Last updated on 29 April 2020. Collection of fitness and health quotes.
At Optimal Health Daily, we are dedicated to sharing tips and advice that covers healthy eating, healthy diets, and fitness and exercise. These fitness and health quotes were selected to help you sustain your motivation when you're getting started on living a healthier lifestyle.
Our health podcast is hosted by Dr. Neal Malik. He's Chair of the Department of Nutrition and Basic Sciences at Bastyr University California and Justin's brother (if you're new here, Justin is the co-founder — and host! — of Optimal Living Daily).
Click on the episode link if you'd like to hear more about the articles and posts where the health quotes are from.
10 Inspirational Health Quotes
1. Matt McLeod on “What You CAN Do”
“Instead of focusing on all the reasons you CAN’T do something, you need to focus on all the reasons you CAN do something.”
– Matt McLeod / Episode 798
Matt is a fitness, nutrition, and psychology nerd. His quote reminds us of the power of mindset.
“What you focus on expands” is a common saying, along with the story The Little Engine that Could.
Telling yourself that you can do something is not just wishful thinking — it's part of how much you believe in yourself!
2. Samantha Coogan on “Limiting Sugar”
“When you cut out sugar, you'll be cutting out a boatload of empty, useless calories, which should help with weight loss.”
Samantha Coogan of UNLV / Episode 797
Samantha is an expert in nutrition and dietetics. She serves as director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas.
If you struggle with maintaining a healthy weight, sugar is one of the food items that you probably want to reduce your intake of. Calories should have a nutritional value. Sugar can be hard to limit as it easily gets you addicted. The point is to make these healthy changes slowly and gradually so that you don't shock or force your body into a big change overnight.
3. Nia Shanks on “Eating Fruits and Vegetables”
“Make eating fruits and vegetables a priority — this is so simple and beneficial, yet most people don’t do it.”
Nia Shanks / Episode 796
Nia Shanks is a coach and writer. She leads the Lift Like a Girl revolution.
Most of us are aware of the benefits of eating fruits and vegetables. The truth is that most Americans don't eat enough vegetables and fruits. You should be eating at least two cups of vegetables every day for health benefits.
4. Dr. Neal Malik on “Staying Consistent”
“Don’t lose heart: stay consistent. It will take patience and persistence.”
Dr. Neal Malik / Episode 710
Dr. Malik hosts the Optimal Health Daily podcast.
Making a change in your lifestyle takes responsibility and commitment. You may face some hardships and challenges along the way. Don't give up because the benefits to your health are worth it in the long run.
5. Rachel Trotta on “Healthy Eating”
“Healthy eating involves more than just calories and macros.”
– Rachel Trotta / Episode 772
Rachel is a health writer and certified personal trainer helping clients from all around the globe.
In this episode, Rachel shares how our relationship with food is improved when we approach it with the right attitude. It shouldn't be totally about calorie or dietary “restrictions.” We should continue to genuinely enjoy the foods we do choose to incorporate into our diet for a happy and healthy way of life.
6. Ross Enamait on “Being a Champion”
“What separates the champion is his willingness to get up after being knocked down.”
– Ross Enamait / Episode 761
Ross's training website is dedicated to high performance conditioning and athletic development.
Many things may get us down in life. We all have our personal stories of disappointment and failure. But these things don't have to define us or who we are. We can always choose to get up again to face a wiser, better, stronger tomorrow.
7. Ben Greenfield on “Healthy Eating while Traveling”
“13 healthy grocery store items [are all you need for] quick meals while traveling. You’ll feel more energy, perform better, and stay lean!”
– Ben Greenfield / Episode 756
Ben is the author of the New York Times bestseller, Beyond Training. He is one of the country's leading wellness consultants and personal trainers.
Eating healthy might appear to be difficult when you're on the move. In Episode 756, Ben shares a list of simple but nutritious items you can find at the grocery store. Remember it the next time you're travelling and thinking about getting something fattening or oily just because it's convenient!
8. Chalene Johnson on “Getting Started with Health”
“Remember the hardest part is starting.”
– Chalene Johnson / Episode 747
Chalene is a New York Times bestselling author and world-renowned motivational speaker. You may have seen her fitness programs at a gym or TV!
Her words remind us that the act of getting started might just be the hardest part in your journey towards better eating and fitness habits.
9. Laure Carter on “Balance”
“Balance is the Key to Health and Success.”
– Laure Carter / Episode 749
Laure is on a mission to bring the wisdom of Ayurveda to women. Her work involves helping women move from a restrictive diet to a more balanced approach regarding weight management and wellness.
Too much of a good thing can end up being not so good for you, which is why balance helps you gain a more well-rounded and grounded perspective.
10. Becca Shern on “Nourishment, Not Restriction”
“Be discerning about the foods you consume with a goal of nourishment, not restriction.”
