101 Top Health and Fitness Quotes

“Age is no barrier, it’s a limitation you put on your mind” – Jackie Joyner-Kersee

“Always keep moving, even if you’re just walking.” – Unknown

“Always make a total effort, even when the odds are against you” – Arnold Palmer

“Attitude is everything, so pick a good one.” – Wayne Dyer

“Don’t complain, 80% of people don’t care and 20% of people are happy you have them” – Lou Holtz

“Don’t stop when it hurts, stop when you’re done!” – Anonymous

“Excellence is the gradual result of always trying to do better” – Pat Riley

“Expectations Determine Whether or Not You are a Success of a Failure” – Unknown

“Failure defeats losers, but it inspires winners” – Robert Kiyosaki

“Find passion, embrace fear, and create success on your own terms” – Dulce Candy Ruiz

“How old would you be if you didn’t know how old you are?” – Satchel Paige

“If Not You, Then Who” – Unknown

“If you fail to prepare, you’re prepared to fail” – Mark Splitz

“If you get 1% better at something every day then it is a successful day” – Unknown

“If you want to succeed, you have to commit to it wholeheartedly” – Unknown

“I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it” -Art Williams

“In any given moment we have 2 options. To step forward into growth, or to step back into safety” – Abraham Maslow

“It’s not whether or not you get knocked down, it’s whether or not you get back up” – Vince Lombardi

“It’s simple, if it jiggles, it’s fat” – Arnold Schwarzenegger

“Limiting the time you’re inactive is even more important than exercise.” – Tom Rath

“Most people never run far enough on their first wind to find out they’ve got a second” – William James

“Motivation is what gets you started, habit is what keeps you going.” – Unknown

“People will choose unhappiness over uncertainty” – Timothy Ferriss

“Persistence can change failure into an extraordinary achievement” – Marv Levy

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

“Sometimes you have to dive in head first” – Admiral McRaven

“The best way to predict the future is to create it” – President Abraham Lincoln

“The body is a mirror of how we live our lives.” – Lissa Rankin, MD

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” – Morihei Ueshiba

“The reason I exercise is for the quality of life I enjoy.” – Kenneth H. Cooper

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character” – Arnold Schwarzenegger

“Thinking and doing are two very different things” – Anonymous

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body” – Arnold Schwarzenegger

“Transformation is not five minutes from now; it’s a present activity. In this moment you can make a different choice, and it’s these small choices and successes that build up over time to help cultivate a healthy self-image and self-esteem.” – Jillian Michaels

“Unless you puke, faint, or die, keep going!” – Jillian Michaels

“What makes you something special is not just what you have to gain, but what you feel there is to lose” – Andre Agassi

“You are one decision away from a totally different life” – Unknown

“You can’t put a limit on anything. The more you dream, the further you get.” – Michael Phelps

“You’re never too busy, it’s just a matter of priorities” – Unknown

“1 billion people in the world are chronically hungry. 1 billion people are overweight.” – Mark Bittman

“A fit, healthy body—that is the best fashion statement” – Jess C. Scott

“A goal without a plan is just a wish.” – Larry Elder

“A good plan is like a road map: it shows the final destination and usually the best way to get there.” – H. Stanley Judd

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” – Unknown

“A man’s health can be judged by which he takes two at a time, pills or stairs.” – Joan Welsh

“An early-morning walk is a blessing for the whole day.” – Henry David Thoreau

“Appetite has really become an artificial and abnormal thing, having taken the place of true hunger, which alone is natural. The one is a sign of bondage but the other, of freedom.” – Paul Brunton

“Be careful about reading health books. Some fine day you’ll die of a misprint.” – Markus Herz

“Change your thoughts and you change your world.” – Norman Vincent Peale

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Liane Cardes

“Do not let what you cannot do interfere with what you can do.” – John Wooden

“Don’t dig your grave with your own knife and fork.” – English Proverb

“Don’t eat anything your great-great-grandmother wouldn’t recognize as food.” – Michael Pollan

