consistency - Pure Fitness WI

20 of the BEST Fitness Quotes

Staying consistent isn’t easy. We aren’t born with perfect discipline. BUT we should work to create a lifestyle that makes us feel good. Which means you will need to try to be consistent and you will need to practice discipline. Working out is no exception. That’s why we rounded up 20 of the best fitness quotes to help you fuel your next workout or keep you grinding for that next goal.

Here is a collection of 20 fitness quotes to get you moving & keep you moving.

1. “An imperfect workout is still a workout.”

Sometimes we need to hear this. A good reminder that life doesn’t always go to plan and neither do your workouts. Sleep, nutrition, work, friends, family and more impact your workout. Frequently, what disrupts your workout flow is beyond your control. Roll with the ups and the downs because imperfections are a part of life.

2. “The body achieves what the mind believes.”

We put limits on ourselves everyday. Imagine what we could become if we stopped limiting our potential. That goes for your workouts. Do you want to run a marathon, but you are scared you can’t do it? That’s a limit you put there. Do you want to do a fitness competition, but you are scared you won’t be consistent? That’s a limit you put there. Your body can achieve what your mind tells it is possible.

3. “You don’t have to be extreme just consistent.”

Consistency is highly underrated. People are looking for shortcuts and quick solutions everywhere. Put that much energy into being consistent and you would be well on your way to your goal.

4. “You are enough.”

Practice saying this on a daily basis. Show yourself some grace and some love. You will be surprised how much more you can get out of yourself. We are as strong as we allow ourselves to be. And even the strongest need to give back to themselves.

5. “If you aren’t willing to work for it. Don’t complain about not having it.”

No comment needed.

6. “Extremes wont get you the results you’re looking for. Consistency will.”

Here is that C word again … consistency. I know you don’t want to workout today, but even if your workout is a 10 minute walk that will build momentum. Momentum derived from your consistency.

7. “Never measure your progress using someone else’s ruler.”

We are each different. Our goals our different and so are the ways we get there. Stop comparing yourself to others.

8. “Willpower is like a muscle, the more you train it, the stronger it gets.”

And do you know what willpower will get you? Consistency.

9. “Starve your distractions, feed your focus.”

We all know what distracts us. But we usually don’t like to admit it. So if Netflix is keeping you from your workouts consider deleting it from your phone. The more energy you put into things that distract you the less energy you have to put towards your goals.

10. “Get into the habit of asking yourself, does this support the life I’m trying to create.”

If your fitness goals are a priority, the rest of your life should support them. Take a minute to evaluate what else you have going on in your life and see what needs adjusting.

11. “Discipline is choosing between what you want now and what you want most.”

Read this everyday. Struggling to make a decision? Read this quote and evaluate. The choice should be clear.

12. “Decide what you want … believe you can have it, believe you deserve it, believe it’s possible for you.”

Make your mind up today. Whatever your goal is – in the gym or out – and never waiver. Believe in yourself, believe in your persistence. And everyday you will be one day closer to what you want.

13. “99% of the time training your posterior chain is the right answer.”

Everyone loves a leg day, right? If you aren’t already intentionally training your posterior chain often and efficiently you should start immediately. Proper loading and training of your posterior chain can improve chronic pain, produce better sports performance and make daily tasks like stairs or yard work easier.

14. “It’s a slow process, but quitting won’t speed it up.”

Starting and stopping projects seems like a right of passage into adulthood. We have all done it. BUT that doesn’t mean we have to keep doing it, especially in the gym. Slow down, enjoy the journey and find the success you are looking for.

15. “It always seems impossible until it is done.”

There are so many things in life we can look back on and say, wow I really thought that was close to impossible. Like passing your driver’s test as a teenager, or getting into your dream school for college or winning a promotion at work. Fitness is no different. People thought squatting over 1,000 pounds was impossible until someone did it.

16. “Focus on the step in front of you, and not the whole staircase.”

Keep your eyes focused on the step you need to take today to prevent getting overwhelmed. But keep that long term goal front and center of your priorities or risk a longer road than you ever wanted.

