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7 Toxic Phrases That Have No Place At The Gym

Toxic language and gym culture can go hand in hand.

There's no standard definition of toxic language. But within gym culture, you can think of it as phrases that spread the false belief that thin or muscular bodies are morally superior or healthier than other ones, says Brit Guerin, a licensed mental health counselor and a co-owner of Current Wellness, a weight-inclusive wellness center in Raleigh, North Carolina.

Gym culture has latched onto the idea that fitness has a distinct look, says Lauren Pak, a body-positive personal trainer certified by the National Academy of Sports Medicine (NASM) in Londonderry, New Hampshire. "The marketing and messaging within the gym often ends up completely revolving around appearance, as opposed to the hundreds of other benefits of exercise such as improved strength, bone health, heart health, and self-confidence."

Toxic language can also be involved in the way people talk to themselves in the gym — and many don't realize the harm they're doing. They may be trying to motivate themselves to make healthy changes, but "it is so much harder to stay motivated and consistent with your workouts when you're constantly telling yourself that you're not enough," Pak says.

Body image — or how you see your physical self — can have a significant effect on health and well-being.

RELATED: 6 Ways to Have a Healthier Body Image

Appearance-focused comments about yourself in the gym can also affect those around you.

Research shows that self-objectifying comments may drive other people to pay more attention to their own bodies. In other words, your negative self-talk may inspire negative self-talk in others.

"When you catch yourself using toxic language in your own head, ask yourself if you would ever say that same thing out loud to a friend or loved one," Pak suggests. "If that answer is 'no,' it will help you recognize the toxic language and redirect your energy to something more positive."

Here are seven toxic phrases that body image experts and advocates hear all too often in the gym, and why they're harmful. Plus, learn what to say instead.

1. 'I Need to Burn Off (Insert Food Here)'

How often have you seen social media posts promoting a perfect routine for burning off holiday or vacation indulgences? Perhaps you've even said or thought that you need to go to the gym to work off the food you've eaten.

Treating exercise as punishment robs you of the experience of enjoying food and movement, "both of which ultimately lead to health," says Paula D. Atkinson, LCSW, a psychotherapist in Washington, DC, who specializes in eating disorders and body image. It's unsustainable to hate yourself because you ate something and then punish your body for eating it, she adds.

What to say instead Instead of looking to food as a reason to exercise, think about how movement makes you feel. For example, if you've been sitting around all day, the sensation of moving your body may be exactly what you need. You might say, "It feels great to move my body and get those endorphins flowing right now," Pak suggests.

2. 'You've Lost So Much Weight, You Look Amazing'

You might think complimenting someone on their weight loss is a kind gesture, but you're glorifying weight loss without context. "Unless you know [someone] personally, you never know why [that person] is at the gym or why their body may have changed," Pak says. Someone might be going through depression or anxiety, and that causes them to lose their appetite. Or, weight loss might be tied to an illness they have currently or have recently struggled with (not something positive in their life). "There are many cases where weight loss or visible changes aren't desired, and commenting on it can be really harmful," Pak says.

What to say instead Offer a compliment that's not appearance-related. For example: "I've noticed you've been super consistent in coming to the gym and working hard; that's awesome!" Pak suggests.

3. 'I Feel Fat'

Fat is not a feeling. When people say "I feel fat," they often mean they feel unwell, uncomfortable, or bloated. But equating these negative feelings to a body shape many live in is offensive and toxic, Atkinson says. Saying "I feel fat" at the gym also supports the belief that someone should change the way their body looks with movement, which creates a hostile environment for people in large bodies, she says.

What to say instead Come up with another way to describe how you're feeling. Are you feeling low-energy? Lonely? Frustrated? Just don't use the term "fat." Whatever emotion you're dealing with, "exercise could be a way for you to cope with that," Guerin says. She adds that getting to the root of what's going on can inform the type of exercise you do to feel better.

RELATED: 7 Fat Talk Phrases to Stop Using Now

4. 'I Need to Lose Weight for (Insert Event)'

Exercising to lose weight for a specific event — like a wedding, vacation, or party — supports the myth that all bodies can and should get smaller with enough effort. "This is biologically impossible for many bodies, and the belief that it's possible for all bodies supports bias," Atkinson says.

"It also supports the belief that only people in small bodies deserve to vacation, get married, have a party — whatever the event is," she notes.

What to say instead Atkinson suggests switching the emphasis from how you want your body to look to how you want your body to feel. "If someone wants to feel strong and embodied for an event or vacation, that's awesome," she says.

5. 'I Should Work Out'

Watch out for any workout-related phrase that includes the word "should." "That's usually an indication of some morality thinking," Atkinson says. Or the idea that "good" people exercise and "bad" people don't.

