery)
You have to hustle just to pass muster, and work twice as hard as that to gain ground.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
In life you will face a lot of Circuses. You will pay for your failures. But, if you persevere, if you let those failures teach you and strengthen you, then you will be prepared to handle life’s toughest moments. July 1983 was one of those tough moments. As I stood before the commanding officer, I thought my career as a Navy SEAL was over. I had just been relieved of my SEAL squadron, fired for trying to change the way my squadron was organized, trained, and conducted missions. There were some magnificent officers and enlisted men in the organization, some of the most professional warriors I had ever been around. However, much of the culture was still rooted in the Vietnam era, and I thought it was time for a change. As I was to find out, change is never easy, particularly for the person in charge. Fortunately, even though I was fired, my commanding officer allowed me to transfer to another SEAL Team, but my reputation as a SEAL officer was severely damaged. Everywhere I went, other officers and enlisted men knew I had failed, and every day there were whispers and subtle reminders that maybe I wasn’t up to the task of being a SEAL. At that point in my career I had two options: quit and move on to civilian life, which seemed like the logical choice in light of my recent Officer Fitness Report, or weather the storm and prove to others and myself that I was a good SEAL officer. I chose the latter. Soon after being fired, I was given a second chance, an opportunity to deploy overseas as the Officer in Charge of a SEAL platoon. Most of the time on that overseas deployment we were in remote locations, isolated and on our own. I took advantage of the opportunity to show that I could still lead. When you live in close quarters with twelve SEALs there isn’t anywhere to hide. They know if you are giving 100 percent on the morning workout. They see when you are first in line to jump out of the airplane and last in line to get the chow. They watch you clean your weapon, check your radio, read the intelligence, and prepare your mission briefs. They know when you have worked all night preparing for tomorrow’s training. As month after month of the overseas deployment wore on, I used my previous failure as motivation to outwork, outhustle, and outperform everyone in the platoon. I sometimes fell short of being the best, but I never fell short of giving it my best. In time, I regained the respect of my men. Several years later I was selected to command a SEAL Team of my own. Eventually I would go on to command all the SEALs on the West Coast.
William H. McRaven (Make Your Bed: Little Things That Can Change Your Life...And Maybe the World)
It is unimpressive to not hold a door open for the next person coming through. After a satisfying workout at my gym, I was walking behind a man who was exiting at the same time. He was only about two feet in front of me. As he walked through the door, he let it close behind him, almost hitting me in the face. Was he being intentionally rude? Was he preoccupied and focused on other things? No matter whether an offender is being a jerk intentionally, or is simply oblivious to how his behavior is affecting others, rude behavior instantly makes a negative impression. Be aware!
Susan C. Young (The Art of Action: 8 Ways to Initiate & Activate Forward Momentum for Positive Impact (The Art of First Impressions for Positive Impact, #4))
what most everything in life really comes down to: necessity. There’s probably very little we’re actually incapable of; there’s only our sense of urgency and willingness to act. When we lie to ourselves and say otherwise, what we’re really saying is that we find alibis more attractive than achievements, excuses more seductive than excellence, and comfort more desirable than challenge.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
When life starts to hurt, People start to ignore, Luck starts to blame and the Hard work starts to beat then sit for the complete set of gyming. And start to doubt yourself, hate yourself, blame yourself and make strong yourself because you're the only inspiration of yourself.
Raj Kumar Koochitani
Motivation may be what starts you off, but it's habit that keeps you going back for more. Are your habits working for you or against you? Are your habits helping you to achieve your goals or hindering the process?
Miya Yamanouchi (Embrace Your Sexual Self: A Practical Guide for Women)
Empowered Women 101: Everyone wants to be a princess, but you weren't the first princess in his life. They scrubbed his floors, washed his workout clothes, picked up his dirty socks and dealt with his issues. Always remember that history leaves a pattern of what to expect. A real woman knows that the bible is a motivator, but the real instruction manual is observing the last woman's struggle.