17. “Your core is your body’s foundation.”

If you are ever feeling lost on what to train, let this guide you. Your core is your foundation so you should train it. Shoulders to hips and everything in between. Keep it simple, make it consistent and feel strong day in and day out.

18. “You gotta nourish in order to flourish.”

Food is not your enemy. Water is not your enemy. Sleep is not your enemy. Positivity is not your enemy. Provide your body with the basic elements and it will provide for you.

19. “I’m working on myself, for myself, by myself.”

Make your number one reason for working you yourself and consistency, discipline and success come right along. Put anything else in front and you will be ridding the fitness roller coaster of inconsistent results and dissatisfaction.

20. “Discipline is the most underrated piece of exercise equipment.”

Answer honestly, what is the difference between you and everyone else? We would say discipline. Regardless of if it is your workout consistency, nutritional habits, or performance at work discipline sets us all apart. With great discipline, comes great success. Focus on what you can do, do it regularly and grow from there.

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GOLF FITNESS POWER

by Mike Steinmetz

Power and explosiveness within full range of motion

In steps 1 and 2 we covered flexibility and stability respectfully. Step 3 takes us into the development of power through periodized programming and plyometrics. However, if you haven’t read and implemented steps 1 and 2 stop now.

Read Golf Fitness Flexibility and start implementing a regular stretching routine.

Then read Golf Fitness Stability and start incorporating those exercises to build a strong foundation.

Now back to power development for golf performance.

Step 3 is where you can separate yourself from others on the course. Top end, professional athletes are using this step to take their performance to the next level. So if you, like professional athletes, are looking to increase distance and swing speeds keep reading.

Full Range of Motion

This is the foundation of healthy movement for everything. Golf is no exception.

Being able to move through the entire ROM in a golf swing simply means the ability to develop speed. And speed means distance. We all want distance.

Along with speed another huge benefit of full ROM is pain free movement. In many cases people who have limited ROM will also have pain. This pain can be anywhere in their body. It is caused by the body continuously trying to compensate for the lack of ROM.

In golf we repetitively swing the club. If our ROM is limited in that movement patter – anywhere from you shoulders to your hips, your body will compensate. You will still create movement, but your body will load and fire incorrectly. Stress will be put on areas that should not be feeling it. The end results will be pain and if it is not address quickly, chronic pain. For a golfer this limited ROM presents most commonly as chronic low back pain.

So it’s simple, achieve full range of motion and increase speed and play pain free. Who wouldn’t want to do that?!

Not sure how to achieve full range of motion. Well, go read step 1 like I said at the start.

Power

Power within full ROM is the third step in the process of taking your game to the next level.

Remember Step 1 ROM, Step 2 Stability.

In a power development phase l periodize your training program to build and peak at specific times. This process optimizes your performance and translates the work in the gym to the speed and distance on the course.

Yes, I just told you that simply having full ROM will give you speed, but this step is where people separate themselves.

It is imperative that this power phase is focused on training and strengthening the FULL ROM and not just parts of it. In order to maximize your results your body needs to build strength throughout the entire movement pattern (s). Otherwise, you just wasted the time you spent on step 1 and step 2 and you will limit your potential.

This phase is also a good time to incorporate training under unstable conditions for the purpose of power development. I use a bosu ball and stability pad with my clients.

These are affiliate links. I earn a commission when you shop through them, but there is no increased cost for you. Your support is appreciated!

Explosiveness

Explosiveness often gets interchanged with power and they are quite different. Both can give you the same end result but by training different physiological adaptations. Both are important to golf performance. And when used synergistically will get you the best results.

Power is strengthening the muscle itself, where explosiveness is teaching the body how to use it. Properly training some for explosiveness means teaching their body how to use stored elastic energy. Taking advantage of the stretch reflex component and golgi tendon organ (GTI).

The easiest way to do this is through plyometrics, when done correctly. Often plyometric exercises turn into cardio sessions. Simply put, thats a waste of time. It takes zero advantage of the training modality.

