Motivational Quotes – 4

Quotes by Leaders

People can be really smart or have skills that are directly applicable, but if they don’t really believe in it, then they are not going to really work hard.” – Mark Zuckerberg

This quote isn’t directly about athletes, but it speaks a lot of truth. The athletes with a tremendous amount of talent, but don’t believe it. We all know a friend or family member who seemed to just be blessed with athletic talent. But they lacked confidence to pursue their athletic dream.

It comes down to believing in your own ability and having confidence. It’s pushing past the mental block of “I can’t”. It’s not “I can’t” but instead it’s “how.” How will you accomplish what you’ve set out to do?

I recently listened to a podcast about an individual who was born with a debilitating medical condition, which left him legless and missing one arm. It spoke about how he has overcame the victim mentality and how he’s developed confidence. For him, it’s not the hand he was dealt that matters, it’s how he plays it. His name is Nick Santonastasso and his story is incredibly inspiring.

As athletes, overcoming our own mind can sometimes be more challenging than the physical preparation it takes to become a champion. Train your mind as much, if not more, than your body and the success will find you.

Motivational Quotes – 3

Quotes by Leaders

If your actions create a legacy that inspires others to dream more, learn more, do more, and become more, then you are an excellent leader.” – Dolly Parton

I really like this quote for the coaches out there. If you’re currently a coach or hope to one day be one, this would be a great one to stick on your desk. It shows the influence a coach can have on an athlete. Coaches are there to get the most out of their athletes and to push them beyond what they think is even possible.

I’ve had my fair share of coaches in my athletic career with just about every type. They’ve been excellent communicators, mentors, and leaders. But it’s the actions of one coach in particular that sticks out the most in my head, and unfortunately, in a negative way.

This particular coach was more concerned with himself then he was with developing his athletes into the best versions of themselves. He was my high school football coach and he was exactly what every coach should strive not to be.

A coach should try to understand their athletes. They should help their athletes develop positive habits to achieve their goals. And they should not be the one that stands in the way. Instead, they should help pave the way to the ultimate goal.

If you’re a coach, then ask yourself, “Will this help this individual achieve their goals?” If the answer is no, then consider changing it.

Coaches can be great at developing athletes both on and off the playing field. But it’s also critical to understand that a coach can also do more harm than good.

Be the coach that inspires your athletes to dream more, learn more, do more and become more. That’s true leadership!

Motivational Quotes – 2

Quotes by Leaders

Whatever you want in life, other people are going to want it too. Believe in yourself enough to accept the idea that you have an equal right to it.” – Diane Sawyer

It has always come down to whether or not I believe in myself and my abilities to accomplish the goals I’ve set out for myself. Believing in yourself is incredibly powerful and is often the difference maker.

As a collegiate athlete, I accomplished more than most people do. Although I had the talent to be more successful, I simply didn’t believe in myself or believe that I had an equal right at winning at a Division I level.

As a look back at my collegiate track career, I often wonder, “what if”. What if I believed in myself more? What if I stopped worrying about failing and just took a leap of faith?

It’s taking me a long time to realize just how powerful the mental side of life really is. It’s a never ending battle between your physical output and your mental mindset. Once you understand just how powerful it is, well then, you can truly accomplish anything you set your mind to.

If you’re reading this then take the leap of faith, because even if you fail, you’ve won. Failing is learning and learning leads to progress. Progress gets you one step closer to accomplishing your goals.

Motivational Quotes

Quotes by Leaders

It’s been a while since I’ve posted anything but I’m still alive and kicking. Today’s post will start a series of quotes by leaders. I’ll give a little commentary about each quote and it what it means to me. I’ll try to then relate it back to how it can impact an athlete.

Let’s get started.

“Natural abilities are like natural plants, that need pruning, by study.” – Francis Bacon

What I like about this one is the call out on your natural abilities only taking you so far. If you want to be successful long-term then you have to consistently work on it. Many athletes have all kinds of natural abilities but only the most disciplined ones become great. “Pruning” isn’t easy and it’ll take a daily effort at honing your craft.

I think about Michael Jordan who practiced everyday on his craft. It didn’t matter if he was in a scoring slump or simply unstoppable. He was hitting the gym everyday to fine tune his shot and to make himself better.

In many cases, this is why having a reliable coach is critical to an athletes success. When you’re feeling unmotivated (perfectly normal by the way), then they can help get you back on track.

As you reflect on what this quote means to you, try to think about how you can create daily habits to help you progress toward your goal or goals. Progress is more important than perfection. If you’re not taking a step forward (no matter the size) then you’re moving backwards and that’s not a good thing.

Go get to work on “pruning” your natural ability!

Why You Suck At Everything Until You Don’t

We all suck at something until we don’t.  The first time we try something new, we suck at it.  Okay so maybe suck is not the right word.  But should that stop you from continuing to try it?  No, of course not.  The only way you’ll get better, is to continue to try improving how you go about it.  That’s easier said than done of course.  I know for me, one of my biggest fears is failing.  The fear of failure (also called “atychiphobia”) is when we allow that fear to stop us doing the things that can move us forward to achieve our goals.

