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47 Inspirational Quotes to Help You Get Fit

47 Inspirational Quotes to Help You Get Fit!!

41 motivational quotesI can remember when I was a kid my mom would throw out different motivational sayings to pump me up or for me to bounce back when I was feeling down. Also, I know it is not the best trait to have, although some people like myself, seem to think it is ok but I hate to lose! Yes, I don’t like to lose and my friends who play weekend sports like volleyball know it!!

Anyway, I guess that is whey I love motivation quotes so much because it helps me process the loss. So, since I always share a motivational quote with my OTF members I thought I would share some of my all time favorite ones with you! Why 41? I don’t know maybe I will continue to add to this list! Here are the 41 fitness motivational quotes I love!

 

1.)  Mohammed Ali

“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.” 

2.) Michael Jordan 

“Some people want it to happen, some people wish it would happen, others make it happen!”

3.) Dan Gable

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and hard to find alloy called guts.”

motivational fitness quote4.) Michael Phelps

” You can’t put a limit on anything. The more you dream the farther you get.”

5.) Arthur Ashe

“One important key to success is self confidence. An important key to self confidence is preparation.”

6.) Jimmy Valvano 

“Don’t give up…don’t ever give up!”

7.) Vince Lombardi

“Winners never quit and quitters never win!”

8.) Evander Holyfield 

“It’s not the size of a man but the size of his heart that matters.”

9.) Babe Ruth

“It is hard to beat a person who never gives up!”

10.) Dara Torres 

“You don’t have to put an age limit on your dreams!”

11.) Lindsey Vonn

“When you fall get right back up.”

12.) Derek Jeter

“There may be people that have more talent then you, but there is no excuse for anyone to work harder than you do.”

13.) Serena Williams

“When you lose you get up, you make it better, you try again.”

14.) Charles Barkley

“If you are afraid of failure you don’t deserve to be successful.”

 15.) Tom Landry

“Today, you have 100% of your life left.”

16.) Unknown 

“Get Fit in the gym, lose weight in the kitchen.” 

17.) Manny Pacquiao

“With God, hard work and focus, I can accomplish what is ahead of me.” 

Rondo Rasey18.) Ronda Rousy

“To be the best in the world you can’t cut any corners. Every little thing counts.” 

19.) Ray Lewis

“Everyday of my life, I’m trying to find a different way to get better.” h

20.) Emmitt Smith

“I may win and I may lose, but I will never be defeated.”

21.) Peyton Manning

“It’s not wanting to win that makes you a winner, its refusing to fail.” 

22.) Don Mattingly

“If you don’t second guess yourself, then you aren’t trying to get better.”

23.) Mia Hamm

“A winner is a person that gets up one more time than she is knocked down.” 

24.) Magic Johnson

“You’re the only one who can who can make the make the difference. What ever your dream is, go for it.” 

25.) Steffi Graff

“You can’t measure success if you’ve never failed.”

26.) Tim Tebow

“Along the way, there’s going to be a lot of obstacles, a lot of adversity, a lot of people telling you you’re not good enough. I’ m here to tell you that you are!” 

27.) Terry Fox

“Dreams are made possible if you try.” 

28.) Walter Payton

“Remember tomorrow is promised to No One.” 

29.)Cal Ripken Jr.

When things happen to you in the worst way, you live with it, you go over it, you think what else could I have done.” 

30.) Dan Marino 

“You can do more, you can always do more.” 

31.) Jillian Michaels 

“When you have less time to workout, how you workout becomes significantly more important.” 

Fitness Quote by Carly Patterson32.) Carly Patterson

“Who ever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There is no quitting in the person who wants it bad enough.” 

33.) Jim Rohn

“The body achieves what the mind believes.” 

34.) Danica Patrick

“Sometimes the easiest person to fix is yourself.” 

35.) Maria Sharapova 

“My family and I built my whole career from scratch.” 

36.) Jordy Wieber

“It will hurt. It will take time. It will require dedication and sacrifice. You will need to push your body but, I promise you when you reach your goal it is all worth it.” 

37.) Nike

“Just do it.” 

