RELATED: 7 Essential Nutrients to Support Longevity (No Matter How Old You Are)

The Benefits of Exercise For Quality of Life 

#1 Improved Mobility

If you’re experiencing joint stiffness, muscle weakness, or reduced flexibility, you’re not alone. These are common challenges that many older adults face as they age. However, regular exercise is one of the most effective ways to combat these issues and maintain or even improve your mobility! By incorporating simple stretches or mindful movements into your daily routine (with exercises such as yoga and pilates) you can gradually increase your flexibility and range of motion while also promoting relaxation and stress relief — win-win!

RELATED: What is Mobility Training & Why is it So Important

#2 Increased Bone Density

Did you know that as we age, our bones naturally become more brittle and more prone to fractures? In fact, after age 30, when most achieve peak bone mass, we start to lose more than we gain. By age 50, one in two women and one in five men will experience broken or fractured bones due to osteoporosis. However, exercise — specifically, weight-bearing exercise — is one of the best ways to combat this! Research has shown that weight-bearing exercises, such as walking, jogging, and strength training, can significantly increase bone density and reduce the risk of fractures in older adults. Another study found that postmenopausal women who engaged in regular weight-bearing exercise had higher bone mineral density in the spine and hip, two common sites of osteoporotic fractures.

#3 Decreased Fall Risk

Unfortunately, falls are a leading cause of injury and loss of independence among older adults, with 1 in 4 (14 million) older adults reporting falls each year. However, this doesn’t have to be you! By incorporating regular exercise, you can improve your strength, stability, and coordination and reduce the risk of falls or injury.

#4 Improved Strength

Speaking of strength, regular exercise is a powerful tool for building and maintaining muscle strength, especially as we age. As we grow older, we naturally lose muscle mass and strength, a condition known as sarcopenia. However, engaging in strength-building exercises (whether utilizing your own body weight or including various types of equipment such as weights or resistance bands) can help combat this age-related decline and improve overall strength and vitality.

#5 Enhanced Energy

That’s right, by moving more, you can actually gain energy! Research has consistently shown that regular physical activity is associated with increased energy levels and reduced feelings of fatigue. Whether it’s taking a brisk walk in nature or pressing play on a FitOn workout, energy is a huge bonus of exercise for improved quality of life. In addition to increasing blood flow and supporting sleep, exercise helps to release endorphins, our body’s natural feel-good hormones, that help boost both mood and energy.

How to Fit More Movement Into Your Day 

Walk Daily

Walking is one of the simplest, most accessible, and most effective forms of exercise that can easily be integrated into your daily routine. Whether it’s a walking meditation, a stroll around your neighborhood, or parking further away from your destination, every step counts. Find a goal that works for you, whether it’s a certain number of steps or minutes, and stick to it. For added accountability, grab a walking buddy and challenge them to join you! 

RELATED: What You Need to Know About Walking For Fitness

Include Resistance Training In Your Routine

To improve strength, increase bone mineral density, and maintain muscle mass, incorporating resistance training exercises into your workout routine can drastically help to improve your quality of life. Aim for two to three resistance training days per week, incorporating a mix of exercises that target your whole body (like squats, lunges, pushups, and planks). Modify as you need, or challenge yourself with light weights or resistance bands!

Ready to get started? Here are some great exercises to consider:

• Low Impact Pilates
• Standing Poses
• Tai Chi: Wild Horse

Consider Functional Fitness

Functional fitness exercises mimic everyday movements for improved strength, flexibility, balance, and coordination. Not only can these types of exercises help keep you healthy and mobile, but they can also help to improve your ability to perform daily tasks with ease and confidence. Whether it’s weighted walking lunges to mimic carrying heavy groceries to the house, or deadlifts to improve your strength and mobility when you bend down to tie your shoes or pick something up off the floor, functional fitness can help you stay strong and independent as you age.

Here are some FitOn exercises to consider:

• Functional Full Body Fit with Caroline
• Functional Strength with Kenta
• Functional Flex with Breann

RELATED: The Benefits of Functional Fitness For Improving Everyday Life

Bust Stress & Get Grounded With Low-Impact Exercises

The benefits of low-impact exercises like Tai Chi, yin yoga, and gentle stretching are endless. From reduced stress, to improved sleep, and enhanced mobility, including these exercises in your weekly (or daily!) regime is a simple way to improve your quality of life, at any age. 

Here are some of our FitOn favorites:

• Embracing Tai Chi
• Gentle Twists
• Intuitive Stretch
• Seated Mobility

Exercise Your Way to Improved Quality of Life!

Regardless of your age, exercise is one of the best ways to improve your quality of life and overall health. From improving mobility, strength, and energy levels, to reducing the risk of falls and injury, to supporting all the activities we perform in our everyday life, moving more comes with endless benefits. Whether it’s lacing up your sneakers for a daily walk, including resistance training into your regime, or trying something fun and functional like Tai Chi, find something you enjoy and stay consistent! And even if you’re brand-new to working out, it’s never too late to start reaping the benefits of exercise. So, get moving!

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Ahead, easy exercises that you need in your routine!

The 5 Best Exercises Everyone Needs (& How To Do Them)

Squats

When people talk about “functional” exercise, a squat is right at the top. You’ll use a squat to bend down to pick something up, lift a heavy box, or when helping your friend move their couch. But the squat motion is also used to go up and down stairs, as well as sit down and stand up, according to research. Squats effectively strengthen your lower body. And, because they’re a compound exercise (meaning they work multiple muscle groups at the same time), they’re great for increasing your overall body strength. 

Here’s how to execute a correct squat: 

• Spread feet slightly wider than shoulder-width apart 
• Keep feet flat on the ground with toes pointing forward or slightly outward
• Squat down so that your knees reach a 90-degree angle, keeping your knees over your toes
• Press up to straighten your legs and squeeze your glutes at the top.

Make it harder: Pick up dumbbells or use a resistance band around your thighs.

RELATED: A 30-Day Beginner Squat Challenge

Planks

What appears as a core exercise is actually a full bodyweight exercise that activates muscles in your arms, shoulders, chest, legs, and of course, your core, according to the International Sports Sciences Association. Plus, planks can be done anywhere (without any equipment), making them a convenient exercise to add to your routine!

Here’s how to get into plank position:

• Place your forearms and palms flat on the floor. Elbows should be under your shoulders.
• Your legs should be extended behind you with your toes on the ground. (Similar to a pushup position.) Beginners can also drop down to their knees.
• Engage your core and squeeze your glutes. Your butt should be in line with the rest of your body, not pointed up toward the ceiling or dropping down to create sagging in the middle.
• Look down at the floor. Hold for a designated time. (First try 15, then 30 seconds and work up.)

