A 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. Presented by
GET MOTIVATED!
Words of Wisdom for Inspired Workouts

2. Presented by
GET RID OF ALL THE
EXCUSES (and just do it)!
We all have a vision of what we want to
do, what we want to accomplish and who
we ultimately want to be. The only thing
getting in the way of achieving those things
is ... YOU!
“Carpe diem! (Seize the day!)”
“Live in the moment!”
“Face your fears!”
It’s human nature to make excuses, choose
the easier route and wait “another day”.
But ... that attitude didn’t help anyone get
closer to reaching their aspirations and
goals!
Don’t regret the decisions you’ve made in
the past that have put you in the position
you are in today. Take charge, move
forward and work towards achieving your
health and fitness goals ... RIGHT NOW!

3. Presented by
HAVE A MEANINGFUL
REASON.
Regardless of how good it is for you, most
people need to set goals to get motivated
to stay active and do what’s necessary to
stay healthy and stay fit.
When it comes to setting any goal (and
successfully achieving it), most people ask
themselves, “How am I going to do this?”
Unfortunately, they don’t ask the most
important question … “Why am I doing
this?”
Take the time to identify the reasons
why you want to incorporate exercise
and physical activity into your daily life.
Knowing why you want to change will help
you be more accountable to your actions
and make you more aware of the negative
consequences if you don’t stick to the
program.
By digging deeper and understanding your
true motivations for your actions, you will
be more successful in adhering to your
fitness program and achieving your long
term goals!

4. Presented by
SET THE RIGHT
EXPECTATIONS FOR YOUR
WORKOUT PROGRAM.
Most people start an exercise program
because they are looking to improve
something about their physical body.
Setting personal goals helps to keep
you focused and motivated as you work
towards achieving the end result.
Effective goals use the S-M-A-R-T principle.
S Your goal must be clear and specific.
M Your goal must be measurable.
A Your goal must be attainable.
R Your goal must be realistic.
T Your goal must have a time line
attached to it.
Measuring your progress on a regular basis
can be very motivating and an effective
part of any workout program. To avoid
possible disappointment and negative
thoughts, avoid comparing yourself to
others. They can be a negative distraction
that can possibly slow down your overall
progress.

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BELIEVE IN YOURSELF.
For some of us, believing in ourselves
can be difficult (especially when we
are challenged with a daunting task). It
may even seem impossible! Believing in
ourselves or having self-confidence doesn’t
always come naturally but you can work
towards it with a few helpful tips.
1. Get to know other people who are trying
to accomplish the same goal (e.g. losing
weight, running a marathon, etc.).
2. Stay realistic and objective (e.g. track
your progress objectively).
3. Celebrate the positive (e.g. pounds lost,
visiting the gym on a regular basis, etc.).
4. Listen to your supporting friends and
family members (they are objective
when you may not be).
5. Include daily affirmations to remain
positive.
Believe in yourself and the effort you put
into reaching your health and fitness goals!
The journey may be challenging but the
rewards and self-confidence that you build
over time is something that can last a
lifetime!

6. Presented by
CHOOSE TO TURN A
NEGATIVE ATTITUDE INTO A
POSITIVE ONE.
Happiness is a CHOICE. It’s not something
that just magically appears. People who are
genuinely happy recognize and appreciate
the positive things in their lives and choose
not to focus their energies on negative or
destructive things.
For example, if you haven’t lost weight you
can:
1. Be upset with the fact the number hasn’t
gone down, blame yourself and make
excuses.
--- OR ---
2. Be thankful you didn’t gain weight and
get motivated for the next workout.
Don’t regret the decisions you’ve made in
the past that put you in the position you are
in today. Take charge, move forward and
work towards achieving your health and
fitness goals ... RIGHT NOW!

7. Presented by
BE PATIENT.
There will be times when the exercise feels
impossible to do and we want to give up.
• Our muscles feel tired or weak.
• We listen to our inside voice that is telling
us we can’t do it.
• We lack the motivation needed to
take one more step or finish one more
repetition.
BE STRONG! FINISH WHAT YOU STARTED!
Keep in mind that the goal(s) you set out is
not one long race. It’s a collection of many
short races one after another. Finish one race
at a time. You know you can do it!
“Perseverance is a positive, active
characteristic. It is not idly, passively waiting
and hoping for some good thing to happen.
It gives us hope by helping us realize that the
righteous suffer no failure except in giving
up and no longer trying. We must never give
up, regardless of temptations, frustrations,
disappointments, or discouragements.”
~ Joseph P. Wirthlin
In the end, you will feel better about your
accomplishments and celebrate each victory
with pride!

8. Presented by
DON’T BE AFRAID TO FAIL.
In trying new things it is inevitable that we
will fail. It is how we learn.
Here are a few examples to put things into
perspective:
MICHAEL JORDAN:
“I’ve missed more than 9000 shots in my
career. I’ve lost almost 300 games. 26 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.”
SYLVESTER STALLONE:
His script for “Rocky” was rejected repeatedly
before it was accepted. In 1976, the movie
won Oscars for Best Picture, Best Director,
and Best Actor.
MIA HAMM:
Born with a partial clubfoot, Mia overcame
her physical challenges to become one of the
greatest female soccer players in the world.
Be open and willing to learn with each
experience. Find the strength and confidence
from within and in the end you will ultimately
succeed!

