103. Precision Path to Gold with 4 time Olympic Champion Swimmer Ryan Murphy
Laura’s guest this week is none other than six-time Olympic Medalist and World Record holder, Ryan Murphy, who details his simply remarkable journey to, and within, the world of elite swimming. From his early days in the pool, following in the footsteps of his competitive siblings, to becoming an internationally revered leader in the realm of swimming, Ryan’s steadfast dedication, intense focus, and unmatched work ethic have elevated him to the status of a true champion in the sport. In today’s very special episode, he and Laura cover it all, including what’s next in his formidable journey, in particular, his preparation for the upcoming 2024 Olympics.
Throughout the episode, listeners become privy to valuable insights into the life and mindset of an Olympic champion, as this legendary duo explores such themes as building confidence, managing distractions, handling pressure, and the importance of teamwork. They dive deep into the world of competitive swimming and uncover the invaluable lessons it has to offer, including the significance of perseverance, resilience, and the pursuit of excellence in the face of extraordinary challenges. You definitely do not want to miss this fascinating conversation that provides a rare and invaluable glimpse into the mental and physical preparation that goes into reaching the pinnacle of athletic achievement, achieving Olympic glory, and, above all, pursuing and fulfilling your dreams.
Episode Highlights:
Ryan Murphy and his road to the highest levels of swimming
Race prep and mindset coaching for confidence
Managing race day anxiety and Olympic pressure
The emotional rollercoaster from selection to Olympic gold
The significance of the 100 backstroke for Team USA
An in-depth look at the 100 backstroke race strategy
The elation of winning Olympic gold
Ryan’s dedication in the challenging 200 backstroke
His thrilling world record relay experience with Michael Phelps
Preparing for the 2024 Olympics
Quotes:
"I just wanted to be the best at everything."
"If I perform the way that I'm capable of, I'll make the team."
"You can't just show up to the meet and expect to be able to focus. You have to practice that focus leading up to it and know what you're going to focus on."
"In the ready room, you might be nervous, but that's just the baseline of the room."
"I'm a product of some of the people I've been around and the people that have helped me."
"That's the Olympics; when you're five years old, you see that. Being able to achieve something you had very loose dreams of when you're young, that's a really cool thing to fulfill."
"I've never gotten out and been like, 'I shouldn't have pushed myself so hard.'"
"That was special for everyone. We knew that was Michael's last race. To have the icon of your sport swimming with you in his last race, that's really special."
"I think there's just really quality people in the sport. I really do appreciate that."
"The goal for me is always very simple: I like to win. At the same time, if I'm second in the world or third in the world, that's something to be really proud of."
"You have to do what's best for you."
"Maintaining a healthy perspective is crucial."
Links:
Laura’s Social Media:
Connect with Ryan:
87. Your Sport is Not Your Identity with Olympic Weightlifter Carissa Gordon Gump
Welcome to yet another captivating episode of The Pursuit of Gold podcast, where, this week, Laura Wilkinson reconnects with Carissa Gordon Gump, USA Weightlifting Hall of Fame inductee, the first 63 Kilogram American woman to qualify and compete at the Olympic Games, multiple American record holder, and five time consecutive American Open Champion. Carissa currently serves as the Executive Director for the National Strength and Conditioning Association Foundation and is part of the United States Anti-Doping Agency Athlete Presenter Team, so you know she has a lot of knowledge and experience to share with everyone.
Her journey, as shared here today, serves as a powerful reminder of the potential challenges athletes face during their transition from elite sports to retirement, and emphasizes the importance of having a well-thought-out plan and discovering new passions to lead a fulfilling post-athletic career. She also highlights The National Strength and Conditioning Association Foundation's role and her own dedication to staying active and healthy, even after retiring from competitive weightlifting. Overall, this episode offers valuable insights into the world of Olympic weightlifting, the pursuit of Olympic dreams, the critical importance of clean sport advocacy, and the potential fate of weightlifting in the Olympics. You do not want to miss this one.
