YOU Are Your Best Motivator

Any endeavor requires motivation in order to make it a success.  Typically, we begin the pursuit of a goal with lots of energy and enthusiasm.  Unfortunately, many of us abandon our dreams, in part because we fail to realize that this high energy won’t last forever.

We may feel highly motivated to begin a new diet or exercise plan, or perhaps a new job or other project.  We are excited about the possibilities.  Then, after a while, we become tired and our initial enthusiasm fades.

That’s when self-motivation becomes important.  That’s when we need to push ourselves.

We shouldn’t allow our motivation to be too dependent on what the scale or mirror says, or what other people say or think.  There’s nothing wrong with external (extrinsic) motivation — sometimes it can be effective — but we need to work on developing our internal (intrinsic) motivation.

Being motivated doesn’t mean we won’t have to struggle with adversity along the way.  There will always be demands on our lives and our time.  There will be obstacles and temptation to derail our efforts.  Things are rarely as easy as they initially seem.  Remember that even when your motivation is low, you are still able to accomplish something.  Low motivation doesn’t have to mean paralysis.

Conversely, when your motivation is high, take advantage of it by taking on more (or more difficult) tasks.

Occasionally, there will be a “bad” day.  There are times in all of our lives when we find it challenging to stay motivated and on course.  Don’t allow yourself to focus on the negative.  Focus instead on what really matters and learn from a negative situation in order to create a better outcome next time.

We can improve our self-motivation when we acknowledge and embrace the realization that we own our thoughts, feelings, behavior, and choices.  We are in control of what we think, feel, and do.  Reflect upon times when your motivation was high and try to determine what you did to feel that way.

Your motivation will be much stronger and consistent when you focus on making conscious choices about what you can do consistently to achieve all of your dreams and goals.

Be accountable when looking at how you define problems and situations.  Think about what you can do — given what is reasonably and realistically within your power — and do it.  Be open-minded and willing to try different things.

Preparation — and the effort you put into preparation — will make it easier for you to follow through, even when taking on more difficult tasks.  Advance planning and forethought can help you to be less dependent on extra motivation.

Focus on progress, rather than perfection.  Incremental change is the key.  Avoid alternating bouts of productivity and inactivity.  Be consistent — do what you can — on a daily basis, and you’ll be pleasantly surprised at what you can achieve over time.  Slow and steady wins the race.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

You Can Go as Far as Your Belief Will Take You

BELIEVE IN YOU!

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Success Requires Commitment

“Some people dream of success while others wake up and work hard at it.” – Winston Churchill

com·mit·ment

/kəˈmitmənt/

noun

the state or quality of being dedicated to a cause, activity, etc.

synonyms: dedication, devotion, allegiance, loyalty, faithfulness, fidelity

Everyone wants to be successful.  But not everyone wants to commit themselves to do what’s necessary to become successful.

Lots of people dream about and wish for success.  But you can’t be successful if all you do is think about it.  At some point, you have to convert those thoughts, wishes, and dreams to action.

You may be waiting for inspiration or motivation to commit yourself to your dreams and goals.  Don’t wait… just get moving and take a step in the direction of your aspirations.  It may seem counter-intuitive, but action precedes motivation.

It starts with your mindset.  You’ve got to make the decision that nothing will hold you back or stand in the way of your success.  Be determined and expect success.

Don’t be vague about what you want to achieve.  It’s hard to commit yourself to something if your vision is not clear and your goal is not specific.

Eliminate distractions and unimportant details, and focus on what’s important.

Be prepared for some challenges and setbacks along the way.  Learn from those experiences.  Focus on those areas you can control, and do your best to stay on track.

Hold yourself accountable by setting short-term (daily, weekly, etc.) goals; telling others (family, friends, etc.) about what you are doing; and surrounding yourself with like-minded, supportive people.  Keep a journal of your progress, and review it regularly.

At times, commitment requires some sacrifice.  If you believe in and are fully committed to your goal, you will be willing to sacrifice. Be willing to step out of your comfort zone.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

It’s Gotta Come From Inside

You can lead a horse to water…

Can passion, enthusiasm, and desire be taught?  How about aggressiveness and confidence?  Can these traits be coached and developed?

Without some seed of inner motivation and desire… I don’t think so.

If you don’t want something as much as someone wants it for you, it’s probably not going to happen.

If you’re not self-motivated, it’s unlikely that anyone else will be able to motivate you.

You’ve got to believe in yourself before you can expect someone else to believe in you.

You’ve got to want to make it happen before someone else can help you make it happen.

Basically, there are two types of motivation that are important for achievement and success:

• Intrinsic motivation is important for any athlete.  The athlete who is intrinsically motivated is self-motivated because he or she loves the game.  The intrinsically motivated athlete wants to be there.  Coaching team sports can be much more effective when athletes are self-motivated.
• Achievement motivation is fueled by an athlete’s competitiveness.  All things being equal between two athletes, the one with greater achievement motivation will be the better athlete because of his or her “appetite” for competition.

