December 31
No such thing as coulda, shoulda, woulda. If you shoulda and coulda, you woulda done it! - Pat Riley
As another year comes to and end and we prepare our resolutions or goals for the one to come, we'll probably look back over the past months and evaluate various aspects of our lives - our careers, our weight, our relationships and of course, our fitness program. Rarely do we reach the end of a year without regrets or unreached goals. The good news is, tomorrow is another day. In fact, tomorrow begins a new year - time to make new plans and set new targets. While looking back to the past is tempting and almost impossible to avoid, we do need to look forward so that we can aspire to higher goals and new accomplishments. We have done a lot already however we can do more in the future. I can, I shall, and I will continue to work out to be the best I can be!
December 30
I've done it my way so I have nobody to blame but me! - John Daly
It's important to develop our own way of doing things. After all, we are ultimately responsible for how we play and the outcome. Win or lose, good or bad, we are the one. A bad sport blames the coach, the weather, the conditions when their own performance is lacking. When we rely on ourselves we can claim every victory as our own. Of course, that means we will have to take full responsibility for our losses too. It is a fantastic feeling to know that our successes have been accomplished through our own hard work and dedication. This doesn't mean that we don't have to listen to advice or be able to get valuable input from trainers or coaches or others. Everyone can use some help sometime but we need to take that assistance and use it to our best advantage. I am 100 percent responsible for my own performance no matter what the outcome!
December 29
Mental discipline and commitment - think "big picture!"- Andre Agassi
When we are trying to get better at a specific exercise or sport, it is easy to miss the big picture. We get so focused on what we want to improve or on what we do best that we are missing something important. Part of that big picture is the commitment to the small stuff that leads you to the the big stuff but we need to keep it all in perspective. Knowing our ultimate goal can keep us on target and our mental tenacity can keep us moving steadily toward that target. Sometimes it's hard to prevent those breakdowns and there will be days when it will seem that everything conspires against us. We have to resist the temptation and keep focused. The mental time and energy that we put into our efforts will help us to succeed. I will keep my mind on the big picture!
December 28
There is definitely such a thing as trying hard! - Dean Palmer
If we want something very badly we can put so much pressure on ourselves that we are incapable of doing what is necessary to achieve our goals. We start thinking too much, worrying if we can do it right and let our nerves take over. When we are tense and nervous we will not perform our best. When we are trying hard to achieve something, it can completely take over our thoughts and actions. The more we think and obsess about what we want to do, the more energy we take away from how we are going to do it. When it comes to attempting something important, the best thing we can do is relax. Tension is the enemy of working well. Ironically, sometimes taking our intense focus off our goals can help. I will remember that trying too hard is just as much of a problem as not trying hard enough!
December 27
This is the payoff for all the tears, the pain, the frustration! - Summer Sanders
We all have our version of an "Olympic" payoff. It is usually a cherished goal that we have been dreaming about and planning for. It is the carrot on the stick that keeps us working hard, enduring the pain and making sacrifices. We always need to keep striving for that payoff. It can be big or small but all that matters is that is important to us. It doesn't have to be the be-all, end-all super achievement. It is possible for a payoff to be a mini-goal that takes us to our larger aspirations. If we have goals, we will be able to mark off the milestones that let us know we are making progress. Before we start a workout or exercise program, we have to decide what the payoff is going to be. The only way to get to my payoff will be if I keep working toward it!
December 26
I've always felt it wasn't up to anyone else to make me give my best! - Akeem Olajuwon
Ultimately we're the only ones who can get ourselves to work out and perform to our potential. No motivational coach, encouraging parent, gung-ho teammate, psyched-up workout partner or guilt-inspiring commercial can consistently get us to give our best. Sure, they might get us going in the short term, but we have to be our own best motivator on a regular basis to be as effective as we can be. We can use our goals to encourage ourselves to work harder and longer. There's nothing wrong with using others to help us however we can't rely on these outside influences day after day. Eventually the desire must come from within. We must call upon our own willpower to keep us going, we must dig deep for the energy to work out. We must encourage ourselves to persevere. We must be our own best coach, cheerleader and trainer. I'm my own best motivator!
December 25
Winners never quit and quitters never win! - Anonymous
Sometimes it's easy to get discouraged when we don't see improvement. However, it's important that we have the confidence to stick with a program that challenges us even when it feels like we're going nowhere.While it may seem simpler to give up, or at least ease off a bit, when we seem to be waging an uphill battle, that's the time for us to really dig in our heels and stick with the program. Just hanging in there through a tough period will make the ultimate breakthrough a lot more satisfying. Quitting or cutting back in training will most likely impede our success. No matter how depressed we might be by our lack of progress, we must make it our policy to stick it out. It will always get better with time and the wait will be well worth it. I will never quit!
December 24
Paying attention to the subtle things can make a big difference! - A.J. Kitt
When we reach a certain level of performance, it sometimes feels as if the basics are behind us. We've been there and we've done that and we never want to have to do it again. Well, sometimes it helps a great deal to be reminded of the basics and how they worked for us. Simplifying our workouts can do wonders to our overall performance. There are probably a lot of things we do automatically that could use some thinking about. Often when we examine the basics, and we bring to that examination our well-developed experience and knowledge, we may be surprised to discover that we can improve on our base skills, which in turn will improve how we perform overall. Getting back to basics isn't a step backward, it's a new way to move forward!
December 23
I do whatever it takes - whatever it takes to win! - Ulf Samuelsson
There are those who think you can take this attitude too far. It is certainly possible to let that "win at any cost" attitude have a negative effect on you and your competition. But there is something to be said for working extremely hard and competing with desire. It's important to figure out what it will take to win as well as what constitutes "winning" as it's not the same for everyone. Once you know what winning is for you, you will also figure out what it will take to get you there. Usually more practice is involved but it also help to get more coaching, lessons or increase the quantity or quality of your workouts. I'll figure out whatever it will take to win and I will go out and do it!
December 22 </ span>
The thrill isn't in the winning, it's in the doing! - Chuck Noll
The activity of preparation - all those hours of practice, the sweat, the pain and the accomplishments that we endure as we work toward a goal are often more satisfying than the competition itself. The groundwork we lay is what we can be proudest of because it is what allows us to compete at all. Sticking with it takes motivation. It takes our time and our energy as it can be both encouraging and discouraging from day to day. If we can remember the importance of our daily workouts, the value to our overall fitness plan, and try to enjoy them as well as endure them, we'll get a lot more out of the process of preparing to compete. I can be proud of, and encouraged by, all the preparation I do to to compete in my sport!
December 21
If you don't succeed at first, try, try again! - Hank Aaron
The old cliche has lots of truth in it. There are no sure ways to succeed, but a sure way to fail is to give up. Keeping at it can also take our minds off other problems. Focusing on something other than what's troubling us can be very liberating and rewarding. Often the focus of working out or being in competition can help change our attitude or perspective and help us see a solution to our problem. By persevering we will help ourselves to get what we want. We can get there by keeping our eye on our goals and working, no matter what the circumstances. I'll leave all other problems aside when I focus on my workout goals!
December 20
Setting a specific goal is the most important step in any major accomplishment! - Kurt Thomas
This enables you to keep your mind focused on your goal and off the many obstacles that will arise when you're striving to do your best. A goal should be a target that is just over the horizon. It is something that is just beyond our grasp and it becomes the thing that keeps us going. We should keep our goals in mind and work out accordingly. Unfortunately, there will always be things that will come up that will turn us away from striving toward our goals - other commitments, responsibilities and distractions. Setting a specific goal will help us stay on track and not be deterred. The more specific the goal, the more precise we can be about deciding how we will go about achieving it. When I work out I will have my goal firmly in sight and in mind! </ span>
December 19
There are few records that last forever! - Sebastian Coe</ span>
A personal best, however, can last a long time. Our record doesn't have to be in the Hall of Fame for it to count. It can be enshrined in our hearts. Even then, we will always be looking for ways to beat that record. We always want to test ourselves against a new set of expectations because that is the only way we can improve and grow. Whenever there is a record, especially a new one, people in that field will set their sites on beating it. Any record that you make or break is fuel for the fire of another outstanding performance by you or someone else. I will always strive for my personal best and break and set my own records along the way!
December 18
You have to want to win and expect that you are going to win! - Martina Navratilova
Attitude is an important piece of the puzzle. A positive attitude keeps us heading in the right direction and can give us the all important edge we need to come out on top. We have to enter every endeavor knowing, beyond a shadow of a doubt, that we will be successful. If we don't have any expectations for ourselves, we won't achieve up to our potential. Knowing what we are capable of can help us to re-energize. We have to come back and say "Yes, I can." If we have prepared for every event physically and our heads are in the right place, that firm belief in ourselves will propel us to the top. It doesn't matter what our friends or family think: what really matters is what we think. I know that I can win!
December 17
Age is a question of mind over matter. If you don't mind, age don't matter! - Satchel Paige
Claiming the age handicap can be a handy excuse to get out of exercising. We know of sports where athletes in their mid-twenties can can be considered close to retirement. We are inundated with ads that feature young, hard bodies working out. It's no wonder that we feel over the hill long before we should even think of giving up healthy exercise.We should never give in to that way of thinking. Sure, our bodies may not be able to do everything we once did. As we age we may lose a little flexibility or endurance but if we keep on working we can still perform at a very high level. It's not really age that keeps us from working out, it's our perception of what age is that holds us back. I won't let my age stand in my way of exercise!
December 16
If I lose, I'll walk away and never feel bad because I did all I could! - Joe Frazier
It's never easy to walk away from a loss. It's one of the hardest things an athlete can do. We all want to win but we can't win all the time. It's even harder to walk away from a loss with a winning attitude. However, maintaining a winning attitude will be invaluable when it comes time to compete again.There are plenty of time when our own performance is quite good - and we lose anyway. No one to blame as blame isn't going to get us anywhere. If we have honestly done everything we could, there is honor in defeat. No matter who we are, there will always be someone out there who can beat us. If you have to lose, it's better to go down swinging and knowing that you've done your best!
December 15
When you feel good about yourself, others will feel good about you too! - Jake Steinfeld
There's nothing better than that post workout feeling where your heart is pumping, endorphins are racing, skin is glowing and your energy is high. It's a wonderful feeling of accomplishment and in that instant we have the sense of exhilaration - sometimes hand in hand with exhaustion - we also feel good and positive about ourselves, about what we've done and what we can do. We should hold on to these feelings as long as possible, because as we radiate this energy and health, others around us feel it and are attracted to it. The better we are feeling about ourselves and what we've accomplished, the more the positive energy rubs off on those around us. Exercise makes me feel good about myself - and I want everyone to know it!
December 14
How you respond to the challenge determines whether you are a winner or a loser! - Lou Holtz
We are always getting challenged. It is what drives us to improve. We can't be great all the time, so sometimes we need a second chance in order to prove what we are made of. How you start out isn't nearly as important as how you finish. You can start slowly but if you finish strong, you can always walk away a winner. If we think of ourselves as our own best competition, our personal wins and losses will be easy to calculate. We should always be looking for a challenge that will bring out our best. If we remain unchallenged and are never tested, we won't know what it is to feel like a winner. I will respond to every challenge put before me!
December 13
Just get back to basics. Keep it simple and have fun! - Dwight Gooden
We all forget about the fun. Fun seems to be the last thing on the agenda when we are dragging ourselves off to the gym, pounding the pavement or sweating it out in an aerobics or spin class. We complicate our workouts with unrealistic goals and the fun-depleting mantra of "gotta do it". Somehow fun is never a factor. Remember when we were kids and we would run or jump just because we could? We didn't think about how fast or how far we ran; we just did it because we felt like it. That was the way to experience the pure fun and joy of being alive. We didn't do it because we were trying to accomplish something or had a distant goal in mind. Sometimes we sap all the fun out of our exercise by making it an obligation or work. Today I'll find fun in my workout and I'll be much more likely to keep going!
December 12
Each sport determines what the athletes body will be like! - Michael Murphy
The process can be aided by suggestion, visualization and other mental techniques. Whether tall and wiry, sturdy and strong, lean and light, or agile and quick, our bodies come in all shapes and sizes, making us better suited for different athletic endeavours. Our continued workouts and training in these areas further increase our strength , speed, flexibility or coordination, honing our skills for our particular sports. We can always improve our performances by using not just physical workouts but mental ones as well. The body is extremely susceptible to the power of suggestion - what our minds create, our bodies will try to imitate. What I can achieve with physical training alone, I can improve upon with good mental fitness!
December 11
If you trust your nerve as well as your skill, you're capable of a lot more than you can imagine! - Debi Thomas
That's really what sports and exercise are all about - giving it our best shot. We will get the most out of our abilities if we give our all the first time and every time. Belief in what we can do is really what allows us to excel at our sport. Striving to be our best doesn't mean we have to be miserable about a less than perfect performance. There are plenty of times when we won't come out on top but this is nothing to be discouraged about. If we have truly given it our heart and soul, we have nothing to be ashamed of if the results don't match our goals. We just know better what we have to do the next time. We can focus on our strengths and be successful next time. Believing in ourselves will carry us farther than any victory. I will give it my best!
December 10</ span>
An hour of practice is worth five hours of going through the motions! - Pancho
Segura
How many times have we finished a long, involved workout only to feel we didn't do that much at all? When we were finished, we didn't have the healthy exhaustion and sense of accomplishment that usually follow an aggressive, hard, productive workout. We put in twice as much time for half the results. A workout that is approached in a lazy, low-energy way is obviously not as effective as one where we really go all out. A workout where we are concentrating, fired up, and truly giving our best effort is ultimately more valuable and much more satisfying. There will always be days when we don't feel like pushing. These might be days to take off from working out. Workouts are most effective when you can give your best effort. I will rest up today and work harder tomorrow!
December 9
No matter how long you've been competing, you still get butterflies before the big event! - Pee Wee Reese
No matter what we're doing, we all experience some sort of nervousness before important competitions. Even the most seasoned athletes admit to butterflies and jitters before "the big ones." The good news is nervousness, if channeled the right way, can be helpful in tough situations. It needn't be detrimental to our performance if we try to refocus the anxious energy. Harnessing our nervous energy and transforming it into strength and speed we can use in competition keeps us focused and prevents us from wasting valuable energy on useless worrying. I will acknowledge this state of mind and try to put it to better use!