And you do not want to miss Laura’s transformative program, Confident Competitor, which is designed to empower athletes to enhance their mental game, improve performance, and rise to challenges. Be sure to check out this comprehensive online program which offers 19 lessons on mindset, mental game, and performance skills, alongside practical activities, bonuses, and group coaching to equip athletes with the tools for success.
Episode Highlights:
Carissa’s "Golden Prison" experience
Overcoming Impostor Syndrome
Pursuing Olympic dreams
Balancing education and sport
Carissa's transition from athlete to a professional
The value of knowledge and intelligence beyond athletic accomplishments
Seeing sport as a component of life, not the entirety of one's identity
Carissa’s Olympic journey and challenges
The potential fate of Olympic weightlifting
Quotes:
"’We can guarantee you a spot in February of 2001, but, like in June when you graduate high school, I don't know if we're going to have anything available for you.’ And I said, ‘I'll be there.’"
"I need to prepare for life after sport, and so that's what going to school was doing for me."
"What I would really encourage athletes to recognize, is: your sport, yes, it is a part of who you are, but it is not you. It doesn't define who you are for the rest of your life. You have other identities as well."
"I am still part of sport but just in a very different way."
"You still need to have a plan to make sure that you, as a person, are fulfilled and have some sort of direction in your life."
"Unfortunately, doping issues have been very common in the sport of weightlifting."
"You don't just disappear. You still need to have a little sprinkle of whatever in your life."
"Weightlifting is on the chopping block for 2028.”
"I like to say we're the science behind strength and conditioning."
Links:
Laura’s Social Media:
Connect with Carissa:
86. Mastering Visualization: 8 Common Mistakes Athletes Must Avoid
Laura goes solo here today to unravel the intricacies of visualization, an indispensable mental tool that underpins athletic success. With her trademark eloquence and expertise, she dissects the eight common missteps athletes often make when navigating the realm of visualization, emphasizing its paramount role in achieving sports-related aspirations. Laura transcends the conventional wisdom that physical prowess alone suffices, acknowledging the array of challenges athletes face, from injuries to burnout, mental roadblocks, and performance anxiety.
As the episode unfolds, visualization is heralded as a transformative skill that can reshape athletes’ journeys, and with our host’s seasoned guidance and personal anecdotes, listeners gain the tools needed to unlock their full potential, not only in sports but also in life beyond the arena. She reminds us all that excellence doesn't solely hinge on physical exertion but also on cultivating a resilient and strategic mindset. Join Laura here today as she unveils the secrets to successful visualization, affirming that the pursuit of gold demands not only physical dedication but also the bolstering of mental fortitude—a journey well worth embarking upon.
More key components for this journey can be found in Laura’s transformative program, Confident Competitor, which is designed to empower athletes to enhance their mental game, improve performance, and rise to challenges. Be sure to check out this comprehensive online program which offers 19 lessons on mindset, mental game, and performance skills, alongside practical activities, bonuses, and group coaching to equip athletes with the tools for success.
Episode Highlights:
Visualization takes practice
Start small, grow big
Sitting up matters
Eyes closed, mind open
Modeling vs. visualization
Diverse approaches to visualization
Consistency is key
Quotes:
"Just like physical training, mental training like visualization also takes practice and time."
"Start small and you can always grow bigger."
"It's actually much more functional and effective if you are sitting up and thinking through the process."
"When you close your eyes, it helps you see the images in your mind clearer instead of having your eyes open and distracted."
"With consistency, with consistent practice, you will get better at visualization also."
"This is a mindset skill you are growing. Build that consistency and it will become easier for you."
"When you can also take time to just visualize in your head alone without the action, you're actively kind of rewiring your brain in ways you might not be able to yet with the actions attached to it."
"You have to have patience with yourself. It takes practice. Mental training, real quality mental training, takes practice."