Keep in mind, intrinsic and achievement motivation are not limited to athletic achievement and success.  Both apply to academics, career, and every other aspect of our lives.

Conversely, extrinsic motivation, as the name implies, come from “outside” and usually involves changing behavior through reinforcement and/or punishment.  I’ve come to believe that this is ineffective, especially long-term.  Reinforcement and punishment can be effective, but only if the individual on the receiving end is motivated.

• Positive reinforcement involves the use of rewards – praise, helmet decals, prizes, and awards – to increase the probability that a particular behavior will be repeated.
• Negative reinforcement also increases the probability that a behavior will be repeated, by removing an event that is perceived to be unappealing or undesirable.  For example, if a team has a productive practice, the coach could announce that no sprints will be run at the end of the session.
• Positive punishment describes an action that is presented after a behavior, that could decrease the behavior’s recurrence.  Reprimanding a basketball player after a turnover is an example of positive punishment.
• Negative punishment is the removal of something valued.  Loss of privileges or playing time (benching) are examples of negative punishment.

Carpe Diem! Believe in you! Push yourself! Make it happen!

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

The Power of Positive and Possible

A few months ago, I shared an article about “possibility thinking.”

I’ve also blogged about The Power of Positive Attitude and The Power of Positive Self-Talk.

There is a strong and undeniable link between POSITIVE and POSSIBLE.

Needless to say, I really believe in the power of positive thinking and a “can-do” approach to anything and everything — school, sports, work, and life.  In my business, I witness it every day.  Athletes with a strong belief in themselves have an uncanny knack for success.  They expect success.

These individuals demonstrate a willingness to work through adversity, “stay the course,” and follow their dreams.  It’s not that they don’t encounter obstacles along the way, they are simply too focused on and passionate about their goals to be sidetracked.  They believe in themselves and what they are doing.  They refuse to quit.

Positive people are much more likely to look for/see the success potential, in every situation.  They realize that there is good in every day, even if every day is not perfect.

Positive thinkers see the opportunity in every difficulty, and not the difficulty in every opportunity (to paraphrase Winston Churchill).

Positive thinking is a possibility creator and a door opener. It enables you to do virtually everything better than negative thinking will.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

5 Ways to be More Confident

I saw this recently on social media, and thought it was worth sharing.

Believe in you.

Be your best. Do your best. Give your best.

Work hard, stay positive, and good things will happen.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Your Goals Won’t Achieve Themselves

Question 1: What do you want to do? Who do you want to be? Where do you want to go?

Question 2: What are you doing to make that happen?

You can’t wait and wish for something to happen.  If it’s important to you — something you really want — you’ve got to make it happen.

Don’t wait for inspiration or motivation, just get moving and take a step in the direction of your desired goal.  It may seem counter-intuitive, but action precedes motivation.

Sometimes, getting started (and staying on course) may seem a little scary, but you’ll be surprised by how much the fear and apprehension subside once you get going.  Once you take action — even the smallest step — toward your goal, you will feel empowered, energized, and motivated.

• Focus on your dreams and goals, and don’t allow yourself to be discouraged or distracted by short-term adversity and obstacles.
• Stay determined, even when things aren’t going as planned.
• Take calculated risks; understand that goal achievement will require change, in some way.
• Engage in positive self-talk, and surround yourself with positive and encouraging people.
• Be accountable for your daily actions.

Perhaps your goal requires some assistance along the way.  There are lots of willing and qualified people who can get you started and provide guidance on your journey.  No matter what your goal, identify and acquire the resources you need — equipment, education, assistance, or apparel — to achieve it.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Happy New Year! (it’s resolution time)

Happy New Year, and welcome to the first few days of 2023. Although I’m not a big proponent of annual resolutions, this time of year certainly lends itself to that process for lots of people. If you’re one of them, here are some considerations in your quest for self-improvement:

• Upgrade your pantry and fridge. Replace the high-sugar, refined, processed, and fried foods and snacks with healthier options like nuts, fruits, and veggies.
• Schedule your workout. You’re more likely to commit to a regular workout if you schedule it as part of your day/week as you would any other appointment or obligation.
• Train with a buddy to keep you motivated and accountable. Research shows that you’re more likely to stay on task if you workout with a partner, especially if he or she is more fit than you.
• Try new foods.  Experiment with new recipes and try to avoid stuff that comes out of a bag, package, or box.
• Get your sleep.  You’ll feel and perform better when you are well-rested. Aim for 7-8 hours of shuteye per night.
• Try a new activity.  If your current routine is getting stale, move on. Finding an activity you enjoy increases the likelihood that you’ll make it a priority.
• Take a break.  Set aside time in your daily calendar for two 15-minute breaks — one in the morning and another in the afternoon. Go for a walk, listen to music, or grab a healthy snack to improve productivity.
• Get more color in your diet. Try to include at least three colorful fruits and vegetables on your plate at breakfast, lunch, and dinner. Colorful meals are packed with antioxidants and nutrients to help fight illness and decrease inflammation.

