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

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

by Erika Nicole Kendall

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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jax January 4, 2010 - 10:49 PM

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…

vizionheiry January 4, 2010 - 11:52 PM

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 - 11:56 PM

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 - 10:35 AM

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.

Lish May 22, 2010 - 7:49 PM

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!

Sheera June 12, 2010 - 8:05 PM

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.

Tina Fite June 21, 2010 - 2:20 PM

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!!!

tryin June 27, 2010 - 6:12 PM

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!

yettipom August 16, 2010 - 11:09 AM

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.

Mia October 22, 2010 - 11:46 AM

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.

"Mira Luma" December 8, 2010 - 5:05 PM

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.

Tiffany December 10, 2010 - 4:52 PM

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!!!!

Debbie Estelle January 20, 2011 - 2:21 PM

My goals:

Superficial: To be able to wear WHATEVER I want… assuming it works for my bodyshape that is! I love style (always have) but I too know what it’s like to not be able to try the “looks” I want because my weight won’t accomadate! Ouch! It is NOT a good feeling. It is not a good feeling to pull clothing off a rack with an image in your head and due to beauty of my ampleness have the relfection staring back at me look NOTHING like what I see in my head!

Long Term: To be as healthy as can be physically, emotionally, mentally and spiritually. I’m reminded of the holistic community … the beautiful long curly haired BOHO lady at the beach… and how the peacefulness of her life just RADIATES outwardly. She is aware of her body… aware of her energy… aware of herself. She is glowing… she is at peace. She loves herself and she therefore is able to love what is around her. She is happy. She is free. She isn’t insecure. She is sensible and isn’t looking to the lastest celebrity or fashion magazine for guidance. She is an example to her community and she is an asset to EVERYONE who crosses her path… That woman? Long term? Is me!

63THICKCHICK January 22, 2011 - 5:08 AM

My goal is to lose 20-30lbs, i’m currently weighing 250, size 18, but i’m also 6’3 so im thick, far from fat. But i’m only doing it for health reasons, i love my size, and shape, but my doctor says 20lbs, so 20 it is.

Sadiqa February 6, 2011 - 2:50 PM

My superficial goal is a 2 piece; I don’t believe I’ve ever had the opportunity, even at 5 years old! LOL

My realistic goal is to avoid all the diseases that are prone to black obese women i.e. breast cancer, diabetes, hypertension, etc.

Lorrie February 8, 2011 - 1:01 PM

First, my goal is to conquer my feelings of inadequacy. I dont want my goal to become, “the skinnier I am the more confident I am” because if the weight ever comes back due to an illness or accident and I am not able to workout and control my diet as much I dont want those old feelings to come back. I want to become confident period in the fact that I am a hard working woman who is desireable and successful. I can wear pretty much what I like although it doesnt always look exactly the way I want it but I can lose all the weight I want but I must deal with the psychological games my mind plays on me. I am against self hate simply because I have fat. If I am pursuing a healthy lifestyle and changing the way I eat and my daily routine. Thats long term and short term. Secondarily, I would like to lose 25lbs by summertime!

Eboni March 19, 2011 - 2:23 PM

So funny! Bebe is part of why I was inspired to lose weight as well. Can’t wait to get a form-fitting mini-dress (post-belly fat loss) and a cute halter (once my arms are sculpted).

My gym mantra is “let’s get it!” I don’t have an overall fitness mantra yet… Maybe Beyonce’s will stick.

Serenity April 19, 2011 - 11:33 AM

Come On!

Beyonce is beautiful, but all she had to do was maintain that from high school. Had I known I had FGP (Fat Girl Potential) in high school, I would have maintained my beautiful figure too. Because in high school I looked like Beyonce with bigger boobs. Unless you’ve been fat and got smaller, you can’t prove that that body is anything but genetics.

Go J.Hud!

Erika Nicole Kendall April 19, 2011 - 11:37 AM

Not quite.