Quality over quantity always takes precedent in plyometrics. Iv’e said it in other articles, but I’ll say it again. Quality fast movement throughout the entire ROM is the key. Teach the body how to use stored elastic energy and train it properly and you just took your full ROM and created a monster off the tee box.

Periodization

I think it’s important to quickly talk about periodization as power and explosiveness require it in order to ensure maximum results.

Just going into the gym and doing the same rep counts with the same weights won’t maximize your full potential. Through proper periodization you can and will maximize top end strength to peak when you want it to. Which will give you that club speed and distance we have been talking about.

Periodization also allows your muscles to hypertrophy over a period of time without going through phases of overreaching (the precursor to over training) which would cause a loss in strength. And we want hypertrophy because it is what allows us to build strength to be used as explosive power.

On paper, periodization is simple. Following a progressive cycle of 6-12 weeks in length that adjusts intensity and volume to maximize top end strength at a specific time. However, many people don’t know how to properly periodize an individual, or more importantly don’t know when to make the appropriate adjustments during the training cycle. There is a scientific approach to periodization and if you don’t follow it, you are wasting your time.

Also an important note for readers who want to follow this style of program is that you have to be on a consistent schedule 3-5 days per week. You cannot train for a week and then take one off, or two weeks and then take a week off. These are the types of programs that you need to be all in on in order to reach your highest potential.

You can read about my number one power exercise to increase distance in this article.

Put it all together

Now you know our 3 step PureForged Method.

Flexibility and Range of Motion
Stability and Balance
Power and Explosiveness

Follow this system step by step and watch your game sky rocket. Reach out to us for an assessment, programming or one-on-one training.

Gnocchi and Sausage with Dijon Mustard Recipe

This recipe was a surprise hit and too good not to share! I think it is a great winter or fall recipe - warm, hearty and packed with flavor. Oh and this dressing/sauce goes great on a lot of dishes. Without further-a-do here is my gnocchi and sausage with dijon...

Easy Shrimp Pad Thai Recipe

I am definitely a salty savory kind of lady and so is my family. Which is why this recipe is in regular rotation in my house. The ingredients can be somewhat flexible, it doesn't take long and the leftovers are delicious. Introducing a truly easy shrimp pad Thai...

Lazy Chicken Noodle Soup Recipe

I love making a big batch of chicken noodle soup because it is comforting, warming and filling. On the flip side I am often looking for fast recipes that I can work into my weekly rotation. That's why I came up with this fast and one pot Lazy Chicken Noodle Soup...

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Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

by Annie Rasmussen

At the age of eight I started competing in my favorite sport, volleyball. I knew that I wanted to play at the Division 1 level someday. It was a dream that soon became a reality. Now that I am done playing it begs the question, now what? What does my post-athlete life look like?

I mean look at how happy I was? Just image working for something for 10 years. Doing it passionately for four years. And then it’s over. When you think of it that way I think it is easy to understand why it can be a challenge for so many people.

I found this book by registered dietician, Lauren Link titled “The Healthy Former Athlete”. Through this book she ventures into this post-athlete life. As a former collegiate swimmer, she can relate to this transition of being on someone else’s time to your own. This seems exciting, but to an athlete, this can be frightening territory.

Throughout the book she dives into what your new workouts will look and feel like. What your new diet will be like. And finding your identity outside of your sport. So, whether you are a former athlete, or just transitioning to a new phase of life, the tips in this book can be quite beneficial!

This post contains affiliate links. I make a commission when you order through one of my links, but there is no increase to the cost you pay.

5 Take-Aways from the book: The Healthy Former Athlete

1. Balance is key

There are a lot of things about being an athlete that require you to go all in. One thing Link emphasized in the book was whether it be working out or eating, balance is the best thing you can do for your physical and mental health. This is a page we can all take out of the book. Life is not about restrictive diets, 60 hour work weeks, or 2 hour “get thin” cardio workouts. Although there are weeks that maybe require more work, finding a balance makes for a happier and healthier life.

And balance will come in the form of stress management. Exercise is a great way to manage stress. As a former athlete you may be use to a level of intensity that is no longer stress reducing. Don’t try to workout for what you were you doing. Workout for what you are doing now. Maybe your hobbies are different, probably. Maybe the amount of time you have is different, definitely.