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” – H. Jackson Brown, Jr

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

“Each patient carries his own doctor inside him.” – Norman Cousins

“Early to bed, early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin

“Eat clean, stay fit, and have a burger to stay sane.” – Gigi Hadid

“Every living cell in your body is made from the food you eat. If you consistently eat junk food then you’ll have a junk body.” – Jeanette Jenkins

“For he who has health has hope; and he who has hope, has everything.” – Owen Arthur

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” – World Health Organization

“Health is like money, we never have a true idea of its value until we lose it” – Josh Billings

“Health requires healthy food.” – Roger Williams

“Healthy citizens are the greatest asset any country can have.” – Winston S. Churchill

“I always felt that my greatest asset was not my physical ability, it was my mental ability.” – Bruce Jenner

“I hated every minute of the training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

“I really regret eating healthy today.” – Nobody Ever

“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.” – Dolly Parton

“I’ve been on a diet for two weeks and all I’ve lost is fourteen days.” – Totie Fields

“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” – Joey Adams

“If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.” – Deepak Chopra

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” – Maya Angelou

“If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out.” – Jean Kerr

“If you keep good food in your fridge, you will eat good food.” – Errick McAdams

“If you want to accomplish anything in life, you can’t just sit back and hope it will happen. You’ve got to make it happen.” – Chuck Norris

“If your dog is fat, you’re not getting enough exercise.” – Unknown

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” – Chinese Proverb

“It is easier to change a man’s religion than to change his diet.” – Margaret Mead

“It’s never too late to start eating well. A good diet can reverse many of those conditions as well. In short: change the way you eat and you can transform your health for the better.” – T. Colin Campbell

“Let food be thy medicine and medicine be thy food.” – Hippocrates

“Most people fail, not because of lack of desire, but, because of lack of commitment.” – Vince Lombardi

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

“My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.” – Ellen DeGeneres

“Never let the fear of striking out get in your way.” – George Herman “Babe” Ruth

“Pain is inevitable. Suffering is optional.” – Haruki Murakami

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

“Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn’t going to get the job done.” – Jim Rohn

“Success is a staircase, not a doorway.” – Dottie Walters

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

“The best diet is the one you don’t know you’re on.” – Brian Wansink

“The difference between the impossible and the possible lies in a person’s determination.”- Tommy Lasorda

“The future is always beginning now.” – Mark Strand

“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” – William James

“The next best thing to winning is losing! At least you’ve been in the race.” – Nellie Hershey Tullis

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” – Edward Stanley

“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper

“Whenever I see an ambulance, I like to think there is a baby being born, rather than a death” – Phil Lester

“You have to expect things of yourself before you can do them” – Michael Jordan

“You must have long-range goals to keep you from being frustrated by short-range failures” – Charles C. Noble


The Best Motivational Videos on YouTube

I often recommend that you watch a motivational video on YouTube to get pumped up for working out. Here are a few of my favorite motivational videos that can apply to anything in life, not just exercise!

“You can’t connect the dots looking forward, only looking backward. You have to trust the dots will somehow connect in the future.” When you begin moving toward your fitness goals, it may seem slow at first. If you want to lose 5 pounds, 50 pounds, or 100 pounds, when you only reach 10% of your goal after a couple months it can be easy to give up thinking “I’ll never make it”. But keep your spirits up, and trust that exercise, a healthy diet, and hard work will always be better for you than any diet pills or “lose weight quick” diets.

Before you begin making decisions to live a healthier life, you must make the decision to change your mindset about your health and how it benefits you. You must be willing to think a bit differently than you did before to ensure you reach your goals. You must seek the benefits of a ‘mindshift’, and never give up.

You can’t take the easy road, you must join ‘the grind’ if you want to live a healthier life. True grit and determination are what will make you feel and look great. “The easy way out will always be there ready to wash you away, but you aren’t going to, are you?”

How E-Mailing Yourself Can Keep You Motivated

Staying motivated is often the hardest part of a fitness routine. After about 3 months, most people will abandon their goals and call it quits. To help yourself stay motivated, try emailing the future you with motivation, goal milestones, or your daily goals. To do this you can use futureme.org. The form you can fill out looks like the one below. You can choose to send your message to your email on any future date, whether it’s later today or in a few years.


