Motivational Quotes for Women

To be honest, none of us are EVER motivated all the time. Getting and staying motivated is a constant process in and of itself. 

“None of us really know what we are doing. We are just throwing spaghetti at the wall and hoping it sticks. “

Let’s be real – true motivation comes from reflection and remembering your deepest reason(s) for WHY you started. This is true for just about any goal, project, or journey that you set out to do. 

For the purposes of this article, we’ll look specifically at staying motivated with your fitness goals. 


Motivation ebbs and flows. It can be incredibly frustrating! 

Building that motivation muscle and momentum back up again is a taxing job.

For those times… never fear. I got you! 

If you are looking for a little #fitspo in your life, check out these quotes from famous authors, athletes, dieticians, coaches, celebrities, and more. 

There is BOUND to be one that you connect with; Write it on a post it, stick it on your fridge, journal about it. 

Repeat Your Mantra Like Your Life Depends On It. 

Personally, lack of motivation often stems from anxiety. I have been through therapy on this — trust me. The mantra that I tend to cling to is: 

“Action is the antithesis to anxiety.”

Meaning, sometimes you just have to execute the things you have to do, need to do, want to do, in order to keep going and eliminate feelings of overwhelm and stress that takeover and dissuade motivation. 

Having a mantra is a mental cue to get your head back in the game and build up some steam to keep on staying strong in your routines and in your health!


On Motivation 

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

– Zig Ziglar, Author, Salesman, and Motivational Speaker

Motivation comes and goes…

It’s important to TRY to FIND motivation daily, it can come in big waves from big end goals, or it can come from wanting to be your best for the people around you. 

No matter your reason TODAY, it’s important to identify that reason and take action with that idea in mind. 

“When you make yourself healthier from the inside out, improved body composition, self-esteem, and happiness generally follow, but it doesn’t work the other way around. In addition, scale weight is one of the fastest ways to lose motivation, even if you thought you were making great progress in other areas.”

– Melissa Hartwig, Author of The Whole30 

Basically, don’t do things that will force your hand into self-sabotage. 

We all know things that will create a more negative mental space or give us permission to keep messing up. 

In my life, those triggers are usually the scale (as Melissa mentions) and comparing my life to others’. 

The (devil) scale is a tough one because it is literally a measurement of how gravity pulls you to the earth without any regard for — how much water you drank the day before, the sleep you didn’t get, the muscle you built, inflammation from your recent, awesome workout and more! 


Comparison is hard too because it is at our fingertips all day long with cell phones, internet, and social media.

I see friends or fitness influencers eating donuts or doing “simpler” workouts that I am and seeing so much progress.

Falling into the trap of “why can’t I do that” is all too real.
But everybody and every BODY is different. Their workout and diet will not make me look like them.

I have to stay on my grind to get MY results and goals. 

Avoid the things that trigger and tempt you and lead you astray from sticking to your methods and journey! 

Woman Exercising on a Mat
Woman Exercising on a Mat

On Fitness

“We are what we repeatedly do. Excellence then is not an act but a habit.” 

– Aristotle, Philosopher

Literally one of my fave quotes, this one has been on my MySpace profile, Facebook, and, now, Instagram. I probably should just have it framed and hang it prominently. 

There is nothing particularly special about being a master or great at something. The act of consistency makes for greatness. 

In whatever you do, stick to your habits — especially on the days you most want to drop them all. 

You’ll be excellent for it.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

Arnold Schwarzenegger, Professional Bodybuilder, Actor, Ex- California Governator

This is an easy one… be the person who goes the extra mile. In fitness. In business. In relationships. In life. 

The results you are desiring will not come from the work you did not do. Put the required work in. 

Also, to drop another popular motivational gym phrase… no pain, no gain. 

Not that there should always be pain or that everything should always be hard or it’s not worth it.

Mostly, some of the most gratifying things in life come from hard, tough, painful work in the gym and on yourself. 

You got this though. You’re strong from those reps anyhow! 

Food Prep
Food Prep

On Nutrition

“It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard.”

– Melissa Hartwig, Author of The Whole30 

Yikes! This one called me out and UP. 

Miss Melissa is spot on. It’s not hard compared to those other things. 

Eating well. Eating whole — is a relatively easy task to accomplish especially if you put it up against truly difficult (and near impossible or totally out of your control) tasks. 

Keep it all in perspective. 

“Sorry, there’s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of Story.”

– Morgan Spurlock, Film Maker

Once again, do what needs to be done. Don’t try to finagle your way through some cheap route. 

Spurlock is the mastermind behind the widely known documentary “Supersize Me.”

After that experiment, he is sure to know that the benefits of abiding by a healthy diet and routine are essential for optimal health. 

Simply eating for calories or restricting calories to diet won’t totally do it. The quality of your choices is imperative.
What’s more motivating than creating a sustainable, enjoyable lifestyle that doesn’t even feel like a “diet?” It’s just how you ARE.

According to Spurlock, you truly BECOME what you eat. Do you want to be trash or a whole, energized and balanced, life-loving being? 

Woman Doing Situps
Woman Doing Situps

On Mindset

“Just believe in yourself. Even if you don’t pretend that you do and, and at some point, you will.”

– Venus Williams, Professional Women’s Tennis Player

Fake it ‘til you make it… coming from one of the greatest athletes of all time. 

None of us really know what we are doing. We are just throwing spaghetti at the wall and hoping it sticks. 

That’s okay. By trying, you are showing that you believe in yourself. 

Even though imposter syndrome is SO very real;

(feeling like you are fake and where you are currently at doesn’t totally align perfectly with who you want to be)- the more you DO something, the more natural it will feel.
You will literally become more of yourself and who you want to be. 

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed no hope at all.”

