12 Must-Read Mantras for the Ultimate Workout Motivation

Apr 05, 2016

Getting yourself into workout mode is NBD most days, but some days… not so much. So maybe you’ve got motivational posters tacked to your office cubicle, or maybe even framed in your bedroom. Maybe you even have that perfect travel mug to keep your ‘tude as perky as your jolt of java. Some days, you love channeling Lady Gaga’s secret to happiness. Other days, you just need a succinct, motivational mantra to turn that frown upside down. Look no further! We’re sharing our favorite, most-inspiring fitness — and life — mantras from brilliant workout instructors.

1. I am enough. “How many of us these days fall trap to the comparison game? The rise of social media and our addiction to it enables us to take a peek into others’ lives 24 hours a day. While this may be fun, it also sets us up for feeling inadequate in more ways than one,” says Jessica Bellofatto of JBYoga, a studio that specializes in SUP yoga and retreats.

“As a yoga instructor of 22+ years, I sometimes see the most popular ‘Instagram yogis’ and wonder why my following is not as big as theirs, why I am not as popular, etc. This simple mantra, repeated silently to yourself (try synchronizing it with the breath as in ‘I Am’ on the inhale and ‘Enough’ on the exhale), can be an amazing way to press the reset button and get off the comparison bandwagon. Remember, you are enough!”

2. Breathe, breathe, breathe. “This is one I use in class when I’m teaching. I’ll speak in a staccato, manner which helps students, because rhythmic speech, like music, has a calming effect on people,” offers Chidimma Ozor, instructor at TruFusion in Las Vegas, Nevada. “Many students have told me they appreciate the calmness of my voice, which helps them both in pushing them to break through new barriers, but also to experience peace and serenity in the moment.”

3. No one has ever regretted a workout. “This is too, too true. We get so used to making up excuses to why we shouldn’t work out,” comments Lisa Hayim, MS, RD, Pilates Mat Certified instructor and Registered Dietitian. “We self-talk our way into sleeping late, or make up reasons to procrastinate. The truth is, no one has ever regretted working out, but they do regret the excuses they make at the end of the day.

4. Ham Sa. “This is another simple Sanskrit mantra. It means ‘I am That.’ We spell the word That with a capital ‘T’ because it represents the BIG THAT. That which is Universal Energy, All Knowing, All Seeing,” offers Jessica. “It’s an amazing reminder that although we are all individuals in human form, with these limited bodies and minds, the essence of us is Vast, Universal, Divine Consciousness. A great one to chant when you are feeling limited or stuck,” Jessica shares.

5. It takes four weeks for you to see your body changing; eight weeks for your friends and family to see it; and 12 weeks for the rest of the world. This is a brilliant way to remind yourself that the magic doesn’t happen overnight, and a weight loss journey is about your lifestyle and not just a number on the scale. “When we make a lifestyle change, we expect the results to be instant. While we may start to feel them earlier on, we often need others to notice it to feel validated and committed,” says Lisa.

“Remembering that it’s a process — and that body changes take time — motivates you to keep going instead of giving up after a month. When clients complain after a month, I remind them how far they have come, and how they would have to start all over again if they gave up now!

6. Om Shanti. “This is a simple Sanskrit mantra. Om means ‘the Universal Oneness’ and Shanti means ‘Peace.’ Om Shanti can be chanted anywhere, anytime you need to feel at ease, during times of turmoil or stress. Try it!” suggests Jessica.

7. Enjoy the journey. Live light. Simple but profound words worth living by: “It’s not about where or what you’re trying to get. It’s all about how you get there and trying the growth and experience that comes with finding the way,” says Jacqueline Reinhardt, instructor at TruFusion.

8. The hardest part of exercise is just to start. We think Woody Allen was onto something when he said that “80 percent of success is showing up.” Lisa elaborates: “Getting out of a sedentary funk is the hardest part. That first time seems impossible and pointless. It’s easy to give up on yourself and decide that the road is too hard. However, once you start, there is no turning back. Just 15 minutes of cardio is enough to get your endorphins firing, and getting you to feel like your old self again!”

9. I am enough. Who I am is enough. What I do is enough, and what I have is enough. We love how this sentiment echoes Jessica’s mantra (see #1) and captures the intention of being okay exactly where you are. Some days you can rock a headstand like it ain’t no thang; others you may struggle just getting through a tree pose. And that’s okay! “[This mantra] works because it gives me permission to be who I am in the present moment, and makes me feel like I can take big risks, because even if they fail, I am still enough,” explains Whitney Koch Owens, instructor at TruFusion.