9. Presented by
CHANGE YOUR MIND.
The main obstacle that separates you from
successfully reaching your fitness goal is ...
YOU!
Our perceptions can be a powerful tool
(or a dangerous enemy) when it comes to
sticking to an exercise program. Regardless
of whether you think an activity is easy or
hard … either way YOU ARE RIGHT!
If we think an activity is easy and enjoy
it we are more likely to continue to
participate in it. On the other hand, if we
think the same activity is too difficult and
dislike it we are likely not to do it ever
again. It’s the same exercise but a different
mind set can change the whole ballgame.
If you are having a hard time getting
through your workouts or getting into a
“rut”, simply take a step back and change
your perspective. Find a new way to look at
the situation and focus on what you enjoy
about the experience. It will not only help
you stick to your workout routine, it may
also give you a whole new appreciation and
understanding of your workout experience!

10. Presented by
GET INSPIRED.
There will be days where working out and
exercising is the LAST thing you want to do …
even though it’s a priority and works towards
a fitness goal you have set for yourself.
When you need help getting your butt off
the couch and to the gym try looking for
inspiration in the following ways:
1. Talk to role models and/or the people in
your life that inspire you.
2. Read stories and/or articles about people
you find inspiring.
3. Read health and fitness facts to inspire
you to make lifestyle changes to better
your overall health.
4. Read fitness blogs and updates of real
people making real changes through
fitness and exercise.
5. Choose music with inspirational meanings
that gets you moving and ready to go!
6. Watch movies with inspirational stories of
adversity and overcoming challenges.
7. Choose clothes and fitness gear that make
you feel strong and unstoppable!
Inspiration comes in many forms and
harnesses all of your senses. Find the tools
that work for you and GET MOVING!

11. Presented by
EMBRACE CHALLENGES.
Whether you are someone new to fitness or
a professional athlete, exercise is not easy.
EXERCISE IS WORK!
“If it doesn’t challenge you, it doesn’t change
you.”
~ Fred Devito
But the workouts are more than just a series
of gruelling exercises at the gym. Every
time you go to the gym you are becoming a
better person ... inside and out.
Challenging your muscles with exercise
certainly promotes changes over time but
you also:
1. Learn how to commit to a goal.
2. Learn how to be accountable to yourself
(and others) and your fitness goal.
3. Build self-confidence and self-respect.
4. Become a role model for others around
you who are also working towards a fitness
goal.
These are lessons that have be learned
through experience. Embrace the journey.
Embrace the challenges. In the end, you
become the best version of you!

12. Presented by
DON’T SWEAT THE SMALL
STUFF.
When we wake up in the morning, we
tackle the day with the best of intentions
for our health and wellbeing. Unfortunately,
most of us don’t often end up where we
had hoped at the end of the day. The
reason for this is because of all of the
negative distractions that get in the way.
Every time we get distracted we have to
make a choice between: (1) moving towards
the finish line or; (2) getting off track.
In fact, the average adult makes about
35,000 decisions each and every day (that’s
approximately 35 decisions a minute)!
SO REMEMBER …
Your goals are far bigger and much more
important than all of the minor distractions
that will inevitably get in the way.
Make the right choices. Each decision you
make can be the difference between being
successful or not when it comes to reaching
the ultimate goal … living a happy, healthy
and fulfilling life!

13. Presented by
CELEBRATE YOUR SMALL
VICTORIES.
Although a person can wait until the very
end to celebrate their big accomplishment,
most don’t have the patience and give up
before they reach their goal.
To stay motivated along the way recognize
and celebrate your small victories and
accomplishments! Examples of small (but
significant) victories include:
• Completing all of the workouts
scheduled for the week
• Losing the first 5 pounds
• Increasing your weight by 10 pounds on
the bench press
There are lots of ways to celebrate your
victories without sacrificing your progress:
• Taking the day off from your scheduled
workout (but only one)
• Updating your workout music ( i.e. iTunes)
• Going on a weekend getaway (where
you can still be active and have fun)
Make your exercise journey a positive
experience as you work towards reaching
your goals!

14. Presented by
STAY FOCUSED ON THE
LONG TERM GOAL.
Of all people who start an exercise program
(on their own), 80% of them quit within six
weeks (half quit in the first three weeks).
This isn’t surprising because quitting is easy
while having the patience, perseverance
and tenacity to achieve results is difficult for
many people.
The first six weeks of a program can be
very discouraging because the work is
challenging, your muscles get sore, you
will experience setbacks in your workout
program, and you won’t notice significant
physical changes. In fact, it takes:
• 4 weeks for you to see results
• 8 weeks for your friends and family to see
a difference
• 12 weeks for everyone else to notice the
change(s)
Most people give up right when the work is
starting to pay off. DON’T BE THAT PERSON!
Trust in the process, have a realistic
expectation as you patiently work towards
achieving your goal.

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