Quote of The Week-Opportunities

How to create opportunities for the progression of your fitness goals

” Opportunities multiply as they are seized “- Sun Tzu

This quote from the great book, The Art of War applies to anyone with fitness goals. The idea behind this quote is that when you take advantage of the opportunities presented to you, more opportunities will be available. Working out is an opportunity to move closer to your goals. When you workout, you open up the opportunity to learn more bout your body.

Going to the gym is an opportunity available to you. Going to the gym opens up the opportunity fo you to learn something new from a fellow gym goer.

The key is taking action and moving towards your goals. The more action you take, the more opportunity that becomes available to you to achieve your goals.

Something to keep in mind when it comes to opportunities is that sometimes you have to create them yourself. In terms of fitness, maybe you have to ask someone at the gym for advice rather than waiting for someone to help you. By asking for one piece of advice, you open the opportunity for other valuable pieces of advice. If you don’t have a gym membership, you still have the opportunity to improve by doing a home workout.

Everyday is an opportunity to move closer to your fitness goals. Even if you just move an inch closer, you’ll be ahead of where you were the day before.

Fitness Quote of The Week- Actions Over Words

Let your results speak for themselves.

” Work hard in silence. Let success be your noise. “- Frank Ocean

This quote can be applied to fitness and any area of your life. I’ve always enjoyed stay quiet about my goals and letting the results speak for themselves. Sometimes it does pay off to tell others your goals because they can help you get on track if you start to slip off. There are other times that sharing your goals can cause more harm than good.

Sometimes even well meaning people can say things that might cause you to doubt yourself. You can still be confident in the achievement of your goals but now that voice of self-doubt will be louder than normal. Those people might not believe you can achieve the goal or they might be pushing their own self-doubts onto you. In case this does happen, you can try using affirmations to boost your self-confidence.

Another reason I like to let the results speak for themselves is because talking about takes energy away from what you’re trying to achieve. The time you spend talking about the goal, you can be using to take action. When you find yourself doing more taking than action taking, ask yourself if you genuinely desire the goal or you want to achieve it to impress others. You can say or post anything you want but nothing will be louder than your results.

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Quote of The Week- Mind and Body

How the mind can limit or propel us in our fitness journeys.

“ Your body can stand almost anything. It’s your mind that you have to convince “- unknown

Your body is capable of more than you think, you just need to let your mind get out of the way. How can you explain a mom who can lift a car to save her child’s life? In a lot of those stories, it’s just a regular person who isn’t following some crazy strength training program. Even if she was, there’s no strength training program than can prepare you for such an incredible feat of strength. This is prime example of how the body is capable of incredible things.

To get great results in fitness, we often have to overcome a mental barrier. That mental barrier can be many things including, you doubting your ability to achieve a physical transformation or it could be that you think a physical task is impossible.

A great example of the mind allowing the body to do great things is endurance athletes. Running ultra marathons are obviously strenuous in the body but I believe the mental battle is even more difficult. Imagine starting a marathon and constantly thinking about how long you have to run and how uncomfortable you are. Imagine having to battle your thoughts as well as the obvious fatigue in your body. Think of how difficult it’d be to complete the task.

For all you lifters, imagine getting ready for a lift and picturing yourself failing or thinking about how heavy and overwhelming the weight will be. Maybe you’ll perform great due to the fear of failing. You might also be too crushed by your doubts and fears to have a successful lift.

Your Mind is Your Ally

On the flip side to this, your mind can be your biggest ally. One example is just from my personal experience. I still remember the days that the thought of me being able to squat 300 plus pounds sounded insane. All of that changed when I changed my environment. I went to a gym where many people were squatting in the 300s and 400s, and they weren’t all massive beasts. Seeing this opened my mind to believe that squatting more than 300 pounds was normal. I never looked back since.

Your mind can either be an ally or enemy in your fitness journey. If you choose to make it an ally, there are many things you can do to make it possible. As mentioned earlier, one way to make your mind work for you is to surround yourself with people who have what you want to achieve. Be around people stronger, faster, or healthier than you. The list goes on depending on your goals.

Another tool you can use is positive affirmations affirmations . By repeating positive affirmations, you’re sending a message to your subconscious mind to help you achieve your goals. This works because when you say these affirmations, you’re constantly getting a mental picture of your success. How can you have fear and doubt when you keep seeing yourself achieve something.

In addition to the tools above, I also recommend meditation . Meditating teaches you how to observe your thoughts but not be attached to them. This comes in handy anytime a possible detrimental thought comes when you’re trying to achieve something. In addition to thought detachment, meditation teaches you how to be present. Being present is the key to achieving peak performance. When you’re present, you’re only concerned about what you’re doing. You don’t care about every little detail. The example I gave earlier about the mom is a good example of someone who’s fully present. That mom who’s trying to save her child isn’t concerned about how heavy the car is or whether her bones might break. She’s focused only on the task of saving her child.

I hope this post will help you move past your mental barriers so you can achieve great fitness results. When we’re in control of our minds, we can do amazing things.