2. Nutrition is Complicated, Make it Simple

I know this makes no sense, but hear me out. Dieticians go to school for years to fully understand nutrition at each stage of your life. Likely, if you are reading this you are not a dietician. So, the best you can do is listen to the experts and the recommendations they give.

The recommendation is balance. Link gives a helpful chart below for normal meals. She even provides the USDA recommendations for the average person.

Link discusses that the goal in nutrition is get to a point where you can listen to your body and follow intuitive eating, especially when it comes to timing. Start becoming more aware of what your body needs nutritionally and stick to a sustainable relationship with food.

You can also take a look at a recent conversation I had with another Registered Dietician, Elizabeth Kasparek. We talking about nutrition for beginners, but aren’t we just now beginning a new chapter? So we aren’t eating to be top level athletes anymore. How are we suppose to eat. Read this article for 3 tips you can start applying today!

3. You’ll Only be Successful if You Have the Right Tools

Throughout the book, Link talks about creating a space where you are able to accomplish the things you want to. This means creating a schedule in which you fit workouts in and having the right things to feel confident walking in the gym. Here are mine!

You can also consider WHAT are you going to do for your workouts? As athletes we are trained well to listen to directions. Now that we have control over our exercise choices we may not know where to begin. Finding a program to follow can be extremely helpful. You can check out our series on circuit training or HIIT training as a place to start.

It also means stocking your fridge with the right foods and having the correct tools in your kitchen. Below are the ones Link suggests to start with as basics.

4. Stop Looking to be Perfect

This one right here is directly speaking to me. I am a textbook perfectionist. Often as a player I was reminded that I can’t do everything perfect (this confused me). So transitioning to real life full of uncontrollable events can be tough! This is a great reminder, however for taking care of ourselves. If we expect perfection, we will only fall short of our health goals. Follow the 80/20 rule (80% nutritionally focused, 20% whatever strikes your fancy) and find comfort in the wiggle room!

5. Rely on Your Community

As an athlete who has had a permanent community my whole life, starting over can be intimidating. But I think the book does a great job of giving ways to meet people and ways to connect with your existing friends and family! This is a crucial part of making this large transition in your life.

Whether you’re a former athlete like me, starting a new job, or just looking to make a change in your life, the book “The Healthy Former Athlete” offers great insight into health, nutrition, and life. I loved this book as someone who is going through this exact transition and would highly recommend to any of my former athletes out there!

Get your copy of the book ➡️ The Healthy Former Athlete

Gnocchi and Sausage with Dijon Mustard Recipe

This recipe was a surprise hit and too good not to share! I think it is a great winter or fall recipe - warm, hearty and packed with flavor. Oh and this dressing/sauce goes great on a lot of dishes. Without further-a-do here is my gnocchi and sausage with dijon...

Easy Shrimp Pad Thai Recipe

I am definitely a salty savory kind of lady and so is my family. Which is why this recipe is in regular rotation in my house. The ingredients can be somewhat flexible, it doesn't take long and the leftovers are delicious. Introducing a truly easy shrimp pad Thai...

Lazy Chicken Noodle Soup Recipe

I love making a big batch of chicken noodle soup because it is comforting, warming and filling. On the flip side I am often looking for fast recipes that I can work into my weekly rotation. That's why I came up with this fast and one pot Lazy Chicken Noodle Soup...

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12 Exercises for a Total Body At Home Workout

by Annie Rasmussen

One of the number one excuses that I (and many others) have used for not being able to get a workout in is saying, “There just is not enough time to get to the gym”. Yes, even though I work at a gym, I can find it difficult to stay that extra hour when things at home need my attention. A lot of us are faced with the same dilemma that has existed for a long time: busy schedules that don’t leave any time to get in a workout. Even if that is not the case, gyms are tough to get into and feel comfortable. An at-home workout theoretically sounds great, but buying equipment is expensive and what would you even do?

