Motivation isn't really something that can be lost or found, but if you're looking for a little boost, an inspirational quote can help. Adopting a mantra is more than finding the #MondayMotivation to exercise, though. It can also help improve your mental health, according to an October 2018 study from the European Journal of Integrative Medicine.
Whether you need words of encouragement to get through an intense CrossFit workout or a strategy for putting your health first, you can adopt these phrases from some of the industry's best — and most sought after — trainers.
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1. "I can do this. I will do this."
"My mantra is an incredibly simple but effective one. I find that it helps me set and achieve goals and conquer stress and obstacles that we all come across in life. I use this mantra to tackle really big problems and little ones too. It's instantly calming to me and reminds me that we are in control of our own actions... Whatever the issue is it helps keep me on track."
—Mary Helen Bowers, as told to LIVESTRONG.com
About the trainer: After joining the New York City Ballet at the age of 16, Mary Helen Bowers graced the stage of Lincoln Center for a decade. She also created the Ballet Beautiful method and has trained celebrities, including Natalie Portman (who she helped prepare for the film Black Swan), Liv Tyler, Zooey Deschanel and many Victoria's Secret Angels.
2. "One step at a time. Just keep moving forward."
"I literally say this to myself probably 10 to 20 times daily. This is how I have built everything in my life and how I have endured every hardship. I will continue to use this for the rest of my life."
—Chris Powell, as told to LIVESTRONG.com
About the trainer: While you probably know Chris Powell from his work with his wife, Heidi, changing lives on ABC's Extreme Weight Loss, he's also a celebrity trainer, author and creator of the Transform App. The app was designed to expand the Powell's reach beyond television, helping people across the world follow their nutrition and fitness program and make small changes that yield big results.
3. "If the plan isn’t working, change the plan, but never the goal.”
"Where there's a will there's a way. Be patient and press on. You'll get there. Failure just makes you wiser and stronger."
—Jillian Michaels, as shared on Instagram
About the trainer: Jillian Michaels is known for being tough (she has a black belt, after all), a reputation earned as an original trainer on NBC's The Biggest Loser. She's created a fitness empire, including her own app, a series of fitness video games for the Wii, a media company and a reality show. Michaels is also a life coach, using her experiences living through a rough childhood to motivate others through speaking engagements and books, including Unlimited: How to Build an Exceptional Life.
4. "Be the best version of you."
"Instead of obsessing about other people and their lives, their bodies, their food, take all of that energy and turn it onto you. Improve YOURSELF and stop wishing you were someone else. You are your best advocate! When really took inventory of my life and body I started to focus on what was working and what made me feel better than what was lacking. Consistent weight training is my life leveler."
—Ashley Borden, as told to LIVESTRONG.com
About the trainer: Ashley Borden has made a name for herself, especially as the trainer for celebrities, including Ryan Gosling, Christina Aguilera and a number of professional athletes. She's also a trainer on E!s Revenge Body with Khloe Kardashian, helping people transform their lives from the inside-out. She uses her past experiences with an eating and exercise disorder to help others find the healthiest way to get fit. And anyone can train with her thanks to her DVDs and streamable workouts.
5. "Trust that I’ve got myself."
"When I was younger, I used to wake up in more fear than I wake up with now. And any worry, fear or self-esteem block really dim that 'morning spark.' It's important to wake up confident and assured with yourself."
—Tracy Anderson on her morning mantra, as told to SHAPE
About the trainer: Tracy Anderson's name is synonymous with fitness; the Tracy Anderson Method has helped people (including Gwyneth Paltrow, Cameron Diaz and Christy Turlington Burns) get into shape quickly. Her first workout DVD was released in 2003, and she created her first fitness machine in 2005 to help further promote her method. With studios all over the world, plus DVDs and streamable workouts, Anderson is truly a world-class trainer.
6. "You can achieve anything you put your mind to with hard work and positivity."
"I'm motivated by my baby son Oscar. I want to be a role model for him and be an example of how you can achieve anything you put your mind to with hard work and positivity."
—Simone De La Rue, as told to LIVESTRONG.com
About the trainer: Simone De La Rue began dancing at the age of three and created the Body by Simone method from her experience on the stage. She opened her first studio in 2011 and has planted studios across the country (and one in London). Her A-list clients include Jennifer Aniston, Chrissy Teigen and Khloe Kardashian. De La Rue has even created her own shoes in collaboration with Newton, made with dance cardio fitness classes in mind.
7. "Let’s go! Don’t quit on me. Don’t cheat yourself, treat yourself. Work for it!"
"Repeatedly tell yourself, 'Let's go!' Don't quit on me. Don't cheat yourself, treat yourself. Work for it! ... If your mind is not prepared to lead you on the journey you want to take, your body won't follow."
—Corey Calliet, as told to The Manual
About the trainer: If you've never heard of Corey Calliet, you've probably seen his work. He's the trainer behind Michael B. Jordan's transformation into Adonis Creed in the film Creed (and Creed II), using his method known as The Calliet Way. Calliet trains his clients so they can perform at an elite level and accepts clients via an application process to make sure they get more than a one-size-fits-all fitness plan.
8. "Everything you do inside the gym makes everything you do outside the gym better."
"Everything you do inside the gym makes everything you do outside the gym better."
—Gunnar Peterson, as told to LIVESTRONG.com
About the trainer: If you've heard Gunnar Peterson say some form of this quote before, you probably heard it during an appearance on E!s Revenge Body. When he isn't helping his clients stay in the best shape of their lives at his Beverly Hills gym or at his job as the director of strength and endurance for the Los Angeles Lakers, he's developing the latest fitness technologies and advising new gyms.
9. "You can find an excuse or you can find a way."
"A mantra that really motivates me and has for years is, 'You can find an excuse or you can find a way.' As an entrepreneur, trainer, health coach and business owner my goal is always to focus on the solution. I don't waste valuable time on the excuses but instead put my energy into finding solutions."
—Jeanette Jenkins, as told to LIVESTRONG.com
About the trainer: Jeanette Jenkins has more than 18 international certifications in the health and wellness industry, making her one of Hollywood's premier trainers. Thanks to her streamable workouts, anyone can have her as their personal trainer, just like Pink, Serena Williams and Shawn Johnson (among others) do. Jenkins also spends a large portion of her time supporting non-profit organizations, including when she rode 100-miles alongside Pink to raise funds for No Kid Hungry.
10. "I want to be the best version of myself."
"The foundation for fitness starts with the desire to be the best version of yourself. Once you say, 'I want to be the best version of myself,' and believe in it, you start building that commitment."
—Ngo Okafor, as told to People
About the trainer: Ngo Okafor may have waited to start boxing until the age of 31, but that didn't stop him from winning the Golden Gloves Championship two years in a row. When he isn't training clients like Jennifer Lopez and Naomi Campbell, he's running Iconoclast Fitness Studio (in fact, he founded what's known as the 'WeWork for fitness pros'). Okafor is also a sought-after model and actor.