December 8
Don't let obstacles stand in your way on the road to success! - Wayne Gretzky
It's very easy to see only the obstacles that stand in the way of working out - time, family commitments, work. But we need to assess these obstacles objectively and see how big they really are. Can we at least see a glimpse of our goals, or are they blocked completely from view? Can we do something to move the obstacle or make it a little smaller? We also have to be aware of when we create obstacles for ourselves. Could we modify our goals to fit the current situation? Sometimes obstacles are only as big as we choose to make them. With focus and concentration we can make them become a blur instead of a blockade. I will shift my focus from the obstacles to my goal!
December 7
There are few things you can't do as long as you're willing to apply yourself! - Greg LeMond
Sometimes are limitations are all in our heads. Although we seem to have certain physical limitations, they can hold us back only as much as we let them. When we say we can't do something because we have made assumptions of what we are capable of achieving, we are denying ourselves an opportunity to learn. On the other hand, it is tough to just jump in and tackle something new. That's why we need to spend some time preparing first and applying ourselves later. Knowing what it is we want to do and how we can do it are important for figuring out our game plan. We have to be willing to take the time to investigate the best approach and spend time to truly develop our unique abilities so that we can take on those challenges. If I make the time, I can make my goals!
December 6
No pain, no gain - no way! - Bill Rodgers
There's only so much physical energy and resilience in the body. If you go beyond a certain point, you're asking for trouble. Most of us have realized the ineffectiveness and even danger, of over-training. While we may push ourselves to the limits of our strength and stamina at times, for the most part we have learned to recognize these limits and work within them. When we have unreasonable expectations of ourselves, we tend to work out to excess, and therefore are apt to suffer the consequences: injury, exhaustion and poor performance. Our bodies have limits and being in tune with what we can physically handle is vitally important. While we want to stretch our limits with challenging workouts, we don't want to push our luck with downright stupidity!
December 5
When I'm in "a cocoon of concentration", I am invincible! - Tony Jacklin
Many athletes tell of being in a "zone" where all thoughts are on the sport and a peak performance is well within reach. It's as if we can do no wrong; our bodies and our minds are as one, the synergy between them incredibly powerful. Unfortunately, not all of us are able to reach this state of pure mind and flawless motion of demand, if at all. It takes an amazing amount of discipline to be able to focus so intently that all other distractions fall by the wayside. We must begin with a clear mind and a goal in sight. Even in noncompetitive situations we can reach this ultimate state - a workout that is close to perfect, a run that nears a personal best. With focus and concentration I can reach this zone of perfection, where body and mind are in sync to great results!
December 4
None of us really pushes hard enough! - Fran Tarkenton
Sometimes we can only live up to our potential when we are pushed from outside. Unfortunately, if we learn to rely on that push from someone else, we will never be as demanding of our own performance as we should be. The more we challenge ourselves, the more we become familiar with the limits and more important, the expanse of our abilities. Knowing what we are capable of will allow us to adapt to a wide variety of situations. If we know that we can dig deep and come up with a second wind, we won't be trying to conserve energy in the beginning so that we make it through to the end. I will be sure that I am always performing up to my potential!
December 3
Durability is part of what makes a great athlete! - Bill Russell
Not everyone can be as quick and agile, as powerful, as steady, or as versatile as a professional athlete. Most of us, in fact, don't even come close. However, most of us can become and continue to be good, reliable athletes regardless of our particular skill level. For most of us, durability means maintaining our strength, reliability, and taking care of ourselves so we can be active and healthy for a long time. There's no need to get out there and kill ourselves every time we compete, or overdo every workout until it hurts. Consistency in practice will mean consistency , and longevity in performance. The smarter we are in pacing ourselves and in appropriately setting our challenges, the more durable athletes we will become!
December 2
You can't win 'em all! - Joe Louis
No matter how accomplished we are, how much we practice, or how well we're coached, there will come a time, or two, or three, when we will be done in by an opponent who is just that much more accomplished, more practiced or better coached. No amount of training ever really prepares us for a loss, especially one that is extremely tough or unexpected. And it often takes all our energy to handle it in the gracious manner that is appropriate. We don't have to like losing, but we do have to deal with it on occasion, so it's best to be prepared to cope with any possible outcome so as not to be ashamed of our behaviour later. Sometimes I win, sometimes I lose, so I should always be ready to handle either situation with grace and aplomb!
December 1
Do it right or don't do it at all! - Boris Becker
It is very difficult to live with expectations, whether we have created them for ourselves or they are placed on us by others. High expectations can be debilitating and can end up making us play worse or give up entirely because of pressure. However, when used in a positive way, expectations should motivate us, not discourage us. Setting goals is important but they need to be realistic. If our expectations are too high, we are setting ourselves up for disappointment. Perfection is very rare. We need to reassess impossibly high standards if we are too afraid of achieving them. I will be sure my expectations motivate me, not discourage me!
NOVEMBER ... Read more...
November 30
Everyone has their own definition of success! - Sparky Anderson
Consistency has a huge impact on whether or not we are successful. It's not enough to just go out and succeed once. This may mean we just caught a lucky break. It's not really possible to define ourselves as a success until we have had a repeat performance. This just mean performing at our highest level. Consistency is important to establish the way we play and how much we will improve. It's unrealistic to expect quality from ourselves when we don't invest some quality time in our workouts. The more we put in, the more we get out. Success isn't something that can happen all the time and it doesn't happen overnight. Devoting time and energy, day after day, will get us playing at the top of our game. I will perform my best as often as possible!
November 29
I know in my mind but I believe in my heart! - Julie Parisien
Our hearts and minds sometimes seem to be in opposition. Logic would seem to say that most of the athletic accomplishments that we look up to shouldn't happen. No matter what level of working out we engage in, we have to determine what our personal best would be. Once we know what we want, we have to go out and get it. Sometimes this means ignoring our logical minds and giving ourselves over to what we desire in our hearts. What is in our hearts is very powerful. When our wishes are planted firmly there and we truly believe, we will soon see those dreams come true. We need to shut out the mind chatter and listen to a voice that tells us anything is possible. I believe in my heart that anything is possible!
November 28
Even though circumstances may cause interruptions and delays, never lose sight of your goal! - Mario Andretti
Prepare yourself in every way you can by increasing your knowledge and adding to your experience, so that you can make the most of opportunity when it occurs. We may not be able to physically work toward our goals every day but if we keep them in our minds and in our thoughts, it can help us get what we want. Preparation is the key. We have to be ready, both mentally and physically, for anything. Every time we work out we have the opportunity to learn a little more about ourselves and what we are made of. Having a solid and workable plan in place is essential if we are going to be able to get what we want. I will always keep my eyes on what I want to accomplish!
November 27
There are no winners, only survivors! - Frank Gifford
Have you ever just collapsed, exhausted after running a race and it didn't really matter who the winner was? You gave all you had and you can walk away physically drained but mentally elated because you really put yourself on the line. You brought out the best in your opposition and they brought out the best in you. Winning really is relative. You can be a winner by simply playing your best and trying your hardest. You can be a winner by being able to learn from your mistakes and being willing to come back another day. Sometimes simply surviving is winning. If you hung in there and didn't quit you are a winner. I will not quit. I will survive. I will be a winner!
November 26
Someone who's afraid to look bad, you can beat every time! - Lou Brock
Any athlete who's concerned with anything other than competing or working out to the best of their ability is wasting valuable energy that is better spent on the task at hand. Whether motivated by fear, intimidation, or even ego, an athlete who is more concerned with how they look while exercising is missing the point. An athlete's main concern should be having a clean, clear mind and executing to their potential. It's not easy being confident enough in our skills to avoid falling into these traps. However, we should be on the lookout for motivation that is based on fear of or concern for what others will think. I am not concerned with what others think about how I workout or compete!
November 25
What I loved the most was that it was me against everybody else!</ i> - Dave Wottle
There's a certain excitement when we compete as an individual that is unique. We feel the anxiety about being completely responsible for the performance, no matter how successful or disappointing, and the exhilaration of being solely in control of the outcome. We are in charge of our own destiny. While some athletes don't care for the pressure of being out there alone, others prefer the autonomy and freedom that comes with participation in an individual sport. We are singularly able to reach our goals or feel the pain of defeat. There's no one to share the blame with, but on the other hand the joy is all ours. It's truly our own achievement. It's a great feeling to reach a goal on our own power and perseverance!
November 24
Being scared is the worst. When you get scared, you get tense! - Sam Snead
Fear comes in different shapes and sizes: Fear of winning, fear of losing, fear of looking foolish, fear of letting people down, fear of injury. The list could go on and on. No matter what we fear, it can paralyze us so that we can't do anything. It can make us forget just how good we are. It can make us forget everything we know. When we are scared, we need to slow down, take a deep breath and regroup. Sometimes we can talk ourselves into being scared, but if we can talk ourselves into it, we can talk ourselves out of it. Fear goes hand in hand with taking risks - completely understandable. Being a little scared or nervous when trying something new is not all bad. Fear just needs to be tamed and channeled so that it isn't debilitating. I will have no fear!
November 23
You are your own best motivator/ coach/ cheerleader! - Janet Evans
You should be focused and determined and clearly enjoy what you are doing. All of us are most efficient and effective when we are working for ourselves and for our own satisfaction. Other types of motivation can be inspirational but when we are working for our own reasons we will be working as strongly and as smartly as possible. It's not enough to decide to do something because someone else tells you to or thinks it is what you should do. You have to decide what is best for you and what your own personal approach will be. All the coaching in the world won't make it happen if you don't want it to happen. The desire and motivation have to come from within. Whatever I choose to do I will choose to do it for myself!
November 22
You learn little from victory. You learn everything from defeat! - Christy Mathewson
Unfortunately, it's true. We do learn a lot more when we have suffered a disappointment. When we win, we revel in the excitement and feel proud and encouraged to work harder and do more. When we are defeated, however, we are forced to examine our performance closely, wondering what went wrong and why. Did we train enough? Did we get enough sleep? Did we eat the wrong things? The questions will come fast and furious. What we have to be careful of is not use them to get down on ourselves for failing but rather use them in a positive way to learn and prepare for the future. What better way to build on the skills and talent that we already have?
November 21
I wanted everything to be perfect but now I take the good with the bad! - Albert Belle
We can't always enjoy a perfectly played game or a flawless practice. Nor should we expect to. As with all other aspects of our lives, we have our ups and downs, our good days and our bad days. While it's everyone's hope to always work out at a top level and compete to our full potential, we have to be ready to accept, and ultimately learn from, an off performance. There's always another chance to redeem ourselves. We can work out again tomorrow. It's incredibly frustrating to know we could have done better. But rather than torture ourselves over it, we have to accept it as part of being an athlete and look forward to our next chance. If I don't always do my best, I need to remember that I'll always get another chance!
November 20
Success is desire and intelligence - and desire is 85 percent of it! - Bud Wilkinson
Desire is so much a part of every sport and physical fitness activity. No one but ourselves can motivate us to get up early to run, go to the gym during lunch hour, work out to lose weight or train for a race. We have to want it. We have to crave the high that we get, the terrific sense of accomplishment we feel, the excitement to compete. Desire is the ultimate motivator - greater than a workout partner, a coach or a teacher. With desire we feel driven in a positive way to reach an end, give our best and stick with the program. Desire is not negative. It is not desperation or fear or obsession. It is the purest form of motivation, something no one else can give us - we can only find it within ourselves. Desire is my motivator!
November 19
If you have patience, you have confidence ... that is everything! - Ilie Nastase
Confidence can take us a long way. If we are confident in ourselves and our abilities, we will know that we are capable of whatever we set out to do. Confidence is the fuel that can keep us moving through opposition. It won't matter if that opposition is mental or physical or another individual. When we have faith in our skills we won't force our accomplishments, we will know that they will happen, that we will succeed. Confidence can surround us and protect us. Building confidence is very important. It takes time, but it is time well spent because it is an investment in ourselves. Building confidence means not taking on too much too soon and learning to pace ourselves. If we try to overreach our developing abilities, we will get discouraged. Today I will concentrate on increasing my confidence to become a better athlete!
November 18
Before you can be a winner, you have to learn to lose! - Isiah Thomas
No one really likes to lose. Losing can be uncomfortable, even embarrassing, and can make us feel like never competing again. However, there are lessons to be learned from losing. The mistakes that caused us to lose can be overcome and transformed into victory. If we can see the reason that we lost, it can become the focus of our training and may even become the reason we win in the future. Learning to lose with grace is also difficult. It's not that we should completely accept losing but we have to realize that it's part of the game. Losing can be an excellent source of motivation. Losing can feed desire as nothing else can. When I lose, I will take a closer look at the reasons why and work on them!
November 17
Fear is probably the thing that limits performance more than anything! - Mark Allen
The fear of not doing well, of what people say, fear of how others will judge us. You've got to acknowledge those fears, then release them. We all have periods of self-doubt and discouragement about ourselves, ranging from lack of confidence in our skills to discomfort with our fitness level or the shape our bodies are in. The problem is, these fears don't motivate us, they paralyze us, keeping us from attempting the challenge at hand. Only by recognizing and understanding these fears can we overcome their negative effects on our training or performance. Most of the time, we are our toughest critics. Once we recognize that, it becomes a lot easier to release our fears. Today I will acknowledge my fears and try to work through them!
November 16
The game - it's a big wheel. Everybody will have opportunities! - Jose Santos
No matter what the sport, whether we're at the top, in the middle or at the bottom, we've all experienced the same ups and downs.There are days when we are at our peaks, the sport seems endless and nothing seems to distract or hinder us. Then there are days when it feels as if we don't have an athletic bone in our bodies. The good news is, the bad spells never last. The bad news is, neither do the outrageously good streaks. Luckily though most of us find some sort of happy medium. The important thing is to keep it all in perspective - maintain a positive attitude when seem to be slumping and to stay in touch with reality when we're performing out of our minds. We all go through athletic peaks and valleys. I will learn to hang on no matter what and enjoy the ride!
November 15
Establish an aggressive mental attitude, then turn your attention to correct technique! - Tony Gwynn
Sometimes the best way to make progress in athletics is to put the technical aspects aside temporarily and concentrate on mental fitness. Often the one thing we need to lift us to the next level is not another lesson, a longer workout or a more challenging event but a little "attitude". And with that new outlook, we may suddenly find the rest of our skills coming into place. We've all been stalled at a certain plateau where, try as we might, we just can't take the next step. Ultimately, the specifics don't matter as much as the idea of taking a break on the physical and putting our heads to work. Attitude is a vital part of athletics - we can't progress on skills alone. Today's workout will concentrate on both aptitude and attitude!
