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Compound Interest & How It Affects Your Life

Here’s a question for everyone:

If given the choice between a million dollars and a penny that you would get 30 days from now, what would you choose?

Now what if I told the million dollars will be a million dollars but the penny will double every day (Day 1 = .01; Day 2 = .02, Day 3 = .04, etc), what would you choose then?

If you chose a million dollars then congratulations you’ll be RICH on day 30, but if you chose the penny then congratulations you’ll be even RICHER!!  How does that work, you ask?

Let’s do the math:

compound-interest-math

That’s the power of compound interest.  This is not a new concept and anyone that has a 401k or retirement fund should understand it.  But how does it relate to what we do every single day?  The formula for success in anything, is a few simple disciplines, repeated every day. Decisions you make on any given day will compound on itself over time.

This can either work for you or against you. Let me explain with a few examples.  Let’s say you make a decision today to eat one medium sized donut.  The calories in that one donut is 195.  Will that one donut affect your diet today?  Probably not.  195 calories can easily be worked off.  But what if you had a donut every day for 30 days?  That’s a total of 5,850 calories.  Will those 30 donuts affect your diet?  Probably so, but you could still work that off if you made a decision to stop after 30 days.  But what if you had a donut every day for 6 months?  That’s roughly 35,100 calories and not good calories mind you.  Will that affect your diet?  Absolutely.  If you ate a donut every day for 6 months you would absolutely see the effects and not in a positive way.  That’s compound interest working against you.

compound-interest-working-against-you

Let’s see how it can work for you. What if you decided to run 1 mile today?  Will running 1 mile once affect you today?  Probably not.  Sure you might be hurting from that mile, but one day of it won’t all of sudden put you in Olympic athlete shape.  But what if you ran 1 mile every day for 30 days?  That’s 30 miles ran.  Will that affect you?  Possibly.  We’re getting closer and you’re starting to develop a healthy habit.  Now what if you ran 1 mile every day for 6 months?  That’s 180 miles ran.  You’re probably still not in Olympic athlete shape, but you’ve built a solid foundation to grow from and can start adding mileage much quicker.  In fact, if you started running just 1 mile a day, eventually you would want to add to it and it’s recommended that you add just 10% per week to help avoid injury.  Now let’s say instead of 10% you decided to increase your daily mileage by 5% per week.  Easy enough.  At the end of 6 months your daily mileage would be 3.39 miles per day.  If you kept that exact mileage up for 180 days you would have ran 610.20 miles.  That’s roughly 25 miles per week.  The impact on your health and training would be tremendous.  Chances are, you’d increase your mileage faster than that, but you would have created a daily habit that will stick with you and the compound interest effect would build on itself putting you in position to accomplish just about any goal.

compount-interest-working-for-you

Each day comes down to a bunch of small decisions that at the time doesn’t seem like a big deal and for that day they’re not, but that same decision made every day can compound either for you or against you. As an athlete you make decisions every day on preparing for your sport.  You might decide to cut the workout short one day then the next then the next and so on.  Thinking that not running one of the sprints or not doing the last set would ever hurt you.  It’s just one day, right?  That decision will absolutely affect your performance and not in a good way, but the great thing about compound interest is, you can make it work for you.  If you make a decision to put in just a little bit of extra work every day, over time that will have a huge impact on how you perform.


We often see success and think it was luck or maybe just a bunch of natural talent, but what we don’t see is all the blood, sweat and tears put into the daily work. Walter Payton, one of my favorite athletes of all times, had off season workouts where he literally ran until he threw up.  How many of us can say we’ve pushed ourselves that far?  And more importantly, how many of us can say they’ve pushed themselves that far EVERY DAY?

Today that changes. Make a commitment that you will take each and every decision serious no matter how big or small.  The small decisions are not always the most fun, but when you compound them over time, they can and will have a huge impact.  Remember, the formula for success in anything, is a few simple disciplines, repeated every day.

Attack the day by handling the simple disciplines.  It may only be worth a penny today but compounded over time it may be worth millions!

 

“If you think small things don’t matter, think of the last game you lost by one point.”