Make it harder: Elevate your feet on a step, rock back and forth on your forearms, or extend your arms straight and alternate tapping each shoulder with the opposite hand.

RELATED: 5 Impressive Benefits of Planks & How to Include Them in Your Fitness Routine

Step-Ups

The step-up, a move where you step onto a higher surface, such as a stair, step, or box, targets your butt, hips, and thighs, according to the American Council on Exercise (ACE). Research shows that the step-up is the best exercise to activate the glutes, far more than lunges, squats, and deadlifts. (Though those are all top-notch lower-body strength-builders, too.) Not to mention, they’re a highly effective exercise for building leg strength, improving balance and stability, and enhancing overall fitness and athletic performance.

How to do it:

• Stand with feet hip-width apart in front of a higher but sturdy surface, such as a stair. 
• Place one foot on the stair and press up to raise your body up so that both feet are on the stair.
• Step backward down the stairs. Repeat on the opposite side.

To make it harder: Hold a weight in each hand or step onto a higher surface (as long as you can do so safely). 

Lunges

Lunges are popular for a reason — they rather effectively strengthen your glutes and hamstrings, according to ACE. Keeping these muscles strong is key to healthy aging, as they’re vital for balance. And if you think that they’re, eh, slightly boring, there are a ton of variations to make a workout more interesting.

How to do it:

• Stand with feet shoulder-width apart.
• Step forward with your right leg, bend knees so that both knees form 90-degree angles. (Your knee should not hit the ground.) 
• Push with your right foot and step back to the starting position. 
• Repeat with your left leg. 

Make it harder: After you have the basic lunge down, try variations, such as backward lunges (step backward), lateral lunge (step out to the side), walking lunge (perform lunges right after the other while moving forward), elevate your rear foot, or perform jumping lunges.

Pushups

Pushups are tough for many people, but they’re aces at targeting chest and shoulder muscles, as well as triceps to build upper body muscle and strength. Even better: The pushup position is similar to an extended plank position (a plank with arms straight) and relies on your core muscles for stabilization, making them another way to target your abdominals. What’s key here is that beginners can make pushups more accessible by dropping down their knees to the ground. No shade here: This still supplies a killer upper-body workout.

How to do it:

• Get into a pushup position. Arms should be straight with shoulders over your wrists; engage your core and squeeze through your glutes. To modify a pushup for beginners, drop your knees to the floor. 
• Bend elbows and lower down so that your chest hovers over the floor.
• Push back up to the start position.  

Make it harder: There are so many variations to the pushup that you can try, including bringing your hands closer together or wider apart to perform the pushup, lowering all the way to the ground and picking up your hands for a second, and then pushing back up, or keeping elbows closer to your body to activate more of the triceps. Playing with the speed that you lower and push back up can also enhance the difficulty. 

Build Your Routine With the Basics

No matter if you’re a beginner or more advanced, adding these moves into your workout routine can do your body some good! If you’re just getting started, try these bodyweight exercises, modifying as needed. Need to spice it up? Make it harder with the addition of weights, bands, or more advanced variations! 

So, if you’re ready to build a well-rounded routine, these five exercises are a perfect place to start. For more inspiration or trainer-guided workouts, head to the FitOn app! With strength, beginner, and no-equipment workouts, there’s something for everyone.

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How to Take Your Cardio Workouts to the Next Level

Add Sprints

Sprinting can turn your cardio workout into an interval workout — and research shows it can aid in weight loss, boost your cardiorespiratory fitness, and improve insulin function (a major fat-storage hormone). Go ahead and incorporate sprints into a variety of workouts, such as running, cycling, the elliptical, stair stepper, or rower. Plan on performing a 30-second sprint and then 4 to 4.5 minutes of recovery, suggests the American College of Sports Medicine (ACSM). This might be 30 seconds of exercise at hard effort, followed by recovery of a light effort, such as slow jogging, cycling, or walking. Repeat 3 to 5 times. 

A 30-second sprint might feel like too much at first, so go ahead and start with shorter intervals (even as low as 6 or 8 seconds) and follow that up with a long enough recovery for your heart rate to decrease and your breathing slow again before starting the next sprint.

Switch Your Activity

The guidelines for exercise include getting in 150 minutes per week of moderate-intensity exercise, such as brisk walking. However, if you don’t have the time, turn things up a notch. You can reap the same benefit with 75 minutes of vigorous-intensity exercise — and yes, that’s cutting your workout in half. Make your walk a jog or run, swim laps, play singles tennis or pickleball (instead of doubles), or cycle on a hilly (not flat) route.

Add in Active Recovery

If you’re doing a high-intensity interval training (HIIT) workout, you’re probably feeling sweaty and tired at the end. But instead of sitting down with your bottle of water, consider going for a jog. People who followed up a HIIT session with a 15-minute moderate jog improved certain measures of fitness better than those who sat down, one study found. The jog didn’t actually help their muscles recover, but rather was a way to prolong the benefits from the HIIT session. So, crank down the intensity, and keep things going just a little longer.

RELATED: The Best Rest Day Activities to Support Active Recovery

How to Take Your Resistance Training Up a Notch 

Increase the Weight

Quick check: What weight are you lifting right now? If you can power through your reps easily with your current weight, pick up a heavier load for your next set of squats or shoulder presses. Lifting heavier builds muscle strength better than lighter loads, finds a review of more than 20 studies. 

To know if you’re lifting the right weight, you should be able to do about 8 to 12 reps before fatiguing. If you can crank out 15 or 20 no problem with your current weight, then that’s when you know it’s time to increase the load. Make sure, though, that you’re not going too heavy. You still should be able to perform each rep with proper form, which ensures you’re using your muscles as intended to lift the weight and safeguards against injury.

Add HIIT to Strength

HIIT is not just for cardio. HIIT is for strength work, too. Doing both together delivers the best of both worlds: better cardio fitness, blood sugar control, major calorie burn, and increased muscle mass, according to the International Sports Sciences Association. 

One way to make this happen is by alternating between cardio and strength moves. In this instance, your cardio periods would be the “work” portion of HIIT, while strength would be done as an active recovery. For example, do box jumps followed by pushups, then burpees followed by squats. The result is a full-body workout.

Give these HIIT-Strength workouts a try:

• Complete Strength
• One-Tough Bata
• Lit HIIT

Adjust the Rest Between Sets

The time you rest in between sets matters, and when it comes to improving your strength, make sure you rest for 60 seconds to 120 seconds — or more! — in between sets, research suggests. That might be shorter or longer than what you’re doing now. The research found that for newbie lifters, they’re best off going for 60 to 120 seconds of rest between sets. 