November 14
You're not a bad person just because you had a bad day! - Dawn Coe-Jones
You just need to keep plugging away and realize that there will be better days. You just have to keep it in perspective. It's not the end of the world if we have a bad day and we needn't feel like failures. Everyone is entitled to be a little off every once in a while, and the less of a deal we make of it, the sooner we'll return to our true form. It's when we wallow in our mistakes that we are doing ourselves a great disservice. No one is perfect, and very few are even close, so we must be sure to keep our expectations in check and our participation in sports in perspective. Sports should be only part of my well-balanced life!
November 13
Losing confidence is probably the worst thing that can happen to any athlete! - Terry Bradshaw
When we lose our confidence, we lose the foundation that supports all our endeavors. We can only get so far on pure abilities, because even if we have potential, we will not be able to fill that potential unless we firmly believe we can. It is faith and belief in ourselves that can carry us through the toughest workouts or the most grueling contests. When we lose our confidence, we constantly question and second-guess every move we make. To keep confidence as our constant companion, it must be nurtured and built up carefully over time. Taking on increasingly difficult challenges is the best way to get and keep our confidence up. Support from others is great but our belief in ourselves is the only thing that we can always rely on to carry us through! Confidence is my constant companion while I work out!
November 12
Competition is the spice of sports, but if you make spice the whole meal you'll be sick! - George Leonard, author of The Ultimate Athlete
Competition is a fun way to test ourselves. For many, competition is the culmination of all of their training, practice and workouts. But we can't compete all the time. When we compete we need to be at a high level of intensity. If we keep at that high level over a long period of time, we will burn out. If balance between competing and working out can be maintained, it will help us become stronger athletes. We can improve and learn competing with ourselves and adding a little competitive edge to our workouts may help us to perform better and we may even enjoy it more. I will add a little spice of competition to my workouts!
November 11
Don't try to perform beyond your abilities - but never perform below them! - Frank Robinson
Do your best, but don't overdo it. We've all heard that advice. We're encouraged to perform to our potential - reaching as far as we can based on our skill level. We're told to set realistic goals and reach for them. "Go for it." We strive to play our best, run our fastest and perform at our peaks. We're careful to stretch to our limits but not overdo it for fear of injury or exhaustion. We should always go out with the intention of giving our best effort. A competitive even is more successful and a workout more fruitful when we have truly performed to the best of our abilities. We have set goals and aimed for them, and if we have fallen short, it's not for lack of trying. It simply means we must work that much harder the next time. Every effort is my best effort!
November 10
Injured? Allow yourself time to heal and then recondition and rebuild! - Tracy Austin
When we're injured our bodies are trying to tell us something and it's very important to pay attention.Sometimes an energetic workout or a new routine will make our muscles sore. This is just our bodies getting used to a new level of activity or adjusting to using different muscles. It's a sign that we're working hard. However, at other times it's a sign that we have overworked ourselves and that we need to take a break. Sometimes a rest of a day or two will do the trick. Seeking medical attention can help us find out if we have a serious injury and, more important, what we can do to recover. Athletes who play hurt aren't doing themselves any favours. Coming back too soon after an injury may seriously limit the amount of time we can stay back. We need to listen to our bodies - let them tell us how to work up gradually to what we were doing before we were hurt. It can be frustrating, but if we take it slow and easy, we won't regret it "in the long run"!
November 9
Forget about style; worry about results! - Bobby Orr
Sometimes we get too hung up about how we look; our style, our technique, our efficiency. We're concerned about what people think, how they're evaluating us, what they're saying. Basically, we're wasting a lot of valuable energy on issues that really make very little difference as to how effective we actually are. While style and form are definitely relevant, especially when we're learning and trying to improve, it is far more important to look at our progress. If we are experiencing success in our sport as is, we should be less concerned with how we look and concentrate more on how well we are doing and how we can improve. Today I'll think less about how I look in my workout and worry more about how well I do!
November 8
Better to have tried and failed than never to have tried at all! - Don Shula
We all have potential in whatever we attempt, and not to push ourselves as far as we possibly can is to waste the talents and opportunities we've been given. We should take full advantage of the chances we have to put forth our best effort. Every workout should bring out the best we can possibly be at the time - our best run, swim, bike or weight training session. Every competition should be the same, plus some. We're so fortunate to be able to do the things we can do that it's important to show our gratitude by doing our best each and every time out there. I'm thankful for the talent I've been given - I'll use it to it's fullest every time I workout or compete!
November 7
I know I'm never as good or bad as any single performance! - Charles Barkley
If we quit the first time we lose, we will never know if we are capable of winning. If we quit the first time we win, we will never know if we are capable of learning more. One event doesn't determine who will win in the long run, and we can't learn everything there is to know about our abilities or our potential from one day's work. There will be those who praise us to the hilt and those who will never be happy with our performance. The danger lies in taking one of the other extreme to heart. Listen too intently to our detractors may lead to us losing faith in ourselves. If we believe all the praise and encouragement, we may be tempted to not work as hard. No matter what the outcome, today is the only day that counts. I'll keep a level head when it comes to listening to my critics or my fans!
November 6
It's unbelievable how much you don't know about something you've been doing your whole life! - Mickey Mantle
Sometimes the best time to learn something new is after we've been at it for a while. There can be a lot of things we missed when we were learning the basics. We were probably so eager to get ahead and to be better that we may have skipped, or not completely understood, some valuable techniques, strategies or concepts. When we revisit some of the fundamentals, because we are now advanced and experienced, we can take away a lot more than we could when we were beginning. Our lessons can come from anywhere like a different training partner. We can change or add to our routine, read a book, rent a video, or simply watch others and learn. Teachers can come in all shapes and forms; it's just a matter of finding the one that works best for us. There is always something to learn. I will try to learn one new thing today!
November 5
I have always adhered to two principles - one's physical and one's mental! - Rocky Marciano
Principle #1: Train hard and get in the best possible condition. Well, maybe we took our workouts a little for granted, didn't take our practice sessions as seriously as we might have. Principle #2: Forget about your opponents until the word "Go". Maybe we were either overconfident or psyched out by our upcoming competition; either under-practicing or getting so mentally worked up as to virtually paralyze ourselves. No one is immune to losing, but preparation and proper focus will put the odds more in our favour. My body should be prepared and my mind should be focused to achieve my best performance!
November 4
It's great to win but it's also great fun, whatever the outcome! - Jack Nicklaus
There is nothing quite like performing at our maximum. We will most often be at our best when we are working to beat stiff competition. Playing against lesser competition can lead to victory but it's a little hollow if we haven't had to fight for it. It's easy to get completely lost in a hard-fought competition. Time goes by so quickly that it may seem to end in the blink of an eye. The game seems to take on a time and personality of it's own. In fact, when we are all challenging each other, competing with intensity and learning from each other, we are all winning because we all benefit. I will look to compete where I'm challenged because the fun lies in the challenge not just in the winning!
November 3
If I'm not out there training, someone else is! - Lynn Jennings
The fact is it's really up to you to motivate and train yourself. You alone are the one who can make the decision to follow through or suffer the consequences on game day. It's not easy to force yourself to work out or practice when you don't feel like it - like after a long day at the office or when the thermometer is barely above freezing, but ultimately you're the only coach you have, and in order to succeed, the discipline, dedication and motivation have to come from with in. If I want to compete in my sport, I need to be practiced and prepared - since chances are my opponents will be!
November 2
No matter how good you are, there's a lot of luck involved! - Reggie Miller
Sometimes it seems as though things are really going our way. On the other hand, there are days when we feel we probably shouldn't have gotten out of bed, let alone attempt to work out. Regardless of our skill level and experience, on some days luck is with us , on some days it's not. Even top professional athletes go through spells of bad luck as well as periods of extreme good fortune. We all face these same challenges and get these same opportunities. We need to acknowledge that we cannot control the luck factor in both working out and competing but we can enjoy the good fortune when it's around. There are certain things I can't control and if today's not my lucky day, maybe tomorrow will be!
November 1</ span>
Keep your mouth shut and let your ability do the talking! - Rod Laver
The best way to prove our skills to ourselves or anyone else is not by "saying" but by "doing". We'll receive a lot more respect from our colleagues by quietly and modestly performing at our best. A win or a personal best time go a long way toward establishing our competence in our own minds as well as in those of our competitors. We've all been annoyed by those who constantly talk a good game but regularly fail to deliver. They trash-talk, they chatter, they embellish details of previous workouts and competitions. We find it distracting and irritating when they can't seem to "put their money where their mouths are". A poised, self-confident and modest athlete is usually a more successful one. I'm confident in my athletic ability and will let it prove itself!
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October 31
Pressure to win is mostly pressure from within! - John Elway
Sometimes we set impossibly high standards for ourselves. We seem to apply more pressure to achieve on ourselves than we would on anyone else. At times we can be so tough that if someone else was telling us to do what we are telling ourselves we would think they were being unfair and unrealistic. Are you treating yourself fairly? Do you demand perfection? Do you allow yourself to make mistakes? Do you beat yourself up for falling short of the very high standards you have set? Pressure of that kind can destroy you. It can push you so far down that you can never rise above it. However, a little pressure can give us just the push we need to get off our butts and get moving. I will be careful not to put too much pressure on myself!
October 30
Practice, practice, practice ... there are no shortcuts! - Seve Ballesteros
To give yourself the best possible chance of living up to your potential, you must prepare for every eventuality. You must lay the proper foundation. It can be monotonous, boring and repetitive however you can never get enough of it. Is there no way to avoid it? How many times have we heard ourselves bemoaning the need to practice? If one wants to reach their true potential in any sport, one can never get enough practice. There will always be unforeseen conditions that can throw us for a loop. We can never practice enough if we really want to reach our peaks. It's long, hard work, but doubtless it's well worth it. Practice, although draining at times, is invaluable in my quest for reaching my peak!
October 29
We all have to take a turn in the fast lane and take some risks! - Julie Krone
If we just stay on the same old trail, we won't ever discover what fun we can have doing something other than our usual routine. In order for our workouts to pay off we have to spend some time working on our fitness program and our sport. Boredom can be very detrimental to an exercise program. To keep things interesting it is important to try something new or to go out on a limb. The risk can be relative - a new workout, a step up in competition, a new distance to cover. If you are constantly testing your limits, you will soon discover that they are always changing, and you will always need to adjust to keep up with yourself. I will try the unbeaten path and take a risk!
October 28
The more I train, the more I realize I have more in me! - Leroy Burrell
We won't know what we are capable of accomplishing unless we are willing to test our limits. Many of us hit a certain level and then believe we have gone as far as we can go and are content to accept our place. But complacency will not get us to achieve at our maximum potential. You will never know unless you try. Dare to set your sights a little higher. Be brave enough to make yourself work a little harder. Take on the challenge of improving yourself and you may just be surprised that you are more capable than you thought. By pushing yourself a little harder you may discover some untapped talent or ability. The more I put into my workouts, the more I will get out of them!
October 27
When we go for our dreams everything else should stay in the background! - Pablo Morales
BSometimes it's better not to speculate about what obstacles may stand in our way or what the competition may be thinking or doing. If we worry too much about the other guy, we can easily psych ourselves out. If we keep focused on the end result, everything we do should be geared toward that goal. If it's important enough to be a goal, it's important enough to work for. Sometimes not knowing what to expect can work to our advantage. If we don't know exactly what to expect, we can prepare ourselves as best we can for any eventuality. If we are prepared for anything, we will never be surprised. I will keep my focus on my dream and be prepared to do anything to make it come true!
October 26
Losing is no disgrace if you've given your best! - Jim Palmer
If you can walk away from your workout, game or competition and feel confident that the performance you just exhibited was the absolute best you could have done, you should be very proud of yourself. If you are sure that you just gave 110 percent to your workout, you should feel good about your exercise program. So much of fitness and participation in sports is about motivation and perseverance. We all deserve much more credit than we give ourselves just for getting out there and doing it in the first place. Just getting ourselves to work out on a regular basis, putting forth our best effort all the time, is a major achievement. I can be proud of myself every time I give my best!
October 25
Always give 100 percent, because if you don't someone will and beat you! - Ed Macauley
Even if we rarely compete, in order to continue improving and becoming more and more fit we need to keep challenging ourselves. And that means putting out a maximum effort while training as well as in the heat of competition. We need to keep up our motivation level and give our best effort so that we can perform to our maximum potential. It's important to stay sharp, strong and focused when we challenge others in competition or ourselves with a stopwatch or a goal. No matter how competitive I am, it's always important to keep my game sharp, my skills honed and my energy high!
October 24
Visualization lets you concentrate on all the positive aspects of your sport! - Curtis Strange
Visualization is an effective and valuable training tool for athletes of all skill levels. It bolsters your confidence and helps you focus on executing, not on thoughts that could distract you. We can obviously benefit from any extra workouts we can get and visualization is a great way to practice without ever lacing up our shoes. We can use this mind/ body technique to "see" ourselves performing our sport. By using our "mind's eye", we're actually practicing without moving. Visualization is the rehearsal - competition is opening night. Before I work out today, I will visualize myself performing to the best of my ability - and then try to do the same!
October 23
Doubt has a way of creeping in without our noticing it! - Sandy Koufax
Suddenly, when we are doing something that we've done hundreds of times before, we find ourselves thinking "What if I can't do it this time?" or "What if I don't do it right?" Never mind that we really do know that we can. That flicker of doubt can throw us off enough to add a negative performance to our day. Confidence can help us to power through some of those doubts. Confidence can even wipe doubts out of the picture entirely. It can also help us to give 100 percent all of the time. We can be successful if we put all our mental and physical effort behind whatever we do. If we hold back, even a little, we are cheating ourselves. Sometimes it's not so important what we do, it's how we do it and the attitude we have while doing it. I know that I can do it right!
October 22
I've learned that you don't have to finish first to win! - Kim Zmeskal
The biggest winners aren't always the ones with the ribbons and medals. The biggest winners are the ones who make a commitment to improve and follow up on that commitment with action - consistent, positive action. The real winners are the ones with heart who give their all and work their best. They are the ones who take on every challenge with determination and spirit. Winners know that there is always something new to learn, no matter how long they been exercising or competing and they are always willing to share what they know with others. Winners know their strengths and limitations and when to take a break and when to push ahead. Winners are measured by the effort they make, not the trophies they win. Winners never give up, no matter how hard it is to keep going. I am a winner!
October 21
You learn you can do your best even when it's hard, even when you're tired and maybe hurting a bit! - Joe Namath
It feels good to show some courage. It takes courage to keep working out when we are tired and sweating and our muscles are aching and we can think of nothing we'd rather do than stop. It takes courage to take on new challenges and to keep improving. It takes courage to keep going when we don't feel as if we are making any progress. It takes courage to win and it takes courage to lose and then go out and do it again. Every day that we work out is an opportunity to recognize and build our courage. It will feel great to meet the challenges of working out. We possess the secret to success: courage. Even when it's hard (especially when it's hard), I will show my courage and keep on going!