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Things to Consider while Motivating an Athlete

Motivation is very important to start up with any athletic career. Motivation comes from your family members, past disappointments, or even previous successes. Some get motivated by movies based on real lives.  An example would be boxing think the Rocky series.  There are three categories where motivation falls.  These are incentives, fear or through purpose. Fear can quickly motivate people but over time, it can lead to disloyalty, athletes who are motivated by fear are not so much trying to achieve as they are trying to avoid something like making a mistake or losing a position. Motivation through incentives attract them more.  An example would be prize money, trophies and certificates, etc but it stays for less time because then there comes the point where they want more and bigger incentives as well.


The most effective one is the purpose of motivation it changes the way an athlete thinks about their roles and their point of coming to practice.  This give them a lot of motivation. There are certain points to be considered which help in motivating an athlete in a better way and some of them are as follows:

  1. Realizing that different people have different motivation styles

Every person is different from another; some are motivated by challenges, some by appreciation, some through recognition and few by quality. Every athlete takes it differently you can figure this out through discussion. If one likes to be challenged then challenge a teammate against him or her to compete against each other.  Show appreciation with positive feedback and both athletes should get better from it.

  1. Giving your athletes an incentive

Take the time to develop caring, honest, trusting and a genuine relationship with your players’.  In this case athletes will work harder and longer in respect of that person who cares and genuinely believes in them.  In this situation, the athlete will be willing to work harder to reach the goal of either the team or the goal they’ve set out for themselves.

  1. Modeling yourself first

First of all, it’s important to lead by example.  Athletes follow what they see.  If you want someone to work hard, you better be working hard for them.  If you want to see someone putting the extra effort you better put extra effort toward them. You should be a role model for your athletes whose footsteps they should follow.

  1. Knowing your athletes better

Check with your athletes to know that what you are communicating to them is understood, their needs and their wants.  Sit and talk to them about how things can be improved.  Get to know what’s inside them and be willing to incorporate it at some point.  The bond between an athlete and a coach is critical to the success of everyone involved.

  1. Keeping athletes updated about the circumstances

No one is motivated to start a task if it’s not clear about these specific terms; when, where, how and why.  Think about any questions that your athletes might ask, so you can be clear with them in order to not to get any confusion and set the right expectations.  Be clear about when, where and how but most importantly be sure that your athletes know ‘why’ they are being asked to do what you want them to do.

 

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Five Ways to Motivate Yourself for Exercise

Five Ways to Motivate Yourself for Exercise

Exercise is really good for your body as well as the mind. It helps tone the muscles and give your body the desired shape. It helps you feel fresher and revitalizes your body. It not only burns the fats but also helps your body become more flexible.


A person who exercises regularly is more active and healthy. He feels calmer and does not lose his temper easily. He knows the meaning and importance of struggle in his life. So exercise is the secret to a successful life. We know how difficult you find it to work out as it seems more like a burden and you feel too tired to indulge yourself in exercise. You always feel lazy and lethargic but that can only be treated by being more active and exercising regularly. If you need the push for being motivated enough to exercise, then here five easy ways to motivate yourself:

  1. Personal Incentives

There should be some kind of motivation that pushes you away from the couch straight to the jogging track. You need to find that inner motivation. It can be anything that is going to be more tempting than spending the whole day sitting in one posture. Some of the personal incentives can be like:

  • To have a slender and attractive body shape.
  • To make your bones stronger.
  • To let the scale show a smaller number each time you step on it.

If these motivations are not enough think about the negative effects of obesity like heart attacks or high cholesterol level that can cause serious consequences.

  1. Set Goals you can Easily Follow

It is always ideal to set realistic goals that are easy to be followed by you for example if you plan to jog then try starting with a shorter time span like for 15 minutes and then increasing the time on a weekly or daily basis. This will help your body get used to the workout routine without tiring and demotivate you even before you start. Thus, it is always ideal to aim for tough workout routines but approach them slowly as it will also help you stay interested in the whole exercise as you get to do something extra every now and then.

  1. Do Something You Enjoy

Why engage yourself in strenuous jogging if you don’t like it? Trust us it will kill your mood, more than it burns those fats. Exercise is a necessity but it is not necessary that it should be boring you can try something you enjoy like kickboxing or dance that burns the fats while you enjoy it.

  1. Make a Proper Schedule

You need to plan a schedule that also accommodates your workout routine in your hectic tedium. The most common excuse for not exercising is that you don’t have time and you need to grow out of it.

  1. Don’t Let Failure Discourage you

There are days when you don’t live up to your expectations whether those expectations were born inside or outside the gym just don’t give up.