– Becca Shern / Episode 729
Becca is a Registered Dietitian and wellness nerd. She helps people to find and enjoy the simple path towards optimal health.
Like a couple of aforementioned health quotes, Becca encourages us to remember that a healthy diet is not one that only restricts your intake. Focus on enjoying the natural tastes and flavors from food that isn't prepared with mountains of oil, sugar, salt, or heavy cream. Your body will feel lighter when you choose to nourish it with better quality ingredients.
Get access to Optimal Living Daily's PDF library — our vault with checklists and more to optimize your life!
Update (2020): 10 More Fitness and Health Quotes
11. Brian Tracy on “3 Habits for a Long Life”
“The human body is meant to be exercised regularly throughout your life.”
– Brian Tracy / Episode 988
Brian Tracy is an industry veteran in the personal development and sales fields.
In the above episode, Brian shares three simple and effective tips for living a long life. Most adults start to exercise less in their twenties. Check out the episode or blog link (on the episode page) to find out how many minutes you need to put in per day in order to have a healthy life. It may be shorter than you think!
12. Melani Schweder on “Simplifying Your Mornings”
“Too many of us rush through our days without taking the time to stop, listen, and set an intention for how we want to move forward.”
– Melani Schweder / Episode 987
Melani is a certified health coach and Reiki Master.
A healthy mind connects with a healthy body in a supportive cycle. Think about how your body feels when you're stressed and have a lot on your mind. By taking some time in the morning to prepare for your day ahead, you give your mind and body a better chance to experience health and wellness.
13. Steve Kamb on “Using Superheros as Fitness Inspiration”
“If you’re struggling with motivation, or you’re just getting started on your quest to level up and you’re intimidated, building an superhero version of yourself could be the jump start you need.”
– Steve Kamb / Episode 984
Steve Kamb is the founder of Nerd Fitness.
If you're lacking motivation with your fitness goals, having a superhero persona is one of the ways to help you stay on track. I know this works for me, personally — I often think of my Diablo 3 “demon hunter” character when I'm trying to keep up with my regular exercise and stretching routines!
14. Leo Babauta on “Healthy Habits”
“The important thing isn’t that you choose the right habit, but that you start.”
– Leo Babauta / Episode 983
Leo Babauta is the founder of Zen Habits.
Sometimes, action is more important than motivation. Getting started on developing a healthy habit is more important than selecting the right habit but never getting round to ingraining it into your lifestyle.
15. Dave Smith on “Protein”
“Protein is essential for your body when it comes to healing itself.”
– Dave Smith / Episode 977
Dave is a fitness and weight loss coach from Canada.
Have you thought about the benefits of a plant-based diet? Protein is an essential amino acid for your body, so make sure you have a backup plan on how to get these essential nutrients if you're cutting out meat from your diet.
16. Kate Galliett on “Injury Prevention”
“If you don’t use your body, you lose the ability to do so.”
– Kate Galliett / Episode 967
Kate has been an expert coach of movement and strength for 16 years.
Our bodies were meant to move. A body that is durable is able to sustain the many demands we place on it. In this episode, Kate shares four key concepts of injury prevention that we often miss when it comes to the body's foundation.
17. Helen West on “Boosting Your Energy Levels Naturally”
“Dehydration can affect your brain function, mood and energy levels.”
– Helen West / Episode 918
Helen has extensive experience as a gastro-specialist dietitian and is from the UK.
When it comes to staying healthy, don't forget the simple but important factors like getting enough sleep and water.
18. Heather Aardema on “Intentional Eating”
“Processed foods encourage passivity.”
– Heather Aardema / Episode 963
Heather is a National Board Certified Health & Wellness Coach based in Colorado.
In this episode, Heather shares how a little planning will help you gain a greater connection to the food you eat. She sets aside 30 minutes each week to look through recipe books so that she and her family stay nourished during the week.
19. Dominique Alessi on “Being Too Busy to Exercise”
“You’ll be amazed at how many ‘active minutes' you can accumulate by fitting in small bouts of movement throughout the day.”
– Dominique Alessi / Episode 914
Dominique is a former ballerina and a wellness coach.
If you think you're too busy to exercise, one way to get around this is to incorporate movements throughout your day. For example, a 5-minute routine with reps of planks and sit-ups is a great way to sneak in exercise in a busy schedule.
20. Josie Michelle Davis on “Building Confidence through Exercise”
“You should workout because it will make your mind and body feel better, and work better together.”
– Josie Michelle Davis / Episode 869
Josie is a full time stylist, a writer and enjoys helping others change their mindset for the better.
Josie talks about the confidence you can gain from approaching exercise and fitness through a combined mental and physical health perspective. The benefits of exercise are feeling good, which goes a lot further than a personal definition of what looking good means.
Where Do I Go from Here?
If you'd like to have a PDF of these health quotes, you can download it below.
You can also learn more about how to start eating healthy and exercising in our health guide.