, It's All MentalBeyoncé’s Personal Fitness Mantra: Do You Have One?

Beyoncé’s Personal Fitness Mantra: Do You Have One?

Beyonce looks great, doesn't she?The YBF got wind of an upcoming In Touch magazine article where Beyoncé (one of my personal favorites, sue me) and her trainer discuss her methods for motivation in fitness and weight loss.

“She is performing the best shows of her life and her body looks amazing,” her trainer and author of Power Moves, Marco Borges, tells In Touch. “She feels really good about herself, and she’s got a ton of energy.”

Borges reveals the secret to achieving Beyoncé’s incredible physique is training with health in mind, as opposed to looks. “If you think about being as healthy as you possibly can, there is no way you’re not going to look like a million bucks. And that’s what Beyoncé did,” he tells In Touch. Their goal was to make sure she could run around for two hours onstage without feeling winded every night. So before the tour, Beyoncé, 28, did interval training — 45 minutes of alternating between sprinting and running on the treadmill, followed by body-resistance work. Now, Beyoncé does yoga and Pilates for an hour on show days and body-resistance exercises on days when she’s not performing. Borges also tells In Touch that the star eats a sensible 1,600-calorie diet of lean proteins with healthy carbs. “The truth is, it’s a lot of sacrifice. You have to push yourself,” Beyoncé has said.

I like it! This part is the most important to me, though:

If you think about being as healthy as you possibly can, there is no way you’re not going to look like a million bucks.

How awesome is that? Making a goal that is larger than something superficial can only help ensure that you meet and exceed your more “superficial goal,” because you’re not even checking for that. It’s like wanting to run a 3k marathon, but enrolling in the 5k. You’re bound to bypass that 3k on your path to something greater. In fact, if you’re focused enough, I suppose you might not even notice that you hit that 3k.

I have a personal goal and a superficial goal, as well. Just like it currently says in my “about me” page, I’m trying to fit inside of a Bebe skirt. That’s my superficial goal! I used to go to the mall with my girl Alyse, and she has always been fit and in shape. I’d go in Bebe with her and she’d just pull stuff from the racks… shopping all day. I had never been inside of a Bebe store and, at the time, was something like a size 22. Clearly, there was no way I was fitting in anything in there – and I see that now – but back then? I KEPT ON trying to find a shirt that I could at least squeeze into! No dice. It wasn’t happening. I never forgot that feeling I felt in walking into a store and not being able to wear anything in there.

It wasn’t long before I realized that there were a LOT of stores that I never walked into because I knew they didn’t accommodate women my size. That was okay then, but I’m determined to change that, now. I’m trying to fit into everything in everybody’s store, LOL.

My long term goal? Simple. I want to live long enough to watch my grandchildren walk down the aisle. I have to be in top physical health now and keep it up for a lifetime to do that. That’s at least another 50 years.

What are YOUR goals?

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By | 2017-06-10T11:44:08+00:00 July 22nd, 2014|Inspiration, It's All Mental|37 Comments

About the Author:

The proud leader of the #bgg2wlarmy, Erika Nicole Kendall writes food and fitness, body image and beauty, and more here at #bgg2wl. After losing over 150lbs, Kendall became a personal trainer certified in fitness nutrition, women's fitness, and weight loss by the National Academy of Sports Medicine. She is also certified in sports nutrition by Precision Nutrition. She now lives in New York with her husband and children, and is working on her 6th and 7th certifications because she likes having alphabet soup at the end of her name.


  1. jax January 4, 2010 at 10:49 PM - Reply

    My goal is to be as fit as possible. I have so much tenacity when I ready, but I never utilize it for things that I really want. I’m afraid of what I could really become if I put my 100% all into changing my lifestyle and exercising. But more than the fear, I’m sick and tired of sitting on the couch not doing anything about it…

  2. vizionheiry January 4, 2010 at 11:52 PM - Reply

    I love your blog & your mission. But you know as well as I do, that Ms. Knowles-Carter uses the lemonade diet as she continues to tell us on Oprah and all her mags. After the diet, she crunches on celery & carrots all day.

    But my superficial goal is Bikini. My fitness goal is to prevent diabetes (grandma has it).

    • Erika January 4, 2010 at 11:56 PM - Reply

      True… then again, you could never verify what any of us do – I guess I just liked the sentiment of it all, LOL.

      • Chris August 17, 2013 at 10:35 AM - Reply

        I liked the sentiment of it, too. Maybe she doesn’t practice what she preaches; I don’t know (or care). Point is, I’d rather her motto be “just be healthy” than “just drink lemonade and eat celery and carrots all day.” Makes her a better role model than the fad-diet tarts we see in the media who wouldn’t even know what healthy was if it bit them on their skinny behinds. No offense to them. Wait, do those people actually exist? I don’t watch TV so maybe I made them up.