38.) Rocky Balboa

“Every champion was once a contender that refused to give up.”

39.) Dr. Kenneth Cooper

“If you cannot find the time to exercise, you better find the time to be sick.” 

40.) Dwayne “The Rock” Johnson

“Success isn’t always about greatness. It is about consistency. Consistent, hard work gains success. Greatness will come.” 

41.) Arnold Schwarzenegger

“For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer.”

42.) Audrey Hepburn

“Nothing is impossible, the word itself says I’m possible.”

43.) Gary Keller

“Success is a short race – a sprint fueled by discipline just long enough for a habit to kick in and take over.” 

44.) ESPN

“The size of your dreams must always exceed your current capacity to achieve them. If your dreams do not scare you, they are not big enough.”

45.) William Sprague

“Do not wait to strike till the iron is hot; but make it hot by striking.”

46.) Wayne Gretzky

“Procrastination is one of the most common and deadliest of diseases and its toll on
success and happiness is heavy.” 

47.) Gabby Douglas 

Fitness Quotes

“The hard days are the best days because that’s where champions are made.”  

 

Bonus

“The only bad workout is the one you didn’t do!” 

 

I hope you enjoyed these quotes! After going through them I know I left some good ones out so please comment below and let me know your favorite quote and I will add to this post.

In health,

Coach Dave

P.S. If you are needing a jump start to get back on track then I encourage you to take a look at my “7 Day Fat Loss Jump Start Challenge.”

Fat Loss Challenge You can join for FREE by filling in your info and clicking the button to Join. 

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Super Easy Gluten Free Paleo Meals [Podcast]

In this episode of the Fit Over 40 Challenge I had the opportunity to interview Allison Stevens from Prepdish.com.

Easy Gluten Free Paleo Meal PlansAllison’s shares with us her story and ultimately how she started her person chef business and the www.prepdish.com meal prep business.

Also, she shares with her some reasons why she makes fitness important and her daily fitness routine.

 

 

Allison was also kind to give the listeners of this show a special gift. If you are interested in getting two FREE weeks of her meal prep service you can go to www.prepdish.com/fitchallenge  . Use special code FITOVER40

P.S. If you would like to join a community that focuses on All About Health and Fitness. Click the button below to join for FREE!

Join the Club

In health,

Coach Dave

 

 

 

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You Know You’re A Health Nut When…

It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!

1. It’s not a meal unless it has something green in it.

Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.

2. And you don’t consider processed goods a food source anymore.

What is this shit?

3. Life before almond milk is unimaginable.

Remember when you used to drink soy?

4. And you can’t believe people are still drinking this:

And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?

5. Ani Phyo, Kris Carr, Kathryn Budig, Brendan Brasier, among others, are demi-gods in your eyes.

The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.

6. And you recognize Gwyneth for being a healthy living guru…

…more than an actress.

7. Your friends surprise you on your birthday with this:

Decadent super chocolate-candy birthday day with whipped cream and extra icing…

8. But you would genuinely prefer this:

Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…

9. You personal library looks like this:

You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.

10. You know the ‘Clean Fifteen’ and ‘Dirty Dozen’ off by heart…

…so you can have your organic produce and save money too.

11. And in the supermarket you eye what people are buying, and judge them for it.

All that processed meat and sugar… really?

12. You don’t know how you ever got through the day before you started practicing yoga/ meditation

… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…

13. And if you don’t already teach yoga…

… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.

14. You positively make sure that you eat chocolate everyday.

Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.

It’s for your health, okay?

15. You get stressed when you can’t sleep, because you’ve read about how bad sleep deprivation is for your body.

This is one of the worst possible things that can happen.

And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.

16. Saturated fat doesn’t faze you.

You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!

17. You rarely get colds…

.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.

18. Though you have, at some point, realized that you suffer from Candida.

Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!

19. Whole Foods/Planet Organic is your personal mecca.

You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.

20. You would rather spend money on organic food/ yoga classes than new clothes.

And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”

C’mon. You know you’ve done this.

21. These look better to you

Crispy dehydrated kale. YUM!

22. …than these:

Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.

23. You would infinitely rather hang out at this bar…

24. …than this bar.

Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.

25. Your friends think your crazy.

If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.

26. You have strong opinions on Raw Foodism, Paleo, Veganism, 80/10/10.

And you get agitated when people don’t see eye to eye with you.

27. No matter how healthy you think you are…

… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.

You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.

28. But ultimately, it’s a blessing to experience this beautiful world…

… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.

Read more: http://buzzfeed.com/gracegrayling/you-know-youre-health-obsessed-when-jryh

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[Fit Over 40 Challenge Podcast Episode #4] Don’t Break the Chain

Fit Over 40 Challenge Podcast Episode #4 – Don’t Break the Chain

In this episode I talk about a simple strategy that the comedian Jerry Seinfeld used to become successful at writing jokes. Now, this simple strategy can be used for anything in life and it is a really good one if you are someone looking to get fit and lose weight!

After you listen to it let me know what you think!

Direct Download Link

 

In Health,

Coach Dave

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Top Five Questions in Regards to Weight Loss

Over the years I was continually asked questions in regards to weight loss. Finally, one day I had the bright idea to go ahead and start documenting the most common questions and come up with a detailed response to them. I realize there are probably two dozen more questions that you might have but here is five most common I received throughout the years!

Wieght-Loss11.) What is an easy change in diet to reduce calories?

The first thing that anyone seriously wanting to lose weight should do is start a food journal. A food journal will give you more insight to your habits and caloric intake. What I find to be true after a week or two of tracking your food is that you start to see patterns and areas that you can change your choices. Now, you can either create a paper food journal or with technology and smart phones find an app to download and immediately after you eat something log it into your program. Follow this for two weeks writing everything down and see what you can change in your diet.

2.) Not so much how to lose the weight, but how to keep it off?

Weight Loss Maintenance is what I refer to this question as. Probably the number one issue in regards to weight loss that majority of us struggle with is how we keep it off once we lose it. We seem to believe that once we attain something then we can move on. Unfortunately, with weight loss that is not the case and weight loss is a life long process for most of us. One thing that has really helped me over the years with my weight loss maintenance actually came from someone who once told me that their goal was to never wear a pant size bigger then what they were currently wearing. This set off a bell for me and I made it my “life” goal never to have to wear a pant size higher than what I am currently wearing. Now, do I fluctuate and go up and down. Yes, but I refuse to go buy pants any bigger and when they start to feel snug I refocus my efforts to lose those few pounds. The point to take away from this is, make it your life goal to stay at the weight you feel you are healthiest at. This will be different for everyone but believe it or not there is a weight your body believes is the best weight. We will address this more throughout the six month membership, so stay tuned.

3.) How much should a person strive to lose per week?

On average, most experts would agree, and suggest that 1 to 2 lbs of weight loss is the best and healthiest way to lose weight. Obviously, every person is different and it can vary from week to week in terms of how many pounds one might lose. Part of the reason that crash diets don’t work for the long term is because our bodies are not made to go through starvation or extreme shock. You see, the body has its natural protection and will gravitate back to a natural state. One final note here is that by taking a long-term approach to weight loss (6 – 12 months), you will ultimately be better off and will be less likely to regain the weight you lost initially.

4.) How to lose weight in a specific area?

I get this question a lot. I know that commercials and even some people in the fitness industry will tell you that doing a specific exercise will help lose weight in that area and unfortunately, they are incorrect. Unless you get liposuction, which I do not recommend, weight loss occurs throughout the entire body and not in one specific spot. Now, that does not mean you cannot work or target a specific muscle to tighten and tone it, but as your body loses weight from exercise the fat deposits are taken from all over. Typically, for women you will see weight loss in your upper body first and your thighs and midsection last.

5.) Why isn’t easier?

I wish I had a real simple answer to this question but when it comes to burning calories the body requires work. For every 3500 calories burned a pound of fat is used and in order to burn those calories heat needs to be produced, i.e. some form of exercise performed to challenge the body. Some people are genetically blessed to have a metabolism constantly burning calories, while others are not so fortunate. The other factor that I will leave you with is a saying you have heard and probably used. “Rome was not built in a day” and neither will your new body and total weight loss. Keep working everyday to get better. Make this a lifestyle change. Set small goals and see them add up to large ones. I believe in you, but you need to believe it is possible!

