If we feel positive, have reasonable expectations for ourselves and stay focused, the potential for greatness is there. On the other hand, if we lack confidence and set unrealistic goals, we are bound to be disappointed. Sometimes our best performances occur when we simply approach the event just happy to be there, expecting little but concentrating all the same. We have nothing to lose. We are not overly confident, not intimidated by unobtainable goals and not feeling undue pressure to achieve the impossible. Today I'll keep my expectations in check and my attitude up!
We have to know, for ourselves, what we do best! - Brian McRae
We can't let anyone else tell us what or how to do something. Sure, a coach or trainer can show us the mechanics of certain techniques or give us principles behind the moves, but once we know the basics we have to make the rest on our own. We need to be able to trust ourselves. We know better than anyone else what we are capable of doing. We know better than anyone else what we truly want to do. If we think we can do something, or want to try something new, we must not hold back. We shouldn't let anyone tell us we can't. If we trust ourselves, we can't go wrong!
Channel your energy, focus and just run your race! - Carl Lewis
When it comes time for competition, we often go from the steady, reliable athlete we've been to someone obsessed with performance. We lose track of the hard work that's gone into training. The one who has been training hard is the one who should show up at the starting line. All your energy should be focused on performing to your potential. Let your energy take you forward, leaving harmful distractions behind. I will show up and perform just as I have practiced - only today I will push it and reap the rewards!
If you're not making mistakes, than you're not doing anything to improve! - John Wooden
When we were kids learning a sport, we knew that not doing it perfectly the first time was part of the package and was an important part of the learning process. By doing things over and over again we were able to learn more from our mistakes. Now, as adults, we have learned that when we make mistakes it means we are taking risks. Without taking a risk, pushing a little harder, we won't improve. I will accept making mistakes as I know that I will learn from them!
Having a lot of heart wouldn't have helped me if I wasn't physically fit! - Jimmy Connors
We can be completely on top mentally and emotionally but it won't do us any good if we are not physically up to par. Wanting something badly enough won't make it happen. We have to back up that desire with some action. Our bodies have to be able to back up what our minds and spirits want to do. It is important to have heart and desire but they can't take the place of being physically prepared. However, heart can be the thing that gets us working in the first place and keeps us working when we may be inclined to give up. Have a lot of heart, but remember to back it up with being in shape!
Constant hard work has made it easy to compete. That's my secret! - Nadia Comaneci
There's nothing more satisfying than finally achieving a goal that has been difficult for us in the past. All the training, practice and visualization has paid off. Sometimes it's worth the extra effort it takes to learn and become better at what we do. It gives us added confidence both in working out and competing. It reminds us what we are capable of achieving. Today I will concentrate on having a tougher workout, in hopes of getting closer to my goals!
I don't mind going against the odds. It's all about performance! - Barry Bonds
It's a lot of fun to play against the odds. When we come out on top it feels sweeter somehow. It seems odd to say "don't be afraid to win" but sometimes that fear is what stands in the way of an excellent performance. We have to leave fear behind us if we are going to do well. We need to be fearless about what we want to achieve. Surprisingly, when we forget about the pressure, we not only do better, we will have fun too. We shouldn't be afraid to take our performance to the top!
I train myself mentally with visualization on a day-to-day basis! - Camille Duvall
Professional athletes from all sports use visualization as a training tool in preparing for competition or even just a regular workout. By seeing ourselves in our "mind's eye", we are in effect practicing without even stepping out there. Visualization can be used if we're not performing our best. Mental imagery can help us by rehearsing our sport in our heads. We can correct things in our mind's eye by repeatedly visualizing these strategies until our minds have virtually trained our bodies. Before I work out today, I will visualize myself successfully performing my activity!
The ones who want to achieve and win motivate themselves! - Mike Ditka
We look for motivation in all sorts of places. But the only one who can really get us working is ourselves. No amount of coaching or persuasion will get us going or achieving if we don't make a commitment by ourselves and for ourselves. The motivation that comes from within is actually more powerful than the motivation from outsides sources. When we are our own prime inspiration we can always rely on that source of motivation. The best exercise doesn't come from doing for anyone else but ourselves. I am the strongest and most reliable source for my own motivation!
Sometimes things just don't go our way! - Ralph Houk
We run into problems at the office. We are frustrated in our relationships. Our athletics skills just aren't up to par. Nagging injuries that just don't want to go away. While we may have less control over some situations, we can take charge of our fitness program. Many times we hit a plateau that we can't seem to get off. We can't do anything right. We feel uncoordinated, slow, heavy and unmotivated. Our timing is off and talent is out to lunch. Time to take a break and make some changes. Try a new route. Cross-train. Take a day off. Lengthen the workout . Shorten the workout. If I've hit the wall in my training, it may be time for a new approach!
I really lack the words to compliment myself today! - Alberto Tomba
Outstanding. Peerless. Perfection. Excellent. Fantastic. Marvelous. Magnificent. Superb. Exquisite. Astounding. Exceptional. Unequaled. Matchless. Unsurpassed. Unrivaled. Incredible. Unique. Stellar. Notable. Amazing. Fabulous. Impressive. Grand. Beautiful. Dazzling. Gorgeous. Spectacular. Remarkable. Wonderful. Extraordinary. Phenomenal. Indescribable. Wondrous. Sensational. Thrilling. Astonishing. Breathtaking. Striking. Splendid. Unbelievable. Go ahead, be a one-person cheering squad. Today I will find the words to compliment myself!
The most important factor for motivation is goal setting! - Francie Larrieu Smith
You should always have a goal. A goal can be something to strive for in the future or it can be for tomorrow. It can be very ambitious or a more modest reachable target. Details aside, every athlete of every level should have some sort of fitness goal to motivate, mobilize and otherwise get them moving. Motivation to work out is hard enough to come by at times, so a target is one effective way of keeping the desire alive and the challenge fresh. I will have a goal for today's workout as well as a long term one that I am aiming for!
Sport and exercise should always be fun! - Charles Mann
When all is said and done, the mileage has been totaled, our calories counted, improvement noted, what we really want to say is that we had fun out there. Ultimately we will always try to do the best we can when we work out, trying to build strength and stamina, lose weight and shape our bodies. Someone taking things far too seriously can make us feel quite uncomfortable even inadequate and ineffective. Sports is something we do just for us - to improve our physical and emotional selves as well as enjoy the social benefits it may bring!
The mind messes us up more than the body. So watch it! - Tommy Bolt
No matter what sport we participate in, how experienced we are, how much we train, how confident we are, how well we've been doing, there will always be times when our mind suddenly seems to take over, to the dismay of our bodies. Whether it's choking under pressure, being psyched out by a situation, or not being able to focus, it does happen to everybody at one time or another. When my head takes over and my body falls apart, I just need to be patient and try again tomorrow!
The opponents and I are really one. My strength and skills are only half of the equation. The other half is theirs! - Sadaharu Oh
Every time we compete, we are coming head to head with athletes just like us - athletes who are at our level, giving their best to try and come out on top. We can rest assured that our opponents are feeling the same anxieties and having the same aspirations we are. Our having a good day, combined with our opponents being slightly off makes for one result. Maybe another day it would be different. No amount of anticipation will ever fully prepare me for what will actually happen!
You have to expect things of yourself before you can do them! - Michael Jordan
Expectations, like goals, are important in sport. They give us something to strive for, something to push toward. Expectations, unlike goals, can be more demanding since we "expect" to reach, if not exceed them. By expecting something of ourselves, we are setting a minimum at which we believe we can perform. It's important to keep expectations in check - not too high and therefore unreachable. I will perform at a certain level which is on a par with my skills and training!
I don't ever look back, I look forward! - Steffi Graf
What happened yesterday doesn't really matter. It's ancient history. We can't go back and change it or relive it. We can remember it and savor it, but that is about what we have done, not what we can do. We can learn from it, but we have to move on. We can't move ahead if we are constantly looking over our shoulders. Looking forward is as much about attitude and that is what keeps us firmly focused on our goals. I will keep moving forward and I won't look back!
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To achieve a high goal, you're going to have to take some chances! - Alberto Salazar
Is taking the risk worth it? That depends on your philosophy of life. You realize that striving and giving it your all, but falling a bit short, is going to help you more than never having taken that risk. If we don't try harder, cycle or run farther, how can we improve? If we never take the chance to experience the excitement, discover the pleasures of competition ... the fun, camaraderie or personal satisfaction ... well, the bottom line is: If we don't try, we don't know. Exercise is about going for it - and today I'm going to!
