I love a good motivational quote. In this age of social media, my feeds are continually dancing with inspiration to work harder and never to give up, which is usually great advice, but be mindful not to take social media inspiration too far.
I want to examine some of these quotes and invite you to think about them from all angles. I'm no fun-hater. If you find inspiration in a quote, then great, It did its job — but it doesn't hurt to consider the potential pitfalls so that you can avoid them.
The fitness industry loves to push extreme measures, and can sometimes make people feel like a fitness lifestyle is out of reach, because according to these messages, if you are not drowning in your sweat at the end of every workout, or eating clean all the time, then maybe you're doing it wrong.
I like a more moderate approach to fitness. Yes, work hard, but also rest hard. Lift heavy, but listen to your body. Run fast, but also take walks. Hit the gym, but get out in nature. Eat well, but enjoy an indulgence.
If I were to create a fitness meme, it would say Be Consistent, Eat Foods From Nature, and Sleep Well. Not very exciting, I know. But it's the simple concepts that are effective — no need to complicate your healthy lifestyle and workout routine.
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If there's one message I would like to get to the masses is that a fitness lifestyle is not an all-or-nothing choice. It's not about extreme behaviors, and fitness doesn't have to become your top priority in life. You can live a regular (read: busy) life and live a (mostly) healthy lifestyle.
You don't have to choose between fitness and life. Make the best choices that are reasonably available most of the time, and you'll do great. But all of that makes for a boring meme.
There is some truth behind these fitness quotes, and most were created with good intentions—to inspire people, but be aware of the drawbacks so you can avoid the extreme measures that can lead to disordered thoughts or behaviors.
No Pain No Gain
The Truth:
Yes, fitness can be uncomfortable, and that is usually the result that you want. The feelings of burning muscles, heavy breathing, sweating skin, and occasional post-workout soreness are all normal and temporary effects of exercise. If you want results, you're going to experience some or all of these uncomfortable feelings.
Consider This:
There is a difference between physical pain and feeling uncomfortable. While exercising, you should never (repeat never) push through physical pain. Pain is a sharp or stabbing feeling, numbness, or a radiating physical sensation. To avoid injury, stop immediately and rest. If the pain persists, see a doctor. It's essential to understand the difference between discomfort and physical pain.
New Quote: No Discomfort. No Gain.
If It Doesn't Challenge You, It Doesn't Change You
The Truth:
It's true; you do have to push outside what is comfortable to see results. If you only do exercises that are easy for you, it won't be enough to cause a change in your body.
Consider this:
Finding the balance between challenging enough to elicit change while still allowing your body to recover between workouts is the key to success. In other words, work hard enough to see results, but not too much.
We glorify intensity in the fitness industry—and it has its place, but if you aren't recovering from your workouts, you sacrifice the very thing you are working for—results. Too much intensity too often usually brings diminishing returns for those of us without superior genetics. I'm not suggesting you don't need to work hard; you do—but find the right balance between work and recovery for you. Some people need more rest than others. Find your balance.
New Quote: Work Hard, Recover Harder
Never Miss a Monday
The Truth:
Following a consistent schedule is the only path to success. If you never miss a Monday, that's a great way to ensure consistent behavior.
Consider this:
There are no magic results that happen on Mondays or in morning workouts or on any particular day or time. The magic is in your consistency. Work out on the days and times that work best with your lifestyle. I rest on Mondays because I work out all weekend, and my body needs rest on Mondays.
New Quote: Be Consistent, Rest as Needed.
Food Is Fuel
The Truth:
You should aim to feed your body nutrient-dense foods most of the time to fuel your life and your workouts.
Consider This:
Your body is not a machine. Food is fuel, yes, but it is so much more. Looking a food as pure fuel can lead to disordered thinking. If food is only fuel, why would you ever enjoy a slice of cake on your birthday, have a homemade lasagna meal with your Italian Grandmother (or insert your culturally significant food and relative), or enjoy a decadent restaurant meal with friends?
A healthy lifestyle is not only what you eat, but the quality of your relationships. We often strengthen family relationships, friendships, and share celebrations over food. If you're too focused on the fuel aspect of food, you potentially are missing out on another essential part of a healthy lifestyle: relationships.
New Quote: Food is Life.
Sore Today, Strong Tomorrow
The Truth:
Performing new exercises, lifting heavier weights, or trying a new type of workout can make your muscles sore, and this is usually a natural part of exercising...at first.
Consider This:
Extreme soreness is a sign that you overdid it. Sore muscles after exercise are natural at first, but after a while, you likely won't feel as sore as you did in the beginning, even when you increase the intensity of the same exercise. It is a normal part of adaptation.
Sore muscles aren't developing more than muscles that don't get sore. Soreness is not an indication of an effective workout. Extremely sore muscles after every workout is a likely sign that you are over-training, and you need a healthy dose of rest and recovery.
New Quote: Sore Today, Recover Tomorrow.
EAT CLEAN, TRAIN DIRTY
The Truth:
Eating mostly healthy foods will help you train your best, and aid in recovery.
Consider This:
What does it mean to eat clean? There is no one universal definition. Attempting to eat clean can lead to disordered thinking about food. Sure, eat well, but there are no clean or dirty foods. Eat the foods that make you look, feel, and perform your best, whatever that means to you, but allow some room in your diet for indulgences. Staying balanced can be healthier than trying to eating clean.
You can train dirty, but I prefer to shower. Hah.
New Quote: Balanced Not Clean
Your Workout Is My Warm-Up
The Truth:
We are all at different fitness levels, and one person's workout may indeed be another's warm-up.
Consider This:
It is not a competition. Don't worry about what other people are doing. The intensity of your workout should depend on your age, your training age (experience), your genetics, your ability to recover, your stress levels, and lifestyle.
If your workout is effective for you, and you are recovering well, it doesn't matter if it's someone else's warm-up.
New Quote: You Do You.
Nothing Tastes As Good As Skinny Feels
The Truth:
It feels good to be fit and healthy, and eating nutrient-dense foods can help you achieve a favorable body composition.
Consider This:
Food is delicious. You can have a healthy body composition and still enjoy less-than-healthy meals. It's not a choice between eating foods that taste good and being skinny. It's not all-or-nothing. Besides, let's not aim to be skinny; let's aim to be fit and healthy.
New Quote: Nothing Feels as Good as a Balanced Life.
ABS ARE MADE IN THE KITCHEN
The Truth:
If your goal is visible abs, then your nutrition intake will have to be dialed in. You have to have a low body fat percentage to see abs.
Consider This:
Abs are muscles, and like the other muscles in your body you build muscles with resistance training. If you develop your ab muscles with weight training, they will get bigger, and developed muscles will show through more than smaller muscles. Add resistance to your abdominal exercises so the tissue will grow. Then support the work you do in the gym with a sensible nutrition plan, which usually includes a calorie surplus to support building muscles.
New Quote: Abs are Made in the Gym and Supported in The Kitchen
Did I miss any? Can you think of any quotes that send mixed motivational messages? I’d love to hear them!
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