Shannon L. Alder
Ms. Perry, I didn’t ask you to ride me so hard. You didn’t have to give yourself that much of a workout… but your reverse cowgirl position was an incredible view.” Nubia’s lip curled into a sneer. “No, you didn’t ask me to. But the way your toes curled up, and all that moaning you were doing was such wonderful motivation that I just couldn’t help myself.
Christina C. Jones (Inevitable Seductions (Inevitable #2))
Some individuals learn to assess stressors as challenges rather than threats. This outlook, which researchers call a “challenge response,” is characterized by viewing stress as something productive, and, much like we’ve written, as a stimulus for growth. In the midst of stress, those who demonstrate a challenge response proactively focus on what they can control. With this outlook, negative emotions like fear and anxiety decrease. This response better enables these individuals to manage and even thrive under stress.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
What happened before does not determine what will happen next. YOU DO.
Toni Sorenson
Carl Jung once said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
Nothing in the world can take the place of persistence,” wrote President Calvin Coolidge. “Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
He that is good for making excuses is seldom good for anything else. —BENJAMIN FRANKLIN
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
Don’t talk about your goals until you can show objective results. The reason for this is twofold, he explains. First, it prevents the fear of what others might think if you fail, and second, it prevents you from feeling satisfied with yourself by merely talking about what you’re “going to do” as opposed to actually doing it.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
In this age, which believes that there is a shortcut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest. —HENRY MILLER
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
There will be tough workouts when the athlete has to really dig deep, believe, and not give up when the pain seems too much. The athlete can respond in one of two ways: Yield to the pain and self-doubt or decide that fear will not determine his or her potential. It's hard (and usually uncomfortable) work breaking through old barriers and self-defeating thought patterns to see meaningful progress, and fear is an absolutely natural response, but you can't let it become a limiter.
Siri Lindley (Surfacing: From the Depths of Self-Doubt to Winning Big and Living Fearlessly)
I constantly challenge my athletes with workouts that take them to the upper edge of their ability. Like Brett's, my philosophy is that your biggest competitor is yourself. I will never ask the impossible. But I will come close. Those who answer with courage and self-belief instead of fear and doubt are the ones who realize their dreams.
Siri Lindley (Surfacing: From the Depths of Self-Doubt to Winning Big and Living Fearlessly)
Ladies like guys with nice butts too.
Kellie Davis (Strong Curves: A Woman's Guide to Building a Better Butt and Body)
If we have the power to change our bodies, we have the power to change our lives.
Michael Matthews (The Little Black Book of Workout Motivation (Muscle for Life))
Workaholism’ is endemic, and for many of us our life is governed entirely by work. Once upon a time, we worked to live; now, we live to work. Any ‘life’ we do have is merely recovery from work. We work, recover from work and then work again. We go to the office to work. After work, we bring some work home with us. For rest, we go to the gym for a workout. Totally exhausted, we go to therapy to work through our problems – ’I’ve done a lot of work on myself,’ we say. After all that, there’s the housework! Finally, we go to bed, too tired to be happy, but our mind is still working and we can’t sleep. No problem. Insomnia is a wonderful chance to get more work done! The work ethic is motivated by the belief that anything worthwhile requires great work, effort and labour. According to the work ethic – creativity isn’t inspiration, it’s perspiration; love is a labour, not a joy; success is a marathon, it never comes easily; health is about a ‘no pain, no gain’ attitude; salvation is hardest of all – it is a wrestling match with the angels, just ask Jacob. Nothing comes easily, according to the work ethic. Has it ever occurred to you that ... you’re trying too hard to be happy?
Robert Holden (Happiness Now: Timeless Wisdom for Feeling Good Fast)
During my life I’ve had different goals for working out; to get stronger, to increase stamina and flexibility, to improve performance in sports, to lose weight. I imagine that most people fall into those categories, but there is one underlying reason that motivates people to work out: to look better naked. Of all the reasons people say they workout this is the most honest. Plus I take every opportunity to say naked.