Without a total 100% dedication, you won't be able to achieve your goals! - Willie Mays
There is no doubt about it. When we devote our time and energy to exercise, we will see results. It's inevitable. Once dedicated, we need to follow up that dedication with some action. Hard work is beneficial but we need some checkpoints to make sure that we are heading in the right direction. Asking for help or advice is not something to fear. Be open to hearing criticism and advice. If we are not dedicated to improving, then any input we do get will never improve our output!
All of us get knocked down, but it's the resiliency that really matters! - Roger Staubach
All of us do well when things are going well, but what distinguishes athletes is the ability to do well in times of great stress, urgency and pressure. A solid workout can help us sweat some of the stress out of our systems. It can allow us to do something for ourselves just when others are making demands on us and our time. Determination keeps us going and resiliency helps us come back after being knocked down. When it seems too hard to work out, I know it is time to work harder!
There is no such thing as a natural touch. Touch you create with practice! - Lee Trevino
It's a always easy to watch the pros and think "Oh, they're such natural athletes". They always make it look easy. But these "natural" athletes spend hours and hours working on every aspect of their performance. We can't all strive to be professionals but we can however make the commitment to pursue our own level of excellence and create our own natural touch. I will focus on the skills I have and make them work for me!
Don't ever forget you play with your mind as well as your body! - Kareem Abdul-Jabbar
Many athletes insist on the importance of mental as well as physical fitness and will agree that a clear and focused mind and a positive attitude are also invaluable for ultimate success. Every workout should begin with a clear head. Leave office problems, personal issues, and other distractions and workout with a mind that is focused simply on the task at hand. Enjoy fully the experience of the practice or competition. Today I'll concentrate on good mental fitness as I workout or compete!
I am a winner each and every time I compete! - George Foreman
In order to be our best, we have to have a positive attitude. It's not always easy to be sure about our abilities and chances for success. Most of the time we feel unsure of where we stand and not completely confident in our ability to perform. However, we should feel the positive energy and have the right attitude that we will transfer into our performance. Approaching a workout or competition with an upbeat confident attitude is good strategy. We should all make it part of our game plan!
Training gives us an outlet for suppressed energy created by stress! - Arnold Schwarznegger
Stress is all around us. So much so that it's almost impossible to avoid it. While we can't eliminate stress from our lives we can work on eliminating the effects of that stress on our bodies and our attitudes. There's nothing like a good workout to clean our systems and clear our heads. Exercising helps us burn off steam and helps us to vent our anger or frustration. Just getting out there can give us a real boost - physically and mentally. When I'm feeling stressed, I'll exercise because I know it will help me!
While long term goals are important, short-term goals bring immediate focus and direction to your efforts! - Jim Loehr
Every time we set a goal, we are challenging ourselves to accomplish something that is out of reach. The satisfaction of reaching that goal is exhilarating. No matter what the size of the achievement, we are proud of ourselves. It's important to set goals that are within reach and can be achieved in a reasonable amount of time. It's more encouraging to reach short term goals than long term ones that are farther away. The end result may be the same but by taking baby steps to get there, we will feel like progress is coming fast and furious!
I never gave up, even when people told me I'd never make it! - Bob Wickman
As athletes, we come up against all sorts of challenges every day. Some challenges we create for ourselves and some are given to us by others. Both are invaluable to us as we try to improve and become more proficient in our sports, despite what may appear to be long odds. Challenges we give ourselves are goals we set, tough but realistic: not easy but not impossible. The goals others have given us can often be more difficult making them harder to achieve and be successful. It's rewarding to achieve a goal at any time, but when the odds seem to be against us, it's even more exhilarating to succeed. I believe in the power of me!
I am willing to put myself through anything to take me to a new level! - Diana Nyad
Sometimes we have to suffer to get what we want - especially when we are trying to get to another level of performance. Be careful, however, because the philosophy of "no pain, no gain" can be taken too far. Going so hard that we injure ourselves isn't the point of exercising. The point is to challenge ourselves and push beyond what we've been able to do in the past. This can be extremely satisfying as long as we don't overdo it. I will accept a little discomfort in order to reach new goals!
Controlled exuberance. It's a difficult balance! - Bob Lily
We have to walk that fine line between being too psyched and being in control. If we go too far one way or another, we run the risk of limiting our performance. Finding that balance is mainly about pacing ourselves and understanding our limits and how much we can push ourselves. If we go totally all out too soon we'll burn out very quickly. If we hold back we may never perform our best. I will find that balance between being psyched and remaining in control!
When things aren't going well remember to play like a kid! - Tom Watson
As kids we played we played for the pure fun of it, for the excitement, exhilaration and camaraderie it offered us. We liked to win, we enjoyed practice and improving our skills but didn't become obsessed over playing up to other people's expectations or achieving unrealistic goals. Sports should be fun, first and foremost. The more loose and relaxed we are, and the happier we are to be there, the better we'll perform - it's as simple as that. Today's workout will be a good time!
You have success not by chance but by preparation! - Roger Maris
Goals aren't miraculously achieved out of nowhere. Nobody just wakes up one morning and runs a marathon. It's just not possible. Preparation involves a commitment on a number of levels. We need to prepare ourselves both physically and mentally for whatever we may face. Long term preparation involves conditioning, training and maintaining a healthy body. Short term preparation can be as simple as stretching, having enough water or eating the right foods before we exercise. Preparation gets us used to doing things the way they work best for us. I'll be as prepared as I possibly can!
There's always somebody saying "you can't do it" ... just ignore them! - Bill Cartwright
It's sad but true. There's always someone who will say "you'll never do it" or "it will never happen". These people don't know what they are talking about. They don't know us or our abilities or our aspirations. We have to create a wall of confidence and faith in ourselves that blocks out those negative thoughts. These thoughts can come from anywhere, including ourselves, but to reach our goals we have to push through the negative thoughts and keep on striving. Today I will ignore the negatives whether they come from the outside or the inside!
I try to not get too caught up with the task ahead. I just do what has to be done, believe in myself and let it happen! - Eamonn Coghlan
Sometimes our best workouts or performances are done when we approach the task with a completely clear and relaxed mind. We know what we want to do so we simply let our bodies run on "auto pilot". Goals become realities the less we obsess on them. The more we agonize over our performance or goals, the more distracted and less effective we become. Today I will put distracting thoughts out of my mind as I work out or compete!
I let my performance do the talking. That's really what it's all about! - Pete Sampras
Have a goal and go for it. Simple. Focus. Intensity. The performance says it all. There are a lot of people who talk a good game but when it comes down to it they can't turn in the performance they have been bragging about. What we say isn't half as important as what we do. Remember that no matter what we say or how we say it we have got to let our skills do the talking. My abilities will have the last word!
My goal isn't to be brilliant or flashy, just to be consistent over the long run! - Dennis Connor
This philosophy can pay off in any sport. It can also be a valuable standard to apply to our individual fitness efforts. We don't have to be amazing and fantastic every time out. We just have to be as consistent as possible. Consistency is developed over time with effort and concentration. Consistency is also important in preparing for any competition. The only way to maintain a standard of performance is to keep on putting in our time to working out. I will strive for consistency and come out on top!
Desire! Not education, not hidden talent. That's the secret to success! - Bobby Unser
We've got to want it. No one can give it to us on a silver platter. Plenty of people have talent and abilities that never use them to their full extent. They don't take their skills to the max because they are not fueled with the desire to pursue and develop them. Desire is a secret weapon - and it's a potent one. It is the key that can change a poor performance to an excellent one. I can do it and I will do it, no matter what!
Confidence is the name of the game! - JoAnne Carner
When we feel are feeling a lull in self-confidence, it is often helpful to go back to the basics. We can reestablish our confidence by working on all our moves and strategies. Too many times we find ourselves obsessing about our performance that may not be up to our usual standards. Best approach is to step back, analyze what needs more attention and focus on that. Undue pressure will have a negative effect. Fixing the problem area will give me confidence and improve my overall performance!
Just the right combination of nourishment and exercise would be the safest way to health! - Hippocrates
For thousands of years, scientists and medical experts have been looking for the perfect balance between diet and exercise for optimum health. The key is consistency. It's not necessary to become obsessive about working out, just conscientious. Exercise shouldn't be for weekends or summer months only. It should be a year-round and important part of our schedules. Today I'll think ahead to the next few months and plan my workouts!
When you're a winner you'll always be happy, but if you're happy as a loser, you'll always be a loser! - Mark Fidrych
Sometimes it seems easier to settle for less than our best effort than to really put in that extra push to reach our potential. We talk ourselves into being satisfied with our performance even though we know we can do better. Striving to reach our potential is how we grow and improve. While it does happen - less than 100% effort - it's not something we want to get in the habit of doing. We want to make it a habit to play and practice our best. I'll put forth the best effort I can at that moment!
Get the job done! - Don Shula
The simplest directions are usually the best. Cut to the chase, no excuses. We have to decide what we want to do and then go out and do it. Unfortunately, "simple" can be a little deceptive. A lot of planning and effort goes into "simply" getting the job done. We have to think and work and decide exactly what that job is. The bigger the job, the more we need to clear up before we can get to it. I will make a workable plan and get the job done today!
Consistent achievement happens only if you love what you're doing! - Bart Connor
Anything we truly enjoy, we're going to be better at. Whether it's the career we've chosen, our hobbies, or the sports we chose to play. When talent combines with a love of what we're doing it makes for an athlete whose commitment is evident in each and every performance. Love of the sport gives us that extra edge that we need to excel. Skills and practice alone won't do it. The more I enjoy myself in my workouts, the better I'll be!
When anyone tells me I can't do anything ... I stop listening! - Florence Griffith Joyner
Negative talk. It's probably the most destructive thing that can happen to us and our exercise. We have to be aware of it coming from others. "Are you sure you can run a marathon?" We have to know it will happen but we can look them in the eye and say "Yes, I can do it". In fact, when someone tells us that we can't do something it can inspire us to go right out and do it. I am not listening to the negatives - I will create my own positives!
Not every sport is right for everyone and not everyone is right for every sport! - Dave Winfield
There is something out there for all of us, no matter what our skills, body type, interests, or time factors and it's up to us to find it. While it's great to be proficient at several sports, not everyone is so blessed. Because regular participation in one activity is commendable, we should all strive to have at least one sport or fitness activity that we consider ourselves good at and do on a regular basis. It teaches us perseverance, motivation and discipline: gives us self-confidence and poise!
You have peace of mind and can relax and enjoy yourself when you know you gave 100% effort! - Gordie Howe
It's hard to give 100% all the time. There are days when we just don't have it. We may be overtired or our minds are elsewhere. However, when we decide to go for it, we will never be able to fault ourselves. Going all out is the best way to get what we want. We have to have the will to succeed and the courage to fail and the only way we can find that will and courage is to put ourselves on the line - completely. If I have truly given 100%, I can't be unhappy with the outcome!
Mental toughness is essential for any physical activity! - Bobby Knight
The mind is a powerful ally in competition and overall fitness. Our minds can help us to be prepared for any challenge. We can be in excellent physical condition but if our heads aren't in gear our chances for success are greatly diminished. Mental acuity can't completely overcome physical shortcomings but a mind and body working together can surely help to compensate. The athlete who comes out on top is the one who is best mentally prepared!
It's very dangerous to have your self-worth riding on your results! - Jim Courier
There's more to life than sports. No matter what level, athletics are only a portion of what makes us who we are. We have other responsibilities, interests, commitments and pleasures: from our careers to our children, our stamp collection to our volunteer work, we are complete, well-rounded individuals with a lot to do. It's important to keep a healthy balance between these and all other aspects of our lives. Athletic participation is important to me, but it's only a part of the complete, well-rounded person I am!
Concentrate, be yourself and don't be afraid to succeed! - Amy Alcott
It seems unlikely that anyone might be "afraid" to succeed, but in fact, many athletes have trouble with this for a variety of reasons. Fear of failure leads to a lack of motivation and low expectations. Whatever the reasons, we sometimes find ourselves under performing, particularly in competition. When we compete, we should look forward to the challenge and always try to do our best. If we focus on ourselves instead of worrying about others, the more we will be able to perform consistently and successfully. I will give my all and not worry about the expectations of others!
Everyone should experience defeat at least once. You learn a lot from it! - Lou Holtz
While sometimes it seems the the only lessons learned from defeat are painful ones, if we look deep enough there is really a lot more to it than that. We learn to recognize and understand our errors and work to avoid them in the future. Sometimes our confidence is hurt and our pride wounded. We feel disappointed in our performance. However, identifying these feelings and moving on is the best recovery strategy. I will learn from the experience and not make myself suffer over it!
A full mind is a sub-par performance during any type of sport or workout! - Branch Rickey
We've all had moments when we feel utterly helpless, spastic, and ineffective because we're so distracted by other matters. The more cluttered our minds are, the less focus, attention, and energy we can give our workout or competition. It's not always easy to check our problems but it's worth a try. Chances are our performance will improve and the problems may seem a bit more manageable. Not only will we perform better, it will be a more enjoyable experience all around!
We all have dreams. But in order to make dreams into reality, it takes determination, dedication, self-discipline and effort! - Jesse Owens
We all need dreams to keep going but to keep them alive we have to work on them. Putting real effort and commitment into making our dreams come true will make the achievement more meaningful. The size of the dream doesn't matter - it's the amount of effort that we put into achieving them that counts. We need to be willing to dare to dream and dare to make those dreams come true!
Sports do not build character. They reveal it! - Heywood Hale Broun
Sports can bring out the best in us. Not just our physical performance. Sports can inspire us to dig deep and reveal the qualities of integrity and leadership. Character doesn't come out of nowhere. It takes a certain amount of character to make the commitment to work on our health and fitness. Character is what allows us to keep going no matter what obstacles we need to overcome and keeps us going when it's hard to maintain our intensity. I won't know my depth of character unless I test it!
We must try to be the best person we can: by making the best choices, by making the most of the talents we've been given! - Mary Lou Retton
When our first choice to make is " Am I going to work out today?", we should always answer ... YES. Most of us are lucky enough that this choice is ours to make. We should make the commitment to be as healthy as we can possibly be. We owe it to ourselves and our bodies to do something to get our muscles moving and our hearts pumping. I will not take my health for granted!
I only try to do what I need to do. I don't put any pressure on myself! - Andres Galarraga
There's a fine line between having the confidence to accomplish something and putting too much pressure on ourselves to achieve. We have to be careful not to let our confidence translate into a do- or-die situation. The more keyed up we get over winning or performing, the more we chance choking in the heat of competition or working out. Overconfidence is like over-training - it is taking a good thing way too far. If we can keep from over-thinking the situation, we give ourselves a better chance to achieve our goals!
Once you have the fundamentals, acquiring the experience is a matter of time! - Greg Lemond
There is no such thing as an instant, overnight expert. When getting in shape or learning a new sport, time will definitely be on our side if we use it well. At first we need to spend time on the basics, no matter how tedious this may seem. Time well spent creating a solid foundation on which we can build the rest of our program. An experienced athlete knows how to deal with any situation and is always prepared. Experience grows and helps us to cope. I will put in the time and reap the rewards of experience!
I used to go out there and think too much. Now I don't think at all! - Davis Love III
When we play a sport we inevitably think about everything we do. We are constantly evaluating and checking how we are doing. What we have to work toward is making these moves unconsciously. When we have internalized our lessons and memorized our techniques then we can do them when we need them automatically. There is danger in thinking too much. We need to relax and let our instincts take over. Trust our natural responses and reflexes. I don't have to think about it - I just have to do it!
A positive attitude can really help to make success a reality! - Zina Garrison
A good deal of success can be attributed to having a positive outlook and a confident attitude. We all have the capacity to boost our achievements by maintaining an upbeat state of mind. Staying up when we are feeling down, looking forward to future challenges with enthusiasm may be difficult at times but worth it in the long run. Energy spent on anger, frustration, nervousness, self- doubt is better spent on concentration, perseverance, visualization and affirmation. Today I will use all my energy positively as I work out!
You've heard it a thousand times before but it's true - hard work pays off! - A.J. English
If you want to be good, you have to practice, practice, practice. Let's face it, exercise can be grueling, monotonous, a source of frustration. We just have to remember why we do it to begin with. Whether our goal is to lose weight or maintain and improve our fitness level, a regular workout is an effective way to meet that end. No matter why we do it, there is no substitute for a pumping heart and pumped up endorphins. Practice may not make perfect but it will make me better!
We can't do everything all at once, in one day or even one week! - Browning Nagle
We will discover that if we overcompensate we will not accomplish what we had hoped. Rushing ahead usually forces us to fall even farther behind. Impatience needs to be kept firmly in check. As eager as we are to do well, we have to pay attention to what we are doing. Any shortcut will hurt us in the long run. We need to have patience as exercise is a cumulative activity. We won't be able to accomplish all we want to achieve in one workout. I will be patient with myself and my progress!
The only way anyone can reach their potential is to be themselves! - Nancy Reno
The more in control we are of any aspect of our lives, the happier and more successful we tend to be. Whether it's a job or a sport, if we are doing it our own way chances are it will be a good experience. We gain this personal control of the situation by being ourselves - acting the way we feel comfortable, talking our talk, walking our walk. We should be comfortable doing whatever it takes to motivate ourselves. I can be who I want to be and do what I want to do!