10. If you can, you must. If you must, you can. “I think sometimes we get caught in the emotional roller coaster that inevitably comes along with training. Sometimes it feels like the world is against you,” comments Julia Falamas, Director of Programming and Operations at Epic Hybrid Training. “But for me, it’s important to remember that my feelings do not reflect my physical state. If I am able-bodied and healthy, then I can do something, no matter how small.

11. Mind over matter. “I don’t necessarily ‘meditate’ to this mantra, but when I am working out, this is often what I remind myself to push myself and keep going. I heard the phrase when I was younger, running cross country in junior high, and it resonated with me,” says Ashle Worrick, TruFusion instructor. “I found that as soon as I want to give up, I remind myself ‘mind over matter.’ Our minds are so powerful, and we have the ability to push past our limits as long as we put our minds to it. I say it to my classes to encourage them when I feel they need motivation. ‘Mind over matter, guys. Put your mind to it. You can do it. You will do it!’”

12. Strength does not come from physical capacity. It comes from an indomitable will. Mahatma Gandhi may have been the originator of this quote, but Zumba instructor Edmee Cherdieu lives by its virtues: “Personally, this is a big one for me. I was not given the best physique to achieve physical greatness, but I very soon realized that by training my mind to push through my body, I became stronger and more capable. With focus, will and invincible mind power, one can achieve everything. Do not let self doubt get in the way of your personal goal.”

Got a favorite fitness mantra you live by? Tweet us @BritandCo!

(Photo via Getty)

Dealing With Stubborn Bloating? An Expert Shares How To Banish It

Bloating is a common digestive issue that can make you feel sluggish, uncomfortable, and self-conscious. While bloating is often caused by overeating, there are other factors that can contribute to this uncomfortable sensation, such as consuming gas-producing foods or experiencing hormonal changes.

The thing is that bloating happens to the best of us so it doesn't mean you're weird if you haven't figured out what's causing your tummy issues. Between weight fluctuations and hormonal changes post-birth, I still haven't cracked the 'happy digestive system' code. But, that lack of knowledge is no match for the expertise of Dr. Brynna Connor, MD — a Healthcare Ambassador at NorthWest Pharmacy.

Based in Austin, Texas where she has her own private practice, Dr. Connor is a member of the Texas Academy of Family Practice, the American Academy of Family Practice, and the Texas Medical Association. In other words, she has nearly two decades worth of medical experience that makes her the right person to answer all our "How to get rid of bloating" questions.

Whether you're dealing with the occasional bloat or chronic digestive issues, Dr. Connor has expert tips to help you find relief and get back to enjoying healthy meals that your body loves.

How can I tell if I'm bloated?

Image via Polina Zimmerman/Pexels

Before I became a mom, it was easy for me to recognize the immediate signs of bloating. I only experienced it during PMS and the week of my cycle, but it always went away for a few weeks. Not only that, I used to be able to pinpoint which foods were the culprit of horrific period cramps and the inevitable gassiness that seemed to make my cycles 10x worse. Now, things are up in the air and I'm joining the ranks of other curious women who want to know what's considered bloating.

Dr. Connor says, "There are various symptoms a woman may experience if she’s bloated. Bloating may make you feel like your stomach is tight or full and can cause abdominal pain, swollen/distended stomach, flatulence, belching, and/or stomach cramps. It’s not uncommon to experience multiple symptoms of bloating at once."

I don't think I need to mention just how uncomfortable things can feel when experiencing multiple bloating symptoms.

What triggers bloating symptoms?

Image via cottonbro studio/Pexels

I mentioned my daily cycle as one of the reasons I knew I used to experience bloating, but there are more things that can trigger it. "Bloating occurs when your gastrointestinal or digestive system(s) are filled with gas or liquid and there are six common potential causes," says Dr. Connor.

She lists having gas as one of the first reasons. "It’s normal to experience symptoms of excess gas, especially after eating and/or drinking as you may have also swallowed small amounts of air. Certain factors may increase the likelihood that you experience bloating after eating, such as chewing gum, drinking carbonated beverages, and/or eating or drinking too fast."

Hearing this reminds me of the moments I was told to slow down when eating my food as a little girl.

Image via Maksim Goncharenok/Pexels

There's also the chance that you have a food intolerance. I only speak for myself when I say that I'm only able to consume dairy in small increments and tomato sauce? Well, I can just forget that because lately my stomach skips bloating and heads right to nausea. What gives, you ask?