Try making a workout plan on the weekend when you have more time and email yourself every morning with the daily plan. Also, whenever you have a milestone such as lose 10 pounds, email yourself on the day you wanted to reach your milestone to force yourself to pause and reflect on your goals. Also, add motivational videos or quotes to these emails. Nothing is better than getting done with a long day of work and then all of a sudden your daily workout, a motivational quote, and your overarching goals pop into your inbox, giving you the motivation and resources you need to get to the gym.

Author: Scott Van Hoy, click here to view his profile

Your Health Goals Will Fail if You Don’t Take This to Heart

“Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny.”

In a famous quote by Lao Tzu, Tzu hits on the progression of self-improvement or self-diminishment. To change your destiny, whether for good or for bad, you must hit every link in the chain starting with your thoughts. A broken link will result in a failed outcome, so you must commit to this progression if you want to set health-related goals.


Any self-motivated change first begins by internally recognizing the need to change. I am not going to assume you have discovered this on your own yet. What I will assume is that you have given at least some thought toward making goals that benefit your health. Think about your current ideas for a goal and ask yourself two questions, why do I need to change, and how do I plan on doing it? The ‘why’ is important because it is what will keep you motivated. If you lose track of the ‘why’, then the chances are soon your thoughts about improving your health will begin to fade, and they will no longer be transferred into action. The ‘how’ is just as important ask ‘why’. You need to create a plan of action for how you plan on achieving your goals. Rehearse your plan in your head. Visualize yourself going to the gym every morning, eating healthy, and losing weight. This truly is a mental game, and it all begins with thinking about the ‘why’ and the ‘how’.


Once you have thought through your motivation, goals, and plan, talk about them. Tell your friends and family what you’re planning on doing, and keep them updated along the way. Create a blog to keep yourself accountable, or if you want to stay a bit more private, spend about 5 minutes each day writing down what you did that day to reach your goals. I can’t stress enough that you need to write everything down in a journal or on a vision board. Every day you should read over the goals you want to reach and your plan to get there. Place it on the fridge or somewhere you look at every day. Continuously talk and write about your health goal to keep it fresh in your mind and to keep forward momentum.


As you talk and write about your goals, execute your plan every day. You’ve been talking about it and writing about it, so now you just have to do it. Your plan is set, you are motivated, and your goal seems very attainable. Now you just need to transfer what is on paper to the real world. If you told your spouse you’re going to go to the gym 3 days a week, do it. If you wrote down a list of healthy meals to eat this week, then get into the kitchen and make them. Action is by far the easiest link in the chain to break, but if you prioritize your goals and keep talking about your goals, then everything should fall into place.


Your thoughts have now become words, and words have become actions. Now as long as you keep up your actions, good habits will begin to form. Waking up early to go to the gym will just become a part of your weekday after awhile, or soon you won’t even care about not eating dessert if that happens to be your goal. How long will it take for a habit to form? Studies have shown it will take anywhere from about 2 to 8 months. This is why so many goals fail in the first couple months! People will try to start healthy habits, and soon their actions will diminish, breaking the link between action and habit. To truly live a healthier life, you need to form good habits and carry them with you into future years. Just keep in mind that it will be difficult and time-consuming to form them, but if you keep talking about your goals and putting them into action, eventually you won’t have to think twice about your actions.


As good habits form, your character grows. Your mental and moral qualities will begin to reflect the hard work you put in to form your healthy habits. Have you ever heard someone talk about their weight loss journey or someone’s training to run their first marathon? Once they reach their goals they always have a large smile on their face and move on to their next challenge, no matter how difficult it may be. They not only did something great for their health, but they are mentally stronger and will never relinquish the good habits they have formed. The result is truly a lifestyle change.


