Another collection of motivational quotes and fitness tips from the team at TodaysFitnessTrainer.com. For more motivational messages and fitness tips, visit the TodaysFitnessTrainer.com Facebook fan page at www.facebook.com/todaysfitnesstrainer.

1. GET MOTIVATED!
Words of Wisdom for Inspired Workouts
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2. HAVE A POSITIVE ATTITUDE.
For many of us, especially those of us who
need help sticking to a workout program,
having a positive attitude about exercise
and having a “no holds barred” approach
isn’t something that comes naturally.
People who enjoy their workouts are
typically more confident and more assertive
in the gym. They also tend to get more
out of each workout because they want to
put more effort into their exercise. Simply
going through the motions and dreading
each moment on the gym floor only serves
to defeat the whole purpose of working out.
Just as easily as negative attitudes are
formed about exercise … these attitudes can
change to become more positive and helpful
in your mission to achieve your fitness and
health goals. All it takes is time and the right
combination of experiences to change how
you feel about fitness and exercise.
KEEP YOUR CHIN UP AND KEEP GOING!
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3. GET BACK UP AND START
AGAIN.
Any fitness goal, whether it’s to lose weight,
shed inches, get stronger, or run farther,
requires a lot of hard work, dedication, and
determination to achieve.
Falling down and getting off track when
you’re on a fitness program is expected.
The difference between those who succeed
at reaching their goal and those who don’t
is how each person reacts to obstacles and
challenges along the way.
It’s not easy dusting yourself off and getting
back on that horse again. What you need to
realize is that the ability to fall down and get
back up again (even stronger than you were
before) is more of a triumph than reaching a
fitness goal.
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Look forward to the opportunity to prove
to the world you are a survivor and can
overcome adversity. Look forward to the
challenges and see them as opportunities
to become better than you ever thought
possible … body, mind, and soul!

4. SURROUND YOURSELF WITH
SUPPORTIVE PEOPLE.
If you are looking to better your life and reach
a fitness or health goal (i.e. quit smoking,
lose weight, run a 10K race) it’s important to
set you’re yourself up for success by:
1. Staying away from temptation.
2. taying away from people who reinforce
S
negative behaviors
3. inding alternative behaviors to replace
F
bad habits
4. ssociating yourself with people who
A
support your journey
Most of these “temptations” involve people,
places, and/or things that detract our focus
on our fitness goal. Removing yourself from
things are easy. Removing yourself from
people is not as simple.
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Carefully evaluate the people in your life,
communicate your concerns with them, and
remove the people who distract you from
your goal of improving yourself and your
health. Your health and happiness are the
most important assets you own. Give it the
respect and attention it deserves.

5. PAY ATTENTION TO YOUR
FOOD AND NUTRITION.
Most people focus the majority of their efforts
on exercise when it comes to a fitness goal.
What most people forget is that food and
nutrition play a large part in getting results.
It actually plays a more significant role than
exercise alone!
Keep in mind that we eat an average of 3
times a day (not including the times we grab
a snack or drink a beverage). When it comes
to exercise, most fitness programs ask for a
minimum of 3 times in a week.
If you do the math, you can improve your
health through your food more often in a
week than you can through your physical
activity. For example, in an average week
you will:
• Eat 28 to 35 meals and/or snacks
• Drink 14 to 28 additional beverages
• Exercise 3 to 5 times
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Put in the effort when you exercise and be
sure to make healthy choices with your food
for more consistent results!

6. MAKE YOUR WORKOUTS
FUN!
People gravitate to activities that are fun
and avoid those that aren’t enjoyable or
are (actually) painful. Although exercise is
good for every human being on the planet
(including you) … it’s just not fun.
Whether you like something or not, it’s a
matter of changing your mind. If you focus
on the positive aspects of exercise (rather
than the negative) it can be more fun and
motivating to do on a regular basis!
A great way to do this is by making your
workouts (and your fitness program) like a
game! Similar to fitness mobile apps for your
smartphone or tablet, track your progress and
make the process fun (i.e., reward yourself
for losing pounds, minutes of cardio, etc.).
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The only way exercise and activity will
become enjoyable and something you are
willing to invest in on a regular basis is if you
make it fun. Be creative and find new ways
to appreciate the exercise experience so it
can become a part of your everyday life!

7. USE MUSIC TO “BOOST”
YOUR WORKOUT.
There’s no denying it! Music is a secret weapon
to getting a great workout and making the
time in the gym seem to go by a little bit faster.
Regardless of how amazing the playlist is on
your smartphone, iPod, or MP3 player, it’s
inevitable that you’ll get tired of listening to
the same tunes over and over again. Before
you check out the latest “top 10 list” on iTunes
or cue up a list from Songza or Pandora, it
is recommended that you find music with a
tempo range of 120 to 140 beats per minute
for better performance and long term results
(science proves it).
There’s more to music effectiveness than
simply choosing music that you enjoy.
According to Costas Karageorghis, an
associate professor of sport psychology at
Brunel University in England, there is actually
a science to choosing the right music. Based
on his research, one of the most important
elements is the tempo of the song, which
should be between 120 and 140 beats per
minute (bpm).
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CUE IT UP AND PLAY IT LOUD!