October 20
If you're not a little bit nervous before you compete, you probably don't have the expectations of yourself that you should have! - Hale Irwin
Everyone gets the jitters. We feel nervous before giving a big presentation at work, going on a date or meeting someone new, starting a new job, taking a test or delivering bad news. The same holds true for pre-athletic nervousness. We approach each competition or workout with a goal in mind. We give ourselves a target that is a challenge and causes us a bit of anxiety. Yet it's important to keep our expectations of ourselves high. It keeps us motivated and sufficiently on our toes. When we don't feel nervous that could mean that we're not pushing ourselves toward improvement as hard as we could be. Today I will set a goal for myself that will be a challenge to reach! </ b>
October 19
You can't just rely on talent to win! - Scott Young
We can be the most talented and skilled players or athletes in the world, but if we don't work at it, neither we nor anyone else will ever know how good we are. Talent that isn't shaped and forged by practice and training is talent that is wasted. If we just rely on our natural abilities, we won't get very far. We have to go beyond our talents and draw on the other things we are made of - spirit, heart and brains. If we are talented, we owe it to ourselves to go as far as we can. The only way to do that is to challenge ourselves. We are the only ones who can know how hard we are striving and how much of what we are doing comes from talent and how much comes from the pure adrenaline of really going for it. I will strive to play beyond my talent!
October 18
I've never had to cheat. I get 'em with what I got! - Dave Winfield
Having confidence in our abilities allows us to trust that we can get the job done. Cheating is only for people who aren't good enough to win by their own merits and abilities. Any victory that is gained by cheating is only an illusion. And we can cheat ourselves too. Every time we don't put in enough time and effort into our workouts we are cheating ourselves. Every time we avoid working out we are cheating ourselves. Cheating or even just cutting corners deprives us of an opportunity to learn just what we are capable of. We need to know that our abilities can make us successful in any situation we encounter. Cheating can't really get us ahead of anyone else or even ourselves. Sooner or later it will catch up to us. I know that I've got what it takes and I don't need to take any shortcuts!
October 17
Nobody does it for scientific reasons. You really climb for the hell of it! - Sir Edmund Hillary
We can never know exactly why people exercise or compete or pit themselves against the elements or enormous challenges. We may think they are doing it to gain knowledge or achieve glory, but looks can be deceiving. Next time we are working out we should take a look around us. People of all ages, shapes and sizes who are working with everything from lazy inattention to incredible intensity. If we asked them why, we would get a wide range of answers - from losing weight to keeping their hearts healthy, to getting ready for a competition or on their doctors recommendation. No matter what inspired them to work out in the first place, the ones who will get the most out of their exercise are the ones who can't imagine not working out and who have a hell of a good time doing it. Sometimes the best reason for working out is "Just because ..."
October 16
Losing isn't easy, but it can teach us some valuable lessons! - Muhammad Ali
Being defeated can teach us that we are capable of losing gracefully. It can also teach us that we want to do everything in our power not to be in the losing position again. When we have tasted defeat, we will know just what we need to do to avoid losing. There will always be someone who wins and someone who loses but there is nothing wrong with trying our best and working our hardest to be the winner. We have to dig deep for that little extra as sometimes it takes that extra challenge to bring out our best performance. It's not really about whether we win or lose, it's about giving our best effort and being the best we can be!
October 15
It's not that all of us have to dedicate our life to our sport: rather we can dedicate our sport to our life - approaching our training as a way of life which enhances virtually all the endeavors we undertake! - Dan Millman, author of The Warrior Athlete
Athletics should be but a part of our full and well- balanced lives. Even pros have to do their best to maintain other interests and fulfill other responsibilities. None of us should become obsessed with competing or working out, no matter what our skill or commitment level. We can use sports as way to enhance our lives - applying the benefits of fitness and competition toward some of life's other challenges. Working out is important to me, but I must remember to stay balanced, not letting any one thing dominate my life!
October 14
If you set a goal for yourself and achieve it, you have won your race! - Dave Scott
Your goal can be to come in first, to improve your performance or just finish the race - it's up to you. It's important to set goals for ourselves in all aspects of our lives. Goals are extremely valuable as they help us chart our growth and accomplishments on a regular basis. Goals are personal so we should be in complete control of setting them. We should be able to set goals that are appropriate and obtainable but are not too far out of reach. We should approach every workout and competition with a goal in mind. It will serve to motivate us and it will also help us keep track of our progress. I will set a goal for today's workout that is appropriately challenging and reasonably attainable!
October 13
Luck is what happens when preparation meets opportunity! - Darrell Royal
Ever have one of those days when everything seems to go right? Athletic ability is at a high, and you feel coordinated, strong, quick and effective. Whether you are competing or just doing your regular workout, it just seems effortless and enjoyable. It feels like your lucky day. Chances are, we all experience this athletic euphoria every once in a while. All of our hours of practice and preparation finally seem to pay off. We have worked on our skills and strategies and we are finally given a chance to let them show. It's a wonderfully satisfying feeling to put in a good performance and get good results. Achievements will follow if I continue to practice hard and take advantage of the opportunities that present themselves!
October 12
To succeed you have to be focused and serious. You have to have attitude! - Kent Steffes
To succeed at anything takes time, practice, and perseverance. Sports is no different. Hours of practice and no shortcuts. Some athletes are born with incredible gifts of coordination, strength, speed, stamina but they too work hard to maintain and improve in the never-ending quest to reach a peak. Priorities, desires and dreams are different for everyone and are what make us individuals. No aspiration is more important or valid than any other, as long as it is pursued with an all-out effort. We have to approach our goals with a tough-as-nails attitude if we really want to succeed. My fitness goals are important to me and I will put in an all-out effort to reach them!
October 11
Visualization is a great aid to achievement! - Reggie Jackson
It allows us to test our abilities before they are challenged for real. It also allows us to plan our approach, decide what we'll do in different situations and reinforce the image and idea of performing at our best. Visualizing can apply to all aspects of our workouts. We can imagine how good we will feel to have the hard work behind us. Seeing something in our mind's eye will give us something to strive for. Our minds and our imaginations are very powerful allies in every workout, in every race, in every competition. Sometimes we have to see something in our minds before we can actually do it. Today I will see it and I will do it!
October 10
Concentration, Confidence, Competitive Urge, Capacity for Enjoyment! - Arnold Palmer
These words of wisdom (the 4 C's) are transferable to all sports and to athletes of all levels. Concentration: It's the ability to focus on the task at hand without being distracted by irrelevant stimuli. The better we can do this , the better we can do our workouts. Confidence: The more comfortable we are with our skills and our ability to call on them as needed, the more confident we are. The more confidence we have, the more likely we are to be successful. Competitive Urge: This is a valuable trait that helps us grow and improve in skills and strategy. It's the desire to better ourselves at whatever we do. Capacity for Enjoyment: Perhaps most important of all, this should be every athlete's goal as they work out or compete. When an activity is fun, we're bound to do better and the better we do, the more we enjoy it. Today I'll look for all "4 C's" when I work out!
October 9
The body loves variety ... it likes change! - Priscilla Welch
Most of us have always switched around our workout activities every once and a while. This sports rotation - cross-training - is very effective and everybody's doing it. No more do we need to feel the pressure of doing the same workout seven days a week. Now we're encouraged to pursue different interests for more well- rounded, total body fitness, to help prevent injuries, to alleviate boredom and to have more fun. The idea is combine sports or activities that work different parts of the body. It's time to add a little variety to the mix. It will put the energy and motivation back into your workout program. Variety is the spice of life so today I'll work out in a different way!
October 8
I have no regrets because I know I did my best! - Midori Ito
Giving it your best shot is all that really counts. It doesn't matter if you are competing in a big race or just working out. If you give your all you will never be disappointed. You may wish the end result were different but if you ask yourself "Did I try my hardest?" and the answer is "Yes", then you have done all you can do. If you can say that you gave 100 percent effort, then no matter what the outcome, you can be proud of yourself. There is nothing worse than walking away from a workout or competition and wondering "what if?" You sell yourself short when you don't follow through and push yourself to your limit. If I don't give up or give in, I'll have no regrets because I have given my all!
October 7
You play the way you practice! - Pop Warner
There's a reason that your coach or instructor harped at you to practice, practice, practice. And there's an explanation why they got on you for "dogging it". The effort that we put forth in our workouts translates into our performance in a competitive situation. Regardless of our skill level, we can benefit from always trying to give 100 percent in practice. Whatever the competition, the workouts leading up to that day are best spent concentrating on honing skills and developing stamina. Even if our only opponents being ourselves or the clock - we'll still find value in workouts that are productive and effective. Every effort should be 100 percent effort. Today's workout gets my full energy and attention!
October 6
I play my best because I love what I'm doing! - Wade Boggs
Even the pros play at their best when they enjoy what they are doing. When it's not fun anymore, it's time to quit. If we are not having fun, then we are going to give up. Remember that it isn't going to be fun every single minute. Workouts should be hard and challenging which is actually part of the fun. Think of how great it is to master a skill or achieve a goal that we've been working on for weeks. It's fun because it brings a smile to our face along with a well-deserved sense of accomplishment. No matter what our attitude, workouts and fun don't always seem to go together. Sometimes we turn our workouts into an inflexible, demanding regimen that doesn't allow us to enjoy ourselves. We may just need to smile, relax and keep on working. Today I will remember to have fun even when I am "working" out!
October 5
There's always someone you can beat and someone who can beat you! - Harvey Penick
It doesn't matter how well you play, there will be someone who can beat you and it doesn't matter how bad you play, there will someone you can beat. Have you ever felt unbeatable, the best, at the top of your sport, only to be unexpectedly felled by a hungry competitor or even a challenging workout? Maybe you let your workouts slip a little or maybe you were distracted and not fully participating. There's nothing like an unexpected defeat to shake you up and get you back on track. Same can be said for a hard-earned victory. Sometimes it feels as if all the practice will never pay off until we finally have a big win. It gives us a big lift. We have made progress. We are improving. I'm not the best and I'm not the worst but I'm a good athlete who will continue to improve with hard work!
October 4
Great things happen when one is not calculating and thinking! - D. T. Suzuki Zen Master
Peak athletic performance usually occurs when the mind is clear and still - a clean slate, at once taking in everything and nothing. We're not using the brain to figure out a tough situation at the office, nor is it over-thinking a personal issue. We simply allow it to enjoy the freedom of few intellectual demands and we benefit from the extra physical boost we seem to get by doing so. Struggling with a difficult problem may hinder athletic performance by taking up a lot of our energy. That's not to say that exercise time is not beneficial for figuring things out, it's just that working out with a clear mind gives us the potential to perform at a higher level. Today I will allow myself to work out with a clear mind, not one clogged with problems to solve and issues to address!
October 3
I've always got such high expectations for myself! - Mary Decker Slaney
The demands we put on ourselves can break us down mentally and physically. Even if we are mentally tough, we may put ourselves at physical risk if we push ourselves beyond our endurance. It is one thing to dig into our guts to pull out a last minute rush; it is quite another to force ourselves to play when we are injured or unwell. Expectations can be tricky things. If we don't demand enough of ourselves, we will not perform well. If we demand too much of ourselves, we will not perform well either. Are the goals we set for ourselves realistic or are they clearly beyond our reach? Are we trying to attain a goal that realistically needs more time to complete? While it's important to reach for higher goals, you will never reach them if you try to do too much too fast. I will develop realistic expectations for myself so that I can develop my abilities!
October 2
Winning isn't everything, but wanting to win is! - Vince Lombardi
GWe can't win every single time. No one ever has, no one ever will. We can, however, always want to win. Part of wanting to win is deciding just what a victory is. Often we can be our own best competitors. Victories can come in all different forms. We can win by beating our best time in a competition, increasing our distance or reps while training, or just making it through a tough workout. Wanting to win can get us over the hump to success on our own terms. There will be times when we wanted to win but didn't however we may have scored a victory on another level. I will always want to win but will recognize that the final results do not always tell the whole story!
October 1
Exercise is an unbeatable tension reliever ... but it doesn't work unless you do! - Doc Rivers
There is nothing better for the heart, lungs and muscles than exercise. Hard work will get us a measurable return on our investment of our time and energy. We may have days when we think, "why am I doing this?" It's a valid question to ask ourselves. The answer can help us determine just how much work we need to do. Then we can adjust our workouts to meet our goals. When we raise our aspirations, we will need to increase the intensity and duration of our workouts. Hard work gets me where I want to go, but I have to match my workouts to my goals!
SEPTEMBER ... Read more...
September 30
No one likes to lose! - Troy Aikman
However, we all do lose occasionally and are forced to find a way to deal with it. Facing a loss can be difficult and can hinder future successful performances if not handled properly. In a perfect world, whenever we suffered a loss, we'd learn from it, leave the loss behind, and move on. Unfortunately, that's not always easy to do. Too often we get hung up on thinking about out mistakes and missed opportunities and don't spend enough time looking forward to our next workout or competition and how we can succeed. Instead we continue to look back, distracted, and not perform to our potential. We need to do an about-face. Any loss or failure to meet a goal is just that, and should be used not to self-deprecate but to psych us up to do better the next time. Get over it ... learn from it and move on!
September 29
Feeling as if we can do no wrong is an unbelievable experience! - Gary Carter
No matter what happens, things seem to go our way. This "luck" is often the culmination of lots of practice and hard work. When we are on a streak we will do anything to stay on it. Some people even resort to lucky charms or particular warm-up rituals to keep themselves on a streak. Paradoxically, many people fall off a streak when they start trying too hard to stay on it. Sometimes thinking too much can be a dangerous thing. Over-thinking and over-analyzing our performance isn't helpful. Yes, it is good to reflect on what we have done in the past and plan what we want to do in the future but if we spend too much time thinking, we won't be able simply to react. Part of the confidence that leads to getting on a streak is trusting in our own abilities to respond to any given situation. If we take the time to think about it, we will miss our opportunity!
September 28
Sufficient talent, wanting it more, and working harder to get it - and keep it! - Dennis Conner
It's not always the best athlete who wins. We've all been intimidated by the skills and abilities of our opponents that we can't ever imagine ourselves attaining. Having talent helps, but that talent needs to be backed up with desire and hard work. We've all known that "go for it" athlete. Not the best player but the one that gives 100% every time out. Always a contributor because they give their all in every practice, workout, game and competition. They don't get discouraged because they aren't as talented as some of the others. They know their strengths and play them to their advantage by using their head. They think more and work harder. I know that I want it and I'm willing to work hard to get it!