This post will take you through 12 exercises broken up into lower body, upper body and core. This will not be an everyday workout, but can maybe this will be the kick start you need to ease back into the workout routine!

LEG EXERCISES FOR AT HOME WORKOUT

Step-Ups

Although we always talk about loading our posterior leg muscles, we can’t forget about those quads! Step-ups are a great exercise to not only burn out those quads, but also add a bit of heart rate. Simple and effective!

Bulgarian Split Squat

One of the toughest leg exercises to me personally! This exercise forces you to incorporate every lower body muscle you have to help you out of the bottom of the split squat position. Having your foot elevated on your chair just adds to the difficulty.

Squat to a Chair

I love this exercise because it forces you to hit the same depth every time. By making sure you tap your glutes to the chair and burst back up can add some great work in for those quads and glutes. For an added challenge, you can do an eccentric 5 count down to the chair to work your muscle differently or add some resistance.

Elevated Glute Bridge

The glute bridge is one of our favorite exercises in the gym to encourage glute engagement and work our posterior leg muscles. By adding the elevation, it increases the difficulty of the exercise. For an even greater difficulty you can add a band above the knees or go single leg!

ARM EXERCISES FOR AT HOME WORKOUT

Incline Push-Ups

Push-ups can be a difficult exercise from the ground for most, due to a large load on your biceps and anterior shoulder. By using your chair to elevate your hands it can make it easier to do more reps that you thought possible! Or, say push-up are too easy for you? Then try putting your feet on the chair and doing decline push-ups to have gravity working against you!

Tricep Dips

To work those triceps a bit, this is a great exercise to utilize that chair to target this muscle group! The further out you have those legs, the more difficult it is going to be. This will burn out those triceps pretty quick, however!

3-Point Bent Over Row

Using the chair to have one hand on and using a resistance to row to your chest in the other this is a great posterior shoulder exercise! If you do not have any weights, try using a gallon of milk or a paint can. During this one, be sure to focus on shoulder retraction.

Seated Single Arm Overhead Press

One of the best parts of the workout, sitting down! This one is great for isolating each shoulder as it works to press the resistance of your choice overhead. Try facing your palm in different directions (forward, neutral, toward you) to give your shoulder muscles different work!

CORE EXERCISES FOR AT HOME WORKOUT

Paused Bicycle Crunches

All of the core can be done on the floor, but I suppose this one could be done on the couch too! Similar to a normal bicycle crunch, this exercise can encourage great core engagement. By pausing as your leg is extended, you force yourself to slow down and feel that good core burn!

V-Sit Tuck

This one can be done right on the chair! By sitting in that V position and tucking your legs in and out, you can create some great concentric work for your abdominals. For an added challenge, extend your legs from side to side! Be sure to stop the exercise if you experience any low back pain.

Side Plank Hip Taps

For this core exercise, you will need to head to the floor. As you hold a plank position, tap your hip toward the ground in order to get some great oblique work. Doing so while holding the plank works your abdominals isometrically as well!

Shifting Plank

Similar to the previous exercise, you will be in a plank position. By shifting your weight in front of your shoulders and then behind it creates a more difficult version of the regular plank! The slower and steadier you control your body back and forth, the more intense the burn.

Gnocchi and Sausage with Dijon Mustard Recipe

This recipe was a surprise hit and too good not to share! I think it is a great winter or fall recipe - warm, hearty and packed with flavor. Oh and this dressing/sauce goes great on a lot of dishes. Without further-a-do here is my gnocchi and sausage with dijon...

Easy Shrimp Pad Thai Recipe

I am definitely a salty savory kind of lady and so is my family. Which is why this recipe is in regular rotation in my house. The ingredients can be somewhat flexible, it doesn't take long and the leftovers are delicious. Introducing a truly easy shrimp pad Thai...

Lazy Chicken Noodle Soup Recipe

I love making a big batch of chicken noodle soup because it is comforting, warming and filling. On the flip side I am often looking for fast recipes that I can work into my weekly rotation. That's why I came up with this fast and one pot Lazy Chicken Noodle Soup...

« Older Entries

Next Entries »