I can be good, I can be better, I can be great! - Deion Sanders
Never settle. If we reach one goal then we need to lift our heads up and see what our next goal will be. Don't be satisfied with achieving one goal: always ask; "What's next?" If we can get to one level, we can certainly get to the next. Plan for the next goal when we get close to achieving our first goal. That way, we keep moving ahead without losing momentum. It means that we know what our potential is and will not settle for anything less. I won't be satisfied until I have reached the top!
There is no doubt in my mind that there are many ways to be a winner! - Kyle Rote Jr.
There is really only one way to be a loser and that is to fail and not look beyond the failure. A loss isn't the end of the world. While it may feel like it, a loss is only bad if we accept it. If we are convinced we are easily defeated we will be. We won't be able to stand up to anyone or anything. A winner suffers defeat once in a while and learns from it. A loss isn't the end: it's a source of inspiration for a new beginning!
As long as I can concentrate and remain relatively calm, I can do well! - Al Oerter
While it may seem that remaining calm is not exactly the psych-up technique that would lead to a great workout or performance, oftentimes it is the perfect antidote to an overanxious unfocused mind. We've all been in situations where our brain becomes our worst enemy, days when we just can't seem to concentrate and execute the task at hand. Sometimes in order to psych up, we need to psych down. Today I will try and reach a state of total mind relaxation and concentration!
Tactics, fitness, ability, experience and adaptability are all part of what we do! - Fred Perry
Overall health and fitness come together like pieces of a puzzle. No matter what exercise we do we can adapt his advice to ourselves. It's combining the smaller parts of the big picture: Tactics - setting realistic goals, Fitness - the commitment to get in shape, Ability - to recognize what we have, Experience - to devote the time to improve and Adaptability - to adjust workouts accordingly. No one aspect is more important than any other. I will concentrate on putting all the pieces together!
If you can believe it, the mind can achieve it! - Ronnie Lott
Whether a personal best in a 10K, more reps on the Cybex machine, nonstop to the top of that killer hill, ten more minutes on the Stair-Master ... at the next level, the fastest interval ... yet, a great run through the trails, more sit-ups, more push ups, more leg lifts, more crunches, a new distance, a new surface, completing that first (but not last) Marathon, 25K, 50K, 50M, 100K, 100M, Stage Race. If I can believe it, I can achieve it!
Enjoying success requires the ability to adapt! - Nolan Ryan
Only by being open to change will you have a true opportunity to get the most from your talent. A workout program set in stone is an invitation to failure. While setting up goals and a schedule is a good idea, the ability to be flexible is an even better one. By modifying and enhancing the way we exercise, we can zero in on what works best for us. Add a little variety with a new challenge. The more we change and vary our program, the stronger and more effective we'll be all around!
A 100% concern with a sport to the exclusion of all else is tinged with obsession! - Paul Gallico
Commitment to sport is good. Perseverance is also good. But obsession, the undying need to work out more and more, get better and better, is often dangerous and never worthwhile in the long run. To concentrate so intensely on a single goal or activity to the exclusion of all else is to become too one dimensional and risk potential burnout. It is also a recipe for illness and injury. Keeping our goals in perspective while striving to reach them will make us a well-rounded person!
I'll never think there's anything I can't do! - Earvin "Magic" Johnson
This can-do, do-whatever-it-takes attitude is the attitude of champions. If we approach our sports and fitness with a positive outlook we will be successful. This attitude should be with us every day so that we can take on workouts with the same level of focus and intensity. Confidence in ourselves is key in helping us to know that we can improve. A positive attitude can carry us through the learning process and help us to be our best. I can do whatever I think I can do!
If I can achieve a peaceful state of nothingness, I feel I can't lose! - Jane Blalock
Everyone has their own way of preparing for an event. For some it's quiet meditation, for others it's cranking music, eating and drinking high-energy foods, conversation or warming up. It doesn't matter what helps us prepare to compete as long as it's effective and we're comfortable with the process. I will find my own personal psych-up method so that I'll be best prepared for tough workouts and competition!
Fitness and exercise are not about proving anything to anybody but ourselves!- Mike Piazza
The beauty of participating in sports is that it is so personally satisfying. What we do, we do because we want to do it, not because we've been challenged, or put down, or feel the need to prove something to someone. For us to really benefit from our exercise program, we have to be doing it for the right reason and person - to prove something to ourselves. No amount of working out to impress others is ever going to be as effective as working out to impress ourselves!
To go beyond is as wrong as to fall short! - Confucius
We all overdo once in a while. We eagerly go out and push ourselves too far and too hard and we suffer painful consequences. Overdoing it can lead to injuries and disappointment. When we push ourselves over our limit we can easily lose valuable momentum and time. What seemed like a big accomplishment quickly becomes a huge setback. Moderation is the best approach. It's much more important to keep on working out so we must pay close attention to our bodies when we exercise. I will not overdo it!
If you train hard, you'll be hard to beat! - Hershel Walker
We've all heard the "hard work pays off" line. It's usually recited to us by a coach or instructor right when we're about to give up. Sometimes it seems that all of our hard work does not in fact pay off. What it does is make us sore, tired, and downright sick of working out. Sometimes the results are slower in coming. However, hard work does pay off. It may not be today or tomorrow but it will happen. I need to remain confident and keep up my workout schedule!
If you want to have success, you better be ready to adapt! - Scotty Bowman
Rigid plans are susceptible to breaking apart. The more inflexible we are, the more likely we are to run into disappointment. Adapting to a situation can mean the difference between success and failure. Being stubborn and sticking to a plan that isn't working is a recipe for failure. If we want to become better athletes, we need to adapt to new routines like cross- training - biking, swimming, aerobics or weightlifting. Flexibility keeps you fresh and competitive!
It's not easy to sustain a training schedule with all our daily responsibilities! - PattiSue Plumer
As we become committed to a sport or fitness level, squeezing in a workout everyday is just not viable nor is it mandatory. We all have other interests and responsibilities in our lives - family, work, hobbies. By simply keeping up a regular and consistent workout schedule we can stay fit and even improve, yet also sustain a balanced, well-rounded life. If I miss a day of working out, I will simply catch up tomorrow!
Before I go out, I tell myself "you are having fun and set a good example"! - Cory Snyder
When we take the streets or trails in our running shoes, when we hit the Stairmaster, Lifecycle or weights at the gym, we should do so with the goal of having fun. The more positive our approach to working out, the more pleasant the experience will be and the better our chances of performing well. Positive energy can do wonders. Before and during my workout today, I'll remind myself to have fun!
Just do what you do best! - Red Auerbach
It feels good to do something we're adept at. It's extremely satisfying to participate in a sport that we have a talent for. More importantly, we must enjoy it. What better way to keep up an active, consistent training program than to have it made up of things we like to do and are good at. All of a sudden, workouts don't seem so tedious, getting up early for a run doesn't seem so unpleasant or exhausting. You'll see greater results if you do something that's doable and enjoyable!
You have no control over what the other person does, only over what you do! - A.J. Kitt
Ultimately you are the only one who can get you to exercise. Trainers, coaches, workout buddies can all help, but you are the one who makes the difference. Because no one else can do it for you. You can't control how others perform, what level they are at and how long they've been at it. You have to remember that everyone has their own agenda. When it comes down to it, you and only you have the ultimate responsibility for your performance!
I've always made a total effort; I never quit trying! - Arnold Palmer
No matter what the odds, there's always a chance that we can win. It may look bleak at times, but there's always a possibility that we can pull it out. However, if we don't make a total effort we will never know because if we give up we basically beat ourselves. If we don't put undue pressure on ourselves, we can relax, have fun and through perseverance and heart, achieve success. I will keep on going knowing that I always have a chance!
Training can be a grind if you think about it too much! - Maureen Connolly
It is very easy to become single minded about our workouts. Sometimes people become so obsessed that they ignore everything else in their lives. Obviously, this is not a healthy attitude. As important as it is to keep working, it is equally important to give ourselves a breather. If we take some time off to give ourselves a well- deserved rest, we will return feeling refreshed ... better and stronger than before. I will give myself a break and take a rest!
It ain't braggin' if you can do it! - Dizzy Dean
There's a fine line between self-confidence in our skills, pride in our performance and an over-the-line arrogance. While self-confidence is important for personal motivation, we must be careful to maintain a healthy ego. We should use our egos to bolster our self-esteem to give us confidence to improve our performance not to intimidate others, boast about our skills or offend others. A healthy ego can be a real asset, overconfidence a real detriment and turnoff to others. I will keep my ego strong but in check!
MARCH ... Read more...
You learn to be a gracious winner and an outstanding loser! - Joe Namath
It's hard to lose. When we lose it feels as if all of our hard work has gone to waste. It's very easy to get down on ourselves and give into feeling anger and despair. But for our sake, we need to acknowledge the achievements of our opponents, as well as the fact we made them work for their victory. Just because we didn't win this time doesn't mean we are losers. So we shouldn't act like one. A loss doesn't make me a loser!