Working out is great, but doing it doesn't make you a better person than someone who doesn't exercise. That's simply a false hierarchy, Atkinson says.

What to say instead Change "should" statements into "want" statements. For example: "I want to work out." That opens the door to exploring other ways to make your gym time enjoyable. Perhaps you usually force yourself to run on the treadmill, but you realize that you'd prefer to use the elliptical or take a yoga class, Atkinson says.

6. 'If I Can't Work Out for (Insert Duration), It's Not Worth It'

The all-or-nothing mentality — you either exercise for an hour or don't exercise at all — is very common in gym culture. But if you're only allowed to move your body if it hurts and your workout lasts an hour, you're probably not going to exercise very often, Atkinson notes.

Your body doesn't care if you only move for 10 minutes. "Your body is like, 'Great! That was delightful.' It's only your mind that's been brainwashed by toxic diet and fitness culture that says that's not enough," Atkinson says.

What to say instead Think of how good it feels to exercise — for any length of time. "Bring it back to the internal experience of moving your body," Atkinson says.

RELATED: Why Foods Aren't 'Good' or 'Bad'

7. '(Insert Activity) Isn't Real Exercise'

Gym culture is notorious for spreading the message that movement doesn't qualify as exercise unless it looks a certain way. But the idea that you have to go to a gym or perform specific activities to see benefits is untrue (though it has certainly made many people wealthy), Atkinson says. Unfortunately, this notion also implies that free and low-intensity movement like walking is morally inferior to paid and high-intensity workouts.

What to say instead Remember that movement is movement. "Your body doesn't really care if you went to a fitness class or if you did a workout at home," Atkinson says.

32 Ways To Motivate Yourself To Work Out

We all know that being active and participating in a regular workout program is good for our mind, body, and soul. But sometimes the internal dialogue that tells us to skip our workout or grab takeout and work a few hours more takes over.

When this happens, it can be hard to follow through on your plan to make it to the gym and prioritize fitness.

That's when having a list of motivational tips and tricks can help you be consistent. We've compiled a list of 32 practical ways to help you stay motivated and on track to meet your fitness goals.

1. Define your 'why'

You can't always rely on external factors, such as a vacation, to motivate you. Defining your "why" for exercise will give you a personal or emotional investment in your goals.

2. Pick a cause

Whether you're a runner, walker, or CrossFit fanatic, choosing a cause to compete for can really help motivate you. There are tons of competitions that support causes like:

Alzheimer's research

cancer research or funding for families

cystic fibrosis research

suicide prevention

diabetes research and advocacy

3. Always have a backup

Put a "just in case" bag in your car with a change of workout clothes and a pair of shoes. Also, have an alternate workout ready, such as a walking route by work, when plans change.

4. Follow the 3 x 10 rule

Short on time? No problem. Take a 10-minute walk, three times a day. Swap out the evening walk for a few squats, pushups, and crunches, and you'll have a total-body workout. All of these mini-workouts add up quick, and make a big dent in your overall exercise minutes for the week.

5. Post-it power

Label sticky notes with positive messages about working out. Plaster them on your alarm clock, bathroom mirror, or computer at work. They'll serve as a constant reminder to take care of your health.

6. Use social media

Skip the selfies and daily check-ins and opt for using social media as a way to stay on track with your fitness goals.

One study found that the support, accountability, and even healthy competition in online groups can help you adhere to an exercise routine.

7. Schedule it in your calendar

Decide what type of workout you'll do, for how long, and where. Then, spend 10 minutes planning your activity for the rest of the week. Research shows that having a daily routine that incorporates physical activity helps to promote regular exercise.

8. Watch and work out

Just can't say "no" to your favorite TV show? Hop on the treadmill or other cardio equipment, turn on the TV, and watch the time fly by. You can even make it a habit to only watch your favorite show when you're exercising.

9. Set a date

Training for a race or special event can push you to get out of bed in the morning and get moving. Find an event to train for that is a few months away. Commit by signing up and paying the entry fee, then get to work.

10. Find a challenge to join

You name it; there's a challenge for it. The squat challenge, plank challenge, daily exercise challenge, the list goes on. The good news? Since there are so many to choose from, you'll have no problem finding multiple challenges to join and complete.

11. Sleep in your clothes

Yes, this trick really does work! If setting your clothes out at night isn't enough motivation, try wearing them to bed.

12. Put your alarm out of reach

If you're a snoozer, you need to put your alarm clock on the other side of your room. This forces you to get up and out of bed. And, if you already have your clothes on, you're halfway to your workout.

13. Gather your squad

Working out is a lot easier when you have a friend waiting for you. Skip the coffee date and instead head to a cycling class or run the trails. Plus, research shows that finding a fitness buddy increases the amount of exercise you do.