Aaron Blaylock (It's Called Helping...You're Welcome)
Working out with a bad partner sucks. It drains your energy and motivation and can even cause you to lose enthusiasm for working out altogether. On the other hand, working out with a good partner can go far in keeping you on track and making progress. He helps keep you accountable and wanting to show up every day, and having a spot on certain exercises helps push you for another rep and encourages you to move up in weight as you should. These things can make a big difference as time goes on. Those workouts, additional reps, and progressions in weight that wouldn’t have happened if you were solo add up to real gains. So, I recommend that you find someone to work out with before you start, and the two of you should agree to the following code. 1. I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. 2. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that he comes and trains. In the case where there’s a valid excuse, if at all possible, I’ll offer to train at a different time so we can get our workout in. 3. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. 4. I will train hard to set a good example for my partner. 5. I will push my partner to do more than he thinks he can. It’s my job to motivate him to do more weight and more reps than he believes possible. 6. I will be supportive of my partner and will compliment him on his gains.
Michael Matthews (Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body)
We are all creatures of habit, and when we make any change in our daily or weekly routine, we feel it. But soon your workout will become not only a reliable part of your day but a "must" on your to-do list.
Bob Harper (Are You Ready!: To Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever)
Your dreams will never workout unless you do
Sukhdeep Singh (The Turning Point Of Life)
It's also important to reject any feelings of compulsion, guilt or negativity about sub-par or missed workouts.
Mark Sisson (The Primal Blueprint 21-Day Total Body Transformation: A complete, step-by-step, gene reprogramming action plan)
Spark: The Revolutionary New Science of Exercise and the Brain - John J. Ratey, MD, with Eric Hagerman Exercise Every Day: 32 Tactics for Building the Exercise Habit (Even if you hate working out) - S.J. Scott No Gym Needed - Quick & Simple Workouts for Gals on the Go: Get a Toned Body in 30 Minutes or Less - Lise Cartwright Weight Loss Motivation Hacks: 7 Psychological Tricks That Keep You Motivated to Lose Weight - Derek Doepker Books
Sarah Lentz (The Hypothyroid Writer: Seven daily habits that will heal your brain, feed your creative genius, and help you write like never before)
Tomorrow I will run more courageously, more outrageously.
Talismanist Giebra (Talismanist: Fragments of the Ancient Fire. Philosophy of Fragmentism Series.)
The R&B classics were mixed up with our longer workouts, so that ‘Interstellar Overdrive’, which we often used as an opener, might be followed immediately by a very straight cover of Bo Diddley’s ‘Can’t Judge A Book’ or Chuck Berry’s ‘Motivating’, one of Syd’s favourites.
Nick Mason (Inside Out: A Personal History of Pink Floyd)
KetoVatru today are feeling lazy and are always watching tv because of methods and the money they eat. Actually eat before you exercise but eat in very little portion of fruit and vegetable. Foremost among these advantages are that you'll be getting a workout buddy, in order to keep you motivated while keeping you company while obtain used into KetoVatru gym environment and exercising regularly, and you will then save money because most gyms and trainers offer discounts when you join or train along with a friend. You careful become worse sure that both people are as committed to exercise as each other and be inclined for period when your workout buddy isn't able, or doesn't want to, workout any more or as regularly while do. Hopefully by the time this happens (if it happens at all), you'll make new friends at a health club or enjoy exercising a huge amount that an individual motivated and happy enough to accomplish it on really own or locate a new workout buddy.