September 27
My total concentration is focused on the moment. I'm in a zone! - Ricky Henderson
We always hear about athletes reaching their peak performance while in a "zone". They claim to achieve an athletic nirvana, where body and mind are as one, working together to run faster, play better, feel stronger. And when this incredible mind/ body experience takes over, the athlete is at once exhilarated and relaxed as his performance excites him while keeping him calm and focused. To call upon this zone at will would be amazing but unfortunately not possible. The more free we are of anxiety, frustration, and unnecessary distractions the more chance we are giving ourselves to reach a level where mind and body work in tandem and we can perform at the top of our game. Today I will work out with a clear, focused mind - a good way to get into "the zone"!
September 26
Besides pride, loyalty, discipline, heart and mind, confidence is the key! - Joe Paterno
While there are many traits that contribute to success - in all walks of life - none seems to come up more often and carry as much weight as self-confidence. No matter what you're preparing for, you need self-confidence to help perform to the best of your abilities. No matter how well we did the last time out, no matter how sharp our skills are, no matter how pumped we are to compete, if we step out there with less than optimum confidence, we could be in for disappointment. It's sometimes astonishing how much attitude can affect performance. We can almost always count on a good showing if we face our challenges with a positive outlook!
September 25
When someone tells me There's only one way to do things, my instant reaction is "I'm gonna prove you wrong!" - Picabo Street
Inspiration can come from many different angles. Proving someone wrong can be a powerful way to get ourselves going. The way we do our best is to find our own style. Through practice and experimentation, we can find out what works best for us. This doesn't mean we can't learn from others or have someone show us how to do things but it's an example not a blueprint. One of the most rewarding experiences we can have is to discover and develop our own style. I will find the way that works best for me! </ span>
September 24
You've got to love what you're doing! - Gordie Howe
If you love it, you can overcome any handicap or all the aches and pains and continue to play for a long, long time. There is a huge difference between playing because we love it and playing because we feel we have to. When we love what we do, when our hearts are totally in it, it adds another dimension to the way we play. The ones who have a true love for the sport are easy to spot - they are the ones with smiles on their faces. Having heart and love of our sports can get us through some difficult challenges. No matter what our situation, love of sports keeps us forever finding ways to challenge ourselves, either by reaching new heights or expanding our abilities. I will find what I love and do it!
September 23
Perfection is an illusion - do not be misled by it! - Chris Evert
There is a fine line between having confidence and being too much of a perfectionist. Losing isn't something that we have to like but it is something we have to face. If we give too much power to losing, we find ourselves permanently beaten instead of temporarily beaten. If we strive only for perfection, we are demanding too much from ourselves. If we can never accept that we may make mistakes or fail, we are ignoring a fundamental part of the game. If we demand perfection of ourselves every day, every workout, every competition, we will be disappointed. When we get disappointed in ourselves we will become discouraged and give up. Today my attitude will be "I am a winner" not "I will never lose"!
September 22
With confidence, you can reach truly amazing heights; without it, even the simplest accomplishments are beyond your grasp! - Jim Loehr, author of Mental Toughness Training
With confidence we can run farther and faster. We're more coordinated. We're stronger, calmer, more focused and effective. Confidence gives us the mental and physical edge we need to perform to our peak. On those days when confidence seems to be lacking, so do our skills. We feel discombobulated, spastic, ineffective and just plain out of sorts. It's important to keep our confidence on the rise - positive affirmations are one way. I'm confident in my athletic ability and today I will work out or compete with that positive outlook!
September 21
What's tough is to go out and work hard on things you don't do very well! - Pete Rose
It's easy to practice something you're already good at and that's what most people do. It is so much more fun! It's also natural that we are drawn to what we can do with relative ease. But it doesn't necessarily challenge us or give us an opportunity for improvement. It is much harder to work on the things that are not automatic or comfortable. When we try to correct our weaknesses it may feel like a constant reminder of what we can't do well. Try thinking of it as becoming more balanced. It is also a great way to discover our hidden talents. By taking on some of the things we don't do well we will undoubtedly surprise ourselves!
September 20
Forget the past! - Hal Higdon, author of Run Fast</ span>
Workouts done years ago bear no relevance to what you can do today - and can be a cause of injury if you try to duplicate them without your past level of fitness. Who hasn't been through the routine of laying off from exercise for a while, whether from an injury or just being in need of a break, and then trying to jump right back in where we left off? We discover that we can't take time off from working out or competing and expect to come back at exactly the same level we left off at. We forget that it took us a while to get to the previous level in the first place and that we have to allow for a catch-up period. Frustrating, yes, but we need to keep reminding ourselves that we will return to our previous level in time and rushing to be there too soon can only result in disappointment and possible injury. I'll be back!
September 19
Your best isn't always what you need to be successful! - Patty Sheehan
In many cases your success will depend on who or what your opposition is and how you match up against them. You don't have to be a hundred times better or even half that. Sometimes all it takes is a small margin to win. If you are consistent in the way you play (including practice), your best will always be at a higher level than anyone else's. That way, even if you are slightly below your absolute best, you will, in most cases, be successful. It's not always the flashiest who is victorious but more often the one who performs on that given day at their best. I will always practice a little harder than my opponents so that I can come out on top when it counts!
September 18
Support your dreams with action and perseverance! - Larry Bird
Dreaming is an excellent way of setting goals for ourselves. When we tap into our heart's desire, we have created a powerful goal to strive for. However, having a dream isn't enough, because dreaming alone won't make it happen. Our dreams need to be fed with conscientious practice and hard work. When we set our sights on a goal, we are making a commitment to do whatever it takes to make that dream come true. That commitment has to be followed up with daily attention. No, we can't spend every waking hour working out or thinking about our goal. However, it does means that when we are working on that goal all our energy should be focused in that direction. My dreams are important and I will give them the attention they deserve!
September 17
It takes a lot of strength to come back from being in a losing situation! - Stefan Edberg
It can feel like the easiest thing to do is to give up, believing that we can't overcome. It is easier to quit, but quitting makes it much harder for us to ever be able to win. Yet, if we suck it up and get back on track, we will be able to recover. It is easy to have strength of character when we are being successful. It is much harder to keep ourselves psyched and believing in ourselves when we are down. When we don't make the effort to come back, we are conceding a loss before we even begin. In this situation, we haven't been beaten, we have beaten ourselves. It takes guts to dig in our heels and go down giving it our best shot. The good ones may get knocked down, but they don't stay down for long!
September 16
Funny how we don't always see own own abilities clearly! - Ken Griffey Jr.
Or how we resist labeling ourselves just in case we don't live up to the advanced billing. We have to remember not to sell ourselves short and to acknowledge our accomplishments because we have spent long hours and hard work earning them. It is worthwhile to periodically examine how we refer to our level of performance. When we take a close look, we may be surprised to find that we are stronger and more accomplished than we thought. Before we can feel comfortable saying we have certain skills, we have to put in the time and effort. Once we've done the work, we know we have the ingredients to reach our goals. Today I will rethink my opinion of my abilities!
September 15
"Now" is the only thing that counts in sports! - Bill Shoemaker
Whether you're working out or competing, the only thing that matters is what is happening at the moment. If you're in a race or a fitness class, that's where your mind should be, and there only. Each race is an individual event and the focus should be on the current race only - not the one that was or the the next one coming up. The runner who is facing a killer hill that in the past has meant stopping to walk can't think about the last time - every approach should be a new challenge. Every competition or workout is a brand new chance to improve and learn. It's important to approach each challenge with a clear and focused mind. Today's workout or competition is the most important - I will concentrate on it only!
September 14
Use mental imagery to get the best out of yourself ... in training and in competition! - Terry Orlick, author of In Pursuit of Excellence
We can all benefit from using mental imagery in our training and competing, regardless of our skill level. By mentally running through our workouts beforehand, we are in effect, practicing in advance. In doing so, we are preparing our bodies and minds for what may lie ahead and perhaps even figuring out how best to handle certain challenges. Even though we are not physically lifting a finger while mentally practicing, we are in fact, giving our minds a terrific pre-workout that almost always translates to success. I will visualize success in today's workout!
September 13
Any time you try to win it all, you must be willing to lose it all! - Larry Csonka
It's no fun to play if we are always playing it safe. There are definitely times when we need to be a little conservative, to not take a flyer or big risk, but we can't be that way all the time. If we are not willing to risk, we will not be getting any big rewards in return. If we always hold something in reserve, we will never know what we are capable of. What are we waiting for? Every day is an opportunity to test our limits and find out how much we can gain. It's easy to be content with the same old routine but we will never stretch and grow if we don't test those limits. By taking chances we will not only make our workouts more interesting, we will get our bodies working harder or differently and give our fitness program a lift. Today I will be willing to go for more!
September 12
I know it will be tough. I'm just going out there and give it my best! - Lee Janzen
The times when we're faced with the toughest challenges are the times we really have to hunker down and go for it, calling on all mettle and muscle. We have to focus our energies, clear our minds and psych ourselves up to meet the challenges head on. When things aren't exactly the way we want them to be, we need to dig down deep for the motivation to give us the jump-start we need. Many times these tough situations bring out the best performances and ultimately, the most satisfaction. We just have to heighten our confidence and put out the best effort that we can at the time. When the going gets tough, I get going!
September 11
You have to set goals that are almost out of reach! - Steve Garvey
If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential. Setting goals can be tricky business. Too high and we will never reach them. Too low and we will get there but we really haven't challenged ourselves. So how do we figure out what our next goal should be? Sometimes it involves a lot of trial and error and a little common sense. Challenge ourselves as we reach a goal by moving them up as we hit them. We need to reassess our goals often and keep striving for whatever is just out of reach. My goals will be ones that I can work toward and that will really make me work!
September 10
I always felt my greatest asset was not my physical but my mental ability! - Bruce Jenner
Every athlete has physical and mental abilities, yet rarely does an athlete receive accolades for good mental fitness. It may be acknowledged but it doesn't appear to be as valuable as good old-fashioned strength, speed and muscle. However the closer we look, the more we uncover about the value of good psychological fitness both in training and competition. It may be the simple act of visualization that is challenging or it may be repeating an affirmation that gives us confidence to perform or even meditating before we step out there. No matter what the technique, our skills will be greatly enhanced by working out both our muscles and our minds! Today I will work out my mind in ways that will enhance my body's performance!
September 9
Sometimes I ask myself "Why am I doing this?" It comes down to passion! - Lyn St. James
We've all reached low levels of energy and motivation, when we question what we are doing. Sports should be fun. They should challenge us, yet be a positive overall experience. Sports and fitness should teach discipline and perseverance, yet should also be a healthy outlet for extra energy and activities we look forward to. Everyone does through periods of discouragement, boredom and frustration. That's the time to take a close look at what motivates us. Hopefully, it's the love of the sport or the exhilaration from the exercise. It's the greatest feeling to be working out at our peak and thoroughly enjoying ourselves in the process!
September 8
The taste of defeat has a richness of experience all it's own! - Bill Bradley
Remember "The thrill of victory ... and the agony of defeat"? We have all experienced defeat in one way or another and it often smarts, if not physically at least psychologically. Defeat is not limited to only competitions. Defeat is also not completing a training session, a workout or a run. All these occurrences may make for discouragement however once we get over the initial disappointment we should use what we've just experience as a learning tool for the next time. The sooner we process the loss and then get over it, the sooner we can move forward toward improvement. A poor performance happens every once in a while. I will learn what I can from this experience and quickly move on!
September 7
I have confidence and I never give up! - Arantxa Sanchez Vicario
Tenacity backed with faith in ourselves is an almost unbeatable combination and is the ideal ingredient in the formula for success. Our belief in what we can accomplish will take us to a certain level of performance and it will help us to continue to improve and grow. Add in a "never say die" attitude and we will consistently be well armed to perform our best. There are countless times when giving up seems to be the only sensible option. We've all thrown in the towel but unfortunately we have probably sold ourselves short. We have cheated ourselves because we have given up on ourselves. Failure can become a self-fulfilling prophecy if we let it. The more we fight, the stronger the fight in us will be. Never say die!
September 6
It's not over till it's over! - Yogi Berra
This philosophy doesn't just apply to team competition, it works for individuals as well. We can bring a premature end to our workouts by giving in to what seems to be inevitable. We may feel we can't pump our legs anymore and give up after a few miles of our bike ride or run. But if we pause for a moment and keep pushing, we will find that we have it in us to keep going. We have to always keep in mind that the apparent outcome doesn't necessarily have to be so. There is always time to pull it out at the end and transform what looked like a decide failure into a success. I will follow through to the very end no matter what the outcome appears to be!
September 5
Practice without improvement is meaningless! - Chuck Knox
Ideally, every time we work out, we should see improvement in our skills. While this constant progress from day to day may seem unlikely, and even unrealistic, it should still be a goal for us. There's no reason we can't go into our workout every day with the intention of having the best day yet. In fact, this positive approach will do wonders toward that end. However, even if we don't seem to show great strides on a day-to-day basis that we hoped for, we can be sure that there have been at least a few baby steps of progress. If we approach every workout with the intention of performing our best, the hours of sweat will not be in vain. I will approach every workout intending to improve on what I did the day before!
September 4
Keeping focused on the job at hand will help us to succeed! - Don Mattingly
When we are working out our minds should be on working out. No more, no less. Once we have on our workout gear we shouldn't be thinking about our jobs or our relationships or errands we need to take care of. We need to pay attention only to the things that are important to our exercise and what we are working on now. Plenty of time to worry about the other stuff. With this type of intensity and focus we can also keep ourselves from being bored or distracted, which isn't always easy. When our minds wander we are not putting in maximum effort and without maximum effort we won't keep moving forward and achieving our goals. I will focus on my workouts and block out everything else!
September 3
I can always try to do my best - anywhere, anytime, against anybody! - Ray Floyd
There are a lot of things that can get in the way of our working out. We all have busy schedules but just because we are away from our usual routine, it doesn't mean that we can't make some time for fitness. We should make it a habit to include our workout gear when we pack our bags for some time away from home. We never know when we may suddenly find ourselves with some extra time for exercise. It may not be our usual workout but it can help us feel as though we aren't completely neglecting our fitness program. It can be hard to work out when we are away from home but it's not impossible. No matter where I am, I will try and get in a workout!