More experienced lifters, however, should allow for more than 120 seconds between sets to max out strength gains. (Though, more than five minutes is probably too long.) Longer rest isn’t slacking — it allows your body a chance to recover so that it’s not too fatigued going into the next set. Then, you can really go after it again, lifting (or increasing) your weight and completing the intended number of reps, without having to cut yourself short. 

So, how do you know if you are resting “enough”? You should feel psychologically and physiologically ready for the hard work ahead, the authors say. 

Take it to The Next Level, No Matter Your Workout or Fitness Level

How to increase workout intensity, made easy! With these easy-to-implement tips, take your workout to the next level, no matter where you’re at in your fitness journey! Simple fitness hacks like adding rests between your sets, upping the weight, adding in HIIT and sprints, and prioritizing active recovery are some simple ways to level up your workouts. Give these a try for a next-level fitness experience!

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The Importance of Moving Throughout The Day 

If you crushed your daily workout, that’s great! You’ve taken a huge step toward benefiting your physical and mental health. Plus, completing a morning workout means you’re more likely to make healthier decisions throughout the day when it comes to diet and food cravings. 

But that doesn’t mean you have to call it quits on movement for the rest of the day — even if you’re at the office! Daily exercise doesn’t negate the effects of too much sitting. While it can, of course, benefit your health, moving throughout the day (outside of your workout) is extremely important. To put it simply, our body is designed to move. 

Plus, on a happier note, adding more movement into your workday promotes a healthier mind and body! Aside from reducing your risk of illness, you’ll be more productive, energized, and focused. And who doesn’t want that? And it doesn’t take much to get the benefits — it can be as simple as stretching or standing up! 

So, let’s keep you active with these simple, seamless movement hacks.

How to Add More Movement to Your Workday 

#1 Offer to do a Coffee Run For Your Team

We’re not saying the coffee tab needs to be on you… (unless you’re feeling ultra-generous)! But why not offer to do the office coffee run? You’ll get some extra steps and a bit of fresh air while securing some major brownie points from your boss and co-workers. Sounds like a win-win-win. 

#2 Park Further Away 

Looking for a simple way to start and end the day with extra steps? Park further away! If you have a designated parking spot, use the furthest entrance from your office to enter the building. If you work Monday through Friday, these extra steps add up faster than you realize! 

#3 Take Your Lunch Break On-The-Go 

If you feel that afternoon slump creeping in, your lunch break is the perfect opportunity to boost your energy and clear your head. If you didn’t pack a lunch, walk to a nearby cafe or grocery store and grab a healthy bite! Need some store-bought snack inspiration? Try these tasty ideas.

#4 Schedule a Walking Meeting 

Whether you’re in person or on zoom, use your meetings as an opportunity to move. If you don’t need to be at a desk, put your AirPods in and take your call on the go! If it’s an in-person meeting, ask your co-worker or team to join you for an outdoor stroll while you walk and talk. Aside from the physical benefits of moving and grooving, new research from the University of Miami suggests that you’ll also be more attentive and productive while boosting your mood!

#5 Instead of Texting or Emailing Your Question, Get Up & Ask

How often do you text or email a question when your co-worker is standing feet away? We’re guilty of this too! 

Ditch the technology and use this as an opportunity to move your body. Plus, after all that WFH time, it’s nice to connect with others face-to-face. And honestly, you’ll probably get a response much faster! 

#6 Set An Hourly Timer As a Reminder to Move

Set an hourly timer as a constant reminder to keep moving. It doesn’t have to be anything extravagant or time-consuming — even 2-3 minutes of movement is great! Stretch, get water, even hit the restroom for a bathroom break. Whatever you have to do to move! 

#7 Take the Stairs Whenever You Can

Skip the elevator and take the stairs as much as you can! Does your building have a bathroom on the second floor? Maybe a coffee or break room downstairs? Use it as an opportunity to increase your steps! You burn an estimated 3-5 calories per flight of stairs — if you’re adding in some extra steps throughout the day, it adds up.

#8 Start a Movement Challenge with Your Co-workers

For extra motivation and added accountability, get the office involved! Start a movement challenge with your co-workers and make it fun. Everyone has smartwatches nowadays — use the technology to your advantage! Have each employee keep track of how many steps they walk per day. At the end of each day, record your steps. Tally it up at the end of each week and announce the winner! Who knows, maybe your boss will treat the winner to a coffee or lunch to support your efforts to stay active and healthy at work!

#9 Designate Movement Stations in Your Office

Designate certain tasks or areas of the office with a specific movement or exercise and get your co-workers in on the fun! Every time you go to the printer, do 10 air squats. Each time the phone rings, do a set of calf raises. When you stand up for a bathroom break, do an extra loop around the room or hallway. Asking your co-workers to join in on the action not only adds an added layer of motivation but also makes for a healthier office environment!

#10 Keep a Resistance Band in your Desk 

By keeping a resistance band in your desk, you could be sculpting those inner and outer thighs all day long (without anyone knowing)! Grab our new FitOn Sculpt Resistance Bands and tone those leg muscles. While you’re seated at your desk or chair, slip the resistance band around your thighs. With your heels pressed firmly into the floor, pull the band apart, engaging your abductor muscles — simple, right!?

#11 Make Your Lunch Break Sweaty

Ok, it doesn’t have to be sweaty (unless you have time for a shower). But, can you squeeze in a workout during your lunch break? Even a long walk or simple bodyweight workout! Ask your office bestie to join you for some friendly competition. Eat a light lunch earlier in the day, or grab a filling shake on your walk back to the office!

#12 Walk to The Trash Bin Furthest Away From Your Desk

It might sound silly to walk across the office every time you recycle scrap paper. But think about all those extra steps you’re getting! It’s a fast and efficient way to increase your movement throughout the day and send blood flow to your lower extremity. Goodbye, tight, sore hips!

#13 Volunteer to Do The Heavy Lifting Tasks at Work

Does the water jug need to be changed? Did you get a UPS delivery for office supplies? Maybe a bulk Amazon order? Offer to do the heavy lifting! Try deadlifting the water jug before squatting down to place it on the stand. Or, instead of carrying all the packages at once, take several trips to carry them inside. It all adds up!

#14 Use a Standing Desk

Aside from strengthening your leg muscles and improving your balance, simply standing up can help you shed some extra calories! According to Harvard research, simply standing can benefit your health. You’ll burn more calories compared to sitting and reduce your risk for obesity, diabetes, and cardiovascular disease!

And if you don’t have access to a standing desk, simply stand at your desk. You’ll get the same benefits. 

#15 Sit On An Exercise Ball 

Speaking of getting creative at your desk, try on other movement hacks like swapping your chair for an exercise ball. The benefits? You’ll improve your posture and engage your stabilizer muscles — a simple way to activate your core! 