– Dale Carnegie, Writer and Lecturer

We all know that feeling like you’ve tried all the things, you’re doing the “right” things, and, yet, it doesn’t seem to be going anywhere. 

What an agonizing feeling that is! 

It feels like running uphill constantly and even if you take breaks or re-evaluate your strategy, it all still seems impossible.
Hope goes so far though.


Keep the spark of hope and it will guide you to perseverance. 

I recently fell into one of these pits where everything seemed impossible.

I hit a total plateau with my strength goals… to the point that it felt like I was getting weaker by the day and never going to progress.

Many of my friends and family thought I was nuts and “already strong enough!” What do they know — they’re not into fitness as much and definitely not in the competitive space.
I’d been adding more Olympic lifts (i.e. Power Clean, Front Squat, Power Snatch) to add strength and power in my CrossFit workouts and prepare for a competition.

Overcoming Plateaus

As I kept training, I wanted to see exponential results. 

Sadly, that’s not how training or muscle building work that often. 

I kept going and lifting the same weight over and over again.

My one rep max out, never getting heavier.

Until about two months later, I got to add plates in all three lifts for the max out and PR (personal record)!

Even when no one else sees the end goal, hold the vision. Keep on keepin’ on. 

Woman Celebrating
Woman Celebrating

On Success and Winning

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” 

– Michael Jordan, Professional Men’s Basketball Player and Baseball Player

Michael Jordan — arguably the G.O.A.T. (Greatest of All Time), talking about failing. 

This is THE definition of: fail fast, fail often, fail better. 

Using the failures to reflect, adjust, and improve your methods is key. 

It’s easy to get bogged down in what didn’t go right. How can you turn that into a positive? A motivator? 

Gamify it! Figure out your strategy to improve and get ballsy and fired up to try again. 

“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” 

Dwayne “The Rock” Johnson, Professional Wrestler and Actor

I think “The Rock” likes Aristotle too! I’m inferring… but probably, based on this quote. (Be still my heart. What a crush I have on him!) 

There is something that is so fulfilling about keeping your routine and checking off tasks. 

Consistency cultivates self-efficacy and often motivation. 

You believe in yourself (Re-read: Venus Williams quote!). 

Also, when you start doing one thing constantly and it becomes second nature, it seems easier to incorporate other things. 

You’ll feel on top of the world and like you are killin’ it in no time at all!

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”

Vince Lombardi, Green Bay Packers Football Coach

They say that there are Green Bay Packers fans everywhere. If that’s true, I think it is in large part due to this inspiring and wise man. 

Coach Lombardi knew that the greatest motivator and sense of satisfaction came from the players giving it their all on the field. 

However, the same can be said off the field. 

Whatever you are trying to accomplish – be it in the gym, the kitchen, or anything else in life –leave it all on the field. 

Even if you don’t quite nail it or the process takes longer than you would like… putting everything you got into it you will certainly make you proud. 

Let the focused work motivate you to keep on truckin’.

Taking a Break
Taking a Break

On Falling Short

In my opinion this is the most inspiring section. Failure is ROUGH, but we all experience it. It is reassuring to know that even the greats are acknowledging that failure is a part of the process.

Check it out.

“Success is most often achieved by those who don’t know that failure is inevitable.” 

Coco Chanel, Fashion Designer

Sometimes being naive is a blessing. 

When starting a fitness journey or anything goal oriented, we often don’t really know what the process is so we are more accepting of the setback or smaller outcomes. 

Think about people who seem to be an overnight success… how annoying is it that they just don’t know the trials and tribulations of those who’ve been pursuing something for years.

But really, they just didn’t sweat the small stuff in between. 

The Long Run

As we progress in the journey it becomes more apparent when things aren’t really going as they should or as expected.

As awareness increases, potential to quit also increases. 

But what if we, as those who are in things for the long haul, started to act like beginners? Started to act like we just didn’t know? 

How could finding naivete allow us to find more fun in the process and success? 

There is something to getting past the little failures faster and moving on. You persevered. 


Woman Doing Crossfit
Woman Doing Crossfit

In order to achieve what you have set out to, in fitness and in life, you need to find routines and reasons why you started and why you will keep going.

The routines will see you through on the bad days. They are your second nature. They are actions that keep you moving forward even when the FEELING of motivation is nowhere to be found.

If you are note sure where to get started with your routine, considering committing 110% to

  • Your gym time and schedule: Decide the days you are going to go. What time of day works best consistently. Do not veer. 
  • A morning ritual: Wakeup at the same time. Meditate, stretch, have your beverage of choice, listen to some pump up tunes, make a to-do list. Start each day the same. Go forth with intention. 
  • Take a nap: Some of the brightest, most influential thinkers (Salvador Dali (artist), Albert Einstein (physicist and inventor), Aristotle (philosopher)) swear by the power nap. Rejuvenate and get back at it.

What’s Your “Why”

Additionally, your reasons “why,” if they are a strong and meaningful reason for YOU, will propel you onward and refocus you when it is needed. 

In all my fitness and health goals, I tap into my ultimate “why” which is truly being the best version of myself so that I can show up presently and authentically for my friends, family, and colleagues. 

Having a Purpose

I really believe that fitness and health are wealth.

By partaking in these activities, I think it fills our energy and self-awareness cups so that we can pour into others and other aspects of our lives.

For a more low key “why,” my family has a history of cardiovascular disease – I view fitness and health as preventative care in that regard. 

You Got This!

On the days you can’t find the will to DO your habits or reimagine your reasons “why,” revisit this article. 

Get stimulated with quotes from people who seem motivated to you and that inspire you. 



Steph Boll
Steph Boll
Founder of Spikes & Heels. I'm on a mission to show the reality of women's fitness. Red faces, blotchy skin and sweaty hair is my everyday look and I'm proud of it! 😅