Fitness Quote of The Week- Patience

The importance of patience in your fitness journey.

“ All great achievements require time” – Maya Angelou

This quote applies to fitness results and anything meaningful that you want to achieve. We live in the age of instant gratification. If we don’t achieve fast results we give up. Having this approach to your goals will lead to mediocre results. If it’s something is so easy to get, then what’s the point?

Everyone you see that’s doing incredible things in fitness took time to get to that point. The people you see with incredible physiques took months or years of hard training and discipline diets to get where they are. Some of the people who that you see lifting large weights struggled to get to that point. Some of them dealt with all kinds of adversity to get there.

If it’s so easy to get then where is the excitement ? Where’s the satisfaction that you get knowing you put in the work to get it ? That you truly earned it. Sometimes you’ll have the fortune to get to your goals quickly. Other times, it’ll take time and dedication. It took me years to get where I’m at in my fitness journey. It’ll also take me years to achieve some of my current goals.

Remember that every step of the journey is an experience itself. In each step you have the opportunity to learn and grow. The things you learn in your journey will be what you use to accomplish the goals you’re currently pursuing.

Fitness Quote of the week- Quality over Quantity

(Short post) quote on choosing quality over quantity

“ Don’t count the days, make the days count “- Muhammad Ali.

This quote can be applied to your workouts. Focus on the quality of your workouts rather than the quantity. You’ll get further with a few a high quality workouts each week than several sloppy workouts.

When you focus on quality over quantity, you’re present to your workout. When you’re in your workout, you have the opportunity to learn something new. You’ll also enjoy it more because you’re feeling the whole experience.

By focusing on the quality of your workouts, you’re less likely to get injured. You’ll respect your workout recovery so you have quality workouts.

Having this approach will also bring a shift in mindset that will help you in the long run. When you’re focused on the current workout, you don’t have to worry about whether or not you’ll achieve your fitness goals. You won’t be thinking about what could go wrong in the future. By not focusing on those thoughts, you’ll be more resilient and confident in what you can do. Our minds are our biggest obstacle if we let it.

Fitness Quote of The Week- Consistency

(Short read) the importance of consistency

“ I train to be the best in the world on my worst day “- Ronda Rousey

This quote from a former UFC champion is about consistency. You may not be training to be a world class athlete but you’re probably training to reach a fitness goal. If it’s a worthwhile goal, it’ll be one that challenges you.

On your mission to achieve the goal, you’ll have some days that you don’t feel like training. You’ll feel tired, stressed, or something else. Unless you’re sick or severely exhausted, you should do something. Something as little as mobility work or extra stretching will help in the long run. One of my personal workout principles is to always show up.

When you show up, you may not be going 100 miles per hour but you’ll be doing something. Even if you lower the intensity of an exercise significantly, you’ll still be working on those same movement patterns. This can make you more efficient the next time you do the exercise.

If you’re trying to lose fat and you normally run 2 miles a day, running half a mile will help you more than sitting on the couch and doing nothing. Personally, I prefer sprints over jogging.

Just show up. That small amount of progress gets you closer to your goal than the day before. The added benefit of always showing up is it always gives you an opportunity to learn.

Quote of The Week- Importance of Challenges

The importance of challenging yourself in fitness.

If it doesn’t challenge you, it won’t change you”- Fred Devito

This is straight to the point. If you want to achieve any meaningful fitness transformations, you’ll have to challenge yourself. You’ll have to do workouts that scare you a little and make you uncomfortable.

Many fitness gurus will try to sell you on a miracle diet or workout to get quick results. This isn’t reality. Anyone you see with a great body or lifting big weights had to put in the work to get there.

Doing heavy compound lifts is challenging. Saying no to delicious junk food is challenging. Sprinting up hills is challenging. These are the types of things that will transform your body.

Fitness is as much mental, as it is physical. Your body won’t be the only thing that transforms when you challenge yourself physically. Your mind will too and you’ll develop that fitness mindset.

Quote of The Week- Keep Trying

(Short post) This quote is for anyone who’s struggling to get the fitness results they’re seeking.

“ No matter how many mistakes you make or how slow you progress, you are still way ahead of anyone who isn’t trying.” – Tony Robbins

This quote is for all of you that feel struck in your fitness journey. We all hit that wall where it seems like we’re not getting anywhere. The key is to not be hard on yourself. Just keep working.

To any of you that feel guilty about cheating on your diet , don’t sweat it. Try to learn from the experience and start fresh. Learning to forgive yourself when you slip up is the key to longevity.

I hope this quote helps you break out of your funk and move closer to your goals. I’ll make it a habit to share a quote each week.

The Best 5 Fitness Quotes

The best 5 fitness quotes to fuel your journey

To make the most of your fitness journey and get the best results, you need to be internally motivated. I believe that your source of fuel needs to come from within but sometimes you can use external factors as extra motivation. During my fitness journey, I’ve seen myself get a boost in motivation from quotes related to fitness. These were most influential during the early stages. Today I’m sharing some of my favorite fitness related quotes. I hope they’ll be helpful!