“Thin” is “maintain that from high school.” MUSCLES? Completely different story. I’ve seen several photos of Bey with a six pack during her “on season.” *shrug*

Stefanie November 4, 2011 - 12:03 PM

Not to pick on Beyonce too much, but Beyonce was a little thick with it when she first became popular on the scene with Destiny’s Child. Even though she wasn’t what most of us would call ‘fat’, she had to work hard to get to where she is at now. Just wanted to point that out….

Tremilla November 4, 2011 - 8:29 PM

You’re right. Until now it seemed like she couldn’t get that tummy tight. But hey when I’m at the gym and need a little encouragement she comes to mind. No matter how she got it, Beyonce has a great body in my opinion.

C June 19, 2011 - 11:22 PM

I am on a quest to be happy, healthy, lean and mean and have problems being consistent because i wamt overnight results. My goal is to lose 15 to 20 pounds and to just feel good about myself and what I see when I look in the mirror. Healthy eating is really not an issue for me but I believe there are days that I dont eat enough because I find myself snacking from 7 to 9pm. I believe, its exercising in a way that produces results-I work out faithfully 5 days a week-30-45min. . Any suggestions would be appreciated.

Princess Dee July 3, 2011 - 11:12 PM

My personal mantra is…”No Pain, No Vain”! I live this and breathe this in every aspect…everyday!!! My superficial goal is to look good everyday…period. I love to wear form fitting dresses that show my shape…I love the compliments I get and the fact that I do not look my age!!! I am working on my six pack now, which has me conscience of what I put in my mouth! I will admit I am vain, but it motivates me to work out 6 days a week…and to keep doing Insanity & Asylum. My health goal is to remain healthy, free of diabetes that is a family trait and watch my son grow into a man. Stay committed ladies, you can and you will!!

Lex July 4, 2011 - 12:22 AM

Superficial goal is to be a size 8 and pull stuff off the rack (yes I understand) and my health/personal fitness goal is to be able to comfortably run 3 miles and races. Beyonce had to be in the best shape of her life right now, judging by her pics.

Betti July 22, 2011 - 4:36 PM

Superficial – fit enough to max out on the Army PT test (run 2 miles in less than 17 mins, 52 full push-ups and 72 sit-ups) and wear a short, tight dress without feeling self-conscious about my stomach or the back of my legs.

Long term goal – to avoid diabetes and any heart related issues

Tremilla October 28, 2011 - 8:54 AM

Superficial: I, too, want to be able to shop at BeBe. They have some gorgeous items that I would love to rock. I also want to be able to wear a bikini and look good doing so. I want this tummy flat!
Long term goal: I want to be in good physical health before I have children. I’m so afraid that if I was to get pregnant now my body won’t bounce back. Also, I’m pre-diabetic. I want to prevent myself from ever developing that debilitating disease!

Stefanie November 4, 2011 - 11:51 AM

Erika – lady ma’am, you have my crunk at work! I feel you on the Bebe shirt. I went into this store in Dallas called Cache. And, the largest they carried is XL (which for them is a like a size 14). So, there were two dresses I could squeeze into. It’s funny because all of the saleswomen in the store are 5’10” and all of 120 pounds. So they didn’t understand why I was excited to even be able to ZIP the dresses up. (laughs). Anyway, I knew that when I walked into that store the next time, whatever I put on, I would not have to squeeze in it, I would WEAR it well!!! But I do have other goals as well: I’m currently taking Kung Fu, which has been a huge change for me. It’s the most physically challenging thing I recall doing so far in my life. But, being there makes me want to be better physically. I want to drop the extra weight so I can run 5 laps in a minute or whatever the instructor asks us to do. I want to be able to jump into a horse stance and hold it for an hour (crazy, but I see myself doing that one day). I want to be able to kick high and be strong enough to defend myself if I ever needed to use those skills. I want to be able to do a full body push up (no knees) and hold it. Hold my body weight off the ground. All of that. I’ve always wanted to be active but didn’t know that it takes work and some sweat.

