January 5, 2015



Create Your Personal Mantra for Fitness Success


Mantras have been used by Buddhist monks for eons. It’s simply a word or chant used in a meditative state. It works because the repetition of saying something in this way tends to embed into one’s subconscious mind.

Too many times we may repeat a negative mantra while in a quasi-hypnotic state create by our environment. We may even subconsciously utter negative words that others have told to us. This repetition becomes our reality. It the arena of fitness, what we say over and over again may lead to us either becoming fit (if that is what we repeat) or the opposite (if we say negative things about us and fitness).

In creating your personal mantra for fitness, let me suggest that you utilize the “Rule of Three” when doing so. What I mean by this is to create a phrase that consists of three words. Heck, you might even create three phrases where each consists of three words. The rule of three is prevalent in our lives and it is powerful.


Think about it, it is so embedded in every culture that it’s natural to use. The Holy Trinity, 3 colors in flags, in sports (3 strikes, 3 bases, 3 medals, etc..), triathlon, UPS, NBA, ABA and so forth…

A personal mantra for fitness should embody an emotional state as well as the words. When you say your mantra, make sure you feel it too. You’ve got to believe each one in order to accept it into your subconscious mind. After you state them, take some sort of action that is in line with what you said.


Here are some 3 word mantras (some with “and” as a filler) that others have used:

“Keep moving forward”

“Find your stride”

“Remember to breathe”

“I am powerful!”

“Breath, believe, and battle” (this came from Olympian Kerrie Walsh)

“Fight on and win!”

If you find a quote that fits you and is not part of the rule of three, it is fine. Know that nothing is set is stone as far as rules. Most important is that it works for you. When it feels right, just do it!

You can repeat your mantras during a meditative state, at night, in the morning or when you need to before a workout. You’ll find that when you do that, it may just help you in other areas of your life too.

Let me suggest that you write down your mantras on an index card. Carry this with you wherever you go. Heck, you might even want to create mantras in other areas of life as well. Once you repeat each one enough times, you’ll remember them and may not need the index card once that happens.


Again, repeat your mantra every day. This way you’ll move towards fitness without even thinking of it. And when you face struggles during training, your mantra can help you push through with grit and determination. For me, “I am gritty, determined and successful.”


Bob Choat, “Transformational Master Black Belt” Black_belt.svg-sm
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness

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January 2, 2015


Writing a New Fitness Book for the Over 40 Crowd…


Over the course of the last year I’ve toiled on writing a new book on optimal fitness for those over 40-years-old. It’s a challenge since there are so many books on the market. Here’s the thing, while I have a lot of knowledge, I want to make sure it’s what you guys want. I believe […]

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December 31, 2014


A New Year: Looking Back, Moving Forward and Growing Stronger


As we end one year and move into the next one, we think about the transitions that take place. Today offers us an opportunity to reflect on what we left behind as we prepare for what lies ahead. Over the course of the next 365 days you and I will have an opportunity to grow […]

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December 29, 2014


Are You a Resolution Failure?


Every January 1st it’s the same thing, many people will set resolutions towards what they believe they want to happen. They’ll get started and then, BOOM!… They self-destruct in a short period of time.  While there are those very few that are able to realize their resolution goals, most do not. Come December, those same […]

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December 25, 2014


Watch the “The Interview”


Merry Christmas to all of my followers… I’m posting the controversial film, The Interview, so all can watch. Maybe as an act of defiance towards the North Korean government or simply just to help spread the word of this movie… Please enjoy it today… Thanks! Cheers, Bob Choat

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December 22, 2014


The Fat Blue Line: Obesity and Law Enforcement


photo: courtesy Reuters Two studies came out this year (2014), one by the FBI and the other by the American Journal of Preventive Medicine (AJPM). Both indicated that those in law enforcement are among the fattest professions in the United States. In the FBI study, 8 out of 10 police officers are overweight. In the […]

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December 19, 2014


The Mindfulness Way to Improving Your Health


The year 2014 was known as the year when mindfulness became vogue. Many trainings in this mind-body strategy has popped up all over. Yet, it’s something that has been around for many generations and even well over a thousand years. In fact, being mindful was very prevalent in ancient times. Being aware of nature and […]

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December 14, 2014


3 Ways to Keep Fit During the Holidays (and afterwards)


It’s that time of year folks! Every year we go through the holidays. Family get-togethers abound. One thing I’ve noticed is that physical activity slows down. This is troublesome from my perspective since it’s been slowing down quite a bit over the years. During the holidays it accelerates and then very slowly picks up after […]

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December 12, 2014


Give Your Wishbone a Backbone


On St. Patrick’s Day each year many people tend to look for good luck through using a four-leaf clover. The person who carries horseshoe or rabbit’s foot is certain to be lucky through their life. Though, the horse the threw the shoe or the rabbit that lost it’s foot certainly wouldn’t think so. Wishing and […]

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December 8, 2014


3 Keys to Focusing on What Really Matters to YOU!


I remember when I was young and my father wanted me to do what he thought I should do in life. I think most people have been down this same road. Others telling us what we should be doing and not what we really want to do. Sure, what we do should enable us to […]

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