Tiger Woods - putting bad days behind
Tiger isn't just a golfer, he's a phenomenon. He has shattered many of golf's records since 1997 when he became the youngest player in history to become Masters Champion.

A great achievement, but think of all that pressure it puts him under! However, Tiger doesn't let one bad stroke or even day put him off. He's had a few terrible beginnings to his games, but still gone on to give a superb overall performance. His trick is to learn from those mistakes, watching tapes of his play to see how and where he can improve.

While we aren't suggesting getting the video camera out, there's no reason why you can't try and glean something worthwhile from your performance. Would it have been better to schedule your gym session in the morning, rather than the evening when you were tired? It might have been fun to go swimming with your mate but did you spend the whole time gossiping at the side of the pool?

Everyone has bad days, but champions learn from them!

Paula Radcliffe – don't give in to excuses
Who would have thought an asthmatic would win the Women's London marathon? Long distance runner Paula Radcliffe, started suffering from asthma at the age of 14, and her relatively recent bout of bronchitis shows that it's still very much with her, but it's never stopped her from trying her very best.

Paula says of her battle with asthma: 'it's made me more determined to be successful and reach my maximum potential.'

She's an inspiration to never let extra weight, or any number of a million other excuses we can always find, stop us from reaching our own maximum potential, whatever we choose to do.

The Williams Sisters – what having a training partner can do for you
Imagine having to fight not only the rest of the world, but also your own sister to get what you want?

The story of top tennis players Venus and Serena could easily be one of jealousy and competitiveness but it isn't. In fact the success of the sisters has come about as a direct result of having each other as confidantes and training partners from an early age.

The triumph of one is a spur to the other – wouldn't it be great to have a training buddy to spur you on to new heights too?

What makes an eight year old girl save up her school dinner money for three years to buy her first boat - an 8ft dinghy - or, later, as a grown woman, live in a portakabin for three years while raising sponsorship to compete in a transatlantic race? Or single-handedly sail the globe, at one point going five and a half months without seeing anybody she knew?

The answer is passion. And without it, you'll never really get the most out of your chosen sport or activity.

Your passion is out there somewhere – it could be anything from rock climbing to tango to T'ai Chi. But, once you've found it, exercise will never be the same again!

David Beckham – reward yourself!
Whatever you think about England and LA Galaxy footballer David Beckham there's no denying that he does have fun – dressing up in the latest Dolce and Gabbana, and holding star studded parties at Beckingham Palace.

Yes, he does have the money to support his lifestyle, but the point is he wouldn't have that money if he didn't work exceedingly hard, push himself to his limit and take his work seriously. All the frills and frippery that surround him are his compensation.

Whatever your choice of reward, from luxury massages to a soak in the bath with your fave magazine, setting yourself targets and reaching them will make those rewards so much nicer!