As athletes, exercise, or for most of you that’s reading this, is a huge part of an the journey to becoming the greatest you can be at whatever sport you want to play.

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Five Ways to Motivate Yourself to Become a Successful Athlete

Five Ways to Motivate Yourself to become a Successful Athlete

An athlete needs tremendous amounts of motivation not only at the start of his career but before and after every match. As an athlete, you need reassurance that you can do it. You also need appreciation and criticism to improve your performance with every other step taken.


It is easy to motivate others as compared to motivating yourself but the real motivation comes from within. A player needs inner motivation several times before and during the game. Before taking your position, every time you fall and every time you make a wrong decision you need to encourage yourself to move on because definitely the coach cannot  be with you all the time. So, you need to build up the courage and motivation inside your minds throughout the game and your career because self-motivation never needs to stop. Here are five useful ways to motivate you to aim and achieve higher:

  1. Believe in Yourself

For every person whether he is an athlete or not, there is dire need of self confidence. If you do not believe in yourself you can never get off a couch and start practicing even. Even if you are on the verge of starting a new career or you have spent successful years in the game without self motivation then you have to start doing it today. Never blame others for a loss or defeat rather take the responsibility of your mistakes and let them be your guiding principles as they would motivate you to believe in yourself to overcome such mistakes in future.

  1. Working Hard

Hard work is a motivation in itself because every time you emerge victoriously you get motivated to perform even better. When you work too hard for something you never get bored or disinterested from it and the adrenalin that rushes throughout your body due to the efforts you have put in revitalizes and refreshes not only you but also your self-motivation levels.

  1. Setting up Realistic Goals

You need to be realistic enough to assess your strengths and weaknesses. This assessment helps you set goals that you can achieve easily with some effort and good spirit. However, these achievements help restore the good spirit in you that motivates you to perform better and never give up. If you aim too high to be able to achieve it you are more likely to feel discouraged and lose interest.

  1. Looking Beyond Failure

It is important to know that failure is part of life and it should never demotivate you as failure is not a permanent phase rather it is a step towards success. One need to be persistent and that persistence helps you motivate yourself at every step you take that, yes you can do it. Thus, a player never has to feel disheartened by a loss rather look at its causes and try to improve.

  1. Having a Role Model

When you need self-assurance that you can do it then it is helpful if you look for a role model who can help you make your decisions easily. This is motivational because every time you are stuck you can just think and decide what your idol would do at this very juncture.

Whether your a coach or an athlete to be successful you have to find ways to motivate either yourself or the athlete your coaching.  As long as you work toward getting better from every failure and every win then success will eventually find you!

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Why Coaches Have to be The Motivators for Athletes?

Why athletes rely on their coaches to be their principle motivators and how coaches can be better motivators for the athletes on the field.


A life of an athlete is not a miraculous one. They have to face tough competition and hard training almost every day to perform. Whether it is an individual sport or a team sport, just grueling away every day, working out, practicing, developing strategies, memorizing plays and to maintain their pace every time. It’s tough and it can break the best of people. The problem is, when we look at athletes, we look at their physical perfection and their physical performance. Anyone on the outside rarely thinks about the emotional and psychological pressure that these athletes face every day.

No one outside the dressing room could even begin to comprehend the struggle that each athlete goes through. In that struggle, there is a major probability that they will have a lack of faith, lose their confidence which results in lack of motivation. Motivation is a beautiful thing. It ca be derived out of simplest of things and yet it can do wonders for a person’s ambition and determination. It is much more important in the books of athleticism. The preacher and the teachers of that book are the coaches.

You Are A Coach

The coach plays a crucial part is the lives of an athlete. A coach is that stable figure amid the chaos that can give an athlete the support that he so much requires to be motivated and perform at their best. The coach is not only telling them the strategies or the game plan; a robotic instructor could do that. A coach tells you how to play the game, how to win it because he is the person that knows everybody out in that field or ring or arena and he has lived through that routine of an athlete with him so it is natural that an athlete looks up to him as the guidance provider, the mentor and the motivator to give him the right direction. This is where the coach has to bring forth his/her A game forward and motivate his/her athlete/s to perform the best.

