The success secrets of champions: elite athletes may seem superhuman, but what keeps them on track is surprisingly simple - get motivated

Shape, Oct, 2003 by Eric Harr

Dazzling physical feats--from a quadruple toe loop in ice-skating to a world-record marathon--inspire awe on two levels: first, by what top-echelon athletes can do with their bodies; second, by how they stay motivated to stick with a training regimen that makes them seem almost superhuman.

In spite of their unique strengths, champions are regular people who face the same motivational ebbs and flows we all do. "Top athletes may seem like a distinct species from the rest of us, but they also represent what's possible in each of us," says Jay Kimiecik, Ph.D., author of The Intrinsic Exerciser: Discovering the Joy of Exercise (Houghton Mifflin, 2002). "They set lofty goals, then push themselves, trying and testing every tool, technique and method to stay motivated."

While you may not aspire to "land a quad" or run a five-minute mile, you can apply the hard-earned lessons of athletes to boost your own fitness program.

Here, our panel of experts, including the athletes themselves, offer stick-with-it tips all women can put to use.

TIP: Invest in yourself first every day.

Your daily habits determine how you look, feel and live. Unfortunately, as obligations pile up, diet and exercise can get pushed to the periphery. That's why it's important to tend to your body and mind before anything else, even for just 10 minutes. "My health comes first every day," says Marla Streb, 38, world-champion mountain biker and author of Downhill: The Life Story of a Gravity Goddess (Plume, 2003). "For example, I never check e-mail before I go for my morning ride. Otherwise, I might find myself on the computer longer than on my bike!" Develop the habit of putting yourself first each day and you'll look, feel and live better.

Try this On the work sheet on page 44, write down five things you can do first thing each morning to care for your body, whether it's taking a run, doing deep-breathing exercises or drinking a glass of herbal tea instead of coffee.

TIP: Get your z's.

When you aren't well rested, you can't perform at your peak in daily life--and you'll feel too tired to work out. World-record pole-vaulter and Olympic gold medalist Stacy Dragila, 32, never compromises on sleep, no matter how busy she is: "Getting 8-10 hours sleep a night when I travel around the world for competitions is as important as any other part of my training and preparation."

Julie Moss, 45, the renowned Ironwoman triathlete who crawled to the finish line in 1982, agrees that sleep is nonnegotiable. "When 9 p.m. rolls around and my son, Mats, puts the lights out after his bedtime story, I'm out too. My commitment to sleep has helped me retain my competitive edge for over 20 years."

Try this Map out a solid sleep schedule for yourself (strive for eight hours a night). On your work sheet, write down how you can increase the quality of your sleep environment. (Do you need a more comfortable mattress? Earplugs? Window shades to block out light?) Finally, take a few minutes several times a day to relax and breathe deeply; you'll feel more refreshed.

TIP: Think long-term.

Athletic achievements represent thousands of hours of work. Britain's Paula Radcliffe, 29, is the current marathon world-record holder among women, and Andy Jones, Ph.D., a physiologist at Manchester Metropolitan University in the United Kingdom, has monitored every aspect of her physical condition for more than a decade. "To the outside world it looks like Paula has had this dramatic breakthrough, but really it's been an incremental progression over the last 13 years," Jones says.

Try this View eating well and exercising as a lifelong pursuit. Accept the highs and the lows as part of the total journey and keep moving forward. Strive to improve your diet and fitness day to day but track your progress month to month, writing down your long-term goals on the work sheet.

TIP: Get (a little) competitive.

Every champion is fueled by a fierce competitive fire. While you needn't "conquer" others in a sports arena, you can benefit from healthy competition. "Being moderately competitive can be a powerful way to keep your motivation up," says Jim Taylor, Ph.D., a sports psychologist from San Francisco and author of Prime Sport: Triumph of the Athlete Mind (Writers Club, 2000).

Try this Think about a few ways you can push yourself to greater heights. Challenge yourself to outdo the distance you walk each day or to continually create more healthful and delicious meals. If you thrive on going up against others, enter a race, such as a 5k, 10k or marathon. Regardless of where you place, your increased motivation will be the ultimate victory.

Work sheet

3 ways to stay on track

Make a copy of this work sheet, fill it out and post it in a place that will keep your fitness and diet commitments front and center.

Put yourself first

List five things you can do first thing in the morning to boost your fitness:

1.--

2.--

3.--

4.--

5.--

Get plenty of rest

List three ways you can improve the quality of your sleep:

1.--

2.--

3.--

Think long-term

Write down your diet and fitness goals for the next six months: