Al Roker's 5-Word Mantra That Changed His Life Forever
Let me tell you something that might just change the way you think about fitness and motivation — it definitely changed Al Roker’s life. You probably know him as the ever-smiling face on the Today Show , but what you might not know is that behind that smile is a story of discipline, consistency, and a simple but powerful mantra that helped him lose 100 pounds — and keep it off for over 20 years .
Now at 70, Al is not just coasting through retirement. No, he’s actively walking, weight training, and living with more energy than many people half his age. Recently, he took to Instagram to share a glimpse into his morning routine — a treadmill walk instead of an outdoor stroll because of the heat. But here’s the kicker: he dropped a five-word phrase that he credits with keeping him on track all these years.
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"Something is better than nothing, baby." That’s it. Simple. No gimmicks. No buzzwords. Just a mindset shift. And honestly? It makes total sense. You don’t need to run marathons or bench press your body weight to improve your life — you just need to start . Even if it’s 10 minutes of movement. Even if it’s a walk instead of a run. That small action builds up, and over time, it leads to real transformation.
Al’s approach to fitness is practical and human. Every day, he aims for 10,000 steps. He begins with 10 minutes of light weight training, not to bulk up, but to stay flexible and maintain bone strength — something that’s crucial as we age. He’ll jump on the treadmill, or if the weather allows, head to Central Park for a longer walk. No pressure, just movement.
And here’s something really sweet: one of his biggest motivations is his granddaughter, Sky. He joked that she’s only going to get heavier, and “Grampa” wants to be strong enough to carry her up and down the stairs. Now, if that doesn’t hit you right in the heart, I don’t know what will.
But what I love most about Al’s philosophy is that he doesn’t believe in deprivation. He doesn’t cut out his favorite foods — he just enjoys them in moderation. Think: a small bone-in ribeye, creamed spinach, a baked potato, and apple crisp with some good vanilla ice cream. Sounds indulgent, right? But it’s all about balance. He said it best himself — if you deprive yourself too much, you’re bound to snap and overdo it later.
Al Roker isn’t selling a product or preaching a miracle cure. In fact, he’s honest about the fact that whether it’s gastric bypass or weight-loss drugs, none of it works unless you also do the work . There’s no magic bullet — just commitment, consistency, and remembering that “something is better than nothing.”
So next time you're thinking about skipping your walk or putting off that workout, just hear Al’s voice in your head saying, “Something is better than nothing, baby.” It might just be the push you need.
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