#16 Bike to Work 

If it’s feasible, opt for an eco-friendly commute and bike to work! In addition to burning some extra calories and reducing your carbon footprint, biking to work is an easy way to boost your daily movement. Plus, you’ll support your mental health with the brain-boosting benefits that come with cycling (and other forms of physical activity). 

#17 Stretch It Out

Take a break from your screen and stretch it out. A simple stretch can reduce fatigue, improve posture, reduce the risk of shoulder, neck, or back pain, and even reduce your risk for carpal tunnel from all that typing.

The best part? You can do this anytime, anywhere. Whether you’re working from home or at the office, these simple work stretches can help!

You can also browse the At-Work category in the FitOn app for some quick, guided classes you can do during your work breaks! 

Our Body Was Made to Move!

There you have it — seventeen simple movement hacks to sprinkle into your workday. From walking meetings and office challenges to desk workouts and movement reminders, staying active in the workplace is easier than you think. Get the office in on the fun and build a healthy work environment! Aside from benefiting both your mental and physical health, you’ll be more energized and productive at work. So, why not give it a try?

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The Science on Habit Making 

According to research, long-term habits are ones you do on a weekly, routine basis, implementing them at consistent times throughout the day. While it’s common knowledge that it takes 21 days to make or break a habit, science suggests it can be anywhere from 18-254 days. Like most things, it’s not so black and white! It depends on your goals, support system, lifestyle habits, motivation, and overall health, among other factors. The key to making a habit stick is continuously repeating the desired habit or behavior. The more you repeat the behavior, the more likely it is to become a habit!

Ahead, we’re sharing our top tips on how to make exercise a habit (one that sticks)!

9 Simple Tips to Make Exercise a Habit 

#1 Set Out Your Clothes 

One of the best ways to make exercise a habit is to plan ahead and eliminate any factors that stand between you and your workout. Setting out your workout clothes the night before makes it easy for you to throw on your outfit and hit the gym — before you have time to make excuses or get distracted! If you make this a mindful part of your morning routine, it will soon become habit! 

Not a morning person? Plan ahead by packing your workout clothes in your work bag so that you’re ready to move whenever the opportunity arises in your day.

#2 Plan Your Workout 

Draft up a rough workout schedule for the week, so you have a plan in place! Maybe you do an arm toning workout on Monday, a FitOn HIIT sesh on Wednesday, get a brisk walk in on Thursday, and finish out the week with yoga or Pilates. Having a plan in place will help you stay motivated and committed to your goals and your workout routine. Repeating this at the beginning (or end) of every week is a great way to make exercise a habit.

RELATED: The Ultimate Guide To Starting A Home Fitness Routine  

#3 Pencil It In 

Now that you have a schedule in place commit to your schedule! Add it to your calendar as if it were a meeting — you can even think of it as a meeting with yourself. And just like any other meeting, if you continuously blow it off, your goals will be that much harder to reach. So, schedule in a FitOn workout, block off your lunch break, and show up prepared and ready to go!  

#4 Find a Workout Buddy

Even the most motivated people go through periods where they find themselves unmotivated. We’re human, it’s bound to happen! One way to steer clear of this workout rut? Enlist a workout buddy! It can be easy to skip your workout or make excuses if you’re purely relying on self-motivation to keep you accountable. But, according to research, if you have someone on the other end depending on you, you’re more likely to commit to a routine and follow through! Plus, working out with a buddy is more fun. A little friendly competition, anyone?  

Want to invite your friends and family to get in on the fun? Inviting friends to FitOn is easy! By going to the friends tab in the app, you can select friends from your contacts and send them an invite.

#5 Take Your Work Calls On The Go

Ever heard of walking meetings? If work allows, plan your calls and meetings on the go. Whether it’s a virtual call or in-person lunch, hitting the pavement and walking while talking is a great way to get some movement in (while effectively managing your time and busy schedule). Plus, exercise has been shown to increase productivity and boost creativity! A win-win.

#6 Find A Workout That Makes You Feel Good 

HIIT workouts may be trendy, and your BFF might get the toned, lean arms you’ve always wanted from her Megaformer Pilates class, but that doesn’t mean they’re the best workouts for you. If you love them, amazing! But the important thing is finding a workout that makes YOU feel good and is best for YOUR body! Sticking to a workout routine is all about finding a workout that makes you feel good both inside and out.

Need some help getting started? Hit play on the FitOn app and head to our workout library. With everything from Pilates to HIIT to strength training and yoga, you’ll be sure to find something that works for you and your needs!

#7 Set Small, Attainable Goals

Think about how good you feel when you check off your to-do list or crush your goals. It feels pretty motivating, right? Well, that’s the basis behind this hack for how to make exercise a habit! As they say, slow and steady wins the race. Rather than setting unrealistic goals and getting down on yourself for not hitting the mark, set yourself up for success by starting small. Say goodbye to that “go big or go home” mentality, and invite in a healthier mindset with small, actionable steps. 

Instead of making your goal workout seven days a week, start with a goal of three days, maybe four! And, these workouts don’t have to be hour-long gym sessions or boutique fitness classes, either. You can get all the benefits with a 15-minute workout in your kitchen. If you’re still feeling motivated to move on those other four days, does that mean you can’t? Of course not! But, think of it as a bonus! You hit all your exercise goals, plus even more! Sometimes these mental tricks help us form a habit by reinforcing positive behavior and a positive mindset. Plus, with these small goals, you’ll be laying a solid, sustainable foundation for those larger long-term goals you want to nail. 

RELATED: How to Set Fitness Goals That Stick

#8 Commit to Just 5 Minutes 

Speaking of small goals, commit to a daily 5-10 minute workout. Even on the busiest of days, we all can squeeze in a quick five minutes of movement! Maybe you do a 5-minute ab burner, complete 50 burpees with 5 spurts of 10 burpees spread out throughout the day, or lace up your sneakers for a mile walk or jog with your pup. After a while, you’ll crush these 5 to 10 minutes without even thinking — you may even notice yourself racking on the minutes! 

#9 Plan Recovery Days Into Your Schedule

You’re working your body hard in the gym, you’re eating the right foods, and you’re even making a conscious effort to reduce the stress in your life. But part of seeing the results you are working so hard for includes prioritizing recovery days too! Without rest, your body won’t have the proper time to recover, and it could actually plateau and hinder your results. Plus, you run the risk of burnout. So, just as you look forward to your workouts, start looking forward to your recovery days, too!

RELATED: What is Overtraining Syndrome + Why it May Stall Results 

The Takeaway 

Think outside the box and find creative ways to get moving! Remember: movement isn’t limited to planned workouts or fitness exercises. Think: taking the stairs instead of the elevator, walking to get a coffee versus driving, going on a hike or bike ride, and even taking your dog for a longer than usual walk. All movement is beneficial movement! And the more you move, the better you’ll feel. The better you feel, the more motivated you’ll be to keep moving! See the cycle happening here? That’s how healthy habits are formed. 