14. Listen to a podcast

Choose a podcast you've been wanting to listen to, and only cue it up when you're working out. This gives you something to look forward to when a gym session doesn't sound all that appealing.

15. Create a space

Designating an area in your house or apartment for exercise can help you get in the right mindset and minimize distractions that could be a real motivation killer. Spare bedrooms, basements, or even partitioning off the corner of the living room will give you a sacred space to practice yoga or bust out a round of burpees.

16. Use a fitness app

There are hundreds of fitness apps with workouts ranging from yoga and Pilates to high-intensity interval training and bodyweight circuits. Choose one app and schedule daily workouts that focus on different fitness goals. For example, cardio on Monday, yoga on Tuesday, strength training on Wednesday, and so on.

17. Put your phone in another room

Texts and emails from your boss are a motivation killer when you're trying to work out. To avoid losing your steam halfway through a set of air squats, put your phone in a room far away from where you're exercising.

18. Lunch break workout

Log off, get up, and get moving! Ask a co-worker to go for a walk or head to the gym for a quick lunchtime workout. You're more likely to exercise if it's a convenient part of your day.

19. Go beyond the gym

Exercise can happen just about anywhere, anytime. Each time you climb the stairs, do 25 squats. Balance on one leg while brushing your teeth or make calls while walking.

20. Mix it up

One workout plan can work temporarily, but it won't work forever. To keep your motivation running at top speed, periodically change your workouts. It's also a smart idea to cycle through different fitness classes and modes of cardio and resistance training within the week.

21. Make sure to rest

Working out every day can take a toll on your body. If you like to exercise most, if not every day of the week, make sure one of those days is devoted to active rest. Too much of a good thing can lead to overtraining, which can land you flat on your backside.

22. Exercise before you go home

Find a gym, track, or trail close to your work that you can head to before going home. Change your clothes at work and go immediately to your exercise destination. No stopping for groceries or dry cleaning along the way.

23. Think in small increments

Sometimes the idea of exercising after a long day feels totally impossible. Rather than giving up before you even start, tell yourself that you'll just get dressed and do a 10-minute warmup before you even think about going home. After you get moving, there's a good chance you'll want to keep going.

24. Do what you love

Exercising after work should give you an energy boost and help take your mind off of the day. Choosing activities and workouts that you enjoy and look forward to can help keep you motivated more often.

25. Set small goals

When it comes to losing weight, small goals win out every time. Start with daily goals, then weekly goals, monthly goals, and finally, aim to hit your target.

26. Surround yourself with like-minded people

Let's face it, losing weight is challenging. But trying to reduce the number on the scale is almost impossible if you surround yourself with people who have poor eating and exercise habits. To keep yourself on-track, choose your company wisely and interact with people who have similar goals.

27. Make your eating program work for you

If you're constantly altering items on the menu or packing food so you can stick to your diet, then you might want to rethink the plan you're on.

Research shows that having an "all or nothing" mentality doesn't win out in the long run. Losing weight and keeping it off requires a lifestyle change that gives you the freedom to live without scheduling your day around a diet.

28. Always take a to-go container home

When dining out, ask the server to bring a to-go container with your meal. Immediately put half of the meal in the container and only eat what's on your plate. Not only do you save calories, but you also have lunch ready to go for the next day.

29. Meal prep one day a week

Choose one day each week to shop, prep, and cook at least two to three lunches for the week. A few foods for on-the-go meals include:

chicken breast

salad

fruit

veggies

brown rice

sweet potatoes

fixings for burrito bowls

Divide each meal into small containers so you can grab and go when heading out the door.

30. Focus on adding not taking away

Rather than getting rid of everything you think is unhealthy, shift your focus to adding food that might be missing from your day, such as fruits and veggies.

31. Try one new recipe a week

Choose one new healthy recipe to prepare that includes a lean protein source such as chicken or fish, vegetables, a complex carbohydrate, healthy fats, and fruit for dessert.

32. Swap sugary drinks for flavored water

Ditch the soda, juice, and fizzy water with sugar, and try adding some natural flavors to plain water. For a refreshing and tasty drink, try adding one of these to your water:

Scheduling time with a personal trainer is beneficial for all fitness levels. If you're new to exercise, working with a pro can get you started on the right track. They can design a program tailored to your needs and observe you to make sure you're performing the exercises correctly.

If you're a seasoned gym-goer, an experienced trainer can breathe some life into your current fitness routine, which will both challenge and motivate you to push past your current fitness levels.

Personal trainers can also provide sport-specific training and specialized instruction for certain health conditions. If your fitness plans include working with a personal trainer, make sure to look for trainers with credible certifications. Some of the more reputable ones include:

National Strength and Conditioning Association (NSCA), which also oversees the Certified Strength and Conditioning Specialist (CSCS) certification

American College of Sports Medicine (ACSM)

American Council on Exercise (ACE)

National Academy of Sports Medicine (NASM)

International Sports Sciences Association (ISSA)

Of course, having a college degree in exercise science is also a good credential. To find a trainer in your area, use the online search tool on one of the certifying bodies' websites.