I hope these FAQ’s and answers help debunk and give you better insight into weight loss. Remember no one said it is going to be easy and no one said it will happen overnight but really think about the answers to these questions and put some of that to work in your daily lifestyle routine.

If you need anything please don’t hesitate to ask.

In health,

Coach Dave

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5 Simple Tips to Eating Out

I remember when I was a kid and if my mom and dad said we were going to go out to dinner it must have been something really special we were celebrating. Going out to eat was a treat for us. Today, if we don’t go out to dinner my kids are asking me why are we not going out to eat dinner. Times have changed and listen I could probably go off and make a strong case that because we eat out so much that a large part of our obesity problem is because of that. Now, I am a strong believer in limiting the amount of times you go out and eat but when those times do come. And you should go out and enjoy a nice dinner with your significant other and family from time to time but when you do make sure you don’t go overboard on eating bad. With that being said I want to give you some basic tips to follow when you are eating out.

IMG_16861.) Drink Water – Alcohol, sodas, lemonades, and sugary drinks can rack up the calories fast. I am not saying avoid them completely but limit yourself to one. Drinking water will also help with your hydration.
2.) Don’t fill up on bread and chips – Being from Texas this is extremely hard but by over eating chips and bread you fill up on way too many carbs and ruin your appetite for the meal, which should have protein in it. Set a set number of chips or pieces of bread and don’t eat more than that!
3.) Lighter options – Restaurants are now offering options that provide less calories and less trans fat in their meals. Choose those menu items and if they are not listed ask to see if they can cook it healthier.
4.) Portion Size – In my opinion this alone can make the difference. My wife and I have been splitting meals for years now and not only does it save us money it saves us a ton of calories. Most restaurant meals today have portion sizes twice to three times of what we are required to eat. If you don’t have anyone to split with or they don’t offer a half size request a to go box once you get your meal and put half of it in it.
5.) Skip Dessert – I know easier said then done but typically restaurant desserts have a lot of calories and unless you made room somewhere in the day or earlier in the meal your best bet is to skip the dessert and get some fat free yogurt somewhere else!
Remember eating out does not have to be stressful or painful. Make some different choices and limit the amount of food and calories you consume.

Listen, life is too short not to enjoy it so don’t think I am saying not to eat out. All I am saying is when you do go out to eat try to focus on all five of the tips I provided in this post. Shoot, if you were to just implement one of the five tips to eating out you would do yourself a tremendous benefit. So, next time the kids or your significant other asks to go out to eat don’t fret that all the hard work you have been doing to reach those fitness goals will be completely wasted because you now have several tips to making eating out a whole lot healthier.

In health,

Coach Dave

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The Power of Changing One Thing

Every week I want to bring you a short actionable tip that you can implement right away into your lifestyle to make a powerful change. This week the title of the tip is “The Power of Changing One Thing.” What do I mean by the power of  changing one thing? Well, sometimes we think that in order to make a change in our habits or lifestyle it needs to be drastic. Contrary to the point my friend. A lot of times what happens is when we make a change to our daily habits or lifestyle that is so dramatically different than what we are used to the tendency is to fall right back into the same old bad habits and routine. So instead of getting too crazy all at once I want you to think of one thing that you are currently eating or consuming that you could cut out of your diet, which would help lead to cutting out extra calories.

You see the secret to losing weight is simple, make small changes and losing weight starts to compound over time. The Power of just “One Thing” can make a huge difference. Let’s look at an example:

pumpkin spice latteLet’s say you stop off at Starbucks every morning and you buy a Grande Latte. Now, depending upon how you get it prepared the calorie content will vary. See below.