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RELATED: What You Need to Know About Walking For Fitness

The Benefits of Walking

Whether you’re trying to reach your weight loss goals, improve your health, or find a low-intensity workout to incorporate into your fitness routine, look to walking for exercise.

The benefits of walking include: Improved cardiovascular health, improved performance and recovery, improved energy, productivity, and creativity, and enhanced mood. Walking has also been shown to support weight loss efforts.

The best part? Walking is one of the easiest ways to add a little extra movement into your day, and it can be performed anywhere, anytime. All you need is a pair of sneakers and a little motivation.

While getting in extra steps can be a casual addition to your day, you can also make it more intentional and maximize the burn. That’s why we’ve put together a list of ten ways you can turn a leisurely stroll into a calorie-torching workout.

RELATED: The Amazing Benefits of Walking

10 Ways to Burn More Calories While Walking

#1 Add An Incline

Do you really want to get your heart pounding and torch some major calories? The number one way to increase your effort while walking is to find some incline. According to research, climbing a hill will send your heart rate (and overall calorie burn) sky-rocketing. Plus, incline workouts activate your glutes and hamstrings, giving you some added toning.

#2 Make it Brisk 

The faster you walk, the more calories you’ll burn. Find a routine (or distance) you can repeat regularly. Find out how long it takes you to complete the route. Then, try and beat that speed every time after that when you want an extra challenge. 

#3 Sneak in a Little Strength 

Add some walking lunges, froggy jumps, and side steps to get your heart rate up, and add some extra muscle sculpting to your walk. The more muscles you activate, the more calories you burn. You can also find a park bench or some grass to stop and do some push-ups, (jump) squats, mountain climbers, burpees, step-ups, or any other strength activity you feel like.

#4 Listen to Music

Listening to upbeat music has been proven to make people walk faster without even realizing it, resulting in a greater overall calorie burn. And in addition to blasting calories, research suggests jamming out to music can improve performance, endurance, coordination, and motivation!

#5 Make It A Full Body Movement 

Don’t let your legs get all the glory. Adding a little arm pump to your walk helps increase your speed and your heart rate. Don’t be shy — let those arms fly.

#6 Add in Intervals

Just like you would during a HIIT workout or run, challenge yourself to walk as fast as you possibly can for a short distance and then slow down to recover for 15 to 30 seconds. Repeat at least ten times to create an afterburn effect where you’ll burn extra calories for up to 24 hours. Research shows walking at various speeds burns up to 20% more calories than keeping a consistent pace!

#7 Activate Muscle-mind Connection

Did you know that you can get more out of your workout just by being intentional with your movements? Focus on pushing off the balls of your feet, squeezing your glutes, and engaging your hamstring every time you step. The more muscles you can activate on each stride, the more effort (or calories) your body will use. 

RELATED: Combining Mindfulness with Exercise: What You Need to Know

#8 Get Competitive 

Grab a partner and add a little friendly competition into the equation. Challenge each other to walk a certain amount of steps or miles per week! Having an accountability buddy and a goal might motivate you to ramp up your steps and intensity and burn some extra calories in the process.

#9 Download the FitOn App

Speaking of motivation, download the FitOn App and find walking workouts that will inspire you to lace up your sneakers and get moving! Get started with this Walking Fitness workout with Bree Koegel. In 17 minutes you’ll walk it out to tunes while you work your total body.

#10 Top it Off With a Stretch 

Prep your muscles for your next workout and end your walk with a stretch. Stretching is key to helping release any muscle tension, reduce your chance of injury, improve your posture, manage stress, promote circulation and enable your muscles to work more effectively. 

Need a little guidance? Browse the stretch category in the FitOn app. 

Live Your Best Life and Add Walking to Your Routine

There’s nothing like coming back from a solid walk with a fresh perspective, ready to tackle a productive day or wind down afterward before settling in for a cozy evening. 

Let’s give walking its much-deserved moment of glory and burn some extra calories while we’re at it.

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Ahead, we’re sharing what you need to know about how to prevent biting off more than you can chew when it comes to your fitness goals and then how to create a path to create a fitness routine you can stick to all year long.

7 Ways To Create a Doable Fitness Routine 

Start Small & Work Your Way Up 

Clinical psychologist Kevin Gilliland, PsyD, from Dallas, TX — an avid exercise enthusiast, cyclist, and triathlete — says there’s an antidote to those ‘too big”’ fitness goals:  “Start small,” he says. “I know a 5-minute workout might make you feel like ‘Why bother?’” he said. But there is a point, and it’s a big one: it helps you build momentum.

Think of it this way: you can try a five-minute workout. Whether it’s a warm-up or a quick cardio sweat session, just give it a shot. Even if that’s all you have time for! If you feel like you can do more, take it from there. See if you have the time (or energy or mental fortitude) to keep going. If not, that’s okay! You got movement in today — give yourself a high five (no pun intended). If you’re ready for more, then yay! You’re on a roll. 

Set Goals & Reward Yourself 

Speaking of those five-minute workouts… Reaching the goal, in and of itself, is a reward. But celebrate the benchmarks along the way, too! “I wish that I had long ago appreciated how even a modest goal when successfully reached, can have a major impact on the quality of trajectory of one’s life,” says clinical psychologist Dr. Forrest Talley, Ph.D. He explains that if you give yourself a small, doable goal (one that’s part of your overall plan), and you then achieve that small goal, that tiny victory has a major impact on your mental health and your ability to keep going toward those bigger objectives. One positive action begets another.

Choose Workouts You Enjoy

If it’s not fun, you’re not going to do it. Think about that library book you haven’t returned, the dry cleaning you haven’t picked up, that one thing on your list you always say you’re going to do but never get to…. The common theme? It’s just not fun. 

And of course, working out isn’t always fun. Even on your best day, with your favorite workout, it can be grueling. But making it as fun as possible means that you’re eliminating those barriers to entry, making your path to fitness success even clearer.

The easiest way to do this is to give yourself plenty of options, and test out different types of exercise to see what lights you up. How to create a doable fitness routine is as simple as finding what’s best for you.

Drop the Perfection Mindset 

Avoid setting goals that mandate you do something every single day without fail; this can set you up for the feeling of failure when you miss a day. Life happens. It’s virtually impossible to do something every single day.

Take it from this author: one of my most discouraging New Year’s resolution experiences came from the year I decided to meditate daily. I wanted a ‘perfect’ 365-streak on my meditation calendar. The day I missed meditation was the day I started spiraling down into that failure mindset, when in reality, I had meditated so much more than the year before, and it had only been a couple of months. Unfortunately, that feeling of failure kept me from staying on top of the meditation routine. Lesson learned!