September 2
Everyone has the motivation of wanting to win but winning isn't everything! - Pat Riley
To be the best requires a motivation above and beyond winning. Winning is a lot of fun and a great motivator but it isn't the only thing that drives us. We can achieve our personal bests in our individual workouts if we maintain the right perspective. A winner has the right attitude. Part of that attitude is the desire to improve and meet and overcome challenges. If we approach our workouts with a winning attitude, we will be a winner in our own personal arena. If we play only to win, we will be missing something - the joy and fun of being able to exercise and get our bodies moving the way we want them to move. I won't only play to win, I will play for the sake of playing!
September 1
If you think you can do it, you can! - Eric Lindros
Every sport has a mental aspect. The mind has to be working with the body for success. Getting the mind involved can also help build confidence and hone skills. When an athlete concentrates on what they are capable of and thinks about what they aspire to do, they can add an extra boost to their physical edge. Mental preparation involves thinking what needs to get done. Visualization can help anticipate what will happen and what our reaction will be. Mental psych involves positive self-talk and bolsters our confidence in our abilities. I will make the effort to make my mind work as well as my body and believe in what I can do!
AUGUST ... Read more...
August 31
Participating in athletics, no matter what level, is just plain great! - George Sheehan M.D.
We are strengthened both physically and mentally - while playing at something that is fun most of the time. We have the potential to reach incredible peaks while working out, to achieve "runner's high" or get into the "zone". We are able to put aside the problems and issues we face at home or at the office. The only thing that's in front of us is the challenge that awaits around the corner. Sports encourages us to set goals, raise our expectations, and accept challenges that are intimidating and exciting. We are limited only by our own attitude and are encouraged or discouraged only by the amount of confidence in ourselves. Today I will give myself an extra push to reach closer to my potential!
August 30
I worked very hard. The only thing that could stop me was myself! - Jim Abbott
We all get in our own way every once and a while, especially when it comes to athletics. However, once we realize this, we can probably take a step toward being a lot happier and going a lot farther. We need to understand that competence at any sport takes hard work and practice, with a large dose of self-confidence. We need to remember that our most important and influential fan should be ourselves. No one has more control over what we can and cannot do, and no one has more riding on whether or not we can do it. I believe in my ability - I know I can do it!
August 29
People who enjoy what they are doing invariably do it well! - Joe Gibbs
Ever notice that you often do your best, most productive workout or have the most success in competition when you're particularly enjoying what you're doing? When you can let go of any outside stresses and are not anxious about performing, you seem more apt to hit a personal best, beat a tough opponent or become incredibly exhilarated by your usual exercises. It's a wonderful feeling and is really the height of sports participation. Athletes who are having fun are more apt to get into the zone of peak performance. The attitude that you bring will do wonders for your performance. Today I'm going to have fun out there!
August 28
You have to block everything out, be extremely focused but be relaxed and mellow too! - Jennifer Capriati
There is a fine line to walk between being totally focused and staying loose. If we try too hard to be intense we may find that we are always on edge and really nervous. When we are too keyed up, we will find ourselves making mistakes. Too mellow and we lose our intensity altogether. A lax attitude can keep us from performing our best. We are really the only ones that can determine how to achieve that balance as well as what totally psyched and totally mellow are for us. I will find that balance between intensity and relaxation!
August 27
The mere fact of winning doesn't make you great! - Wilt Chamberlain
We all put a lot of emphasis on winning. It starts when we're little and continues in high school and college. First question people ask is "Who won?" Nobody asks who played well or who had the most fun or showed the most improvement. Sometimes the focus on winning saps all the fun out of playing. We should try and relax our absolute focus on winning. You're not great because you won. Greatness lies in truly giving it your best shot. When we focus only on winning we miss the lessons we can learn from competition. If winning is the only thing, a loss means we have gained nothing from the experience. Winning doesn't make me great; the way I play makes me great!
August 26
One way to break up tension is good deep breathing! - Byron Nelson
When the pressure's on - stop and take a long, deep breath. When you're three- quarters of the way through a long, tough run - the monster hill is just around the corner; you're starting to feel the pain; your water bottle is down to the last drop - slow down and take a few deep, rejuvenating breaths. Just hang in there and breathe in deeply to renew that energy. A pause, a deep breath, and another look can help me to refocus and psych myself up to meet any challenge!
August 25 </ i>
Slow down or keep going ... listen to your body! - Lynn Swann
Like a car sputtering and coughing in need of gas, or one humming and responding with ease after a tune-up, our bodies give us clues about how they need to be treated. Unfortunately however, athletes are not always the most perceptive at picking up and acting on the hints that their bodies send them. We are at times singularly bent on achieving a goal and we ignore anything, including injury, that may distract us. Blistered feet, a leg cramp, and sore calves are all signs that we need to slow down, refuel or lay off altogether. We must listen to carefully to our bodies and act on problems immediately so we can be back out there as soon as possible!
August 24
If I don't practice the way I should, then I won't play the way I can! - Ivan Lendl Practice is a testing ground for what we can do in real competition. It isn't just killing time between events, it's a way to test our limits and work on whatever needs improvement. It's usually not a good idea to try something new when we are in the heat of a race. When we practice we are developing and testing our abilities as well as developing good habits and reinforcing what we have learned. It is also time to correct and overcome our weaknesses. It may be a little boring, but repetition is the best way to increase our muscle memory and keep our skills at their best. I will treat my practices with the same respect and intensity I bring to races!
August 23
Find more ways to make training more fun and get more out of it! - Scott Tinley
Variety is the spice of life and nowhere is that more evident than in athletics. It's easy to in which you do the same thing every day. The more you can break out of that, the longer you will stay excited about the sport. It's a lot easier to keep up a consistent training program when we combine a number of different activities to achieve our fitness goals. It helps us avoid injury, get a more complete total-body workout and ward off boredom. We will usually put in more time, more enthusiastically, when we can look forward to a change in our workout every once and a while. No matter what our preference, we can always benefit from making a change in our routine!
August 22
Being the underdog and winning was a special moment! - Bonnie Blair
When we are the underdog, no one knows what to expect from us (sometimes we don't even know what to expect from ourselves). We can operate anonymously with no pressure to perform in a certain way or at a certain level. When we have been able to meet our goals or even win an event, it may feel as though we can never do it again. What we have to keep in mind is that if we have done it before we can definitely do it again. Whether I am the underdog or the favorite, I will always give it my best shot!
August 21
I believe in rules. If there weren't any rules, how could you break them? - Leo Durocher
Rules were meant to be broken, weren't they? Well, certainly within reason and definitely when it's for our own good and well-being. We should never be so stuck on a plan or an exercise regimen that we can't deal with slight alterations. We can set up workout rules for ourselves to help us stay motivated but we've got to allow for flexibility. If we stick too rigidly to the fitness guidelines we set up for ourselves, we run the risk of resenting and ultimately rejecting, the entire idea. Rules about working out are made to be broken, especially if we benefit from the change!
August 20
I'm trying to do the best I can. I'm not concerned about tomorrow but with what goes on today! - Mark Spitz
Today is a very important day for fitness: I will exercise, I will get to the gym, I will join that aerobics class, I will challenge myself, I will focus and concentrate on my workout, I will get up and go running, I won't quit, I will do my best, I will do better today than I did yesterday, I will put on my running shoes and get out the door. I won't think about what I will or will not do tomorrow; I will concentrate on what I can do today!
August 19
Everybody thought I couldn't do it. But I did it dammit! - Bill Koch
It's terrific to prove people wrong. Knowing that we have can give us an extra boost when we win. When we are the underdog and we prevail we have done more than just win, we have overcome other people's expectations that are intended to keep us down. Sometimes people's low expectations of our abilities can inspire us to go out and show them how wrong they are about us. It's not always other people's expectations that can relegate us to the underdog position.Do we believe we can win? We should because it begins with us. Everyone else may not think we've got what it takes. It's our job to prove them wrong. If we believe in ourselves, we will be able to overcome all of their doubts. I won't let doubts, my own or anyone else's, keep me from doing my best!
August 18
Winning isn't everything, but it's importance can't be denied! - A Bartlett Giamatti
Winning has a joy and discrete purity to it that cannot be replaced by anything else. It can make us feel competent and successful, powerful and effective. Winning is important to anyone's sense of satisfaction and well-being. It can be something we work toward week after week or something we enjoy for the moment and then move on. Winning can encourage us to continue to practice, work out and compete. It is a sign of progress and a measure of accomplishment. Winning is about competing against ourselves, the clock and our goals as well. Winning comes in a variety of ways - today I will look to "win" in my daily workout!
August 17
We all choke. You're not human if you haven't! - Curtis Strange
Sometimes it's nerves, sometimes it's fear, sometimes it's being in an unfamiliar situation. Sometimes there's no telling where it comes from. Sometimes our brains short-circuit or our bodies don't respond and we make errors we never made before. For whatever reason, we just can't do today what seemed automatic yesterday. It often arises out of an overpowering desire to do our best that backfires. The real problem arise when we start worrying about when and if it will happen. There are no sure ways to avoid it. But if we start obsessing about it the next thing we'll be doing is choking. Choking is not the end of the world and if it happens to me I'll just shake it off, refocus and keep on going!
August 16
Absolutely indispensable is strict follow-through, effort and stick-to-itiveness! - Olga Korbut
Don't be frightened if things seem difficult in the beginning. That's only the initial impression. The important thing is not to retreat; you have to master yourself. This ability to conquer oneself is no doubt the most precious of all the things sports bestow on us. We have all faced tough situations that seem to stand like insurmountable challenges before us. We are intimidated yet these are the times when it's most important for us to call on our self-confidence and perseverance to take on the challenge. I know I can face the challenges that come my way and handle them successfully!
August 15
Great things happen to ordinary people if they work hard and never give up! - Orel Hershiser
We can all prove that great things happen to ordinary people, because hard work and perseverance are incredibly powerful and effective - when we decide to employ them. We all have the potential to be far greater than we ever imagine. We're limited only by our desire, motivation and drive. Success may seem to come much easier to some than others. People have different aspirations and goals for themselves in all aspects of their lives. Some are more competitive than others but no matter what the target is, once we decide what we want from ourselves, we are all capable of reaching it. I simply need to set my sights on a goal and go for it!
August 14
We play the way we practice! - Edwin Moses
Concentration is why some athletes are better than others. You develop that concentration in training. Even if we work out regularly, the results of these hours of practice will only be as good as the effort we put into them. Whether it's endurance, accuracy or strength, we have to demand as much of ourselves even when we practice. Skills such as the ability to concentrate while performing are honed during hours and hours of working out. We learn what our weaknesses are and focus on ways to transform them into strengths. We can't goof off in training and then expect to perform to our peak. It's important that the effort I put in during a workout will be my best!
August 13
Learn to think like a winner... think positive and visualize your strengths! - Vic Braden
A winner is confident in his skills/ ability and doesn't overreact when things may not seem up to par.
A winner has a clear mind - relaxed and focused on the task at hand, whether it's a challenging workout or an important competition.
A winner doesn't give up no matter how desperate the situation may seem to be.
A winner's mind can keep his legs moving even when they can't seem to go another step. A winner doesn't always come in first but is always up for another challenge.
Today I will think like a winner!
August 12
The trick is to take what we have been given and make it work for us! - Vicky Aragon We've all had the experience of doing something we never thought possible. The thing that propelled us to finish and be successful was determination. Impossible tasks remain impossible if we don't attack them and break them down into possible. That means taking what we have to work with and using it to our best advantage. With hard work and determination, we can prove our abilities to ourselves and to anyone else who happens to be watching. Today I will transform the impossible to the possible!
August 11
Success is a matter of confidence. What I had on my side was patience! - Hank Aaron
Patience. Patience. Patience. Not being patient will inevitably lead to frustration. If we cut ourselves some slack we will feel the benefits both mentally and physically and see the change in our fitness program. It takes time to develop our athletic abilities. If we are impatient with our progress we will push ourselves too hard and end up with an injury, or worse, so discouraged that we give up. We have to trust ourselves. If we approach our workouts with patience, we will find that we'll enjoy them a lot more and we won't get frustrated or discouraged. I will look for and take advantage of my opportunities!
August 10
Fear can be conquered. I became a better person when I learned that lesson! - Roger Craig
Perhaps the most relevant to athletes of all levels and sports is the fear of failure. Who among us hasn't choked because we were unable to execute? Or what about avoiding competing in a race because we were afraid we might not finish even though we train regularly? We intimidate, even paralyze, ourselves by the usually unfounded fears. Coping with fear and inadequacy and failure is never easy. Fear of not performing up to a certain level can be debilitating. I need to look carefully and realistically at my goals so as to feel confident in my ability to work out and compete!
August 9
Games lubricate the body and the mind! - Benjamin Franklin
No matter how frantic we may be at the office, no matter how stressed some relationships can be, no matter whether we're bogged down by paperwork, housework or schoolwork, we can always benefit from our sports. Without fail, these brief time-outs in our otherwise hectic schedules really deliver. Our hearts pump, we sweat, our endorphins kick into high gear and we seem to reach a state that is more relaxed, with a head that is less cluttered and muscles that ache with that "good kind of hurt" feeling. More than a drink or a smoke, exercise is the most consistent way to reach a natural high. With a clear head and relaxed body as a reward, I'm working out today!
August 8
I look at victory as milestones on a very long highway! - Joan Benoit Samuelson
A victory can seem like an end, but it is also a beginning. When we have decided that we want to do something - run a marathon, lose weight - and we reach that goal, we have achieved a victory. But we are not done yet. It's important to celebrate our victories because they are symbols of the fruition of our efforts and determination. They represent goals that we have been striving towards. However, every victory should spawn another goal. Exercise and working out are long term propositions. They do not stop just because we reach one milestone. Tomorrow we will be moving toward a new goal. I will look at every victory as inspiration to keep moving forward!
August 7
It's not just being the fastest or strongest - it's who wants it the most! - Buck Williams
We aren't all physically perfect for the sports that interest us the most. In fact, many times we take up sports feeling not quite suited for working out at all. So much success in sports is about desire and perseverance. It's a potent mixture of natural ability, hard work, desire - and at times, luck. Natural ability is, well, natural, God-given ability. Hard work is putting in long hours of practice. Desire, however, is immeasurable. It's heart. Natural ability and hard work will take you a long way towards your goal that's no secret. Those attributes plus desire will get you there. Today I want more in my workout - and will reach a little farther to get it!
August 6
Tough situations can bring out our best! - John McEnroe
All of our mental and physical preparation is for these very moments. When faced with a difficult task, we may find ourselves questioning whether or not we can deal with it. A moment of doubt can spell defeat. Maintaining our confidence will be a challenge sometimes but we can do it. Having confidence in ourselves can help us handle the most challenging opponents or workouts successfully. Knowing that we are prepared and knowing what we can accomplish will support us know matter what we find ourselves up against. Every time we are successful we will reinforce our belief in our competence. Confidence will see me through!