8. BE ACCOUNTABLE.
Forgiving ourselves for slip-ups is all too easy,
which means we have a hard time being
accountable. If you want to reach a specific
health and fitness goal, it’s important to hold
yourself accountable to ensure you:
• Complete what is outlined in the program
• Do the work required (on time and on
schedule)
• Make lifestyle changes that enhance your
results
• Don’t give up!
Accountability means measuring whether or
not something was done as expected. Here
are a few ways to implement accountability
measures:
• Set S.M.A.R.T. fitness goals (specific,
measurable, attainable, realistic, and time
bound)
• Consistently log your activity
• Consistently log your meals and nutrition
• Find a workout buddy or a friend
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Consistency is the key to reaching any fitness
goal. A solid strategy ensures you stay on
track, reach your goals on schedule, and help
you maintain the results!

9. BE PATIENT.
Regardless of what your fitness goal may
be, it takes time for our bodies to change.
Rome was not built in a day ... and neither
will your body!
As much as we would like to wave our magic
wand and see results right away ... that’s not
quite how it works.
With consistent work it takes:
• 4 weeks for you to see your body changing
• 8 weeks for friends and family to see a
difference and
• 12 weeks for the rest of the world
There will be times when the exercise feels
impossible to do, our muscles feel tired and
weak, and our inside voice tells us to give up.
Looking in the mirror isn’t motivating enough
because we may not see the changes we
had hoped for so far.
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Reaching your fitness goal is a journey that
takes time to reach. Take it one step at a
time, one day at a time, and one victory at a
time!

10. APPRECIATE THE LESSONS
YOU LEARN.
When you work towards a fitness goal you
are provided with an opportunity to find out
who you REALLY are as a human being. The
experiences you have along the way have an
affect on what you think and how you feel
about many things. Through this journey
you get a chance to answer the following
questions:
• Am I strong enough to do this?
• Am I dedicated enough to myself to do the
right thing?
• Can I get back up again if I fall?
• If I don’t have the support of others, can I
motivate myself to complete my task?
• Am I a good role model? Do I deserve to
be one?
• Can I accept who I am as a person regardless
of what I look like in the mirror?
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The only way you will know the answers to
these (and many more) questions is if you
are willing to accept the journey and learn
about yourself along the way. Keep an open
mind and get as much as you can out of the
experience. What you learn about yourself
will last a lifetime.

11. BE CONSISTENT WITH YOUR
WORKOUTS.
Exercise provides so many amazing benefits
for the body, mind, and soul. Why wouldn’t
you WANT to make every day the best it can
be by including at least 15 to 30 minutes of
exercise each day?
Just like brushing your teeth or getting a good
night’s sleep at the end of each day, exercise
improves our quality of life and helps us enjoy
each and every day because we look better,
feel better, and can do more things!
If exercise can provide so many positive
attributes to your day, it only makes sense to
make it a consistent part of a healthy lifestyle
and weekly (or daily) routine.
Although it may not feel as good during a
workout, most people literally feel better
after a workout and throughout the day when
compared to not exercising. Like brushing
your teeth or your restful sleep each night,
exercise every day to proactively promote
good overall health and positive mood!
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EXERCISE .. YOUR NEW HEALTHY HABIT!

12. DON’T BE AFRAID OF
CHANGE.
We have a million reasons for avoiding
change (i.e., annoying, scary, frustrating,
hard work, challenging, etc.). Even though
the end result of changing aspects of one’s
life are worth the “discomfort”, the majority
of us fall back into our old habits and never
reach our goal.
The motivation to avoid change (and the fear
of the unknown) is naturally much stronger
than the motivation to move towards a
happier healthier and more productive life.
Don’t be afraid to be the person you envision
in your future: confident, successful, healthy,
prosperous, and living with vitatlity. Embrace
the change you experience along the way
and celebrate the results of your hard work
when you reach your overall goal.
Change (when it comes to improving your
life) is always a good thing!
EMBRACE CHANGE REAP THE REWARDS!
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13. CLEAR YOUR MIND OF
“CAN’T”.
Even the most positive, well-adjusted people
in the world fall victim to their negative
thoughts. It’s human nature.
Negative thoughts drain you of energy and
keep you from being in the present moment.
The more you give in to your negative
thoughts, the stronger they become. Imagine
a small ball rolling along the ground, and as
it rolls, it becomes bigger and faster.
The first step is to change the tone of your
thoughts from negative to positive:
• “I can’t make it to the gym today because
I have to pick up the kids.”
• “I CAN MAKE TIME TO EXERCISE TODAY.”
• “I can’t lift this weight anymore.”
• “I CAN FINISH THIS LAST SET.”
• “I just can’t do this. I will never lose the
weight.”
• “I CAN (AND WILL) REACH MY GOAL.”
Believe in yourself and the ability to do the
unthinkable! Remember ... YOU CAN!
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14. TAP INTO YOUR “INNER
BEAST”.
BEAST MODE
noun - ’beest’mod
1. Mode that you switch into when doing
hardcore activities
2. Having “beast-like” characteristics
3. uperhuman state of being, in which
S
animal instinct takes over mind and
body
4. state of doing an activity aggressively
A
and/or excessively
Just like athletes get into the “zone” in
sports, where nothing can stop you or get
in your way, “beast mode” is where your
body and mind are ready for your best
workout EVER!
For example:
With headphones in and a fierce look in
his eye, he immediately went into “beast
mode”, blasted through his leg workout,
and lifted his personal best!
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NO EXCUSES. GET TO WORK!

15. THANK YOU!
For more information visit
www.todaysfitnesstrainer.com
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