By giving myself more leeway (and grace!), I was able to incorporate meditation into my routine again — without the daily expectation (though it’s still a goal in the back of my mind!). 

Don’t Overtrain: Be Sure To Take Rest Days! 

Burnout is real, and it hinders your success. Going too hard and doing too much doesn’t get you to your goals more quickly, it actually can end up slowing you down. Pace yourself! This journey is a (metaphorical) marathon, not a sprint. Some of you might be reading this and thinking, not a problem, today is my Netflix and sweatpants day. Others might need a bit more help taking that proverbial chill pill — in which case, we can recommend some rest-day recovery stretching, meditation, and yoga. Just don’t forget to recover, friends.

Challenge Yourself To Try Something Brand New 

Speaking of burnout, are you feeling tired of your usual workouts? Mix. it. UP! If you’ve been all Tabata, all the time, maybe it’s time to try some yoga. If you’ve been in Down Dog since what feels like 2017, give some cardio kickboxing or dance a try. Maybe you’ve been all cardio and no strength… time to explore some Pilates!

Give Yourself The Right Tools

No matter what goal you set, or how big it is, make sure you have a plan in place so the path toward success is clear.

One of the easiest ways to do this? Download the FitOn app (hello, it’s free!). The app will help you with so many of these other tips — you’ll get to choose workouts you enjoy because there are so many to choose from; you can challenge yourself to try something brand new with a new type of exercise, new trainer, or new format; you can start small with five-minute workouts.

FitOn will help to add fitness variety with hand-selected workouts in the app as well; you can set those workout reminders to keep you on track, work out with friends to incorporate accountability, and sweat with some world-class celebrity trainers. 

The Bottom Line: Make Your Fitness Routine Work For You 

The old trope “a little goes a long way” is so true here. The takeaway from all of these tips is to make your life easier. When thinking about how to create a doable fitness routine, start small, give yourself a clear plan (no guesswork!), celebrate even the littlest victories, make it fun, try to not be a perfectionist, rest, mix it up, and have the right support in place. Good luck with your new routine — we’re here for you, but we know you’ve got this.

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With that said, it doesn’t take a miracle to become fit, even when motivation is fleeting. In fact, reaching your fitness goals rarely stems from unwavering motivation. It comes from knowing that motivation will never be constant and instead, focusing on your mindset. 

Getting fit takes a shift in the way you think — you must learn to feel comfortable with the uncomfortable. You won’t feel like working out every day (we’re human, it’s just the truth). And, while the urge to hit snooze on your workout wake up call could be a sign of burnout (and may mean you need a rest day), most of the time, it indicates a negative thought loop that’s killing the rockstar mentality you’re totally capable of adapting to be fit and healthy. 

If this sounds like a complex concept, don’t fret. We are sharing ten very specific workout hacks that will shift your mindset so you can reach your goals. 

10 Workout Hacks That Will Give You An Unstoppable Mindset 

#1 Set Small Fitness Goals 

If you really want to stay committed to your workout routine, find your ‘why’. Why do you want to work out in the first place? What are your goals? Maybe you want to get leaner or stronger. Maybe you’re looking for a way to destress or boost your mood. Maybe you just want to improve your overall health! There’s no right or wrong answer here – this is about you and your personal goals. When you get clear on your own personal goals, sticking to your fitness routine becomes that much easier.

#2 Write Out Your Workout Schedule to Meet Your Goals

Speaking of goals, start writing them down! This includes both your long-term (and short-term) fitness goals, as well as your weekly workout schedule. At the end of every week, set aside time to plan for the week ahead and schedule in your workout routine. By doing so, you’re 42% more likely to reach your goals — all because you wrote them down! Crazy, right? 

Once you’ve made your workout plan, ‘favorite’ your workout picks for the week on the FitOn app, and set workout reminders for that added motivational boost when you need it the most!

#3 Set Out Your Workout Clothes The Night Before

Plan out your workout outfit the night before – your leggings, socks, sneakers, etc. And if you’re working out at a gym or studio, prep your workout bag while you’re at it! Pack anything you’ll need, like a jacket, deodorant, hairbrush, or headband – make sure you’ve got it all. 

By having your workout outfit (and bag) all ready to go, you’re removing any obstacles that could prevent you from skipping out on your workout (like stopping at home to grab your bag… because we all know where that leads).

#4 Put on Your Workout Clothes to Get in The Right Headspace 

Have you ever heard the advice to dress for the life or career you want? The same applies to your workout! Putting on your exercise clothes helps communicate to your brain that a workout will happen. If morning workouts are your thing, put on your outfit before you even brush your teeth! If you like to sweat it out later in the day, change into your outfit before you leave work (since you’ve already prepped and packed your bag). It may sound simple, but the act of getting dressed will help put you in that “I’m going to work out” mindset. 

If you’re working from home, why not wear them all day? That way, when you wrap up your last call or task, you’re ready to get a sweat in. No changing required all while looking cute and comfortable all day long. This is what #winning looks like. 

#5 Find a Fitness Buddy (With Similar Workout Goals)

While any fitness buddy is great, finding someone who shares similar goals can help inspire and motivate your movement. If you’re both working toward a similar goal, you’ll likely benefit from similar style workouts and exercise schedules. Plus, if you’re lacking motivation, your partner will be there to remind you of your goals (and vice versa!) And, there’s always the added benefit of friendly competition! 

Want to invite your friends and family to get in on the fun? Inviting friends to FitOn is easy! By going to the friends tab in the app, you can select friends from your contacts and send them an invite.

#6 Don’t Be Afraid To Make It Short 

Remember: all movement is good movement! If you don’t have the time (or energy) for your original schedule, don’t call it quits on your workout altogether – do what you can. Maybe it’s 5 minutes or maybe it’s 20. Regardless, don’t be afraid to make your workout short. And who said short workouts were insufficient, anyways!? Clearly, they’ve never done a HIIT workout… because IYKYK. With that said, don’t underestimate the benefits of a simple walk, either. The idea here is that all movement – regardless of duration or intensity – can support your goals and help keep you consistent with your fitness routine. It all counts!

#7 Maintain a Healthy Routine Outside Of Your Workout Routine 

I’m sure you’ve heard the saying, “the secret to success is found in your daily routine.” Well, they were on to something! Because it’s true – your daily lifestyle habits outside of your workout routine have a huge impact in keeping you motivated and consistent with your workouts. Having a balanced routine and healthy lifestyle habits with things like adequate sleep, nutrient-dense foods, and stress-management techniques is key to your success. And it makes sense, doesn’t it? If you’re properly rested, hydrated, and fueled, you’re going to perform better, recover faster, and be that much more motivated.