Finding the motivation to exercise starts with carving out time in your day to make fitness a priority. So, the next time you're thinking about ditching your workout, try one (or two, or three, or even 10!) of these motivational hacks.

Addressing a fitness slump is a lot easier than you might think, especially if you have the tools you need to get back on track.

105 Of The Best Two-Word Phrases For A Quick, Heartfelt Message

Dream big note

Let's face it, not everyone is into small talk. For some, it's one of the most laborious and gut-wrenching things to be a part of. Sometimes though, less really is more! When you're a part of a conversation that seems like you just can't get a word in, you know what could be helpful? Short, little phrases that you can throw in every now and then to feel as though you're still a part of the conversation, and to let everyone know that you are, in fact, paying attention.

Another great use of short and sweet phrases is sending someone a quick message to brighten their day or just letting them know you're thinking of them. Whether that someone is a friend, your significant other or a family member, you really can't go wrong with texting a quick two-word phrase to cheer them up.

We have the best list of two-word phrases for you to utilize the next time you want to post a small but mighty Instagram caption or when you're looking for a quick, yet thoughtful response to someone.

Why Two-Word Quotes?

These days, everyone is moving at such a fast pace that sometimes, we don't have the space or capacity for a lengthy conversation with a loved one. When that special one-on-one time isn't possible, sending a quick two-word message is much better than nothing!

While some of these short, but sweet examples are profound in their own right, others are simply fun and light. No matter which you choose, you're sure to put a smile on someone's face by using one of these two-word quotes.

Related: 11 Phrases To Respond to Guilt-Tripping and Why They Work, According to Psychologists

105 Powerful Two-Word Phrases

1. Good News!

2. Accept Yourself

3. Be Honest

4. Chill Out

5. Don't Panic

6. Enjoy Life

7. Forever Free

8. Baby Steps

9. Miss You

10. Good Job!

11. Be Spontaneous!

12. Have Faith

13. Explore Magic

14. Hold On

15. Imperfectly Perfect

16. Invite Tranquility

17. Just Imagine

18. Laugh Today

19. Be Kind

20. Notice Things

21. Shift Happens

22. Have Patience

23. Let Go

24. Stay Strong

25. Slow Down

26. Be Still

27. Start Living!

28. Keep Calm

29. Thank You

30. Think Differently

Related: 9 Phrases To Replace Asking 'How Are You?' When Greeting Someone, According to Psychologists

Motivational Two-Word Quotes

31. Start Somewhere

32. Be Optimistic

33. Dream Big

34. Aim High

35. Be Yourself

36. Dance Today

37. Don't Stop!

38. Breathe Deeply

39. Enjoy Today

40. Fear Not

41. Cherish Today

42. Getting There

43. Well Done

44. I Can

45. Find Balance

46. Be Fearless!

47. I Will

48. Infinite Possibilities

49. Look Within

50. Stay Focused

51. Just Believe

52. Give Thanks

53. Follow Through

54. Inhale, Exhale

55. Everything Counts!

Related: 11 Phrases To Use Instead of Automatically Giving Advice, According to Psychologists

Two Word Phrases About Love

56. I'm Loved

57. Everyone's Special

58. Call Me!

59. Come Back

60. Hello Gorgeous

61. Just Because

62. Love Endures

63. Love You!

64. Miracles Happen

65. Perfectly Content

66. Friends Forever

67. Be Safe

68. Stay Beautiful

69. True Love

70. Hello Beautiful

71. You Matter

72. Trust Me

73. Love Fearlessly

74. You Sparkle!

75. Much Love!

76. Love Struck

77. Unconditional Love

78. Love Fiercely

79. Adore You

80. Butterflies, Still

Related: 7 Phrases That Work Better Than the Silent Treatment, According to Experts

Cool Two-Word Phrases

81. Feeling Groovy

82. For Real

83. Game On!

84. Forget This

85. Keep Calm

86. Oh, really?

87. No Boundaries

88. Shine On

89. Have Fun!

90. Stay True

91. Take Chances!

92. Pretty Awesome

93. Keep Smiling

94. Oh, Snap

95. Think Twice

96. Loosen Up

97. Treasure Today

98. Not Yet

99. Try Again

100. What If?

101. Tickled Pink

102. You Can

103. Wanna Play?

104. Rise Above

105. Why Not?

Keep Reading: 

- 17 Best Phrases To Use To Say 'I Like You,' According to Relationship Therapists- 8 Phrases To Repeat to Yourself When You're Feeling Anxiety, According to a Therapist

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