        It is hard to verify her claims, but props for a positive message.

  3. Lish May 22, 2010 at 7:49 PM - Reply

    I was sick and tired of by passing stores because the I guess you can call it shame of not being able to fit into anything. I went into F21 and I swear I felt every eye on me saying “you dont belong here you are too big” So I vowed to change that. A month later and I am down 7 pounds I am ready for a lifestyle change. I saw some older women all dolled up for this social going on in the neighborhood and I thought to myself I want to be a feisty old woman that will not need a cane and (like my grandmother) a basket full of medication!

  4. Sheera June 12, 2010 at 8:05 PM - Reply

    My superficial goal is to be able to, basically do what you said, and fit clothes from most of the stores in the mall. My specific fitness goal is two-fold: to lose 100 lbs. and prevent heart disease (the women in my family have a history of heard disease and strokes).

    BTW … I just found this blog today and I feel inspired. I’ve never known or known of a regular person to lose 110 in a year (right?) without the benefits of something like the Biggest Loser or a gastric bypass or one of the other weight loss surgeries.

  5. Tina Fite June 21, 2010 at 2:20 PM - Reply

    I know this is late but my goal is to be healthy period. Trying to conceive for almost 8 years isn’t any fun and for a person whose only obstacle standing in the way to have children is her weight, it can really be a motivator. But at this time, I only want to be healthy. Cross your fingers. I only have 60 pounds until I reach a key goal. I’m gonna make it!!!

  6. tryin June 27, 2010 at 6:12 PM - Reply

    My superficial goal is to get to 145. I’m 5’8 and 159 pounds. I am a size 8. I want a six pack. I want to walk when I am 80 and not be in wheelchair. I dont want diabetes. I think long term health is the big picture here. Sheera, one of my friends weighed in at 575 pounds and she lost weight in the gym before the biggest loser was even thought of. She got down to 190 pounds naturally. you can do it too sweetie! Good luck!

  7. yettipom August 16, 2010 at 11:09 AM - Reply

    My goal is to start eating clean and lose 25lbs! I am a very active person but my food choices kill my progress.. I basically work out so I can eat. I don’t gain, but I just stay at the same weight consistently.

  8. Mia October 22, 2010 at 11:46 AM - Reply

    My goal is to be…like my grandmother. It is sad when my 72 year old grandmother can vigorously walk 3 miles every morning and I need to take breaks. LOL I am 27 and already have athritis issues in my right knee from a previous injury. Anything with resistance makes the pain flare. So because I don’t have a pool on hand (which handles my two exercising woes, knee pain and sweating) I don’t really do anything. I have changed my eating habits and, by the grace of God, my mother is going on the journey with me. I must admit, my mother and I did do the Master Cleanse (lemonade diet) for 9 days and it did assist in curving those sweet and fast food cravings. We followed directions and eased back into healthy eating and have not gained any of the weight lossed, and have actually lost more. I think I am at my point though where I feel I need to start exercising. If I can loose weight by just sitting around and eating healthy, how much more can I loose by becoming active and eating healthy? There a lots of different types of marathons in my city come summer time and I want to participate. So I guess, my true goal is to be better than my grandmother…in that I will not wait until I become diabetic and in my 60s to get healthy and active.

  9. "Mira Luma" December 8, 2010 at 5:05 PM - Reply

    My goal is to get to under 200 pounds before I’m 40 but doing it in a safe and healthy way – by eating right, keeping the activity going and not destroying my body while I lose weight. If I don’t take care of me, who will? If I’m not healthy, I can’t be there for my husband and our families, so I gotta take care of Self FIRST.

  10. Tiffany December 10, 2010 at 4:52 PM - Reply

    My ultimate goal is to walk in the spirit that i may not fulfill the lust of the flesh. Stop emotionally eating and deal with the issues that are causing me to eat. Recognize my triggers so that I can be pro active instead of re active. I want to lose 70 more lbs or be at a size 10. I joined a gym once and they said to focus more on a size you want to be rather than a weight that is why I put both. I have lost a total of 6lbs in the last two weeks. My superficial goal is to be able to not have to wear girdle underneath my jeans or dresses. I hate looking lumpy underneath my clothes even with the size I am at. My ultimate goal is to be a healthy role model for my kids once I have some so that i wont pass on unhealthy habits. I really want to be an example to my little sister (9 years old) and my mother who both struggle with obesity. I pray that all of us reach our ultimate goals!!!! Be encourage!!! We can do it with determination and a mind to work towards changing our ways!!!!

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