Links:
Laura’s Social Media:
76. Developing a Competitive Mindset with Sports Psychiatrist Dr. T
Dr. Arman Taghizadeh, aka Dr. T, is a Board Certified Psychiatrist who specializes in sports psychiatry, and today he joins Laura on the podcast to discuss the significance of developing a positive mindset for athletes to become confident competitors. Together, they explore how the mindset of an athlete affects their attitude, perspective, and responses, and review The Confidence Journal, a guided journal that helps athletes develop a positive mindset, move closer to achieving their goals, and grow their confidence along the way. Dr. T also shares his journey into psychiatry, beginning as a former athlete himself, and how he found his passion for building meaningful connections with patients, similar to the relationships built in sports.
He notes that the lack of understanding around mental health challenges in sports motivated him to focus on this area, and he highlights the importance of relatability and understanding in the mental health field. He and Laura also discuss the importance of simplifying life to improve mental health, especially for young athletes and those struggling after the pandemic, and emphasize how focusing on three areas of their lives each day can help individuals identify and achieve small goals that add up over time. The significance of coaches in helping athletes with mental health challenges is also discussed, including the need for them to engage in active listening to create a collaborative approach to problem-solving. Join Laura and Dr. T here today for yet another ‘must listen’ episode of the Pursuit of Gold podcast, and gain valuable insights into the significance of mindset, communication, and collaboration in sports and mental health.
Episode Highlights:
Dr. T's background as an athlete growing up
The importance of mindset in sports
How your attitude, perspective, and responses come from you and you alone
Developing a competitive mindset
The Confidence Journal and its benefits
The importance of focusing on your own mindset rather than others'
The lack of understanding around mental health challenges faced by athletes
Dr. T’s journey to becoming a psychiatrist
Building ongoing relationships with patients in psychiatry
Working to revolutionize the mental health field
The underserved athletic population in mental health
Simplifying life to improve mental health
Breaking each day down into three areas of focus
Coaches helping athletes with mental health
The importance of knowing your athlete and engaging in active listening
A collaborative approach to problem-solving
Creating a safe and supportive environment for athletes
Empowering athletes to take ownership of their performance
The importance of communication between parents and children
The role family dynamics can play in mental health issues in sports
Caring about athletes as people
Contextualizing the athlete's environment
The need for coaches and parents to recognize and address mental health issues
Quotes:
"Becoming a confident competitor begins and ends with your mindset."
"Through simple guided journaling, your focus and thought process will begin to shift."
"The Confidence Journal will begin to show you the beauty of your journey and just how tangible your goals really are."
"It's one thing to sort of understand psychology and the brain. It's another thing to understand the grit and the determination and the work ethic and the discipline and the sacrifice that comes with really trying to be an elite athlete."
"The competitions and the challenges are just sort of little benchmarks that are part of it. But when we really look at it, the meaningful experience is all the other stuff."
"Simplifying is really important... and even writing it down... starts to build those synapses and those connections, and again, starts to build that confidence."
"Small victories, small achievements, they all add up."
"The best way to win is to have your athlete perform at their best. And the best way to help them perform at their best is to have them be the most confident and motivated and self driven individual."
"I have been so blessed to be under a coach for like 30 years that is one of the best in the world. And he has exemplified all of these things that I've seen in the greatest coaches in the world. And he knows every single one of us on our own level."
"Helping coaches understand the appropriate language and when to use it and how that impacts an athlete is so important because they may say something, intending one thing, but the athlete may be hearing it differently and processing it differently."
“The reality is today's athlete, in a lot of ways, is probably tougher because they're managing so much more and navigating so much more and have more expectations and more pressures, but their brain development is the same.”
"If you give athletes the opportunity, even the younger ones will sort of figure out what works best for them."
"Ask them what they think, what they saw, give them an opportunity, because number one, you get a sense of where their head's at and what they were thinking."
"I want to get to know you as a person, as an athlete, I'm going to ask a lot of different questions."
"I also think you show them that I care about you as a person, not just an athlete."
"It takes a lot of courage to say, ‘I'm struggling and I don't know why.’"