Motivate Your Athlete as A Person – You know where each and every player comes from. If you are a good coach you will see them as individuals, you will know their back story, where they come from, why they want to play, why they want to be an athlete. You are the one who has to listen because knowing them will help you motivate in their time of need. When they are down, you can remind that athlete why he is playing. Motivate him/her with the things that made him/her play in the first place and remind him/her why he/she cannot give up.

Bring the Right Attitude – As a coach, you are a neutral assessor of each and everyone of your athlete. You know which one of them is good and you know which one is standard. You know who needs some serious hard time and who needs appreciation but you do not get biased. All of them are equal for you. You give all of them your appreciation, you motivate them all together, you appreciate them all together. You do not get to pick sides because you are on everyone’s side and this is how you motivate every one of them to perform.

Make a Team – if you have a team that is playing for you, they are looking up to you to guide them. You do not let any single athlete on your team down. You build a team – a cohesive unit. A unit that lives, breathes and plays as one. That is your job to motivate them to play for each other, to play as one and single entity so not one athlete could step out of line because you instill in them that motivation that they are one body and they rise as one body and they fall as one body and you are the head of that body.

As a coach, you have the toughest job. You’re not playing yet you are. You are not killing yourself on the field and yet you are and you are not living an athlete’s life yet you are and that is why you are an athlete’s counterpart. You are the brightness and the positive in their life that could get them out of the darkness and insecurities.

Be the BEST coach, mentor, teacher and motivator you can be!!

For more Mental Toughness.

 

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Motivational Quotes for Athletes – 5 Super Motivational Quotes to Inspire Any Athlete

If you’re looking for motivational quotes for athletes, you’re reading the right article. Of all the people in the world, athletes are the ones who seem to understand the concept of motivation more than anyone else. After all, they wake up each morning trying to beat their own records.

Sometimes, however, their coach’s so-called motivational speech loses its effectiveness. It’s a good thing that there are motivational quotes for athletes who are in need of encouragement.

Even if you’re just starting out or you’ve already made a name for yourself, you will be inspired by these motivational quotes for athletes. These words of wisdom will help you improve not only your skill, but your overall personality as well.

 

“It’s not the size of the dog in the fight, but the size of the fight in the dog.” – Magic Johnson, NBA star

There comes a time in every athlete’s life when he or she comes across an opponent who takes him or her by surprise. If you’re smaller than the usual build for athletes in your arena, you have to remember that how much you weigh – or how tall you are – is not always directly proportional to the amount of skill you have. If you’re a big person, use your size to your advantage. However, you still have to watch out for the small guy who just might run circles around you.

 

“Being defeated is often a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant, Columnist

Never giving up is one of the foremost motivational quotes for athletes. Even if your team got squashed by your rival school, that doesn’t spell the end of everything. You’ll just have to learn from your mistakes, move on, and train even harder for the next event. Even old timers are making a comeback to follow their dreams.

 

“To give any less than your best is to sacrifice a gift.” – Steve Prefontaine, runner

Don’t be so modest about your talents. While nobody likes an arrogant athlete, you’ll never be able to come into your own unless you acknowledge your skill. So if you have really fast legs, give them the training they deserve. Don’t slack off or skip practice. Help yourself become the best athlete you can be and take advantage of your natural abilities.

 

“The harder you work, the luckier you get.” – Gary Player, golfer

This is one of the most overlooked motivational quotes for athletes. There’s beginner’s luck – and even dumb luck – in this world. But what you really want to have is true luck. True luck is something you create for yourself. As an athlete, you have the chance to increase your luck by training yourself to your full potential. It’s you increasing the odds of winning in your favor.

 

“You can’t make a great play unless you do it first in practice.” – Chuck Noll

As an athlete, practice could get a little boring. But if you are really serious about improving your skill, then even practice should be taken seriously. How else would you know your strengths and weaknesses? You can’t always expect to perform your best spontaneously during a game without proper practice.

 

It doesn’t matter whether you play by yourself or you play with a team, motivational quotes for athletes will still help you get by.

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Athlete Quotes


We look at athletes for inspirational.  Some of us strive to be in their shoes and some of us simply strive to be better than we were the day before.  Here are some athlete quotes that will motivate and inspire great things.  If you like these athlete quotes then take a look at our triathlon quotes as well.