Angel May 24, 2012 - 3:40 PM

Love your blog! The truth is that once the primary focus of anything that you are trying to overcome is no longer superficial it will happen for you. I lost 184 lbs when I decided I wanted to be healthy and no longer focused on trying to get into a dress, losing weight to meet a certain type of man, losing weight for a reunion, and the list could go on. However when I focused on being healthy so I could live longer, breath correctly, have endurance to do the things that I like to do, my primary focus became putting things into my body that were healthy and that my body would respond to in a positive way. The benefit is that I am now a size 4/6 and I some days I am amazed, but I did the work and now I am here. ( no surgery, no special diet, etc) I just wanted to be healthy and now I have both my health and the ability to shop wherever I want to , Praise God !! I made a conscious decision to eat things that would promote health in my body and not disease:)

Jasna May 26, 2012 - 8:27 PM

My superficial goal is to get smaller boobs, the long term one is to get as healthy as possible and get back on pill.
I stopped taking it after reading through the list of possible complications if your body isn’t healthy enough, and developed an irrational fear of developing blood clots. But how irrational is it really? I eat junk and I’m mostly sedentary, something I ignored so far because my body is slim enough and I’m young enough and veins are talked about as old people issue.
So, yeah, maybe I’m being paranoid but just in case.

Roxie July 10, 2012 - 10:21 PM

Supericial and propbably not likely: Is to be fit enough to out run zombies if a zombie apocalypse may occur lol. (I watch way too much “Walking Dead”.)

On a serious note, I would like to also live a healthy lifestyle and be fit and healthy well into my 80+ years. I dont want to be on any medications for illness due to my current unhealthy lifestyle.

September's Romance July 10, 2012 - 10:27 PM

superficial: have a thinner face (idk what to do!) and to be able to go through basic training with ease (physically and mentally)

Long term: have a healthy mind set. My biggest oppresser is myself. If I had internal peace, the outside struggle would be limited and overcame with great force.

V July 10, 2012 - 11:34 PM

My goal is to have the fittest body I can have. My goal is to lose twenty five pounds that I have gained by the end of 2012. My goal is to keep it off. My fitness mantra is to get my nutrition in order by cooking more and controlling portions. My other goal is sticking to clean eating. The superficial goal is to have flat belly and excess body fat. Hopefully I will be in the gym four to five times a week.

Sherron October 18, 2012 - 3:47 PM

My goal is to celebrate my daughter’s 40th birthday with her and be very healthy when I do it. I am 34 and she is 4 years old. My goal weight is 150 so I have to lose 60 pounds. My other goal is to have a slim, sexy body!

audrey November 13, 2012 - 9:39 AM

I love Beyonce, I think she’s an amazing woman and I also just had a baby 5 months ago and now I’m feeling the blues about my 40 lb weight gain. I have never been a small woman but my 5’6 frame was a lot healthier before baby. Yet when you talked about walking in a store and being able to try on anything, I remembered how often I felt that way, even at a size 14 (I’m now a 16) my goal now is to not be ashamed to walk outside in a skirt or shorts, my wait has always been in my hips and thighs. So my goal realistically is to be more energetic and strong but that would be a great bonus.

Brandi May 6, 2013 - 2:00 PM

My long term goal is to add years back to my life. My doctor said if I keep going how I am going I will live until I’m 60..I’m 31 right now. My other goal is to see my feet and to not be a plus size bride.

Kaycee May 11, 2013 - 3:20 PM

I’ll be honest, I don’t think I have a fitness/health goal. I’ve struggled with health issues, but none related to weight. I just want to get back into the 70% my closet I’ve not been able to for over a year. LOL

Oh, and have nothing jiggle unless I’m making it jiggle. 🙂

Annette July 30, 2014 - 3:41 PM

I want to be fit, lean, toned, agile and pain free. I would love to participate in a lot of recreational sports. Enjoying being fit by participating in different types of fitness activities.

I saw this guy he is in his sixties and he roller skates for fun. He does bicycle rides, hiking. I use to do hiking as a kid when I visited my family in the country. For me it’s about enjoying fitness getting a lot of oxygen into my system.

Eating non GMO fresh food and connecting with myself everyday whether it be yoga or meditation. It’s about creating a healthy balanced lifestyle.

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