The role of the mind in lifestyle change is often underestimated. That said, research shows that our thoughts greatly influence our behavior (3) (9). If we want to make lasting changes to our diet and exercise habits, it’s important to change the way we think about ourselves and our relationship to fitness. Fitness affirmations are a powerful tool that can help us do just that. By repeating positive statements about ourselves and our goals, we can retrain our brains to think more constructively about our health and fitness journey (2). Here are 100+ fitness affirmations to help you stay on track!
Fitness Affirmations For When You Need Some Extra Motivation
- I can do this.
- I am strong.
- I am capable.
- I am worth it.
- I deserve to be healthy and happy.
- I am committed to my goals.
- I will persevere through challenges.
- My hard work will pay off.
- I am proud of my progress.
Fitness Affirmations For When You Need To Reset Your Mindset
- I am in control of my health.
- My health is a priority.
- I am making positive changes for my future.
- I am worth the effort.
- I can do hard things.
- I will not give up.
- I will trust the process.
- I am capable of reaching my goals.
- My health is not a trend. It’s a lifestyle.
- I embrace change.
- I am excited about what’s to come.
- I am grateful for my body.
- I will treat myself with respect and kindness.
- I am on the path to becoming the best version of myself.
Read More: Positive Affirmations For Weight Loss: Power Up With A Dose Of Self-Motivating Messages
Fitness Affirmations For When You Need To Nourish Your Body
- I am nourishing my body with healthy food.
- I am listening to my body’s needs.
- I am fueling my body with the nutrients it needs to thrive.
- I am treating my body with respect and care.
- My relationship with food is healthy and balanced.
- I am making peace with food.
- I will not punish myself for what I eat.
- I am allowed to eat whatever I want.
- I deserve to feel good in my body.
- I am not defined by the food I eat.
- I am worthy of love and respect, no matter what.
- My body is a temple. I will take care of it accordingly.
- Nourishing my body is a form of self-love.
- I am worthy of self-love.
- I am grateful for my healthy body.
Fitness Affirmations For When You Need To Move Your Body
- I enjoy moving my body.
- I am stronger than I think.
- I can do anything I set my mind to.
- I am grateful for my body’s ability to move.
- I will listen to my body and respect its needs.
- I am not defined by my workout routine.
- I will not compare myself to others.
- I am on my fitness journey. My progress is personal.
- I will not give up on myself.
- I can and will reach my goals.
- I will trust the process.
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Fitness Affirmations For When You Feel Frustrated By Lack Of Progress
- I believe in my ability to achieve my fitness goals.
- I am capable of reaching my fitness goals.
- I will not give up on myself, even when things get tough.
- I am committed to becoming the best version of myself.
- I am worth the effort it takes to reach my fitness goals.
- I take another step toward positive change every day.
- I am grateful for my body and all it allows me to do.
- I cherish my health and take care of myself accordingly.
- I am deserving of a healthy, fit body.
- My fitness goals are within my reach.
- I am capable of making small changes that lead to big results.
- I am strong enough to face any challenges that come my way.
- I have everything I need to reach my fitness goals.
- I am not alone on this journey – people are rooting for me all the way.
- My current level of fitness is not permanent – I can improve with time and effort.
- I am proud of myself for taking care of my body.
- Every day, I am getting closer and closer to my fitness goals.
- I have the power to transform my body into something amazing.
- I am motivated to reach my fitness goals.
- I am excited to see the progress I make over time.
Fitness Affirmations For When You’re Craving Unhealthy Foods
- I can resist temptation.
- I have the power to make healthy choices.
- I am in control of my food cravings.
- I will not give in to every craving.
- I can say no to unhealthy foods.
- I deserve to eat healthy, nourishing foods.
- My body will thank me for making healthy choices.
- I will feel better when I eat healthy foods.
- I am worth the effort it takes to eat healthy.
- My health is a priority.
- I am making positive changes for my future.
- I am capable of reaching my goals.
- Eating healthy is a lifestyle, not a diet.
- I embrace change.
- I am excited for what’s to come.
- I will treat myself with respect and kindness.
- I am on the path to becoming the best version of myself.
Read More: Relaxing Yin Yoga Poses – Discover Your Inner Self
Fitness Affirmations For When You Fall Off The Wagon
- I am human. I am allowed to make mistakes.