Your destiny can be described as the events that will happen to you in the future. If you are born a prince, it is your destiny to be king because you know it will happen when you grow older. By changing your character, you can shape your own destiny by changing future outcomes. These changes from your goal could be strictly health related such as living longer but can extend much further than that. By taking ownership of your body and thinking about a goal that can benefit your health, so many doors and opportunities will open for you if you put your goal into words, create action, form habits, mold character, and shape destiny. Don’t break the chain.

Author: Scott Van Hoy – Click Here to view the author’s profile



How To Stay Motivated

Create a vision board:
Dedicate a bulletin board or part of your refrigerator to posting your goals and progress. By seeing your goals and progress physically posted on the wall, you will never have an excuse to forget a workout. This board could also include recipes, meals for the week, and motivational quotes or pictures. It’s simply a space dedicated to your health! If physical boards aren’t your thing, try making a blog, or using social media. By posting your goals and progress online for your friends and family to see, you will become more motivated to show everyone how good of a job you’re doing.

Set SMART goals: Make sure your goals are SMART, which stands for specific, measurable, attainable, realistic, and timely. You want your goals to be more than “I want to lose weight.” Instead, it should sound something like “I want to lose 10 pounds in 2 months by running 3 days a week and going to yoga 2 days a week”. This is more specific, it’s measurable (you can weigh yourself), it’s attainable (2 months is plenty of time), it’s realistic if you’re willing to put in the work, and you set a time frame to complete it in. If you don’t set goals that are SMART, you won’t know when you hit your milestones, which may begin to demotivate you.

Take it one day at a time: Your goals should lay out a medium to long term plan for you, but your focus should be on the current day. Don’t get caught up and overwhelmed by everything you need to do over the coming months. When you wake up in the morning, have a plan for your day that will help reach your goals, and execute that plan with 100% effort. By taking it day to day, all you will every need to reach your goals is one more workout.

Recognize progress: Sometimes we work hard to reach a health goal and we appear to be going nowhere fast. If you wanted to lose 30 pounds in 6 months and you only lost 10, it can be a very demotivating experience. But the way I look at it is you lost 10 pounds and are making progress toward that 30 pound mark! Any progress is progress, and recognize that as long as you keep working hard you will keep making progress regardless of how slow. It’s all about your health, and if there is progress, keep it going!

Make it fun: To a lot of people exercising and eating healthy is a fate worse than death. It really doesn’t have to be painful, and should be a lot of fun! Becoming a healthier person doesn’t mean you need to go out and run for miles or eat tofu for every meal. One of the best ways to improve your health is to find a hobby you are passionate about that is a workout by itself. Then any time you go have fun, you are improving your body. Some fun and healthy hobbies are hiking, swimming, and most sports will make the list.

Keep the ‘why’ in mind: It’s not what you do, it’s why you do it. The ‘why’ is the core of intrinsic motivation. For some people, knowing why they want to get fit is an easy answer, for others, it’s a bit more difficult. An easy answer may be to look good for the summer. A more difficult answer may be they want to feel better, but ‘feeling better’ is hard to measure. So the ‘why’ should be SMART just like your other goals. Regardless of your reason for wanting to live a healthier life, hold onto it. Add it to your vision board and look at it every chance you get. It’s the people who never lose the sight of why they are exercising and eating healthy that will ultimately reach their goals.

Watch motivational videos: It’s amazing how much motivational videos can alter the way we think. They discuss the core of our desires and the difficult actions that it takes to get there. Every motivational video is different, but after watching any of them I always have the desire to reach my goals and start right after the video ends. Watching a motivation video before a workout will put you in a mindset of action to achieve your goals. You can click here to view the top motivational videos on YouTube.

Reward yourself : When you hit a goal, make sure you reward yourself. There are a lot of different ways to do this, and they range from small items such as being allowed to watch your favorite TV show after exercising, or large items such as once you lose 40 pounds you will go on a cruise in the Bahamas to show off your new body. Regardless of the method you choose, set rewards for yourself for each of your goals or milestones and don’t let yourself get the reward until you reach the milestone, no cheating. This will motivate you to keep working to perhaps eat some ice cream for dessert or go to the movies and get popcorn and soda as a reward.

Author: Scott Van Hoy – Click Here to view the author’s profile