Dr. Connor says, "You can experience bloating if your digestive system has trouble breaking down certain foods. Common food intolerances that can lead to bloating include lactose intolerance, gluten intolerance, and/or fructose intolerance." Feeling mind-blown about possibly having a fructose intolerance? Same here, but Dr. Connor explains what happens when our body breaks down certain foods.

"There are also chemicals found in particular foods that can increase the chances of bloating after they’re ingested, including histamine (found in wine and cheese), caffeine, alcohol, sulfites (found in beer and wine), and monosodium glutamate (MSG – found in ripe fruit and cured meat)," she says.

If you're hearing someone play the world's smallest violin, it's me mourning the fact that my two greatest loves — wine and cheese — may not be the best things to consume together.

Image via Miriam Alonso/Pexels

I can say it's been a while since I've been constipated, but only because my doctor all but demanded that I start taking probiotics and eating more probiotic-rich foods. Still, it always sucks when constipation happens which explains the bloating that tends to follow.

"When your large intestine absorbs too much water from your stool, it becomes harder and more difficult to pass. The resulting buildup of stool in your colon can lead to bloating, swelling, and stomach/abdominal pain, and you’re particularly susceptible to constipation if you’re not getting enough fiber, water, or exercise. Changes to your daily routine or an increased level of stress can also contribute to constipation and bloating," says Dr. Connor.

Somehow this is oddly comforting to know that stress can also be a culprit.

Image via Karolina Grabowska/Pexels

Like I mentioned before, starting your period is one of the reasons you can experience bloat. What Dr. Connor says next will occupy a space in your mind if you're never considered what happens during that special time of the month.

"Certain hormones, like estrogen, can cause your body to hold onto water, which can cause swelling in the abdomen. Estrogen can also interact with progesterone in your digestive system, leading to increased gas in your intestines. Bloating prior to your period may also be caused by the increase in volume in your uterus just before your period starts," she says.

Image via Polina Tankilevitch/Pexels

I've been prescribed different medications after two of my surgeries and found that I experienced unusual bloating that led to horrific cycles. Dr. Connor says there's a reason why certain medications or supplements can cause this to happen.

"...fiber supplements can cause bloating or constipation when the supplement isn’t taken with enough water. Other medications that can lead to bloating and/or constipation include opioids like hydrocodone or oxycodone, non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen, iron supplements, and antihistamines like Benadryl," she offers.

Although I no longer take Benadryl, I can confirm I experienced a ton of bloating when trying to combat my allergies.

Image via cottonbro studio/Pexels

Lastly, Dr. Connor says there could be underlying medical reason you're experiencing bloating. "People living with gastrointestinal diseases like Celiac Disease, an inflammatory bowel disease such as Crohn’s or ulcerative colitis, or irritable bowel syndrome are more likely to experience bloating, excess gas, and constipation."

She also says, "Underlying liver disease or cancers can also cause bloating in the abdomen, which is why you should talk to your doctor if you are experiencing prolonged symptoms associated with bloating, or if you’re having any additional symptoms such as vaginal bleeding, or pelvic pain, blood in your stool, difficulty swallowing, or any excess fatigue or unexplained weight loss."

What are some ways to reduce bloating in general and during PMS/menstrual cycles?

Image via KoolShooters/Pexels

Dr. Connor says managing bloating can depend on what's triggering your symptoms. It's always best to schedule an appointment with your doctor if you concerned about your digestive health, but there are things you can do at home to provide some relief.

"At-home solutions include over-the-counter (OTC) medications like Gas-X or antacids that can be taken together or separately. Probiotics can also help reduce gas and restore the balance of bacteria in your digestive tract. Herbal remedies like peppermint, chamomile tea, or turmeric, can aid digestion, and peppermint oil can help relax muscles in the stomach that aid in the passing of gas."

She also suggests that you increase your fiber intake, incorporate exercise in your routine, and stay hydrated.

By taking steps to reduce bloating, you can improve your overall health and feel more comfortable in your daily life.

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This post has been updated.

Header photo by Anete Lusina/ PEXELS

Nicole Kidman Is Officially Back For "Nine Perfect Strangers" Season 2

There's something appealing about an anthology show. You know, the ones where we get a new cast every season but the location or the themes remain the same (hello White Lotus and American Horror Story!). Your next TV show obsession is right around the corner because Hulu just announced the full lead cast for Nine Perfect Strangers season 2 and it's literally almost too good to be true. Keep reading for everything you need to know!