When we consider ways to maintain consistency with our workouts or maximize results, it’s easy to focus on the tangible things: setting alarms, blocking time in our calendars, investing in new sneakers, getting organized, or reaching for heavier weights.
But there’s one often-overlooked element that can significantly enhance your workout performance, fitness motivation, and overall well-being: your mindset. Specifically, adopting a positive and grateful attitude.
Okay, we know what you’re thinking: What does saying “thanks” have to do with hip-hinge low rows? As it turns, a lot. Take a moment to explore the game-changing impact of shifting your mentality, and learn a few practical tips for incorporating gratitude into your daily routine. (It’s easier—and so much more beneficial—than you think.)
The Mental-Emotional-Physical Connection
You may already be familiar with the mental health benefits of working out. But have you ever considered how your mental and emotional health affects your workouts?
“When mental and emotional well-being harmonize with physical fitness, workout experiences become deeply fulfilling and effective,” says Kristie Tse, founder of Uncover Mental Health Counseling. Tse, a New York-based psychotherapist, has seen firsthand how clients who foster a positive mindset and embrace gratitude often find themselves engaging more fully in their exercise routines.
“They report feeling a heightened sense of connection to their bodies, leading to workouts that aren't just tasks to complete but moments of self-care and reflection. This mental shift transforms exercise from a chore to a meaningful ritual, ultimately enhancing both physical outcomes and personal satisfaction.”
There’s more. “Besides heightened mental clarity and focus, a positive and grateful mindset induces emotional resilience, or the ability to respond to acute and chronic stress, explains K.D. Gates, author and wellness educator. “This emotional strength not only reduces burnout but also aids with our workout consistency and enhances our mood and how we perceive our body.”
When our emotional health is intact, we also tend to set more realistic goals, she adds. That, in turn, increases our chances of achieving those goals, “making the workout process purposeful and satisfying,” she says.
So, think your mindset could use a makeover? Start with showing more appreciation.
The Science Behind Gratitude
Practicing gratitude is one of the simplest ways to improve mental and emotional health, and it doesn’t require much—no prescriptions, no expensive gear, not even more than a few seconds or minutes at a time. But the effects? Life-changing.
Research shows that practicing gratitude can improve sleep, increase self-esteem, decrease depression, and support heart health, and it can have lasting effects on the brain. Other studies reveal that grateful people have lower levels of stress hormones, diastolic blood pressure, and insomnia. One study even revealed that keeping a gratitude journal reduced dietary fat intake by as much as 25 percent.
Put all those benefits together and what do you get? Someone who is in a much better position (and disposition!) to exercise. And you don’t have to wait forever to experience the effects of practicing gratitude; you can start feeling them during your very next workout.
“Gratitude impacts our mindset by activating the brain’s reward system, releasing dopamine and serotonin, which boosts mood and motivation,” adds Manuel Schlothauer, licensed therapist, clinical hypnotherapist, and executive coach. “This directly affects workout performance, making it easier to push through challenges.”
How to Incorporate Gratitude Into Your Daily Routine
Ready to infuse your workout and non-workout time with a little gratitude? Here are some practical ways to get started, with advice from our pros and Orangetheory Fitness members.
- On a morning walk:
Focus on the fresh air and the energy it brings, says Tse. This simple mindfulness practice can elevate your mood and get your day off to a great start.
- Pre-class:
Reframe your attitude the way OTF member Lisa Forry of Pinole, California does. “My mindset is easy to understand. Instead of ‘I have to’ work out / work / clean the house, etc. I tell myself ‘I get to’.” For example, she says, “I get to go to the gym today.”
- When you could use a boost of body positivity:
Gates recommends thanking the body part you're focusing on for working properly: “Thank you, arms, for allowing me to lift these dumbbells.”
- During challenging moments:
OTF member Victoria Goupil of Amherst, NY shares: “When my mind is focused on gratitude, it becomes easier to push through discomfort because I acknowledge the benefits (like getting stronger, faster, and healthier) instead of fixating on the difficulty. I’m more patient with myself and keep pushing for improvements, big or small.” Now that’s emotional resilience.
- Post-workout:
Engage in a short breathing practice. “As you breathe deeply, mentally thank your body for its strength, endurance, and flexibility during the workout,” advises Schlothauer. “This practice reinforces a connection between your mind and body and leaves you in a calm, satisfied state after exercising.”
- At mealtimes:
Craft a small gratitude ritual around meals, pausing to acknowledge the effort behind each ingredient. “Clients often find this simple practice enriches their connection to nourishment,” says Tse.
- When you need to break through a workout plateau:
Don’t call it a plateau! It’s just another stage in your fitness journey. Acknowledge the progress you’ve already made, and get excited for what’s to come.
- When someone helps you:
Whether it’s your workout buddy, your Orangetheory coach, your motivational colleague, or spouse, always remember to thank the people who support you along your fitness journey. (Research shows that giving thanks can make you happier too.)
A Culture of Gratitude at Orangetheory Fitness
If you’re not yet an Orangetheory Fitness member, here’s something you should know about the culture of gratitude under those orange lights: We’re all about appreciating each other and working towards “more life,” and we’re really big on belonging.
Take it from OTF member Tanya Alexander of Mandeville, Louisiana.
“Being a single mom of four, who wasn’t in sports or groups as a child, gratitude is the best way I can describe what I feel for Orangetheory Fitness. OTF humbles me. It reminds me that we only get about 80 summers if we’re lucky. The camaraderie and the dedication fulfills me. I have a team, a group that will always push and cheer me on. I’m grateful to feel like I finally belong somewhere. Getting stronger and healthier is cool too . 😆”
Gratitude doesn’t just improve your workouts; it enriches your whole life. And that’s really what Orangetheory is designed to do too. By shifting your mindset and embracing gratitude, you’ll find yourself more motivated, happier, and connected—both to your body and the community around you. And that’s something to be thankful for.