#8 Take Mindful Rest Days to Crush Your Workouts 

Speaking of healthy habits, your recovery process is just as important as your workouts. Taking one to two scheduled rest days per week can actually enhance your goals by preventing injury and burnout. Just as its name implies, rest days give your mind and body time to rest and recover so you can head into your next workout ready to crush your goals.

However, to stay on track, don’t completely lose sight of your goals on your off-time. Remember how we talked about healthy daily habits? Those habits are important on your rest days, too! Remember to hydrate, refuel, and get a good night’s sleep. Active recovery modalities like foam rolling, yoga, and stretching can be beneficial too! 

And if you’d rather use your day to totally relax, make it a mindful rest day! Consider what you want to accomplish and create space for visualization. 

Take five to ten minutes to get comfortable, close your eyes, and visualize yourself crushing your next workout. How do you feel before? During? After? What does your body feel like? Where are you? Do you feel euphoric? Tired but motivated? Focused? 

Deciding how your workout will go before you even do it will increase your commitment to regular exercise making this one of those workout hacks that may take your fitness game to the next level.

#9 Celebrate All Wins! (yes, even the small ones)

Think about the last time you gave yourself a pat on the back. Maybe you got a promotion at work or had an amazing first date. Remember that feeling of pride? Joy? Like you were on top of the world? Those feelings are no accident. 

Aside from exercise, celebrating (such as celebrating those small wins) releases serotonin and dopamine, our happy hormones. Aside from promoting feelings of happiness and pleasure, these hormones also increase our intrinsic motivation. Dopamine, in particular, is associated with motivation and reward – the more you release, the more motivated you feel! 

And, you don’t have to wait until you reach a major milestone to feel this motivating sense of gratification. In fact, celebrating small wins has proven to make reaching the big goals more likely. 

Give yourself (or a friend or partner) a high-five after pushing through an exhausting set of burpees. Buy yourself a new cute workout outfit after a week of staying on track. Or plan a celebratory healthy, home-cooked meal when you choose to work out that day instead of binge-watching your favorite series. 

#10 Practice Self-compassion and Focus on Progress Over Perfection 

No one is perfect, and your fitness journey definitely won’t be either. You’re human, after all. It’s extremely important to show yourself some self-love and compassion when things don’t go as planned. 

Many well-intentioned people mistakenly think beating themselves up will motivate them to get back on track. The opposite is actually true. Keeping your mind calm and collected through the ups and downs helps you get back on track faster. 

After all, exercise is a form of self-love, and if you don’t love yourself, you’re less likely to want to work out. Think about it! 

Make Exercise a Fun Habit!

One of the easiest ways to stick to your fitness goals is to find workouts you enjoy doing. This way, exercise becomes a celebration of its own! Getting and staying fit is a lifelong process, so it’s important to enjoy the journey.

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Ahead, find out how to up the calorie burn this winter while also staying motivated to keep showing up to your workouts. 

Do You Burn More Calories in Colder Weather?

Just because you’re not sweating buckets outside doesn’t mean that you’re not getting in a good workout. In fact, it may be quite the opposite. One study found that women burned an average of 2884 calories per day in temperate climates, but that increased to 3837 calories per day in cold climates, according to 2017 research in the American Journal of Human Biology. That sounds like a huge difference, but it’s important to know that the subjects were participating in rigorous physical activity (hiking or snowshoeing/cross country skiing/snow shoveling) and camping in high altitudes outdoors during this time. All that to say: The study results don’t suggest that going outside for a four-mile run in the cold will help you burn an additional 1,000 calories, but it does suggest that the body may burn a few extra calories as your metabolism increases in order to help keep your body warm. 

Another study on participants who wore specific cooling devices like a vest and drank cold water (the goal was to induce shivering) burned more calories, particularly from fat, found a 2019 study. (This was done on just 14 people, which is extremely small. More research is needed.)

Finally, cold exposure also activates a type of metabolically active fat called brown fat, notes an article in Molecular and Cellular Endocrinology. Brown fat is especially useful because it helps your body maintain its happy weight. For example, if you eat a high-calorie meal, brown fat will help burn off those calories to keep your body in balance. (Pretty cool, right?) So, it’s a good thing to have more brown fat.

7 Ways to Burn More Calories in Colder Weather 

Exercising in the cold can be a blast — and it’s a nice way to switch things up. Here’s how you can make the most of it, whether you’re seeking a solo workout, an exercise that’s more play than work, or a good time with friends.

Shovel Snow

Just snowed? Pop in a podcast and get out there with your shovel. A half-hour of snow shoveling burns 191 calories for a person who’s 140 pounds, according to the calculator from the Calorie Control Council. The next day, don’t be surprised if you’re wondering why your shoulders and arms are so sore. Just remember to use proper form when lifting snow, relying on your legs for help (not your back). 

Sled With The Kids

There’s a lot of work — and laughter — that goes into trudging up a sled hill with your kids for a quick ride down. Repeat that for an hour, and you’ve torched 445 calories. Plus, you’ll leave with a happy winter memory of a whole lot of laughter from accidentally sliding down backwards or gently running into a snowbank. Bonus: You get to warm up with almond milk hot chocolates with the kiddos afterwards. 

Cross-Country Ski

You don’t need to go to a ski hill to ski. Cross-country skiing is an amazing full-body, intense cardio workout that burns more than 500 calories per hour. You will really push yourself while cross-country skiing, but you’re surrounded by so much natural beauty (snow-capped trees! Deer, and bunny tracks!) that you’ll get a big mood boost just by being out there.

Stack Firewood

Why not take onerous tasks and make them count as your workout for the day? If you live in a cold climate and love a good fireplace moment, you’re going to be buying firewood. Taking the time to stack it on the side of your house for the winter burns about 160 calories in a half-hour. And you’ve just checked off two things for the day. 

Go Ice Skating

Unless you grew up ice skating as a kid, you’ll probably fall on your butt a few times. And that’s okay! In fact, it’ll make the whole event even more enjoyable. (More laughs = Better time.) An hour of ice skating torches about 450 calories. 

Taking a Walk Outside

Grab your neighbor and head out for a walk. All you need is to dress for the weather, meaning wear thick gloves, a scarf, a warm hat, and a big coat — whatever you need to feel comfortable on the go. Another idea: Plan to meet at your local coffee shop, grab a hot beverage, and then head out for a walk around the area. The promise of a latte (and some good convo) may be all you need to get out there.