Part of being a winner is acting like a winner - even when you lose! - Nancy Kerrigan
Everyone has bad stretches and real successes, good days and bad days. We all have days when we perform to or beyond expectations. We also have days when nothing seems to go right - coordination is off, skills aren't up to par and our heads and heart just aren't into it. It's easy to get carried away with excitement on the good days or upset and frustrated on the bad days. If we can maintain a steady level of confidence, we will perform better and more consistently, not to mention feel better about ourselves!
Everybody roots for the little guy, nobody roots for the big guy! - Wilt Chamberlain
Sometimes it feels as if the better we get at a sport, the more others cheer for our competition. It seems that way because it's true. People gravitate naturally toward the underdog. While we enjoy and flourish with their support as we get better and better, we must stay motivated when people cheer for the other guy. When we're no longer the crowd favorite, we must remember not to take it personally and never give up!
When I get mad, it puts energy into my body and makes me a better! - Roberto Clemente
As athletes, we all need to find our own technique for motivating ourselves and pumping ourselves up when the situation demands it. For some of us, getting angry is just the motivation we need to get the job done. When things aren't going as planned, we use anger to get a little jump-start. Experience will help find the method that works best for us. Whether it's anger, positive self-talk, singing or meditating - if it brings results, we should use it!
You don't run 26.2 miles on good looks and a secret recipe! - Frank Shorter
If there is any secret, it is simply called work. We can't succeed at anything with a flashy smile or the ability to talk a good game. There are no shortcuts to success. Being able to perform, at whatever your desired level, takes many hours of training, planning and dedication. We won't do well without being consistent about the amount of time that we do work out. Consistency builds confidence. Confidence is our reward for all the hard work we do. I know the secret to success is hard work!
I'm trying to not look too far ahead. All I'm thinking is one day at a time! - Michelle McGann
One step at a time, one thing at a time. We've all heard this advice but it's easier said than done. If we're battling "the wall" in a marathon at mile 18, should we be worrying about how we'll feel at mile 25? Even when we're in the throes of a tough workout, we should be concentrating on our present activity and not anticipating what's to come. No matter what our game, it takes a lot of energy and focus to perform well. Today I will focus on the task at hand!
Perfection is not a realistic aspiration because there is no such thing in sports! - Rich Pilon
We don't have to be perfect to be victorious. Although we can't be flawless in what we do, anything is possible if we put our heart and soul into it. Taking on the challenge to train, doing what it takes to get the job done is a victory in and of itself. With heart and bravery, we can take it all the way to the top. I'll have a perfect heart, even if I can't be perfect!
Every winning streak comes to an end! sooner or later! - Goran Ivanisevic
We should definitely enjoy it while it lasts and try to keep it going. However, it will end. We can learn a lot more from losing than winning. Being graceful in defeat is a valuable ability and any true winner knows how to lose. Losing can teach us to look for ways to improve our performance and helps us to focus in on where we need to adjust our training. Losing is a hard lesson in disguise.
As I learn to lose, I will become even better at what I do!
I don't think I can train any other way but all out ... you get out what you put in! - George Brett
When we put all we have into what we are doing it heightens our pleasure, as well as our physical accomplishments. The best exercising happens when our minds, our bodies and our hearts, are all in sync. It's at those times that we'll find ourselves with a smile on our faces even though we are working hard. It's from the pure pleasure exercising gives us. And if it's not fun, why do it???
I never underestimate the challenge ahead of me!- Carl Banks
It doesn't matter at what level we compete at, chances are we've all made the mistake of underestimating our training and then suffered the consequences. It's about overconfidence and not taking our workouts as seriously as we should only to be sorry later. We dismiss the goal as easy and obtainable only to find out it's not as simple as we thought. No matter what our skill level, preparation is paramount and overconfidence is the kiss of death!
Every athletic challenge, no matter how modest or lofty, is a journey! - Dan Millman, author of The Warrior Athlete
At any level, our participation in athletics contributes greatly toward our balanced, healthy lives. Playing sports teaches us a lot that we can use in other parts of our lives. Everyone can benefit from the lessons learned, both physically and psychologically. Accomplishment in sport is about learning confidence, perseverance, control and motivation. It is a constant learning process!
Psych myself up or psych down - I think clearer when I'm not psyched up! - Steve Cauthen
Different strokes for different folks. We all use different techniques to get ourselves ready to work out or compete. Some get really pumped up and hyper to transfer that energy, some quietly meditate. No one can tell us how to prepare for working out or competing; it's something we have to get a feel for on our own. We can fire ourselves up with adrenaline or we can try the quiet meditative approach. Today I will find the mode of preparation that works best for me!
No one person is superior to their sport! - A. Bartlett Giamatti
All incredible individual performances could not be accomplished without competition or the personal drive and desire to getting ahead. No matter what the sport, without it we wouldn't be able to test our limits to become better. Without it, we wouldn't be able to realize fully what we are made of or what we are capable of achieving. It may only be a sport but it is always worth playing!
Set your goals high and don't stop till you get there! - Bo Jackson
We all have goals and expectations that we work toward. We compete against ourselves as we try to better each performance and race against the clock to shave seconds off our time. Setting goals is invaluable in mastering any sort of athletic endeavor and adjusting them higher and higher as we reach them is a way to continue to improve. Rigorous enough to motivate, reasonable not to frustrate. We should always be striving toward a goal that is just out of reach!
The principle is competing against yourself! - Steve Young
It's about self-improvement, about being better than you were the day before. Each day presents a new opportunity to work out and get fit. If we are not happy with what happened the last time we worked out, we have today to make changes. We don't have to rely on anyone else to tell us that we're getting better as we are the best judge of that. We can't change overnight but our daily efforts add up over time. I am getting better and better every day!
Once you are physically capable, the rest is 90% mental! - Patti Johnson
Once we are physically capable of doing anything, the rest is mostly mental. Mental preparation can be as simple as taking a few moments to meditate, focus, visualize our performance. It can be as involved as taking part in a regular ritual that we set up for us to get ready. It's up to us to find a mental tune-up that works best for us. My workout involves not only physical fitness, but mental fitness as well. My mind needs as much preparation as my body!
The moment of enlightenment is when a person's dreams of possibilities become images of probabilities! - Vic Braden
It is terrifically exciting to have worked at honing a skill and to be standing on the edge of achieving a personal best. The moment when we realize that practice has paid off, that our frustrations have not been in vain, is the moment that makes participating in a sport the incredible high it can be. Anything is possible and many things are probable if I stick with my training program!
A person has to have goals - for a day, a week, a month, for a lifetime! - Ted Williams
Goals are very important. And it's not just long-term ones that count. Your goals don't have to be very elaborate or lofty; they can actually be quite simple. In fact, the simpler the goals the more likely you are to keep working on them. Break those big goals into smaller ones. Set your sights on smaller, manageable goals and you will achieve them. When you've made one goal happen, you boost your confidence to move on to the next. Today I will set my sights on an attainable goal!
The right attitude, 110% effort and preparation are the keys to success! - Ted Turner
It takes a lot to be at the top. We not only have to be willing to work hard for it, we have to be ready and willing to put it quality and quantity time. Focus and concentrate on goals and how we are going to realize them. Planning and execution of our workouts. Total effort. Attitude is the key. A positive attitude breeds confidence which in turn helps us to achieve our best possible performance. Attitude, effort and preparation are my watchwords!
I love to win dude, I love to win! - Manute Bol
Winning is fun. The lure of winning is what draws many people to sports. The adrenaline rush that comes with victory is unlike any other experience. We can bring that spirit of wanting to win to our workouts. It might be weight loss, that extra mile or even sleeping in instead of working out. A victory is sweet no matter what however winning loses it's fun when it becomes the only acceptable outcome. I will find joy in winning by always giving my best effort!
It's not the size of the dog in the fight but the size of the fight in the dog! - Archie Griffin
Size really doesn't matter. It's what you do with it that counts. We all have the potential to participate in any sport we choose, as long as we have the desire and the appropriate skills. Size or body type does not have to be a determining factor. It's all about spirit and desire. When we set our hearts and minds on something, chances are our bodies will cooperate.
My only limitations are the ones I set for myself!
I just have to be myself and not worry about what everyone else thinks! - Frank Thomas
Everyone gets self-conscious once in a while. We have to remind ourselves that we are out there to have fun and get in shape not to entertain others. Learn to keep praise and criticism in perspective. We are doing it for ourselves. I will concentrate on not being self-conscious while I work out!