August 5 </ i>
Everything is practice! - Pele
Practice, practice, practice. Repeating skills over and over again can be very boring. But everyone, from pros to amateurs, needs to spend time on skills and techniques. By repetition, our bodies will actually remember how to do them right without our minds having to tell us each and every time. The goal is to have our moves become automatic and effortless. Practice can seem overwhelming. There may be so many things we want to improve it's hard to know where to begin. We can't improve everything overnight. I will make a commitment to practice and build my skills!</ span>
August 4
Resolve never to quit, never to give up, no matter what the situation!- Jack Nicklaus
As kids we all had dreams where we made the clutch play in a tight situation. However, the fact is that too many times in these situations, or ones just like them, we don't make the play we dreamed about because we had long since given up hope. But we should always consider ourselves still in a position to win, regardless of the situation. If we decide up front to make this our philosophy, then when faced with a tough situation, we would have no choice but to keep fighting to the bitter end. It's not easy however in the long run it's a far better feeling to have gone down fighting than to lose having thrown in the towel. I will not give up - in my daily workout nor in competition, no matter how tempting!
August 3
A lot of people have the ability, but they don't put forth the effort! - Joe Carter
So much of success in sports at all levels can be attributed to attitude. The combination of skills, practice and desire is impressive in any forum. Hours of practice and incredible skills can only take us so far. And desire alone, unfortunately can only help us so much. But combine the physical aspects with this inner drive and you have the makings of real success. Most of us work out and compete because we want the exercise, the exhilaration and the camaraderie of sports. A positive outlook, the desire to be better and setting and meeting expectations is invaluable to our success. I have the desire to work out aggressively and improve at my sport!
August 2
When my workout starts, I am thinking of only of it and nothing else! - Katarina Witt Whether or not we compete in our sports, even if we just work out on a regular basis, we'll find ourselves working harder, more efficiently, and more effectively if we simply concentrate on the task at hand, ignoring the potential outcomes. It's when we get too caught up in the meaning of our workouts or competitions that we stumble. Once we step out there, we need to have a clear and focused mind so that we can ward off distractions and perform to our peaks. Distractions make us waste precious energy on worry, anxiety or even overconfidence. I will do my best to avoid distractions that can impede my best performance!
August 1
The most prepared are the most dedicated! - Raymond Berry There is more to commitment than just showing up. We can drag ourselves out of bed in the morning but we may just as well as slept in if we half-heartedly do our morning workout. Preparation is key to following through on our aspirations. We need to get ourselves mentally and physically prepared every time we exercise. We need to develop a routine that can help us progress and that tests our limits as we are doing it. We need to make a plan for what we are going to do every time we work out. Planning and thoughtful preparation are indicative of a solid, unshakable commitment. I am prepared to make a commitment!
JULY ... Read more...
July 31
Every time I go out there I think in my heart I can win! - Angel Cordero Jr.
While confidence and the will to succeed are no strangers to many professional athletes, and self-assuredness is practically a must - it's also equally important that amateurs and fitness enthusiasts maintain the same positive self image. The specific goals are not necessarily as important as the fact that we have them. We should approach every workout and competition as if we're going to ace it - and that's not with "attitude", it's with confidence. We should step into everything with the deep-down belief that we'll step off a winner. I believe I will ace my next workout or competition!
July 30
If your workout isn't "working" for you ... change it! - John William Heisman
How many times have we been stalled in our workouts or in competition because our usually successful strategies seem to be ineffective? We try and try but we just don't seem to be performing up to our caliber. Be versatile and move to another plan if the first one stalls. We are not going to be as adept and successful at the same things everyday. The more flexible we are with our workout programs, the more we'll enjoy them, which naturally makes us work all that much harder and more efficiently. If today's plan doesn't seem to be working, I'll move on to something that will be more successful!
July 29
Wins don't mean anything and the glory doesn't last! - Jackie Joyner-Kersee
It's all about your happiness. It's amazing how the subject of fun comes up when athletes talk about competing. Sure, many people view sport as a means to an end - winning trophies and awards, gain aerobic fitness, improve our bodies by toning them or losing weight. But think of how much more likely we will be to consistently work out if we find something fun to do. If we aren't finding any fun in what we do for exercise we may need to reconsider not only how we are spending our time but why. When we don't have fun we have to use that much more energy to get ourselves up for exercise. Exercise shouldn't be torture. Trophies aren't the goal - having fun is!
July 28
Wins don't mean anything and the glory doesn't last! - Jackie Joyner-Kersee
It's all about your happiness. It's amazing how the subject of fun comes up when athletes talk about competing. Sure, many people view sport as a means to an end - winning trophies and awards, gain aerobic fitness, improve our bodies by toning them or losing weight. But think of how much more likely we will be to consistently work out if we find something fun to do. If we aren't finding any fun in what we do for exercise we may need to reconsider not only how we are spending our time but why. When we don't have fun we have to use that much more energy to get ourselves up for exercise. Exercise shouldn't be torture. Trophies aren't the goal - having fun is!
July 27
Wins don't mean anything and the glory doesn't last! - Jackie Joyner-Kersee
It's all about your happiness. It's amazing how the subject of fun comes up when athletes talk about competing. Sure, many people view sport as a means to an end - winning trophies and awards, gain aerobic fitness, improve our bodies by toning them or losing weight. But think of how much more likely we will be to consistently work out if we find something fun to do. If we aren't finding any fun in what we do for exercise we may need to reconsider not only how we are spending our time but why. When we don't have fun we have to use that much more energy to get ourselves up for exercise. Exercise shouldn't be torture. Trophies aren't the goal - having fun is!
July 26
Wins don't mean anything and the glory doesn't last! - Jackie Joyner-Kersee
It's all about your happiness. It's amazing how the subject of fun comes up when athletes talk about competing. Sure, many people view sport as a means to an end - winning trophies and awards, gain aerobic fitness, improve our bodies by toning them or losing weight. But think of how much more likely we will be to consistently work out if we find something fun to do. If we aren't finding any fun in what we do for exercise we may need to reconsider not only how we are spending our time but why. When we don't have fun we have to use that much more energy to get ourselves up for exercise. Exercise shouldn't be torture. Trophies aren't the goal - having fun is!
July 25
It's great to feel confident about our athletic skills! - Nigel Mansell
Whether we seem to be working out really well, playing our best, feeling great during a run or actually winning in competition, when we're feeling good about ourselves and our skills, it seems to make all the hard work worthwhile. But remember, no matter how good we are at a sport, no matter how well we're doing, there will come a time when we have an off day, slip into a slump, or are dominated by someone else. And while there's nothing wrong with having ups and downs, it's a lot easier to take if we've been realistic and gracious, all along about our skills. Even the best athletes stumble occasionally so I will remain confident in myself!
July 24
I had some results that I'll probably never have again! - Lauri Martin
Have you ever done something so well that you even surprised yourself? Sometimes we can have an outstanding performance when everything seems to go our way. The conditions are perfect, we are on and we seem unbeatable. We can spend the rest of our lives trying to recapture the moment. It seems like magic however keep in mind that we create our own magical moments. Success is a spell built from our sweat and tears and dreams and hard work. I may not be able to do it every time out but if I did it once, I can do it again!
July 23
I never stay away from workouts. I work hard and I take care of my body! - Carl Yastrzemski
You never want to look back and say you could have done more. You pay the price but know you got the most out of your ability. When it comes down to it, the only sure way to get ahead is to work hard. That doesn't mean we shouldn't have fun - after all, we are "playing". Pushing ourselves to the edge can be exhausting but a big part of working hard is knowing when we can't. We need to respect our bodies and listen to injuries or illness and not just plow mindlessly ahead. I will work hard but I won't overdo it in the process!
July 22
You can think positive just as well as you can think negative! - Sugar Ray Robinson
Believe it. Sure, negative thoughts seem to come up much more easily than positive ones. It may be that we are conditioned to evaluate and criticize everything we do. We may do it because we think it's the best way to learn. Beating ourselves up and psyching ourselves out so that we can become our own worst enemy. Our minds can have a very powerful influence on our attitude which in turn influences our performance. This means turning the negative thoughts into positive ones by focusing on our strengths rather than our weaknesses. I will replace any negative thoughts I have today with positive ones!
July 21
When it gets right down to it, it's who wants it the most and who's the most confident! - Reggie Crist
When we are performing at a high competitive level there isn't a lot of difference between the participants. If our heads aren't in the game, we will soon find ourselves out of it. Mentally we have to be completely tuned in to cope with any and all situations. Confidence comes challenging ourselves and successfully completing our workout routine or event. We won't be able to build our confidence by being inactive or by doing the same old routine everyday. We need to be sure that we are reaching for higher goals every time out. Every time I work out it's an opportunity to build my confidence!
July 20
The greatest efforts in sports come when the mind is as still as a glass lake! - Timothy Gallwey
Often we hear about athletes being "in the zone" or experiencing a "runners high" - achieving a state of peak performance and perfect calmness - while working out or competing at the top of their ability. It's as if the mind and body are one, operating on sort of flawless automatic pilot. While this heightened state is not always achievable, it is more likely to occur when we just relax and "go with the flow." Negative thoughts take an incredible amount of energy. Keeping a calm and uncluttered mind is important to peak performance!
July 19
If your workout isn't "working" for you ... change it! - John William Heisman
How many times have we been stalled in our workouts or in competition because our usually successful strategies seem to be ineffective? We try and try but we just don't seem to be performing up to our caliber. Be versatile and move to another plan if the first one stalls. We are not going to be as adept and successful at the same things everyday. The more flexible we are with our workout programs, the more we'll enjoy them, which naturally makes us work all that much harder and more efficiently. If today's plan doesn't seem to be working, I'll move on to something that will be more successful!
July 18
Everybody has limits. You just have to learn what they are! </ b>- Nolan Ryan
Concentration is something we learn over time. It is invaluable to each and every sport we participate in and is something that takes as much practice as learning the skills of the sport. When we work out, we need to work on both the physical and mental part, for even if we never compete, we will always reach a higher level of performance if we have a focused mind. Today's workout will be both for my body and my mind. I'll practice good concentration skills along with my physical ones!
July 17
I have a mental picture in my brain and the body seems to respond! - Rachel McLish
Positive affirmations go a long way, and when we visualize ourselves doing something it's bound to make for success in any endeavor. When we apply this mental-imagery technique to sports, it is especially effective. When we can picture ourselves running up a brutal hill in the middle of a run, we are in a way training for the event. The mental workout we are giving ourselves helps us prepare the body for the real thing. The brain absorbs the upcoming challenge and alerts the muscles and when we can be self-supportive we are bound to perform better. I can visualize myself performing at the top of my game!
July 16
When it happens, I want to shout ... "That's what it's all about!" - Billie Jean King
You know when it happens. It's just having done something that's totally pure and having experienced the perfect emotion. The runner's high ... it's the point where our bodies perform to their potential - and beyond. It's call peak performance and it's achievable by athletes of all levels. It happens when your body seems to take control, knowing exactly what to do, and your brain is given the day off. You're in the "zone." It doesn't happen all the time but when it does, it's worth celebrating!
July 15
Don't look back. Something might be gaining on you! - Satchel Paige
Don't look back. Don't look down. Don't look to the side. Look forward. Concentrate. Don't worry about opponents or compare yourself to others. Play your game. Run your race. Do your thing. If we work on our own games or skills, never worrying about how we compare to others and what others think, always looking ahead to how we can grow and improve, chances are good that we will succeed. Any energy we spend being distracted, worried, self- conscious,or overly concerned is energy that is not being used to push the limits of our ability!
July 14
If you have to remind yourself to concentrate during an event, you got no chance to concentrate! - Bobby Nichols
Concentration is something we learn over time. It is invaluable to each and every sport we participate in and is something that takes as much practice as learning the skills of the sport. When we work out, we need to work on both the physical and mental part, for even if we never compete, we will always reach a higher level of performance if we have a focused mind. Today's workout will be both for my body and my mind. I'll practice good concentration skills along with my physical ones!</ b>
July 13
Tune into your "denial mechanism" quickly if you want to stay active! - Frank Shorter
Everyone has been or will be injured at some point. It may not be too serious - maybe a strained muscle or shin splints - but it will be debilitating nonetheless. The sooner we admit we are hurt and take action to treat the injury, the quicker we will be back at it. It's too easy to ignore the pain especially when training for a specific goal. To admit injury would mean agreeing to take time off however neglecting it will, in many cases, lead to further, often more serious troubles down the road. I will pay attention to my body and treat signs of pain immediately and thoroughly!
July 12
I believe it helps to not let people know when you're upset! - Jimmy Key
There are times when we are competing that we feel like crying in frustration, cursing in anger, or confronting our opponents. Then there are other times when we want to jump for joy, gesticulate to pump ourselves up or yell out in excitement. Sometimes the best strategy is to curb these outbursts and to keep ourselves calm. By maintaining composure in the toughest and most triumphant moments, we will be able to stay on an even keel and not lose our concentration to any emotion, whether positive or negative. Keeping our emotions in check while competing is usually a good strategy. When the heat is on, I will keep a calm, cool attitude!
July 11
I believe it helps to not let people know when you're upset! - Jimmy Key
There are times when we are competing that we feel like crying in frustration, cursing in anger, or confronting our opponents. Then there are other times when we want to jump for joy, gesticulate to pump ourselves up or yell out in excitement. Sometimes the best strategy is to curb these outbursts and to keep ourselves calm. By maintaining composure in the toughest and most triumphant moments, we will be able to stay on an even keel and not lose our concentration to any emotion, whether positive or negative. Keeping our emotions in check while competing is usually a good strategy. When the heat is on, I will keep a calm, cool attitude!
July 10
When I lose a match, I know I lose on the court - not in life! - Gabriela Sabatini
It's hard not to let a loss affect our perspective on ourselves. We may feel that we've lost or failed when we don't make it all the way through a run or finish in a certain amount of time. Well, we may not have achieved our goals for that particular performance on that particular day, but that doesn't mean we won't make our goals tomorrow. Beating ourselves up won't accomplish anything. It's important to forget about our losses because if we carry it around with us, it will undoubtedly affect our future. It can make us unsure of ourselves and make us lose confidence. The best way to rebuild our confidence is to acknowledge the loss and learn from it. A loss is never permanent unless I allow it to be!