Best wishes for a healthy, happy, and prosperous 2023.  HAPPY NEW YEAR!

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

New Year, New and Improved You

No matter how good you are, everyone has room for improvement. How will you improve yourself in 2023? Here are a few thoughts:

Do Something

Challenge yourself to develop a new skill. Start a new project. If it’s making you better — taking you in a positive direction — continue and improve what you did in 2022. Commit yourself to self-improvement in some area. If you’re not satisfied with a certain area of your life, do something about it. Then, keep doing it… every day. The cumulative impact will be considerable.

Get Moving

Inactivity is the enemy of productivity. Get started. Take action. Move. Nothing will change until you get going. Beginning a new endeavor can seem daunting, but Chinese Philosopher Lao Tzu reminds us, “The journey of a thousand miles begins with one step.”

The best and brightest individuals in every field were once beginners. No one starts as an expert. The greatest accomplishments all have the same common denominator: At some point, someone was willing to take the first step toward greatness, even if they didn’t realize it at the time. American Author Zig Ziglar said, “You don’t have to be great to start, but you have to start to be great.”

Be Confident

Believe in yourself. You have positive attributes. You have strengths and skills. Use positive self-talk as a motivator. Surround yourself with people who are positive and encouraging. Learn to view setbacks as nothing more than learning experiences — steps on the path to success. “Believe you can and you‘re halfway there.” – Theodore Roosevelt

Risk New Things

You know the “definition” of insanity: “Doing the same things over and over, and expecting different results.” Take a chance. Be open-minded and adventurous. Step out of your comfort zone. Go out on a limb — that’s where the fruit is. Change can be scary, but it is a necessary component of progress. “Nothing ventured, nothing gained.” – Ben Franklin

Stick With It

Creating a better you won’t necessarily be easy. Some days will be better than others. There will probably be some obstacles and growing pains along the way. Be consistent and be persistent. Follow your plan and do something to move forward, every day, especially on the “low-motivation” days. Don’t give up, don’t give in.

Then, Be Ready for Big Surprises

You’re as good as you think you are, and as good as you want to be.

HAPPY NEW YEAR!

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

A Visit from St. Nicholas (The Night Before Christmas)

‘Twas the night before Christmas

When all through the house

Not a creature was stirring, not even a mouse.

The stockings were hung by the chimney with  care,

In hopes that St. Nicholas soon would be there.

The children were nestled all snug in their  beds,

While visions of sugarplums danced in their heads.

And Mamma in her kerchief and I in my cap

Had just settled down for a long winter‘s nap.

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters, and threw up the sash.

The moon on the breast of the new-fallen snow

Gave a luster of midday to objects below.

When, what to my wondering eyes should appear,

But a miniature sleigh, and eight tiny reindeer,

With a little old driver, so lively and quick;

I knew in a moment it must be St. Nick.

More rapid than eagles his coursers they came.

And he whistled, and shouted, and called them by  name:

“Now Dasher! Now Dancer! Now Prancer and Vixen!

On Comet! On Cupid! On Donder and Blitzen!

To the top of the porch, to the top of the wall!

Now, dash away! Dash away! Dash away all!”

As dry leaves that before the wild hurricane  fly,

When they meet with an obstacle, mount to the  sky,

So up to the housetop the coursers they flew

With a sleigh full of toys, and St. Nicholas,  too.

And then in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his  foot,

And his clothes were all tarnished with ashes and soot.

A bundle of toys he had flung on his back,

And he looked like a peddler just opening his  pack.

His eyes how they twinkled! His dimples how  merry!

His cheeks were like roses, his nose like a  cherry.

His droll little mouth was drawn up like a bow,

And the beard on his chin was as white as the  snow.

The stump of his pipe he held tight in his  teeth,

And the smoke, it encircled his head like a  wreath.

He had a broad face and a little round belly

That shook when he laughed, like a bowl full of  jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of  myself.

A wink of the eye and a twist of his head

Soon gave me to know I had nothing to dread.

He spoke not a word, but went straight to his  work,

And filled all the stockings, then turned with a  jerk.

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose.

He sprang to his sleigh, to his team gave a  whistle,

And away they all flew, like a down of a  thistle.

But I heard him exclaim as he drove out of  sight,

“Happy Christmas to all, and to all a good  night.”

— Clement Clarke Moore, December 1823