” Man cannot remake himself without suffering, for he is both the marble and the sculptor. “- Alexis Carrel

This quote represents the work ethic it takes to transform your body. In order to transform your body, you’ll face challenges. You’ll have good and bad days. If you want to make lasting changes, expect to be uncomfortable. This is how you develop a great body and the fitness mindset.

 

” We are what we repeatedly do. Excellence, then, is not an act, but a habit.”- Aristotle

This quote represents the importance about consistency. If you want to make lasting changes, you’ll need to be consistent in your work. If you want to be great at a movement, you need to practice that movement consistently. When it comes to fitness, focus on your habits. Your habits will define who you are. When you have good training habits, you will get impressive results. When you have bad training habits, you’ll get lousy results and even injury.

 

” I hate every minute of training. But I said, don’t quit. Suffer now and live the rest of your life as a champion.”- Muhammad Ali

This is how a champion approaches training. They’re willing to go through hell in their training to get their results. Your workouts don’t have to be miserable but to make lasting changes you have to challenge yourself. You have to be uncomfortable at times. Seeing this quote reminded me of the rewards that come with the hard work I’m putting in. Anyone who’s achieved a high level of success in fitness has put in hard, sometimes brutal work. For every tough workout you’re doing, think of the amazing results that are coming.

 

” No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”- Socrates

This quote is arguably my favorite. It represents one of my biggest motivators for my fitness journey and a big reason why I created this page. The human body is amazing. It’s capable of more than most people could imagine. You just have to put in the time and effort to get there. Why settle for average when you can have amazing?  If you’re going to do a fitness journey, aim high. This approach to fitness will also trickle down to other areas of your life.

 

” I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. “- Michael Jordan

This quote represents the toughness you need to show when you face adversity in your fitness journey. Jordan was willing to fail many times in his career, so he could learn how to succeed. In your fitness journey, there will be times you feel like you failed. It could be due to cheating in your diet, getting injured, or failing a rep in one of your lifts. Rather than giving up, you use the failure as a learning experience so you can succeed next time.Everyone that has achieved success has faced some bumps on the road.

These quotes all have a similar theme. Show up and put in the work to get results. It won’t be an easy road but it’s all worth it. What are your favorite fitness quotes?

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Fitness Affirmations

This post is about the importance of self-talk in achieving your fitness goals.

Your level of confidence will have a major impact on how likely you’ll achieve goals. One thing that will boost or hurt your confidence is your self-talk. If you’re trying to lose weight but you keep calling yourself fat, you’re just  sabotaging yourself. The easiest way to achieve a goal is by having your mental thoughts and emotional feelings in sync with your physical actions. Also, you’re more likely to do the physical actions that will lead you to achieving your goals when you have your mind set on your goals.

That’s why I love affirmations. They put you in the mental state of already achieving your goals. An affirmation is something that’s declared to be true. The tricky part with using affirmations is you might feel like you’re lying to yourself. What you’re doing is creating a shift in mindset. As you keep repeating affirmations to yourself with emotion, you’ll start to believe in them. Once you believe in them, you’ll act on them. Your actions will be conscious and subconscious.  The power of the mind is no joke!.

A lot of high achievers in fitness, business, and other areas of life use positive affirmations so they can be locked in on achieving their goals. They have helped me in achieving various goals of mine. For the purpose of this page, I’m sharing some affirmations that could help you achieve your health and fitness goals.

Strength Affirmation: I am strong and powerful. I move weights easily. I get stronger each and every workout. I feel like I could wrestle a gorilla. I’m excited about this new strength I’m gaining. I’m hitting new PRs with ease. I’m ( Insert exercise) (Insert weight) with ease.

Muscle Building Affirmation: I am a muscle building machine. The food I eat go right to my muscles. I have so much muscle it’s ridiculous. I’m building new muscle each and every workout. Every action I take is helping me build muscle. I’m King Kong in the flesh!

Fat-Loss Affirmation: I’m a lean mean machine. My diet is on point. My workouts annihilate the fat in my body. My metabolism is buzzing. I love what I see in the mirror. Damn, I look good! I love my body.

Overall Health Affirmation: I feel so healthy! My joints are healthy. Blood is flowing through my body smoothly. I’m full of life. I’m breathing deeply. My movement is so fluid. I have so much energy. I look and feel young. I have a healthy and active lifestyle. I love highly nutritious foods. I’m at peace mentally, physically, and emotionally.

Athletic Affirmation: I’m a beast. I move like a gazelle. My reaction time is crisp. I dominate whenever I step in the field/court. I contribute to my teams success. My shot is deadly accurate. I can see things before they happen. This sport is easy for me.

Positive affirmations have helped many people achieve their goals and they can do the same for you. One thing that will give the affirmations more power is to look at any beliefs that are currently holding you back from your goals. Once you find those beliefs, you can attack them and destroy the power they have over you. It helps when your beliefs and affirmations are in alignment. It’s time to crush your goals!

Affirmation Definition: https://www.thefreedictionary.com/affirmation

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