Time management also involves energy management. Sometimes the rationalization for procrastination is wrapped up in the form of the statement “I’m not up to this,” which reflects the fact you feel tired, stressed, or some other uncomfortable state. Consequently, you conclude that you do not have the requisite energy for a task, which is likely combined with a distorted justification for putting it off (e.g., “I have to be at my best or else I will be unable to do it.”). Similar to reframing time, it is helpful to respond to the “I’m not up to this” reaction by reframing energy. Thinking through the actual behavioral and energy requirements of a job challenges the initial and often distorted reasoning with a more realistic view. Remember, you only need “enough” energy to start the task. Consequently, being “too tired” to unload the dishwasher or put in a load of laundry can be reframed to see these tasks as requiring only a low level of energy and focus. This sort of reframing can be used to address automatic thoughts about energy on tasks that require a little more get-up-and-go. For example, it is common for people to be on the fence about exercising because of the thought “I’m too tired to exercise.” That assumption can be redirected to consider the energy required for the smaller steps involved in the “exercise script” that serve as the “launch sequence” for getting to the gym (e.g., “Are you too tired to stand up and get your workout clothes? Carry them to the car?” etc.). You can also ask yourself if you have ever seen people at the gym who are slumped over the exercise machines because they ran out of energy from trying to exert themselves when “too tired.” Instead, you can draw on past experience that you will end up feeling better and more energized after exercise; in fact, you will sleep better, be more rested, and have the positive outcome of keeping up with your exercise plan. If nothing else, going through this process rather than giving into the impulse to avoid makes it more likely that you will make a reasoned decision rather than an impulsive one about the task. A separate energy management issue relevant to keeping plans going is your ability to maintain energy (and thereby your effort) over longer courses of time. Managing ADHD is an endurance sport. It is said that good soccer players find their rest on the field in order to be able to play the full 90 minutes of a game. Similarly, you will have to manage your pace and exertion throughout the day. That is, the choreography of different tasks and obligations in your Daily Planner affects your energy. It is important to engage in self-care throughout your day, including adequate sleep, time for meals, and downtime and recreational activities in order to recharge your battery. Even when sequencing tasks at work, you can follow up a difficult task, such as working on a report, with more administrative tasks, such as responding to e-mails or phone calls that do not require as much mental energy or at least represent a shift to a different mode. Similarly, at home you may take care of various chores earlier in the evening and spend the remaining time relaxing. A useful reminder is that there are ways to make some chores more tolerable, if not enjoyable, by linking them with preferred activities for which you have more motivation. Folding laundry while watching television, or doing yard work or household chores while listening to music on an iPod are examples of coupling obligations with pleasurable activities. Moreover, these pleasant experiences combined with task completion will likely be rewarding and energizing.
J. Russell Ramsay (The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out)
Workout Regimen to build a tough skin: Warm up on the “I’m doing ME” treadmill. Build resistance on “You must be mistaking me for someone who cares about your opinion” elliptical. Get your heart rate up with a “The more you try to hurt me, the stronger I become” spin class. End with “If God is with me, nothing can stand against me” cool down. The stronger YOU are, the weaker THEY are.
Liz Faublas (You Have a Superpower: Mindi PI Meets Bailey)
The extraordinary successful fitness motivation coach Michelle Segar uses this dynamic to turn even the most stubborn couch potatoes into exercise aficionados (Segar, 2015). She brings those who really don’t like exercise but know they have to do it into a sustainable workout routine by focusing on one thing: Creating satisfying, repeatable experiences with sports. It doesn’t matter what her clients are doing – running, walking, team sports, gym workouts or bicycling to work. The only thing that matters is that they discover something that gives them a good experience that they would like to have again.
Sönke Ahrens (How to Take Smart Notes: One Simple Technique to Boost Writing, Learning and Thinking – for Students, Academics and Nonfiction Book Writers)
Necks hate to exercise. If necks were feet, You’d never go anywhere.