Links:
The Confidence Journal (25% off with coupon code: TOPDOC)
Laura’s Social Media:
Dr. T’s Links:
66. Confidence is the Answer to Fear with High Performance Coach Rebecca Smith
Today, Laura welcomes Rebecca Smith, the Founder and CEO of Complete Performance Coaching and PerformHappy, who has been helping high achievers thrive under pressure for more than 20 years. A former gymnast herself and a fellow recovering perfectionist, Rebecca understands very well the mental health challenges that professional athletes have to go through. Having struggled with mental blocks for years, she eventually quit her gymnastics career and decided to move on. Now, she’s committed to helping young athletes nurture their mental health while still winning competitions. Her unique evidence-based approach helps fearful young athletes discover the confidence to stand up for themselves when faced with the notorious toxic culture of youth sport.
On this episode of the Pursuit of Gold podcast, Laura and Rebecca discuss mental blocks and how to overcome them. Rebecca shares her own story dealing with perfectionism, how mental blocks destroyed her gymnastics career yet helped her to uncover effective tactics for getting over them. She explains the two main parts of overcoming a mental block: the physical side and the mental side. Once you overcome the physical part, you need to work on maintaining a healthy relationship with yourself, meaning build your self-awareness and inner confidence. These two are fundamental to your self-growth. Rebecca goes on to share a few more useful tactics for overcoming mental blocks, such as turning nervousness into excitement, practicing mindfulness, and front-loading confidence. Finally, Laura and Rebecca wrap up the episode by touching upon the importance of having a supportive coach, emphasizing the fact that a positive environment sets the tone for success.
Episode Highlights:
Rebecca’s gymnastics background and moving past mental blocks
Winning the battle against perfectionism
The importance of praising effort versus talent
The incredible power of imagination and creativity for your competence
The two parts to overcoming a mental block
Increasing and front-loading confidence to avoid mental blocks
Turning nervousness into excitement
Practicing the mindful warmup and being present
Dealing with injuries as a professional athlete
Mental health and motivation during COVID
The importance of a supportive and positive environment for athletes
Supporting young athletes as a parent
Quotes:
“Their parents are like, ‘She’s the best tumbler anyone's ever seen, why can't she just go do it?’ And there's this because there's just such a combination of factors that lead to mental block. One of them is that it's the pressure of being amazing, being perfect.”
“Our brain only cares about keeping us safe. That's the only thing. It doesn't care about competitions. It doesn't care about scores, or metals or places, or deadlines, or any of that stuff It only cares about ‘keep the body alive.’”
“She was the kid who was a hard worker with heart. She was not the most talented kid on our team. But so, with that being said, if you want to move forward, you can't wait for your magic talent fairy to bless you with the ability to do your skill again, it just isn't going to work.”
“There is this huge kind of internal component that's all about connecting with your own joy and your own choice. Because if you don't, if you feel like you're doing it for anybody, but you, you're going to get burned out, it's just the way it goes.”
“Excitement and nerves are both high arousal, physical states. So, your heart's beating, you're a little more fidgety, you've got a little more energy, it is a lot easier to go from nervous to excited than it is to go from nervous to calm, especially when you only have moments before you compete.”
“Injuries, just like mental blocks, are part of the deal. For a lot of athletes, it's just a setback. And so, the worst thing you can do is compare yourself to where you should be or could be or where your friend is or where you would like to be because all that does is create self-pity.”
Pursuit of Gold Podcast is brought to you by Kaatsu Global
Links:
Life at 10 Meters: Lessons from an Olympic Champion
Laura’s Social Media:
Connect with Rebecca:
35. How to Face and Overcome Fear with Our Host, Laura Wilkinson
Due to the winter storm that hit Texas recently, and the ensuing power outage, Laura has had to postpone some of the fantastic interviews she had lined up for the podcast. However, today’s episode proves equally fascinating as she delves into something which we all experience, and about which she is asked all the time: fear. While no one is immune from it, there are ways to manage it rather than let it spiral out of control, and today, Laura breaks it all down for you.