In order to want to practice it must be total fun! - Wayne Gretzky
Great advice. We've got to have fun when we are working out or competing or we will lose interest and stop. Having fun doesn't mean fooling around. We can have a serious and productive workout but just use a little imagination to give a fun-loving twist. Something to take your mind off the pain. If we're out running count all the people wearing green. Silly but a little distraction is all it takes. Making workouts fun will keep me working!
I don't believe in playing hurt, in taking drugs to mask the pain! - Monica Seles
Playing hurt is one of the biggest mistakes an athlete can make. There isn't much that is worth risking permanent damage to our bodies. When we are injured, the pain is a sign to stop. Some people will tell us to "suck it up", be tough and keep on going. It's very tempting but it's not worth it in the long run. It's definitely frustrating to be injured. Desire and mental toughness can make us jump back in too soon. If I'm injured, I will give my body time to heal!
When you learn to shut off outside influences and believe in yourself, there's no telling how good you can be! - Rod Carew
So much of success is mental so believing in yourself is half the battle. We all get into funks where we feel inadequate, incapable or just plain spastic. But we all have the power to get out of the dumps with a little positive thinking. That positive outlook will do wonders to improve our performance, not to mention our mood. Today I will think like a winner!
Racing takes everything you've got - intellectually, emotionally, physically - and then you have to find another 10% more and use that too! - Janet Guthrie
It's all about digging in and giving that extra effort that puts you over the top. It can come from adrenaline, psych or just sheer determination. Going hard and coming up with that extra burst of energy. We all have it but unless we must consistently challenge ourselves, we'll never know what we can really do! I will give 110%!
You must accept your disappointments and triumphs equally! - Harvey Penick
We win some: we lose some. We reach some goals, sometimes we fall short. We must learn to accept both while striving to improve and grow. Accepting successes and disappointments makes for a balanced approach to sports and fitness. Sports involve ups and downs, ebb and flow. I understand this and will handle it!
Setting a goal is not the main thing. It's deciding how to achieve it and and stay with the plan! - Tom Landry
No matter what our level of fitness, there are a lot of little steps we can take that can carry us forward from where we are to where we want to be. Run farther, lose weight, tone muscles - after all, fitness and health are cumulative - what we do each day can take us closer to our goals. Write it down! Once we have a plan, we will get there step by step!
Talent is God-given, be humble: fame is man-given, be thankful: conceit is self-given, be careful! - Anonymous
If we have talent, be mindful to keep a good, positive attitude that does not turn into conceit. It's okay to be confident and feel good about our skills. The way we conduct ourselves around others is part of being a well-rounded, successful athlete. An athlete who is cocky and obnoxious is one few people like to have around. I will exhibit grace under pressure and handle success with poise!
I am never surprised by what I can achieve! - Patrick Ewing
Knowing what we can accomplish is all the ammunition we will need against the naysayers that come our way. We should ignore anyone who tells us we can't do something. There is nothing wrong with having high hopes. If we don't match our belief in ourselves with those high hopes we will not excel. Don't listen to other people telling you what you can't do - listen to yourself telling you what you can do!
The man who can drive himself further once the effort gets painful is the man who will win! - Roger Bannister
In other words, when the going gets tough, the tough get going. Athletes are faced with their own personal limitations as they work out and compete. All of us think we know the far reaches of our potential. We strive to reach these points. Those who can reach a little farther and push the limits a little more are the ones who will enjoy improvement and ultimate success. Today I will push myself a little farther!
FEBRUARY ... Read more...
I don't feel any pressure ... I just try to stay calm and follow my plan! - Dwight Gooden
Pressure can make us feel as if we can't do anything. It can bear down on us and make us panic - working out and competing then seem nearly impossible. Under pressure, a well-thought out and developed plan can be a stabilizing influence. We can breathe a little easier, relax and allow ourselves to do our best. As we gain experience, we can develop alternative plans to deal with particular situations. I can play under pressure because I have a good game plan!
There's no substitute for guts! - Paul "Bear" Bryant
Having intense determination can get us through almost anything. Fortitude can be an excellent ally. When we have intensity and perseverance we can overcome many obstacles. Intensity is something that develops over time. We have to pay attention to what our minds and bodies are telling us. We can have all the skills, talent and training possible, but it's often guts - determination - that enables us to succeed. I will dig deep and let my guts take me as far as I can go!
When you're out there for two hours or more, it helps to visualize things! - Julia Trotman
Visualization can help us see ourselves the way we want to be by creating a mood that gets us focused and concentrated on what we are doing. The more creative we are the more likely it is that the visualization will work for us. Engaging our imaginations in our workouts is especially helpful if we are performing in some form of endurance sport where there is a danger of losing concentration or of becoming bored. We see it , say it, and become it!
Preparing mentally can be tougher on you than the physical aspect!- Summer Sanders
For some, it's best to psych up - with high-energy drink or food, by listening to loud music, or by doing heart-pumping warm-ups. For others, it's best to psych down - by meditating, by visualizing the activity or by listening to quiet, relaxing music. The method doesn't matter - it's effectiveness does. I will find the way to best way prepare my mind as well as my body to perform!
My concentration was at such a high level. My mind was right there! - Patrick Roy
Ever have one of those days when you felt you could do anything? Everything clicks into place: everything seems effortless. Sometimes there's no explanation for why you find yourself "on". Usually it's the result of practice and hard work. It's wonderful when it happens but unfortunately, we don't have a switch to flip to create that focused, invincible feeling. Just being prepared helps. I will concentrate and work hard and always be prepared to be "on"!
We should always show up expecting to succeed rather than hoping not to fail! - Eric Davis
There is a big difference between confidently competing to succeed and frantically participating not to fail. Almost sounds like the same thing but they are worlds apart in attitude and inspiration. If we have confidence and expect to succeed, we are going into our competition or workout from a position of strength. Positive expectations will give us the strength we need to achieve our goals. Confidence, not fear, will be my motivation!
Athletics should reduce stress, not increase it! - Mark Allen
Whether we compete regularly or exercise on weekends, whether we run races or take aerobics classes, the overall athletic experience for us should be positive. Participation in sports is a terrific way to blow off steam, use up nervous energy and otherwise reduce stress. When the pressure, guilt and anxiety take over we have lost sight of the goals. Maintain a proper balanced attitude. Athletics is what I use to quell anxieties not create them!
If you store your anger, it will affect your play. Get it out and it's over! - Helen Alfredsson
It's never a good idea to hide or ignore emotions as volatile as anger. Suppressing anger is uncomfortable and anxiety-producing. It is important to have a way to vent frustrations so that they do not interfere with the rest of our life. A deep breath and a silent psych-up session are effective ways to get back on track. In order to keep a cool head, I will find a way to vent my anger!
I will always be someone who wants to do better than others! - Jean-Claude Killy
I love competition. Many people thrive on it. Competition keeps them going and keeps their practices and workouts intense. It can bring our play up to a new level. Competition is a way of concentrating our efforts toward a goal. Competition can be great. We don't have to be cutthroat or over the top about competing, but some healthy competition can shake up our usual routine. I will compete wholeheartedly to become better at what I do!
Do not let what you cannot do interfere with what you can do! - John Wooden
I could never run a 10K, a Marathon, an Ultra. Maybe we can't. But then again, maybe we can. If we have already shut the door on these possibilities, we will never know. We may never run an Ultra but who's to say we won't run a 10K or even a half marathon. Ultimately every mile is a great accomplishment and deserving of credit. We shouldn't be sidetracked by what we can't do but celebrate and improve on what we can do!
Concentration and dedication - the intangibles - are the deciding factors! - Tom Seaver
These cannot be measured or quantified. But we see clear evidence in behavior like the enthusiastic person who shows up regularly. They have made the commitment and follow through consistently. They are prepared to work and put in extra time and effort. They are constantly working to improve. If we are concentrating, we stay focused and keep our minds on what we are doing. The more we concentrate, the better we will be able to work!
Setting goals for your sport is an art! - Greg Norman
The trick is setting them at the right level - neither too low or too high. A good goal should be lofty enough to inspire hard work, yet realistic enough to provide solid hope of attainment. This is the cornerstone of improvement in sport. Getting better is a step by step process and every time we aspire to something that is beyond our reach we will become disheartened and lose faith in our skills and ability to improve. Today I will set reachable goals that challenge me!
The main thing is to try to relax and stay loose! - George Blanda
To be at our best, we need to release tension and keep ourselves as flexible as possible - both physically and mentally. All wound up and we just won't perform well. We won't be able to focus and we'll be uncomfortable and uptight. Being a little nervous can be a good sign however it is important to keep those nerves under control. Take a deep breath and relax when nerves take over. We need to channel that nervous energy to perform our best!
