Would you like to discover the secrets to finding motivation
so strong that you will stay on the fitness track, no matter
what?
Well, few know such secrets better than the Olympic athletes
and the sports psychologists with whom they work. After all,
Olympians live for their sports of choice and have the intense
discipline and drive required to see something through until,
if all goes as hoped, their goals become gold.
How do they get there? How do they rise at the crack of dawn;
push themselves to the gym, track, rink or slopes every day;
and stick to a healthy, body-fueling diet — all to ensure they'll
keep achieving? It's about much more than the desire to win
a medal.
Here, in honor of the 2002 Winter Games in Salt Lake City,
an expert panel offers its top techniques for staying motivated
— ones that you can apply to any aspect of your fitness, so
you can succeed in your own personal quest for greatness too.
1. Set Specific Goals.
If anyone knows about achieving goals, it's Tricia Byrnes,
a 2000 Winter Goodwill Games gold medalist who plans to be snowboarding
at the 2002 Olympics. But the first step to achieving her aspirations
was deciding what they were.
"Having something to work toward gives you a reason to
go to the gym or do anything that will get you to your destination,"
Byrnes says, adding that it's essential to reach for something
tangible. "There's a big difference between'I want to look
like that girl,' and 'I'm going to go to the gym to become the
fittest version of myself,' " she explains.
So, for Byrnes, the tangible goal was to become the best possible
snowboarder she could be. As she continually realized that goal,
an even bigger one — to win an Olympic medal — became more and
more realistic.
2. Make it Personal.
Byrnes set her sights on becoming a great snowboarder because
it was something she knew she wanted for herself, that she
truly believed she could do. Each time Byrnes got closer to
her goal, she was the one who felt that thrill of victory,
and that kept her motivated to continue.
"One's personal drive needs to come from within,"
says sports psychologist JoAnn Dahlkoetter, Ph.D., "You
must want to do it for yourself — not for your parents, your
coach or for the medals — because this is exactly what you
want to be doing." Otherwise, the motivation to stay
on track may prove more elusive.
3. Tap Your Passion.
Olympians have an intense ardor for their sports and love
everything about what they do — not just the outcome. George
Leonard, author of Mastery: The Keys to Success and Long-Term
Fulfillment, says you must seek to fall in love with the process
of practice. To do so, you must access any deep, stirring
reason for your fitness goals — find something that you love
to do, and do it with all your heart.
4. Plan Small Steps with Measurable Results.
Olympic athletes work toward their goals at a progressive
and deliberate pace. Byrnes explains how the process helps
her stay on track: "Our coach makes us fill out a weekly
checklist, profiling our workouts." She says this helps
her remember what she needs to focus on — and that she doesn't
try to do more in one day than she can realistically complete.
5. Be a Team Player.
Olympians are rarely, if ever, going it alone — and the
people cheering them on have a tremendous impact on their
ability to stick with their mission. "My friends and
teammates motivate me," Byrnes says. "It's so much
easier to stay committed if you're not in it by yourself.
Even if your sport is technically an individual competition,
the support group is what keeps you going. You push yourself
harder because you don't want to let the people around you
down."
6. Bounce Back.
When an Olympic athlete falters, Cammi Granato picks herself
back up and keeps going. "It's hard to stay motivated
when things aren't going well, but you must erase the negative
thoughts and get back on track," she says, gold medalist
on the 1998 U.S. ice hockey team.
Dahlkoetter adds that overcoming obstacles builds character:
"Top athletes view setbacks as an opportunity for learning,
so they're more motivated to keep going." Olympic gold
medallist Tara Lipinski agrees: "When I look back at
the Olympics, I don't just remember the good times, but the
hard times too. Those tough times are important because they
help you conquer new problems."
Now what inspires you to work toward your goals?
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