Charles M.Schulz
The starting point to constructing your workout program is deciding how often you will exercise. The current general recommendations for physical activity are 150 minutes of aerobic activity week at moderate-intensity exercise. That equates to about half an hour a day, five days a week. That activity should include doing a range of physical activities that incorporate fitness, strength, balance and flexibility. However, such activities as gardening and playing sport should also be included in your total exercise count. Including these types of activities will help to make sure that you are getting the proper balance between exercise and recovery. Alternatively, it is recommended that you do 75 minutes of vigorous intensity exercise on a weekly basis. On top of that, you should do muscle strengthening activity on at least two days per week.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
Strength training workouts will usually last between 30 and 60 minutes, depending on whether you are training designated body parts or your whole body.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
When you first start working out, don’t go full out straight away. If you exhaust yourself straight off the bat, you’ll be adding fuel to the idea that you don’t like exercising. Take it steady and build up gradually, enjoying the training along the way. Exercise is movement. It’s not confined to the gym or a set block of workout time. It could be walking, swimming, playing basketball or any other activity that you enjoy that will get your heart rate up for 30 minutes.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
Stretching Recommendations The American College of Sports Medicine (ACSM) recommends flexibility exercises for all of the major muscle-tendon groups - neck, shoulders, trunk, lower back, hips, legs, ankles - 2-3 times per week. Spend up to 60 seconds on each stretch; if you can only hold the stretch for 20 seconds, repeat the stretch three times. Never bounce into a stretch. Perform dynamic stretches before your workout. Perform static stretching after your workout. If you are doing a separate stretching session, do a 5 minute warm up of cardio and dynamic stretches.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
Next, do some dynamic stretching specifically to the body parts you will be working on. These could include arm circles, leg swings, trunk circles, bodyweight squats, or lunges. We will explore this further in the Mobility chapter. After the workout, you should do static stretching, which we shall explore further in the flexibility chapter. I also recommend using a foam roller to perform a self-myofascial release massage either pre and/or post workout. This simply involves placing the roller between the muscle group you wish to work and the floor or a wall. You then roll back and forth to apply pressure to the muscle.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
Let’s say that you are doing the dumbbell curl with a weight that allows you to do 8 repetitions with good form. Each succeeding workout push yourself to perform an extra repetition without losing your good technique. When, after a period of weeks, you are able to do 12 reps with the weight that you started out doing 8 reps with, increase the weight slightly and drop back to 8 reps. You can continue progressing in this manner without limit.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
Begin each workout with 3- 5 minutes of light cardio. If you don’t have access to an exercise bike or treadmill, you can simply jog around your garden/ outdoor space. Or jog on the spot for 60 seconds, perform jumping jacks for 30 seconds, followed by high knees for another 30 seconds and repeat 2-3 times.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
Fitness has nothing to do with thinness. A chubby person who works out daily is fitter than a skinny person who has a sedentary lifestyle.
Abhijit Naskar (Gente Mente Adelante: Prejudice Conquered is World Conquered)
Tuesday Workout – Lower Body and Core Quadriceps, Glutes, Hamstrings, Calves, Abdominals, Obliques, Erector Spinae Summary Strength training will form the main foundation of your total fitness program. Make it your goal to perfect your exercise form, really feeling the working muscles and concentrating on moving through a full range of motion. Challenge yourself to progressively increase the resistance you are working with so as to make consistent improvement in your strength and muscle mass. Do these things week in and week out, and you will be amazed at how much stronger, more muscular, energetic and vibrant you will look and feel.
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
You only regret the workouts you didn’t do.
Joe Rogan
Now that you know how to cement in your new exercise habit, let’s talk about creating the ideal program in order to maximize your workout time while ensuring proper recovery and covering all areas of fitness. The FITT Principle helps us to achieve those goals. FITT stands for: Frequency Intensity Time Type
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
You have the power to be the master of your physical destiny Eliminate negative self-talk Use visualization to enforce your positive mindset Create SMART goals that are specific, measurable, achievable, realistic and time bound Learn to love exercise by forgetting the past, pacing yourself, ditching excuses and overcoming insecurities Build the exercise habit with cues, routines and rewards Use the FITT Principle to create your ideal workout program Work through all three energy systems to achieve total fitness Vary your training heart rate zone for total cardiovascular fitness
Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
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Either you work or worry about the problem, working will workout a solution, while worrying will wear out your motivation. Choose to work to wear out worry.
Ned Bryan Abakah