When you fail a couple of times, you realize how hard it is to be successful! - Steffi Graf
Sometimes we take our skills and accomplishments for granted. We expect a certain level of performance and are disappointed when we don't reach our goals. No matter how successful we are, we should never underestimate the importance of our achievements. Just being out there participating is an accomplishment in itself. Always strive to improve but it might take a "bad day" to make us realize that we should be proud of our performance ... no matter what the results!
We are all capable of far more than we can imagine! - George Leonard, Author
Every time we go to work out, we have the potential to surprise ourselves. Athletics is an ongoing process and every workout or competition is both a learning experience and a practice session. We are constantly striving to realize our potential, to become the best athlete we can be with the talent we've been given and the depth of our desire. Every race we run, every workout we complete is something to take note of. Feel good about yourself and your commitment to fitness!
Always be Number 1 to yourself! - Moses Malone
If only we could always feel confident and self- assured. If only we could feel despite our skill level that we are still Number 1 in our own minds for our effort, perseverance and improvement. If we always give 100% then we can take pride in knowing that we have done our best at any one time. Feel good about persevering and staying motivated. There's always something to be proud of!
See the finish line; run the race. See a goal; strive to reach it! - Pete Rose
Simplicity. The more elaborate workout the more we think we're getting out of it. We contort our bodies into painful positions, run from one activity to another. We obsess and set ourselves up for impossible goals and then get frustrated and confused when we can't achieve them. It's not that complicated. We don't need to make ourselves crazy to make ourselves fit. K.I.S.S - Keep it simple!
I learned that the only way you are going to get anywhere in life is to work hard at it. There is no getting around it. If you do it, you'll win - if you don't you won't! - Bruce Jenner It's a very simple formula really: hard work = success. No matter what we do , hard work will get us where we want to go. We can't work hard all the time, but when we do we will see the rewards. Hard work is one of my keys to success!
A winner rarely complains and never whines! - Paul Brown
A winner stays focused and sharp even when the going gets tough.
A winner is humble in victory and gracious in defeat.
A winner sets goals and works his hardest to achieve them everyday.
A winner listens to constructive criticism.
I will be a winner each and every time I workout or compete!
The most important thing is to love your sport. Never do it to please someone else - it has to be yours to justify the hard work needed to achieve success! - Peggy Fleming
We are our own best competition. We can challenge ourselves better than anyone else. We are the only ones who know how hard we are working and how much effort we are putting out. If we really love what we are doing, we will make the sacrifices to do what needs to be done. I will love what I'm doing and challenge myself to be the best I can be!
I've always tried to do my best. I can't do more than that! - Jesse Barfield
Being part of a team involves not only putting in a good individual performance but also dealing with others. It's easy to take the selfish, individualistic approach. However, that's not what "team" is all about. We are expected to put out 100% effort every time out. We owe it to ourselves and our teammates. Being part of a team means a commitment to my sport and requires a consistent, all-out effort!
Learn from the best: watch the top athletes and apply the training that works for them to yourself! - Brad Gilbert
One of the best ways to improve in sports is to observe other athletes who are proficient in your activity and try to emulate them. They become your model to imitate at least in your mind's eye. You will learn from this and see an improvement in your performance!
You have to have faith and believe in yourself! - Gail Deavers
One thing that no one can do for you is get you to believe in yourself. Others can be encouraging and supportive but it is not the same. Faith in yourself is a very powerful asset that you can use to excel to the best of your abilities. If you constantly doubt you can do it, you won't. Your mind can convince you one way or another so better to get it working with you not against you. I only have to convince myself before I can do it!
Success is a journey not a destination! - Arthur Ashe
We all enjoy a certain level of success at whatever sport we do. Take a close look and learn from what we experience along the way. Each workout or competition offers us a chance to grow in many ways. We learn concentration, perseverance, sportsmanship and teamwork. We also recognize the danger of obsession and unrealistic expectations. We should see and appreciate the many gifts athletics gives us along the way including the desire to improve!
Size doesn't matter. You have to go out and play with what you have! - Spud Webb
Everyone has felt at one time or another that they weren't built for a certain sport or activity.
Throughout history athletes who didn't appear to fit the bill have made in size specific sports. We have all found ourselves paralyzed by these prejudices but the fact is, anyone can do anything with the right attitude and training. No matter how I'm built, I'm ready for whatever sport I choose!
Ease up. You're not perfect. None of us are! - Beano Cook
The sooner we understand that, the happier we'll be, both in our daily workouts and in competition. Sure, it would be ideal if every time we worked out we showed marked improvement. If every run was faster than the last. The fact is, it just doesn't work that way nor does it have to. It's about giving our best, feeling good and having fun. I just have to give my all and hope for the best!
Other people may not have high expectations for me ... but I sure do! - Shannon Miller
We can look to others to set an example that we would like to follow. We can look to people we admire and respect for encouragement, support and advice. Ultimately, we need to look to ourselves to keep our own standards because those are the expectations we need to live up to. I expect a lot from myself because I know I can achieve a lot!
To succeed ... you need to find something to hold on to, something to motivate you, something to inspire you! - Tony Dorsett
Get up early to run, squeeze in a lunchtime workout, free time on the weekend ... how do we ever find time to exercise? Somehow we manage to cram fitness into our lives. Some underlying factor encourages us, forces us. That something is motivation and it's different for each of us. Motivation equals results. If I can find it, I will see the results!
JANUARY ... Read more...
When you're prepared and you have a strategy, you're more confident! - Fred Couples
A plan, whether a workout schedule or race strategy, is something we should always have ready.With our incredibly busy schedules, we need to set goals, targets and plans to be successful at whatever we do. Preparation is key to enjoying ourselves and vital to having ultimate success in our endeavors. I will have a plan for my workouts and a strategy for my races!
Instead of looking at inactivity as a failure, treat it as a challenge to get back on track! - Jimmy Connors
There will be those days when we just can't get out there and exercise. Injury, illness, bad weather, bad mood or any number of reasons. Missing exercise is definitely not failing. Sometimes a break is good. Just like a brief vacation. It is important not to give in to stopping for too long. It's a great time to reevaluate our goals. If I've stopped working out I will begin again today!
It isn't something I have to do but something I want to do! - James Fixx
"I must to go to the gym, I have to run, I better work out today". We all feel driven to exercise and feel like we failed if we don't manage to do it. Our day can be made or broken by whether we get it done. If exercising becomes a burden and we are only driven by obligation, we won't get very far. When we find something we enjoy it will not be a chore. It's simple; if we like it , we will do it!
There is a fine line that separates the possible from the impossible! - Tommy Lasorda
Sometimes we build a brick wall so that it will take maximum effort to break through that barrier. Other times we cross it simply because we want to. It's amazing to consider what we are capable of achieving. Challenging what seems impossible is the best way to develop our skills and hone our abilities. If we only do what's possible, we won't get much satisfaction and we'll remain in a rut. Everything is possible if I really work at at!
Despite having run in hundreds of races, I still get butterflies beforehand! - Frank Shorter
No matter who we are or how much experience we have, chances are there will be times when we feel nervous before a race or even a challenging workout. The key is not to let this feeling distract us or psych us out but to recognize it, accept it, and try to use it to our advantage. Practice positive reinforcement. By acknowledging it, we can channel this extra energy into our performance!
Build on your weaknesses until they become your strengths! - Knute Rockne
Having trouble getting up that hill, running your pace or staying on the bike? Is your battle getting tougher? Isolate the troubling part and work on making it positive. Spend extra time visualizing, practicing and correcting the weakness until little by little improvement is evident. Keep honing that particular skill until it becomes one of your strengths. Today I'll work on my least effective skill.
Confidence is a very fragile thing! - Joe Montana
It's easy to lose confidence. It needs to be nurtured and protected as it's vulnerable from the inside and out. Our own attitude can kill our confidence as quickly as someone beating us in a race. Once lost, confidence takes time to rebuild. Just look at our abilities, our past triumphs and accomplishments. Work hard because we have the skills and abilities to do whatever we want. Let's be confident - we've earned it!
I just don't feel right unless I have a way to work up a sweat! - Hank Aaron
You know that restless feeling that comes when you haven't worked out? Feels like things are a bit off and you're crankier and just feel out of sorts. Your body's hinting to get back at it. Seems impossible to get started again? You don't have to pick up where you left off however you do have to get your heart going and those old juices flowing again. Exercise isn't just for the body - it works for your mind as well. I will find a way, anyway, to work up a sweat and get back on track!
Visualization is a dress rehearsal before we have to go out and perform! - Scottie Pippen
When preparing to work out, we should take some time to consider exactly what we are going to do. We can't just switch randomly. We can't start out on a run without first deciding where and how far we are going and how long we want the run to last. If we don't have a plan, we won't make any progress. I will rehearse in my mind before I work out today!
