Tag Archives: self-improvement

16 Characteristics for Success

5 Aug

San Antonio SpursOnce again, this is borrowed from a poster I found hanging on the wall of a high school weight room where I work with an area swimming and diving team.  Another gem.

ALWAYS Compete!

Do EVERYTHING to the best of YOUR ability!

Practice is EVERYTHING — How we practice defines who we are.

Always protect the TEAM

No Whining, No Complaining, No Excuses!

If you’re 5 minutes early, YOU’RE LATE!

16 CHARACTERISTICS FOR SUCCESS:

  1. Make a commitment
  2. Be unselfish
  3. Create unity — come together as never before
  4. Improve every day as a player, person, and student
  5. Be tough
  6. Be self-disciplined — do it right, don’t accept less
  7. Give your best effort in everything you do
  8. Be enthusiastic
  9. Eliminate mistakes — don’t beat yourself
  10. Never give up
  11. Don’t accept losing
  12. Permit no self-limitations — expect more of yourself
  13. Expect to win
  14. Be consistent
  15. Develop leadership
  16. Be responsible

Get STRONGER, Get FASTER!

Your thoughts?

Happy New Year! (it’s resolution time)

7 Jan

Happy New Year, once again, and welcome to the end of the first full week of 2016.  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.

Get STRONGER, Get FASTER!

Your thoughts?

Winners Never Quit and…

19 Nov

“Winners never quit and quitters never win.” – Vince Lombardi

“If at first you don’t succeed, try, try again.” – William E. Hickson

“When the going gets tough, the tough get going.” –  Joseph P. Kennedy

I’m sure you’re familiar with these quotes.  They all speak to the same concepts — persistenceperseverance, and overcoming adversity.

Here’s some advice: Forget all that stuff.  Accountabilityself-development, and self-improvement are overrated.  And, it takes a lot of work to make yourself better.  Why expend all that effort?  I’m pretty sure no one ever improved their lot in life — academically, athletically, personally, or professionally — by working hard to make themselves better.

Are you a student who doesn’t care for a teacher, classmate, or class?  Don’t particularly like homework and studying?  Struggling with a certain subject or course? Are you just plain tired of school?  Just quit.

Are you an athlete whose coach is not giving you the playing time you feel you deserve?  Teammates not helping you get the exposure and recognition to which you’re entitled?  If you’re not satisfied with your playing time — or any other aspect of your sport participation… walk away.

Are you a business professional who’s just plain tired of the day-to-day grind?  Experiencing difficulty with a job-related role, responsibility, or task?  It may be time to put in your notice.

Having trouble communicating, interacting, and coexisting with family and friends?  It’s obviously their problem (no matter how many of them there are) because it certainly can’t be you.  You should suggest to all of them that they “look in the mirror” and engage in some serious soul-searching and attitude adjustment, and learn to adjust to your perspective.

And another thing: I’ve always encouraged my kids to talk directly with adults — teachers, coaches, supervisors, etc. — to discuss and resolve any issues that may exist, before I got involved.  I wanted them to deal with differences of opinion and adversity, and learn to “fight their own battles.”  But maybe I had it wrong.  Why should a kid have to swallow his/her pride and check his/her ego when a “helicopter” parent, living vicariously through their kid, is willing to confront his/her “tormentor?”  It’s much easier just to let mommy and daddy fight that battle for you.

Let me know how that works for you.

On a serious note, NO ONE should EVER tolerate verbally and/or physically abusive behavior from ANYONE!

Quitting is becoming an epidemic.  Are you infected?

Get STRONGER, Get FASTER!

Your thoughts?

Goal-Setting for Athletes

12 Nov

The winter sports season is upon us, which means that winter sports athletes should have been actively preparing for the coming season (especially those not involved in a fall sport).  Improving sport-specific skills and strength and conditioning should be priorities for basketball players, swimmers, and wrestlers.

All four of my children were basketball players.  They all played other sports, as well, but basketball was the “common denominator.”  Prior to any season, I always encouraged them to sit down and develop written goals for the upcoming season — team goals and individual goals; performance-related goals and effort-related goals.  I think goal setting is important to any endeavor, not just sports.  Personal, academic, athletic, and professional goals — along with appropriate action planning — help to facilitate a successful outcome.

Here’s an example of what individual goal setting might look like for a basketball player:

Play with AGGRESSIVENESS, CONFIDENCE, and ENERGY

Use your SPEED and QUICKNESS to your advantage

DEFENSE

  • Take away opponent’s dominant hand
  • Interrupt passing lanes
  • Jam cutters
  • Box out and rebound

OFFENSE

  • Change SPEED and DIRECTION
  • ATTACK the basket
  • TAKE open shots
  • Knock down shots
    • Field goals, free throws, layups
  • Use reverse layup and spin move, situationally
  • Shoot pull-up and step-back jump shots when you have the opportunity
  • Look for offensive rebound and put-back opportunities
  • Always look for your team’s best scoring opportunity, on every play

This example is, by no means, intended to be all-inclusive.  It’s just a template and, perhaps a starting point — something to get you thinking and started.

It’s important to have a realistic understanding of your strengths and areas for improvement — to know where you are today, relative to your goal, and where you want to be tomorrow.  The time and effort it takes to invest in your self-development and self-improvement is up to you.

Get STRONGER, Get FASTER!

Your thoughts?

The 4 “A”s of Success for Student-Athletes

7 Nov

First of all, thanks to Athlete Motivation for sharing this, on Twitter.  I’d like to take their tweet and expand on it.