July 9
The only way to overcome is to hang in! - Dan O'Brien
Dan didn't make it to the Olympics. If anyone could have disappeared off the face of the earth (or wanted to) it was Dan. It would have been very easy for him to give up and never compete again. People would have understood. But he didn't. He's out there working hard and practicing and doing what he loves to do. If he had given up, he always would have been the guy who didn't make it no matter what other successes he had. The only way to overcome a performance not turning out the way we planned is to get out there and try again. We really don't get anywhere from quitting - the only thing we do get is losing. We will always be left wondering what would have happened if we had kept at it and worked harder, smarter or better. I will keep on plugging away no matter what because giving up means sure defeat!
July 8
I played with intensity and enthusiasm, but most important, I played to win! - Carlton Fisk
Competition - specifically winning - is a great motivator for many athletes. Sure, they love to play the game or run the race but some people get their greatest high from coming out on top. It's as simple as that. While the heat of battle, the challenge of training and the fun of the sport itself may come into play, some of us are truly turned on by giving our all. We love the thrill of victory - we despise the agony of defeat. Everyone likes winning and while it's fine to love to win, it's best to find a balance that helps us accept losses. After all, you can't win them all. Winning isn't everything, but it is satisfying!
July 7
I was so fired up at times I always made mistakes! - Randall Cunningham
So I kept telling myself to be patient, relax and enjoy. We cannot perform our best if we are too keyed up. All the confidence, calmness and success we have been experiencing disappears and we are frustrated as we try to find the skills and mental focus we need. We need to approach our game or race with as much confidence and as little anxiety as possible. I will encourage myself to approach competitions like workouts in a relaxed and patient frame of mind!
July 6
Can't be satisfied just winning unless we are playing our best! - Mario Lemieux
Playing your best is the ultimate goal. In order to excel, we have to decide what it is that we want to accomplish so that we can be successful and know what a winner is on our own terms. Our best can be anything from winning a race to a personal best or completing a new distance. We've all had those days when we put in just enough effort to get through what we're doing. And that's all we're doing - just get it over with. Our hearts aren't in it, are heads aren't in it, our bodies are just going through the motions. It's better than sitting around and doing nothing but ... it's too easy for it to become the norm and when that happens we may as well stay at home. I will always strive for the next level!
July 5
I'm careful not to give in to theatrics when times are tough! - Tony La Russa
Sometimes we all feel the need to express anger or frustration when competing or working out. Perhaps we aren't performing up to par or can't seem to hit our stride. We want to show our discontent but it's at times like this that we have to control ourselves and not let our emotions get the better of us. Emotional outbursts are rarely helpful and, in fact, are usually detrimental to our performance. The energy spent worrying or stressing out over a less than perfect performance should be devoted to our workout. I will keep my emotions in check and will put any anxious energy toward a better performance!</ i>
July 4
You go for it. Al the stops are out. Caution is to the wind and you're battling with everything you have. Now that's fun! </ b>- Dan Dierdorf
There is nothing like playing at our maximum ability. Nothing exists except our goal. When we are putting our all into our workouts, all outside distractions fade away into the background. Completely pouring every ounce of physical and mental ability into what we are doing can give us a feeling of exhilaration and joy that is hard to describe. That buoyant feeling - the endorphin rush or "runner's high", is also the payoff for every morning workout, every exercise routine. If I give 100 percent of myself I will get much more back in return and get the extra bonus of having a great time doing it!
July 3
If it ain't broke, don't fix it! - Bill Tilden
While the tendency may be to do a bit more tinkering, just make a few minor adjustments, the results may make for a big disappointment. Sometimes when we get into the flow of peak performance it's best to just go with it - enjoying the success while it lasts. If, on the other hand, things aren't working for you, then perhaps it's time to evaluate your skills and make a few changes. Everyone falls apart once and a while. Take a close look at what's not working. No need to panic if things aren't going the way you would like - it's just time for a bit of reevaluation and a lot more practice. I'll just take a positive, proactive approach to getting everything back on track!
July 2
Heart in champions has to do with depth of your motivation and how well your mind and body react to pressure - that is, being able to do what you do best under maximum pain and stress! - Bill Russell
Pressure is often the true test of our commitment and motivation.Those who throw in the towel at the first sign of a little opposition or difficulty won't get very far. A little bit of pressure can help us to bring out our best. The depth of our motivation can also be tested by how well we overcome the obstacles that may stand in the way of our working out at all. Heart is the ability to rise to any occasion no matter what the circumstances. Resist giving in, hang tough and keep on fighting. Pressure will enhance my performance, not crush it!
July 1
You must sacrifice, train, do everything possible to put yourself in a position to suceed! - Joe Falcon
Wanting to be in great physical shape, lose weight, compete at any level or achieve any other fitness goal is a major commitment. We must decide on our goal and then make plans to get there. It takes time, desire, perseverance, motivation, skill, practice and a little luck. Every goal has steps we need to take to reach it. However, the road might not always be smooth, and the end might not always be what we hoped for. It's at these times that we have to be careful not to be too hard on ourselves for falling a bit short. If we put forth our best effort in trying to reach our goal, we should be proud of our achievements. I can be proud each and every time I give my best effort to achieve a goal!
JUNE ... Read more...
June 30
My strongest point is my persistence. I never give up! - Bjorn Borg
How many of us can only wish we have the persistence and perseverance of the great tennis player. Most of us don't have this incredible stick-to- itiveness. We are more apt to lose confidence when we're being beaten or get discourage by lack of results. It's not that there's anything wrong with us: it's just human nature. It takes a special person to stay focused and positive even in the most challenging of circumstances. We can all work on this skill though. We can practice affirming our performance and praising ourselves for our motivation. The more supportive we are of ourselves, the more we'll stay strong when the going gets tough. I will always hang in there no matter what!
June 29
The only way to prove you're a good sport is to lose! - Ernie Banks
Because of the overemphasis on winning, it's tough to feel good about losing. However, a loss is an opportunity to see what we are really made of. Every loss has it's lesson. If we lost because we made a mistake that's just a fact of life - it's not something to beat ourselves up about. Someone has to come second and most people, even the pros, do a lot of losing before they are capable of winning. If we failed because we didn't try hard enough or weren't prepared, we probably deserved to lose. Losing comes with the territory; I will accept my losses graciously and learn from them!
June 28
A competitor will always find a way to succeed! - Nancy Lopez
Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It's all a matter of pride. Every time we fall into an athletic slump, we run the risk of throwing in the towel, giving up, losing confidence. However, the true competitors will use these opportunities to help motivate themselves to work a little harder and hang in there longer. If we lose faith and give up, we miss out on a chance to reach the goals we set for ourselves. In good times and in bad, I will always believe in my skills!
June 27
The only discipline that last is self- discipline! - Bum Phillips
Even in the best of exercise classes or the most reliable workout partnerships, we still may find ourselves losing motivation and discipline despite the best efforts of our instructors, coaches or exercise partners. What we find is that no matter how charismatic the class teacher or how persistent our friends, it is ultimately ourselves who must self-motivate, self-discipline and self-affirm. The desire to be successful can only be achieved when we find the energy and perseverance within to reach for and finally attain our goals. I am a disciplined athlete - I can motivate and encourage myself!
June 26
Faith in our abilities is an important thing to foster! - Julius Erving
When we believe in what we can do and know that we can trust in ourselves, we will be able to accomplish a great deal. Confidence allows us to take risks and be creative in ways that we cannot if we are always questioning and second-guessing our abilities. Building confidence isn't easy but it does come with time. The great thing about confidence is that it grows along with our skills. The more we work, the better we get, and the stronger our confidence will be. We will be successful if we match our abilities with our faith in them. I will have confidence in my abilities!
June 25
There are hours of hard and lonely work that rarely get talked about! - Grete Waitz
Plain and simple, exercise is hard work. Sometimes it seems very hard just to get out of bed in the morning to go work out. But is usually well worth the effort. We don't always need ambitious goals to work toward but our personal goals are just as important. Realize that what seems hard to do one day may seem easy the next. As we keep working diligently and consistently we can see our goals come into focus. We have to remember to not only look at the moment of success but all that moments that lead up to it. I will give myself credit for all the hard work that I do!
June 24
If you give up when things are getting tough, you will never know what you could have accomplished if you hadn't quit! - James J. Corbett
No matter what the circumstances, there is always a little left that you can give. And you won't be disappointed if you make the decision to stick with it. In any exercise program you will hit some rough spots that feel insurmountable, but you will get beyond them. You may feel you aren't making any progress or that it just doesn't seem worth it to continue. This is the time to get yourself psyched up to keep plugging away. I am always willing to keep working to reach my goals!
June 23
Nothing's monotonous if you love what you're doing. I love to train! - Tracy Caulkins
If we enjoy what we are doing we will do it more often and get more out of it. Because most sports involve repeating an activity over and over again, we need to find something that we really enjoy so that we are absorbed in it completely. That repetition is essential for reinforcing how we should move and the most efficient way to do our exercise. Training should be fun. I have made the commitment to work out and to enjoy myself while I am doing it!
June 22
Most people miss the importance of the mental outlook in sports! - Billy Martin
Missing the mental part of our sport is a common error that we all make. Our mental attitude is key both in the way we approach our workouts and the way we execute them. We need to have the right mental attitude to prepare ourselves fully for exercising or competing. We have to think out carefully what we want to do and how we want to do it. The right mental attitude encourages and supports our efforts. If we engage our minds before we get our bodies moving we can tap into our strengths and overcome our weaknesses. I'll tone up my mental outlook while I tone my body!
June 21
If you make every situation a life-and-death experience, you'll be dead a lot! - Dean Smith
No race, game, event, match is a live-or-die situation, no matter how much it may feel like it at the time. When it feels like a loss would be the end of the world you can be sure that no matter how bad the outcome, you will recover. When it feels like a win will change your whole life, no matter how good the outcome, you'll eventually come down to earth. It's the same for noncompetitive situations. If we torture ourselves about not performing to our expectations or aspirations, we'll be worse off - both physically and mentally. Performance is important to me but I will keep it in perspective!
June 20
Pressure? I don't mind pressure. The only pressure I'm under is the pressure I put on myself! - Mark Messier
Some of the most intense pressure we experience comes from ourselves. Because we are usually our own harshest critic, we are also the most demanding about our performance. A little pressure can be great for testing our limits and improving our performance. It can really bring out our best but putting unreasonable demands on ourselves will only set us up to fail. Pressure can actually help us perform better and give us a little extra dose of inspiration rather than making us choke. I won't crumble under pressure - I will use it to my advantage!
June 19
There's a big difference between conceit and confidence! - Johnny Unitas
Conceit is bragging about yourself. Confidence means you believe you can get the job done. It's great to be confident; one of the most important keys to success. You deserve to have confidence in yourself. You work hard, you put in the time. Bragging about your accomplishments makes people feel uncomfortable and inadequate. You don't have to go around letting everybody know that you have infallible faith in your abilities, but you can make certain that you let yourself know. Trusting yourself and your abilities is a big step towards success. I believe I can get the job done!
June 18
My goal was always to be the greatest athlete that ever lived! - Babe Didrikson Zaharias
Lofty goal ... "the greatest athlete that ever lived". She fulfilled her dreams. We, however, may not entertain such lofty thoughts. Our goals may be much simpler but the important thing is to have goals - what they are depends entirely on what we want to accomplish and what we are capable of doing. All goals should have on thing in common. They are clearly defined and are something that requires us to stretch our abilities. Today I will create specific goals to work toward!
June 17
Attitude is everything! - Sam Snead
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!
June 16
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!
June 15
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!
June 14
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!
June 13
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!
June 12
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!
June 11
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!
June 10
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!
June 9
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!
June 8
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!
June 7
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!
June 6
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!
June 5
Sport and exercise should always be fun!</ b> - 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!
June 4
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!
June 3
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!
June 2
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!
June 1
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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May 31
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!
May 30
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!
May 29
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!
May 28
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!
May 27
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!
May 26
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!
May 25
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!
May 24
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!
May 23
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!
May 22
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!
May 21
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!</ span>
May 20
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!
May 19
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!
May 18
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!
May 17
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!
May 16
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!
May 15
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!
May 14
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!
May 13
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!
May 12
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!
May 11
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!
May 10
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!
May 9
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!
May 8
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!
May 7
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!
May 6
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!
May 5
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!
May 4
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!
May 3
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!
May 2
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!
May 1
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!
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April 30
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!
April 29
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!
April 28
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!
April 27
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!
April 26
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!
April 25
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!
April 24
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!
April 23
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!
April 22
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!
April 21
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!</ span>
April 20
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!
April 19
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!
April 18
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!
April 17
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!
April 16
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!
April 15
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!
April 14
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! </ span>
April 13
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!
April 12
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!
April 11
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!
April 10
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!
April 9
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!
April 8
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!
April 7
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!
April 6
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!
April 5
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!
April 4
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!
April 3
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!
April 2
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!
April 1
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...
March 31
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!
March 30
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!
March 29
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!
March 28
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!
March 27
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!
March 26
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!
March 25
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!
March 24
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!
March 23
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???
March 22
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!
March 21 </ span>
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!
March 20
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!
March 19
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!
March 18
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!
March 17
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!
March 16
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!
March 15
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!
March 14
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!
March 13
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!
March 12
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!
March 11
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!
March 10
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!
March 9
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!
</ span>March 8
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!
March 7
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!</ i>
March 6
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%!
March 5
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!
March 4
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!
March 3
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!
March 2
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!
March 1
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...
February 28
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!
February 27
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!
February 26
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!
February 25
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!
February 24
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"!
February 23
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!
February 22
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!
February 21
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!
February 20
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!
February 19
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!
February 18
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!
February 17
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!
February 16
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!
February 15
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!
February 14
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!
February 13
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!
February 12
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!
February 11
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!
February 10
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!
February 9
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!
February 8
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!
February 7
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!
February 6
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!
February 5
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!
February 4
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!
February 3
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!
February 2
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!
February 1
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!</ b>
JANUARY ... Read more...
January 31
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!
January 30
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!
January 29
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!
January 28
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!
January 27
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!
January 26
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.
January 25
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!
January 24
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!
January 23
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!
January 22
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!
January 21
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!
January 20
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!
January 19
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!
January 18
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!
January 17
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!
January 16
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!
January 15
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!
January 14
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!
January 13
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!
January 12
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!
January 11
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.   ; & nbsp; We should never settle for less than we can achieve!
January 10
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!
January 9
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. &nbs p; You want to be the best you can be and that should be evident in each and every workout!
January 8
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!
January 7
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!
January 6
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!
January 5
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!
January 4
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!
January 3
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!
January 2
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!
January 1
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!
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