- I will not beat myself up for falling off the wagon.
- I will get back on track as soon as possible.
- I forgive myself for falling off the wagon.
- I am worthy of self-love and forgiveness.
- I am not perfect, and that’s okay.
- I will not give up on myself.
- I am capable of getting back on track.
- Falling off the wagon is part of the journey.
- I will learn from my mistakes and move forward.
- I am stronger than my setbacks.
- I will not let my setbacks define me.
- I am determined to reach my fitness goals.
- I am excited to start fresh and begin again.
Fitness Affirmations For When You Hit A Plateau
- I am grateful for my progress, even when it’s slow.
- I will not give up.
- I know that setbacks are temporary.
- I am committed to my fitness journey.
- I will trust the process.
- I will not compare myself to others. My progress is personal.
- I am excited to discover new ways to improve my fitness.
- I am willing to put in the hard work required to reach my goals.
- I will not give up on myself.
- I am capable of reaching my fitness goals.
Do Fitness Affirmations Work? Here’s What Science Says
Affirmations are a self-help strategy that has been around for centuries. The basic idea is that by repeating positive statements about oneself, it’s possible to change negative thinking patterns and improve self-esteem (6).
While studies on affirmations are somewhat limited, there is some evidence to suggest the brain plays a crucial role in making and maintaining positive lifestyle changes (4).
Changing how we think can result in behavioral changes. Hence the development of Cognitive Behavioral Therapy (CBT) for weight loss (5).
The premise of CBT is the thoughts-feelings-behaviors model. This model posits that our thoughts influence how we feel, which in turn affects our behaviors. Therefore, by changing the way we think about food and exercise, it’s possible to change our eating and activity habits (1) (8).
Fitness affirmations are a tool that can be used to help reframe negative thinking patterns and develop a more positive outlook towards exercise and healthy eating (7).
If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!
How To Make Fitness Affirmations Work For You
To make affirmations work, follow these tips:
Choose Ones That Resonate
To make fitness affirmations work, it’s important to choose ones that resonate with you. They should be positive, personal, and specific. You can create your own affirmations by:
- Setting them in the present: rather than saying “I will be healthy,” say “I am healthy.”
- Center them on your specific traits: rather than generic, one-size-fits-all affirmations, make them specific to your unique traits and qualities.
- Keep them realistic: rather than setting impossible standards, be realistic about what you can achieve.
Make Them Part Of Your Daily Routine
Fitness affirmations should become part of your daily routine. Repeating them regularly will help embed them into your subconscious mind. Here are some ideas for how to make fitness affirmations part of your day:
- Write them down and post them in visible places.
- Say them out loud every morning and evening.
- Set a daily reminder on your phone or computer.
- Record yourself saying the affirmations and listen to them daily.
Pair Them With Action
While affirmations alone won’t lead to lasting change, they can be a helpful tool when paired with action. Affirmations can help you develop a more positive mindset, which in turn may make it easier to stick to your fitness goals.
If you’re having trouble getting started with exercise, for example, affirmations can help you get in the right mindset. But it’s important to take action as well, such as identifying a workout and consistently showing up for it.
Final Thoughts
Fitness affirmations are positive statements that can help reframe negative thinking patterns and improve self-esteem.
To make them work, choose ones that resonate with you and make them part of your daily routine. By doing so, you’ll be more likely to stick to your healthy eating and exercise habits in the long term.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES:
- Cognitive Behavior Therapy (2022, ncbi.nlm.nih.gov)
- Constructive and Unconstructive Repetitive Thought (2008, ncbi.nlm.nih.gov)
- How Do Thoughts, Emotions, and Decisions Align? A New Way to Examine Theory of Mind in Middle Childhood and Beyond (2017, ncbi.nlm.nih.gov)
- Our Brains Control Our Thoughts, Feelings, and Behavior – Introduction to Psychology (n.d., open.lib.umn.edu)
- Personalized cognitive-behavioural therapy for obesity (CBT-OB): theory, strategies and procedures (2020, biomedcentral.com)
- Positive self-statements: power for some, peril for others (2009, pubmed.ncbi.nlm.nih.gov)
- Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation (2015, academic.oup.com)
- The key principles of cognitive behavioural therapy (2013, journals.sagepub.com)
- The Unconscious Mind (2008, ncbi.nlm.nih.gov)