Sticking it Out Indoors

Sometimes, the weather is terrible. It’s below zero. The wind is whipping you around. It’s sleeting or snowing heavily — no need to try to tough it out. Stick with your go-to FitOn workout in your living room, whether that’s a strength-based workout, a sweaty HIIT session, or a dance class. Bonus: You can wear whatever you like.

Don’t Be Afraid to Try Something New This Winter

Winter workouts are a great way to shake up your exercise routine, and you can increase your strength and cardiovascular health by doing seasonal chores (such as shoveling snow) or finding time for fun activities (such as ice skating with a group of friends). Whatever you choose, you can go into the spring and summer being fitter than ever.

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RELATED: How FitOn Trainers Stay Motivated to Work Out

Why Mantras Work to Keep You Motivated

How many of you wake up every morning and jump out of bed motivated to sweat it out? I know I don’t!! Motivation won’t always be there day in and day out. And when your day is jam-packed and your stress is running high, it can be easy to talk yourself out of your workout for lack of time or energy. That’s why sticking to a fitness program comes down to your mindset! Yes, the words you speak to yourself — whether out loud or internal — are so powerful in both your fitness journey and overall health! If you truly believe you can reach your goals, you will. But if you’re doubting yourself and stuck in that negative mindset, sticking to a workout plan may feel a little trickier.

Luckily, we have the perfect pick-me-up to do the trick. 

Enter: motivating fitness mantras. If you have a meditation practice, you may already be familiar with the idea of using mantras to change your mindset. A mantra is a positive affirmation that you will use every day to change your subconscious negative thoughts — which linger in the background without you even noticing — to conscious positive thoughts. 

The negative subconscious thoughts you have around exercise (or anything, really) are much more powerful than you think. Negative self-talk can lead to feelings of depression, stress, and anxiety, plus it has a direct impact on self-esteem, productivity, and motivation. 

This is why simply creating powerful, positive thoughts can get you to your fitness goals quicker. 

And we’re making it easy for you with these ten powerful fitness mantras that will start to create big shifts in your mindset and help get you back on track.

RELATED: 8 Genius Motivation Hacks You Haven’t Tried Yet

10 Motivating Fitness Mantras 

#1 I Do Not Need to Be (or feel) Perfect to Have a Great Workout Today 

Remember what we mentioned above about motivation? Well, you’re not going to feel motivated or energized to work out every day. It’s just not possible as a human being. But you know that, that’s why you’re here! If you’re feeling sore or downright exhausted, check in with your body. Some days you’ll need the rest, which can actually enhance your performance and fitness goals! 

But, if you’re skipping out on your workout plans due to mental chatter, show yourself some grace and try your best to get in some exercise anyway. Reminder: your workout does NOT need to be perfect! What is perfect, anyway? Our workouts should be highly individualized to our goals, our body, and our needs. So, drop the self-criticism and flood your mind with positive, motivating thoughts!

#2 I Love My Body and Want to Give it What it Needs 

Your workout is meant to make you feel good, not to serve as a punishment. It’s so important to remember that exercising is an act of self-love. The more of it you have for yourself, the more likely you are to stick to your goals. Our bodies naturally want to move, so show yourself some love by working up a sweat! If you catch yourself in a pattern of negative self-talk, take a minute to repeat this positive affirmation: “I want to work out because I love my body. I want to workout to give my mind and body what it needs”.

#3 All I Need to Do is Start, The Rest Will Come 

This is one of our go-to fitness mantras on days where you want to throw the towel in, or don’t even know where to start. But, just know that sometimes the first step is the hardest part. 

It’s easy to look to the future, visualize your workout, and let thoughts of self-doubt creep in. Will I even be able to push through? Am I strong enough to do this exercise? We’ve all been there. Just focus on starting and let your mind catch up with your body. Remember: it doesn’t need to be perfect. And once you get started, you’ll be reminded of just how good it feels!

#4 I Strive For Progress, Not Perfection 

Back to that perfectionist mindset. It’s simply inhuman to be perfect — and not only is it unrealistic, but trying to reach perfection is totally unmotivating. However, thinking about all the progress you’ve made and/or are going to make will get you jumping out of bed, motivated to crush another workout. Think: small, simple, attainable goals! You’re laying a solid, lasting foundation. It takes time! But if you stick with it, the results will come.

RELATED: How to Set Fitness Goals That Stick

#5 I’m Doing This For Me 

There’s nothing more motivating than feeling like you are the reason for your goals. Knowing you always have your own back and are rooting for yourself is more powerful than you realize. 

So get up and sweat it out for YOU — your strength, health, happiness, and peace! 

#6 I Will Not Let My Mind Hold My Body Back 

Our mind can be our biggest frenemy. It thinks it’s doing us a favor, but sometimes those negative thoughts are habitual (and more repetitive than we realize). If we’re not mindful, they can wind up wreaking havoc on our motivation and goals.

That’s why it’s so important to practice positive self-talk and show yourself some love. So, repeat after me “I will not let my mind hold my body back.” Continue to feed your brain with this positive fitness mantra, and it’ll start to learn it’s not always the boss of you.

#7 I Find Comfort in The Discomfort Knowing This is The Start of My Transformation 

Exercise is not comfortable by nature. To build strength or endurance, learn to get comfortable with being uncomfortable! That’s where the biggest transformation happens. 

Of course, you always want to listen to your body to prevent injuries. But learning to love the burn will help you reach your fitness goals that much quicker.

#8 I Am Going to Feel Amazing After This Workout 

The gratification, euphoria, and yummy, healthy meal that comes after a workout are seriously the best. Focusing on the end result can be super powerful if being present in your workout is more difficult or you need an extra boost to push through one more set. 

#9 I Can Trust Myself Because I Follow Through With My Commitments 

Kick your subconscious self-doubting thoughts to the curb! If you’ve tried and tried again to stick to a workout regimen, this one is for you. Even if you don’t believe it at first, repeat, repeat, repeat until you do! This fitness mantra will help rewire your brain so you can start reaching the goals you crave.

#10 I’ve Got This! 

Sometimes you just need a quick reminder that you are capable of whatever you put your mind to, and this mantra has all of that wrapped up into three short words. Boom! Because you really do, you’ve got this!!

Your Mind is Your Strongest Flex 

Your mental health is just as, if not more, important than your physical health. Finding the right tools to create mental resilience and a positive outlook is key to staying committed to your fitness goals. 

Finding fitness mantras that work is a very personal discovery, and once you find the ones that click, you’ll be UN-STOP-A-BLE!

And let those positive thoughts start now! You’re here reading this after all, pat yourself on the back. This is the first step! 

The second step? Repeat these mantras, open the FitOn app and press play on a workout and go crush those goals.

Haven’t joined our community yet? Sign up for free and get access to unlimited free workouts and meditations, including workouts for every fitness level that you can do anywhere at any time. 

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