Decide To Take The Challenge And Defy The Odds

Speaking from my mid 40’s here πŸ™‚ YES our metabolisms DO slow down with age and we DO naturally lose muscle mass and accumulate more fat- ESPECIALLY as women.

We actually lose 5 lbs of muscle every 10 years… HOWEVER, this does not mean DOOMS DAY. You don’t have to accept it and you don’t have to give up on your goals.

You can choose to have age be your excuse and make it your limiting belief OR you can DECIDE to take the challenge and defy the odds. You can CHOOSE to focus on preserving the muscle that you do have and even better, BUILDING more muscle as you age.

You can CHOOSE to nourish your body with foods that help fuel you with energy and focus and that keep you vibrant.

You can CHOOSE to be more active, sit less, and make stress reduction a priority.

You can CHOOSE to connect with more positive, supportive people on the same mission as you.

And yes, you can change your relationship with empty calories like over processed foods and junk.

You can’t control aging but you CAN control the actions you take and the decisions you make.

My question to you is HOW BAD DO YOU WANT IT?

– Natalie Jill Fit

Workout and Weight Loss Motivation

Turn your can’t into cans and dreams into plans. Believe in yourslef. If other people can do it, so can you.

Read more>>> How to Turn β€œI Can’t” Into β€œI Can”

Food Cravings

I was never a big eater. When I’m under stress or having some kind of problems, I can’t eat. The only thing that I can swallow down at that time is a banana. However, the other day I suddenly felt a terrible need to eat something, so I made myself a little sandwich. I have to stress that I’m not a big fan of sandwiches. Actually, I really don’t like them. Anyway, on top of that, I also had a piece of cheesecake and I believe I could continue with crispy, crunchy, salty, fatty chippies if I had some at home. πŸ™‚ But I manage to pause and stop myself before I ate everything I find, although I wasn’t hungry at all. What I’m trying to say is: when a craving doesn’t come from hunger, eating will never satisfy it. I was actually a bit sad and bored that’s why I went to cruise the pantry. πŸ™‚ You know, usually, food cravings can have little to do with hunger. Tame them with something that makes you feel good. I went for a brisk walk and a cup of coffee.

Wishing you a beautiful Sunday.

Build On What You’ve Already Started

“The new year doesn’t have to bring about new goals. You can build on what you’ve already started and refine it.”

Read This Before You Make Your New Year’s Resolutions

Do It For You

Dear Reader, I wish you a happy and successfull new year. May you trun your dreams into goals and may you let go of all “I can’ts” that you tell yourself.

Happy New Year!

Thank you for visiting Fitness Motivational Qutes. I’m most grateful.

With love,


Happy Halloween

Wishing you all a fun, happy, and safe day! Enjoy and remember to bring out the sweet child in you.

Happy Halloween! πŸ™‚

Losing Weight The Healthy Way

“Consider that you want to lose it in a way that it won’t easily come back. Also, you will have to accept the fact that in order to lose weight and KEEP it off you will, for the rest of your life, have to be MINDFUL of what is going in your mouth.”

Extract from “Starting Your Weight Loss Yourney – Small Chages You Can Start Making Now” by Patti Walling (

You don’t need pills or fad diets to lose weight and get healthy. You just need the RIGHT way:
1. Drink water or unsweetened tea.
2. Base your meals around a source of lean protein (fish, turkey, chicken…),
vegetables and fruits (best fruits are berries). When cooking, use coconut or olive oil.
3. Get at least 30 minutes of physical activity 3-5 days per week.
Replace sedentary activities: Instead of watching TV, spending time on the
computer, sitting of the sofa or driving everywhere, WALK, RIDE A BIKE and MOVE
whenever possible.
4. Don’t skip meals but eat when you’re hungry.
5. Eat small meals. Portion control is important.
6. Start your day with high-fiber breakfast.
7. Read nutriton labels.
8. Get 8 hours of sleep.
9. Focus on HIIT (High Intensity Interval Training) but don’t neglect WEIGHTS.
Strength training is important. It can help you lose more fat, build muscle and stronger bones.
You’ll get into shape faster and your clothes will fit better. Not to mention that lifting increases the number of calories you burn while you’re doing nothing.
10. Eat whole grains.

Make The Mind Run The Body

β€œNow if you are going to win any battle you have to do one
thing. You have to make the mind run the body. Never let the
body tell the mind what to do. The body will always give up.
It is always tired morning, noon, and night. But the body is
never tired if the mind is not tired. When you were younger
the mind could make you dance all night, and the body was
never tired… You’ve always got to make the mind take over
and keep going.”

Tiny, Repeated Efforts Will Get You There

“Success is the sum of small efforts – repeated day in and day out.” – Robert Collier

“A single tiny step you actually take is better than any big plan left undone.” Jane Lee Logan


Changing Your Body With Small Steps

It’s not easy to change your bad habits. That’s why weight loss experts recommend that you make smaller changes to your life, such as standing instead of sitting, replacing soda with water or unsweetened tea, throwing out the junk, over-processed, unhealthy food from you kitchen cabinets, gradually incorporating exercise into your routine and so on.
Small changes can make a big difference, therefore, start with small goals that you can manage which means set realistic and attainable goals. Focusing on smaller goals will keep you encouraged.

Did you know that swapping soda for water on a daily basis can save you 54.750 calories a year. That’s over 15 pounds.