Beginner's Guide to Using Affirmations for Workout Motivation
Workout motivation is always a hot topic, because so many people struggle to stay committed to their fitness goals. Our mindset and our beliefs play a powerful role in determining what we are capable of, and affirmations can be a way to shift the way our minds think about something. Affirmations can be words or phrases, typically with a positive or uplifting message, that a person can say to themselves, and can help to cultivate a growth mindset. I use affirmations to get through tough moments in my workouts and athletic practice, and I also encourage their usage when I hear a client engaging in negative self-talk.
Feeling defeated, scared, or intimidated by movement is a common experience of athletes and newbies of all levels, and it’s nothing to feel ashamed of. If a person is struggling in a workout, having a positive phrase that they can say to themselves can be really helpful to move forward and maintain workout consistency. Saying an affirmation can show your brain that there’s another way to think and feel, and over time it can impact your beliefs. This can build a growth mindset and help us find enjoyment in the process of challenge and problem solving.
Motivational fitness quotes for workouts can be helpful, and also here are examples of positive and neutral affirmations:
“I was hoping for chance to learn something new”
“My body is strong and capable, and can do what I ask of it”
“I listen to my body and give it the exercise it needs”
“I can be uncomfortable for 30 seconds of this exercise because I am going to feel energized when I’m finished”
“I’m so lucky I get to move my body”
“Any movement I can do today is a win”
There’s no wrong answer to using an affirmation! I’ve used affirmations in multiple ways that I’ve found useful. If I’m meditating, I may choose one phrase to focus on and repeat that for 5 minutes. If I look in the mirror and say something rude to myself, I’ll pause and replace that with something kinder. If I’m struggling to get through a tough workout, I might acknowledge the difficulty of the task and also name how great I’m going to feel after I make it through. During times when I’m injured, reminding myself to be patient with my body can make a huge difference in my attitude.
My sport of choice is competitive pole dancing. For those unfamiliar with the sport, part of the challenge (and the reason we wear very little clothing) is that pole athletes use their skin to grip the pole. This leads to being able to do really cool looking tricks, but it can also be painful. Sometimes when I’m learning a new skill, I’ll be hesitant because I know it may be painful on sensitive skin, but I ALSO know that I’m physically capable of doing it, and that I’m not going to injure myself. I will tell myself “Yes, this will be uncomfortable. Breathe through the discomfort and focus on (insert technical skill)”. Saying phrases like this can help to build mental resilience in exercise as well as feed that growth mindset!
If you’re someone who wants to work on their positive self-talk, and is new to affirmations, don’t expect yourself to be great at them right away. Shifting your mindset with positive or neutral phrases is a skill that takes practice. Instead of saying things like “I’m going to be amazing at this!” when that doesn’t feel true, try saying something more neutral like “I will do my best and appreciate my effort” or “Whatever I can do is a success”. If you struggle to come up with things to say to yourself, maybe write down some phrases in the Notes section of your phone, or save this blog to your bookmarks and pull it up when you need some inspiration. I also downloaded this wonderful audiobook with 10,000 affirmations, and I’ll play it on my phone when I need a boost. Another great resource for more information on this is the Girls Gone Strong L-1 Coaching Certification
Remember, we can shift our beliefs with the way we talk to ourselves, there’s no wrong answer in how you use affirmations, and remember this is a new skill you’re learning. .
Have you used affirmations before during workouts or other activities? I’d love to hear what worked for you in the comments!
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