Starbucks Cafe Latte prepared with nonfat milk, about 160 calories
Starbucks Cafe Latte prepared with soy, about 210 calories
Starbucks Cafe Latte prepared with whole milk, about 260 calories
*based on calorie content (Grande Size) Provided by Starbucks web site

Okay, now we will make a small change and do some math. The small change we are going to make is we are going to cut out the Café Latte that is prepared with Whole milk. A grand total of 260 calories.
260 x 7 = 1,820 a week
Multiply 1,820 a week by 26 weeks (six months) = 47,320 calories
Now divide that by 3500 calories, which is one pound of fat and you could potentially lose:

You would lose around 13 and a half pounds just by changing one thing!

Find your one thing and start seeing some change!

In Health,

Coach Dave

 

 

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5 Things that you can do to Speed Up your Results

Let me ask you this question, “how many times have you started an exercise or diet program and did not see results?” For some of you, results came quickly, but if you are one of many who are having trouble seeing results then today’s lesson is going to help. I am going to outline 5 things you need to do to start seeing results quicker.

11360674_blogThe 5 things that you need to start doing today to speed up your results are as follows:

Focus on Nutrition

By far the single most important component to losing weight is to focus on your nutrition. Now, contrary to what you might believe this does not mean to start starving yourself and stop eating all together. Actually, quite the opposite, your body needs food as fuel and your muscles need that fuel to develop.

For some of you this is going to be difficult and for others you will have no problem, but you need to start eating every three to four hours throughout the day. I am not talking about full blown meals at each sitting but what I am suggesting is you eat breakfast, lunch, and dinner, then in between those meals you eat a snack. Try and space it out so that you go no longer than 3-4 hours without having consumed food. This will help keep insulin levels in check and help speed up your metabolism.

Resistance Training

Now, right after nutrition comes resistance training. If you are looking to lose weight and drop body fat then you need to focus in on your resistance training. Most people always believe that cardio is the best way to lose weight, but I am here to tell you that resistance training is a far better approach to dropping weight fast.

How do I know this? Well, studies have proven it, but I like to use a real world example. Several years ago my wife wanted to lose weight because the same old cardio routine was not getting it done. I suggested a resistance training routine for her to do each week. Now, you would have thought I told her to jump off a cliff when I first told her this by her reaction. However, after finally agreeing to my suggestion of working strictly on a resistance-training program, she saw some amazing results. Her body fat dropped 3 % in the first six weeks and she lost a dress size. After six months she had lost almost 6% in body fat and three sizes. From there she was sold.

Cardio and Heart Rate Training

For the next week I want you to find 3 separate times you can do 15 minutes of cardio. It could be one day you do 15 minutes in the morning and 15 minutes at night with one more day in the week of 15 minutes. Or, you can space it out and do it 3 x during the week. The key here is to get a total of 45 minutes of cardio with the resistance-training program in this coming week.

Now, once you determine the days I want you to spend the majority of the time working out in the range of 6-7 out of a scale of 10 on the Rating of Perceived Exertion scale. This might mean a faster walking pace or if on a treadmill add some incline.

Just make sure you get your heart rate going for a good portion of the fifteen minutes. Remember, if at any time you feel you need to slow down stop and rest.

Find a support group

In my experience people who have a support group lose weight quicker and maintain that lost weight longer. We have set up the Fit Over 40 fan page on FaceBook as one means of social support.

Other options can be your spouse or child depending on the kid’s age. The key is to find someone you can share your goals, concerns, and feelings with. If you can get someone to participate in the journey with you that is even better.

Reduce Stress

Most people do not realize that stress can actually cause you to gain weight. Cortisol, which is an important hormone in the body can be a culprit in increasing body fat. Cortisol, which is also labeled as the “Stress Hormone” is important part of maintaining proper Insulin release and maintaining proper glucose metabolism.

So, when the body experiences chronic stress, Cortisol is released in higher and prolonged levels that cause the following:

• Blood sugar imbalance (Hyperglycemia)
• Decrease muscle tissue
• Lower immunity
• INCREASESD ABDOMINAL FAT

I capitalized and bolded increased abdominal fat because I want to make the point that too much stress in your life is going to prevent you from losing weight. I know sometimes with everything going on it is hard to relax but if you want to see the weight come off easier find ways to reduce stress in your life.

If you can make the above 5 tips a priority for the next 30 days I can guarantee you that results will start to happen faster!

In health,

Coach Dave

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