I believe people only do their best at things they truly enjoy! - Jack Nicklaus
One thing is for sure: If it's not fun, we're not going to do it. Because we have such high expectations, working out begins to feel more like a job and less like a joy. Sport and exercise should be fun, not torture. No matter what we do, exercise should challenge us and allow us to have a good time while doing it. Attitude always plays a role in whether we have fun or not. I'm committed to exercise and to making it fun!
Every time to you go out there, you can always think of something you could have done better. These are the things you must work on! - Dorothy Hamill
No one can be perfect every time out. We all make mistakes. However we shouldn't berate ourselves but rethink what we've done because there is always something that can be improved. Reflect and figure out why things didn't go as planned. The errors of one day become the workout goals and successes of another. I will make mistakes but I can use them to improve!
I think the key to life is just to be yourself! - Earl Campbell
We may have idols or those we admire however if we can just be ourselves, we stand a much greater chance of reaching our goals. We all have within us the ability to be competent and successful at any number of activities as long as we remain realistic with our choices. Once we find a workout that suits us and we enjoy, the sky's the limit. We can only be the best we can be!
Experience tells you what to do; confidence allows you to do it! - Stan Smith
All the training in the world won't guarantee a top performance. We need confidence. A positive attitude and confident outlook need to be part of the picture. If we feel strongly about our abilities, there's always a chance we will put in a good performance. Once we have the physical skills, the mind takes over. I will add a positive outlook to my skills for the best possible performance!
Slumps are like a soft bed. Easy to get into and hard to get out of! - Johnny Bench
Everyone gets into a slump now and then. Every workout seems tough - you just can't run as far or as fast. Luckily, slumps don't last. They seem to go on forever but best advice is to continue with the same workout because eventually the slump will break. It's a challenge to stick with it but it's the most effective solution. I will stick with the program even when I feel this way!
The pressure to perform makes us more intent and hence perform better! - Nancy Lopez Pressure can crush us or it can lift us up and inspire us. Pressure can come from the outside but it can also come from within. On the upside, pressure can help us rise to the occasion. It can get us to work harder than we ever thought possible. Better focus and concentration that will help us to play or perform at a higher level. If we don't feel the need to improve, we will stay stuck in a rut. I will make the pressure work for me!
If you want it bad enough, no matter how bad it is, you can make it! - Gale Sayers
If we really want it we can make it so. Desire can get us through the hardest workouts, propel us over the last tough hill. It can carry us to heights we never thought possible - as we long as we have faith in ourselves and apply our minds and bodies. Many people - wheelchair athletes, paraplegics overcome great odds. You do it because you have the desire to test your limits. I will go after what I want and I know that I will get it!
Exercise takes time and everyone has their limits! - Paula Newby-Fraser
Cross-training gives you the best return on your investment ... minimum injury and maximum fun. Combining two or more exercise programs is the safest and most effective way to attain all round fitness. Injuries happen and cross-training is a great way to stay in shape while recovering. Run, bike, swim, walk, yoga, aerobics. So many choices. Take your pick and enjoy. Today, for a change, I will do something I have not done lately!
Concentration is the ability to think about absolutely nothing when it's absolutely necessary! - Ray Knight
Something magical happens when we workout at our optimum ability. Nothing else exists. We are "in the zone". Doesn't happen all the time but when it does we feel in complete control and sense what's happening before it does. Concentration helps us to focus and turn off our minds and when we do this we perform our best. When I work out, I will think about nothing!
It's not necessarily the amount of time you spend training that counts, but what you put into the training! - Eric Lindros
We can train for hours but if our hearts aren't into it, we don't get much out of it. We need to focus and concentrate.Training is the test where we can improve what we do well and work on our weaknesses.Training for an ultimate goal - losing weight, getting in top shape to run faster or longer or just becoming healthy. When I train, I will put all I can into it!
When it comes right down to it, it's not whether you won or lost - but how you played the game! - Grantland Rice
No matter how important our goals, we must never lose sight of the main attraction: fun and fitness. If you have fun, you will be more successful in the long run. It's about having a good time, challenging ourselves, keeping our bodies - and minds - in shape. The social aspect, the peace, the solitude are all part of the experience. Have fun playing - work hard and have a good time!
I always felt I hadn't achieved what I wanted to. Always felt I could get better. Still do. Never be satisfied! - Virginia Wade
Complacency gets us nowhere. Raise our goals a little each time out as there's always room for improvement. Continue to work and improve. Get better and become more fit. Nothing impossible - and ultimately discouraging - goals but attainable ones that don't discourage us. We should never settle for less than we can achieve!
Lack of faith makes people afraid of meeting challenges! - Muhammad Ali
We all hear the voices in our heads - sometimes they are quiet, sometimes loud. They say "you'll never make it up this hill" or "I'll never get better." If we don't believe in our abilities we will be our own worst enemies. We will back away from challenges instead of meeting them head on. Or give up before we've begun. Accomplishments fuel our faith and build our belief of overcoming obstacles. I will meet all my challenges by believing in myself!
Running is a matter of spirit not strength! - Janet Guthrie
You try to do your best each and every time out. You have an intense desire to keep going. What makes us achieve is not size and strength but sheer desire and spirit. We have the urge to be as good as we can be. That 10 miler was our farthest run to date but we finished it and look forward to the next challenge. These are the times that call for the most energy and desire. You want to be the best you can be and that should be evident in each and every workout!
Is your heart in your exercise? - Steve Scott
Determination alone is not enough to reach your performance goals. You need to exercise at the right intensity levels. Your heart rate is the most efficient indicator of exercise intensity. Exercising too easy ... an initial benefit and then no further improvement. Too hard ... Over-training, risk of injury, exercise burnout. Just right ... Efficient use of training time and realization of your goal. Put your heart into your training!
Sweat plus sacrifice equals success! - Charlie O. Finley
Success does not come easily for most people. It involves hard work, perseverance, desire and sometimes luck. Whatever our goals, we have to get out there and challenge ourselves and sweat a little ... something that pushes us a little farther and makes us work a little harder. For every extra mile, we can count on improving. To improve my fitness level, I have to challenge myself in each and every workout!
Do what's best for your body or you'll be the one who comes up short! - Julius Erving
Finding out what works best for you is the key to staying fit, active and above all healthy. Only you can truly judge whether you're up for a long run or a hot bath. Pushing another mile when calves are cramped is not being tough or aggressive. It's being dumb and careless. An extra mile today could be two lost tomorrow if you become overtired or injured. My body signals when it's had enough or can do more. I will be aware of my body and respond appropriately!
Enjoy the success that you have and don't be too hard on yourself when you don't do well. Don't beat yourself up. Just relax and enjoy it! - Patty Sheehan
Fun is sometimes forgotten on a run. Seems like drudgery ... painful, boring and at times, even stressful. Don't punish yourself. Every run is something to be proud of. If you remember to be as supportive of yourself as you are of others, you'll find that extremely motivating. Stay positive. The more I support myself, the more successful I'll be!
The day you stop making excuses is the day you start to improve! - Sebastian Coe
Too tired, too hungry, too much work to do, too late, too early, too cold, too hot, no time, don't feel well, don't want to go alone, gym's too crowded, clothes are in the wash. I'll go tomorrow, I swear. Excuse, excuses, excuses. We've all used them and they've kept us from running, from working out, from every athletic activity. Just get it done and think of how happy you'll be - no excuses. No ifs, ands or buts, I'm working out today!
You have to set new goals everyday! - Julie Krone
Every morning when we lace up your running shoes, we should have a goal in mind. The goal can be short or long term. It can be modest or challenging. No matter what we set out to do each day, we should do it with some objective in mind. A daily goal serves to motivate us and gets us to give our best. If we want to accomplish something in particular, chances are we'll perform better. Before I do anything, I will set a new goal for the day!
Whatever you do, don't do it halfway! - Bob Beamon
We should always aim to give everything we try our best shot. Workouts that we really put ourselves out for are a lot more satisfying and, ultimately, a lot more productive. The harder we work every step of the way, the quicker and more efficiently we'll reach our goals. We all have days where we just don't "have it" but these are the times to reach inside ourselves and try to find that extra umph that will motivate us to give it a shot. No matter what I do, I will give my best!
You gotta believe! - Tug McGraw
Today, anything is possible. We believe we will start new fitness and diet routines to kick off the New Year. We believe we will improve our current exercise programs: push a little harder, running a little farther, going a little longer. It feels so good to have the self-confidence and desire to want to enhance our health and fitness, our strength and stamina. Nothing makes us feel more accomplished than an extra mile, another set of repeats or a personal best. Today I will believe!