We work with hundreds of athletes at our facility — from scholastic, collegiate, and professional levels.  By far, our highest concentration comes to us from the high school and college ranks.

To a one, the most successful student-athletes with whom we work live and breathe the “4 ‘A’s of Success.”  They are capable, responsible students who work hard — both on and off the court/field — to be the best athletes they can be.  They understand that their ultimate success in school and sports is actually developed away from the classroom and gym or field.  Their practice habits and willingness to prepare are “a cut above” the average student-athlete.

  1. Academics.  Hit the books and make your studies a priority.  I don’t care how talented an athlete you are, academics are the conduit to your future.
  2. Athletics.  Work to develop your sport-specific skills to the best of your ability.  Improve your strength, speed, agility, and overall athleticism.  Dedicate yourself to become a student of the game.  Commit yourself to contribute to the success of your team however you can.
  3. Attitude.  I could go on and on about the impact of positive thinking.  Believe in you.  Approach each day as a new opportunity to improve yourself and be successful.  Be happy and smile… a lot.
  4. Achievement.  There’s nothing better than a sense of accomplishment.  Goal setting and action planning are important components of the achievement process.  Ultimately, action is probably the most important element — you’ve got to work your plan.

Get STRONGER, Get FASTER!

Your thoughts?

The Most Important Game Is Your Next Game

18 Jun

How did you play in your last game?  Did you play as well as you wanted?  Did you play as well as you expected?  Did you play as well as you are capable?

Maybe you played with aggressiveness, or maybe you weren’t aggressive enough.

Maybe you played with confidence, or maybe it was lacking.

Maybe you brought energy, or maybe it just wasn’t there.

Well, here’s the deal:  There’s nothing you can do to change your effort or your performance now.  The game is over.

The key is to analyze and understand your performance — what happened and why it happened — and use that analysis and understanding to gain a competitive advantage… to improve upon your last game.

If you played a great game, work on further improving and reinforcing the things you did well.

If you played a not-so-great game, don’t dwell on it — it’s over.  But make sure you learn from it, and do your best to apply what you learned to your next game.

Because now the only game that matters is your next game.  It’s the most important one, because it’s the next game you can impact.  You can’t play any of the games after the next game until you play the next one.  Do your best to make it what you want it to be.  Make it happen.

Get STRONGER, Get FASTER!

Your thoughts?

Challenge Yourself

19 Mar

“If it doesn’t challenge you, it won’t change you.” – Unknown

What will you do differently today?  What’s your plan of action?  Will you purposefully try to improve upon yesterday, or just go through the motions?  What will you do to make you better?

Do something differently today or, chances are, it will be the same as yesterday.

Wake up 5 minutes earlier than usual.  Extend your day.

Add a few pounds to your usual weight, for each exercise you perform.

Do an additional repetition, for each set.

Reduce your rest interval, between sets, by a few seconds.

Try a new exercise or drill.

Run one more sprint at the end of your workout.

Do one more repetition of your agility drill.

Do another minute on the treadmill or elliptical.

Shoot one more layup. Or free-throw. Or jump shot.

Do one more set of ball-handling drills with your “off” hand.

Read something that will help you take a step toward your goal(s).

Consult with someone who has experience and expertise in an area in which you want to improve.

Go online and find an informational article, blog, or webinar.

Learn something new today.

And, when you wake up tomorrow, do it all again.

Carpe Diem!

Get STRONGER, Get FASTER!

Your thoughts?

Chase Your Dream

15 Jan

What’s your dream?

Dream BIG.

Aim high.

Don’t limit your challenges, challenge your limits.

Aspire.

Push yourself.

Make it happen.

Improve you.

Strive to be the best version of you.

Believe in you.

Carpe Diem.

Get STRONGER, Get FASTER!

Your thoughts?

Make a Difference

18 Sep

Be the change you want to see in the world.” – Mahatma Gandhi

What can you do today to make a difference — a positive impact — in someone else’s life?  Perhaps it’s as simple as a kind word or a thoughtful gesture.  Maybe it’s as easy as saying, “thank you,” or just being kind in the face of adversity.  What can you do to lift someone else’s spirits and improve their day?

What can you do today to make a difference — an improvement — in your own life?  I’m not talking about quantum change.  I am encouraging you to take one step toward a dream or goal.  What can you do to improve your physical, psychological, or emotional well-being?  What can you do to better yourself academically, athletically, or professionally?

So, I guess the question is, what will you do today to lift someone else and become a better you?  It all starts with that first step.

Make a difference.  Carpe Diem.

Get STRONGER, Get FASTER!

Your thoughts?

You Can Do Better

6 Sep

If you think you can do better, then do better. Don’t compete with anyone; just yourself.” – Bob Fosse

You can do better.  You can, I can, we all can.

I’m reminded of this every day, at my Strength & Conditioning facility, working with athletes and active individuals.

But it’s not limited to Strength training.  As a matter of fact, it’s WAY BIGGER than Strength & Conditioning.

Personally, professionally, athletically… you can do better.  But first you have to be honest with yourself – is this the best you can do?

Then you have to want to do better.  Even if it’s just one small change… one small improvement.

You can do better in your daily interaction with family and friends.

You can do better in your daily correspondence with colleagues and coworkers.

You can do better in your daily collaboration with teammates and coaches.

You can do better in the weight room, at the gym, on the field, or wherever you prepare or practice.

You can improve your attitude and level of effort, every day.

You can be more patient, more tolerant, and less judgmental.

You can extend more kindness and hospitality – and express more gratitude – to everyone around you.

You can be a better example, and a better role model, to others.

Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou

Get STRONGER, Get FASTER!

Your thoughts?

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