“One man practicing sportsmanship is far better than 50 preaching it.” – Knute Rockne

“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.” – Doug Williams

“Persistence can change failure into extraordinary achievement.” – Matt Biondi

“An athlete cannot run with money in his pockets.  He must run with hope in his heart and dreams in his head.” – Emil Zatopek

“Age is no barrier.  It’s a limitation you put on your mind.” – Jackie Joyner-Kersee

“Set your goals high, and don’t stop till you get there.” – Bo Jackson

“It’s not the will to win that matters, everyone has that.  It’s the will to prepare to win that matters.” – Paul “Bear” Bryant

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

“Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton

“Champions keep playing until they get it right.” – Billie Jean King

“If you fail to prepare, you’re prepared to fail.” – Mark Spitz

“What makes something special is not just what you have to gain, but what you feel there is to lose.” – Andre Agassi

 

Do you need help setting goals?  Try setting SMART goals!

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Short Quotes | Short Inspiring Quotes


Here are some short quotes to help you focus on achieving great things.  Quotes won’t do the work for you but they can help you focus on what you’re trying to accomplish.  Take a look at these short inspiring quotes and get off the couch so you can start working toward achieving your goal or goals!

If you have any short quotes to share please contact us so others can benefit.

“Whatever the mind of man can conceive and believe, it can achieve.” – Napolean Hill

“You miss 100% of the shots you don’t take.” – Wayne Gretzky

“Every strike brings me closer to the next home run.” – Babe Ruth

“We become what we think about.” – Earl Nightingale

“Life is 10% what happens to me and 90% of how I react to it.” – John Maxwell

“If you do what you’ve always done, then you will get what you’ve always gotten.” – Tony Robbins

“The mind is everything.  What you think you become.” – Buddha

“80% of success is showing up.” – Woody Allen

“Winning isn’t everything, but wanting to win is.” – Vince Lombardi

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford

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Motivational Techniques – The Power of Positive Thinking

Positive thinking is the key to your entire lifestyle.  If you want to achieve a goal you must think and be positive.  If you are negative about achieving a goal you will procrastinate and not want to work toward it.  So here a some tips to thinking positive.

Focus on the important things:

It is very common for people to focus their energy on things that are not important.  When your emotional energy is spent on things that are not important it can be very draining.  The first thing you need to do is to be very clear about what goal you’re trying to achieve and why it’s important to you.  Create a  mission and a vision for your goal.  This will help you take a step back when things get tough and help you decide if it is really worth the energy.  My guess is that if it’s about your goal than it is.  When you are clear about the important goals then you will maintain a positive attitude and negative thoughts won’t take you away from the goal you’re trying to achieve.  Check out our section on goal setting for help creating the plan.

Maintain good health:

Staying motivated and positive also means you must be a healthy person.  It’s hard to have a positive attitude when you don’t take care of your body.  There are three primary things you need to do in order to create a healthy body.  These things include eating right, getting enough sleep each night and of course exercise/training.

Your diet can have a lot to do with the way you feel on a daily basis.  A balanced diet can help you feel good everyday which in turn helps you stay positive.  For example, if you drink too much soda you might create a caffeine addiction which causes headaches.  Headaches can not only cause a negative attitude but you won’t be very motivated to do anything with it.

Eating a balanced and healthy diet means cutting out the fatty foods, the sugars, alcohol (if you’re of age) and other things that get you down.  You should be eating fruits, vegetables, fish, chicken and lots of water.

It’s best to try and get a full 8 hours of sleep each night.  When you’re tired, negative thoughts begin to rush into your brain causing your attitude to shift in the wrong direction.  If you’re well rested, you’re more likely going to take a step toward your goal.

Share:

Another thing you can do to create a positive attitude is to give.  Giving means not only gifts but your time, attention and energy.  Schedule time to give back and your attitude will stay positive and ultimately help you achieve your goals.

Focus on your strengths:

Everyone has strengths and they are good at something.  If you focus on your strengths then you can enjoy the things that you’re good at and this will help you keep a positive attitude.  When you think of a weakness, you think of a negative which will only cause problems at accomplishing your goal or goals.  Take your strength and run with it.

Never let anyone stand in the way of your goal or goals.  They mean something to you and that’s all that matters.  When you get in the morning take one small step by making your bed.  It sounds simple but it sets the tone for the rest of the day by accomplishing the first task of the day.  Once you’ve accomplished the first task then you can accomplish another then another the rest of the day.  And if the day doesn’t go as planned at least when you head home from a rough day you’ll have a bed that is made.

#staypositive