In some cases, the fear of failure can be so powerful and preventative that we actually end up not moving forward.  Maybe even going backwards.  So how do we conquer the fear of failure?  Well, there are many things out there but here’s what I’ve found to help me:

  • Set Goals – Write your goal down on a piece of paper and place it where you can see it every single day.
    • The more you see it, the more likely you’ll believe it.  If you believe it then you can and will achieve it.
  • Focus on what I’ll learn from it – The chances are the first time you attempt to go after your goal, that you’ll fail at it.  But that’s okay, as long as you learn something from it.
    • Throughout history, the greatest achievements came from failing.  Thomas Edison failed over a 1000 times at creating the light bulb.  But all it took was getting it right, ONE TIME, then history was made.
    • “Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett
  • Find 3 positives from the situation – It’s human nature to find the negative in the situation.  That’s why many of us stop pursuing our goals.  By finding at least 3 positives, you can grow and truly learn from it.  Thomas Edison was asked what it felt like to fail a 1000 times.  His response was simply, “I didn’t fail a 1000 times.  The light bulb was an invention with a 1000 steps.”
    • That statement speaks volumes to how Edison’s mind worked.  He found the positives that helped him to keep moving forward.
    • If we remove the negatives then we can and will find a way to achieve our goals.

None of this means anything if you’re not taking action toward what you want to accomplish.  I’ve said a lot of things so far in my life but until I started taking action they were just words.  And quite frankly, most of it is just words and dreams.  The things I have accomplished i.e. running track at a Division I program and completing a Half Iron-man just to name a couple, were because I sat down with a goal and focused on what I wanted to accomplish.

In the beginning of both of those goals, I kept getting hurt, partly because I was approaching training in the wrong way.  But I learned from each set back to then come back stronger and stronger where eventually both goals were met.

Make a commitment today to take action.  And be prepared to suck at it, at first, then as you learn and keep moving forward, you can have success after success.  Believe it and you can achieve it!

“Our greatest glory is not in never falling but in rising every time we fall.” – Confucius

Written by: Tim Kane

Timothy J Kane, EzineArticles Basic Author

Win The Day

The concept of “win the day” has caught some attention in recent years.   The University of Oregon and their former coach, Chip Kelly, used it to motivate their players to stay on task each and every day.   It’s really pretty simple, but for many of us, including myself, we struggle with the execution of it.

We struggle doing the small tasks daily, that will make a big difference for the goal we’re trying to accomplish.  But why is that?  The only way to truly answer that, is to look at yourself right now, and to figure out what’s stopping you from winning the day and getting you one step closer to accomplishing your goal.

Set a goal, create a plan to achieve it, then go to work.  That’s easy to say and even write, but for a lot of us, we fail at one of those stages.  Maybe even all of those stages.  We might do well at setting the goal but fail to create a plan on achieving it.  Or we might create a plan but fail at executing it.  That’s where “win the day” comes into play.

Take a look at your day.  What will it take today to win it?  Keep in mind that to win, you only have to be 1 point or 1% better.  So for example, if you break out your day into 10 actions, then you only have to complete 6 of those to win the day.  And if you do that 4 out of the 7 days in a week, then you win the week.  If you do that 16 days out of 30 days in a month, then you win the month, so on and so forth.

You can see how that will add up quickly and build up confidence on the goal you’re trying to accomplish.  We often think that success comes down to one big moment, but in reality, it comes down to thousands of smaller moments. Moments that you can either attack and try to win, or moments you can choose to skip and decide to tell yourself you’ll do it later.  That decision may not seem like a big deal, but it’s add up, and eventually, it will bite you.  Think about it as compound interest.  Over time, if applied correctly, your daily actions will eventually build enough of a foundation that it’s not possible for you to fail, at least in the traditional sense.

“Winning is not a sometime thing; it’s an all the time thing.  You don’t win once in a while; you don’t do things right once in a while; you do them right all the time.  Winning is a habit.  Unfortunately, so is losing.” – Vince Lombardi

This is such a powerful quote from the late Vince Lombardi, who has coached, hundreds if not thousands of individual winners as well as created several winning teams.  The power of winning and what it can do for your confidence is such an amazing thing.

Here’s 5 habits all winners share:*

  1. Winners have positive self-esteem – Self esteem is a person’s overall evaluation or appraisal of her or his own worth.
  2. Winners are optimistic – Optimism is expecting the most favorable result from your actions.  Winners not only think positively, they obsess about it.
  3. Winners have positive self motivation – Focus on where you want to go instead of the obstacles in your path.  Drive and persistence will take you to your desired destination.  Don’t allow fear to restrict or defeat your goals.
  4. Winners have a high internal standard – With a high internal standard you’re driven from within and not affected by what others think or the outcome of the situation.
  5. Winners have positive self discipline – You may be motivated to succeed but you have to constantly work toward your goals.  Practice, practice, practice.  Excellence isn’t a one week or one year ideal.  It’s a constant.

Everyone of us can be a winner, but you have to be committed to continuous growth and improvement.  Athletes of all ages can be and should be taught this.  We all know that for most of us, sports will eventually stop, but the value of learning to become a winner can be applied to all aspects of our life.

Losers complain.  Winners train and gain.  Losers seek attention.  Winners earn respect.  Losers blame others for their problems.  Winners find solutions.  Losers live in the past.  Winners learn from their past to better their futures.

It’s time to get excited about YOUR dreams and to take responsibility for YOUR decisions.  Break out your day into smaller actions and start WINNING THE DAY!!!

*Some of this information was taken from, “Psychology Of The Winner”

Written by: Tim Kane

Timothy J Kane, EzineArticles Basic Author

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:


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.


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.


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.”

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.


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.

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!