She begins by defining what fear actually is, how healthy fear works and can help, the relationship between fear and control, and the only way to overcome fear. She also discusses the need to change the way we talk and think about fear through refocusing and reframing, the gift of gaining courage through fear and commitment, and then finishes with an offer to participate in her ‘Free 5 Day Fear Challenge’. This is a topic with which Laura possesses a vast amount of experience, and her insights and advice here today, once again, go far beyond the world of sports and into each of our daily lives, making this yet another ‘must listen’ episode of ‘The Pursuit of Gold’.
Episode Highlights:
· Defining what fear actually is
· Healthy fear
· Fear and control
· Overcoming fear
· Changing the way we talk and think about fear
· Refocusing and reframing
· Gaining courage
· Commitment
· Laura’s Free 5 Day Fear Challenge
Quotes:
“Fear is huge in my sport…I am no stranger to fear.”
“Fear basically boils down to a strong feeling.”
“A healthy fear should not be absolutely paralyzing.”
“However big your fears are, you are not powerless against these fears.”
“Fear has no actual control over you, it’s only making you feel a certain way.”
“When we ignore our fears, they don’t get smaller, they begin to grow.”
“When we’re trying to push our fears away, we’re actively interacting with them.”
“The only way to overcome fear is to face it.”
“We have to begin trusting ourselves and our knowledge and what we know will help us.”
“You cannot have courage or be brave unless you are first afraid.”
“The most important ingredient to becoming courageous is commitment.”
“It’s normal to freeze up and get scared just before a big, important moment. That just let’s you know how important it is to you.”
“You can’t dip your toe in from the 10m to see if the water feels nice.”
“The thing on the other side of fear is more important to me than the fear itself.”
Links:
5 Smart Strategies to Confidence
Laura’s Social Media:
Instagram: Laura's Instagram
Facebook: Laura's Facebook page
21. Make each day better than your last with shot put gold medalist Michelle Carter
Olympic shot put gold medalist, Michelle Carter, is Laura’s very special guest on the podcast today. Michelle is a three-time Olympian and a World Championship gold medalist who has excelled at the national and international level over the past two decades. In addition to capturing eight Texas State U.I.L. titles in shot put and discus as well as two national girls’ shot put records and the Texas state record in discus, Michelle’s gold medal winning performance in the shot put at the 2016 Olympics made her the first United States female athlete to win the event since the women’s competition began in 1948. Michelle is also an outspoken advocate for females in sport which becomes readily apparent as she shares her remarkable story with Laura here today.
Michelle details her career in sport from its very beginning through to current day, touching upon her ‘Coach Daddy’s’ role in it, her experiences in high school, college and the Olympics, and how her mindset was developed and impacts her performance, along the way. She also discusses drug use in her sport, being on the pro circuit, dealing with illness and injury, and her tremendous faith, including how God ‘shows up’. She finishes up the conversation with an update on her career these days, how COVID has affected it, and the various initiatives that she has started to help girls in sport. Michelle Carter is undeniably an elite athlete whose achievements are utterly spectacular, and, as you will hear today, she is so much more. In her mindset, her confidence, her faith, her ethics, and her passion, she is a role model not only to other athletes, but to absolutely every one of us.
Episode Highlights:
· Michelle’s start in sports and her journey to shot put
· Her dad’s track and football career and his role as ‘Coach Daddy’
· Michelle’s high school and college experience
· Her Olympic experiences and how they all differed for her
· Her mindset and how it was developed
· Handling the build up to, and atmosphere at, the Olympics
· Dealing with drug use in track and field
· The pro circuit
· Dealing with an injury in the build up to 2016 Olympics
· A throw by throw account of her Olympic gold medal performance
· How God ‘shows up’
· Her career since the 2016 Olympics
· How COVID has impacted her
· Michelle’s ‘You Throw Girl Sports Confidence Camp’
· Her ‘One Golden Shot’ non-profit
Quotes:
“I didn’t look at it as if I always had to win. I just knew I had to do better than I did last time.”
“I wanted to meet the expectations that I had for myself.”
“It was like I always kind of expect something to go wrong, and to be ready to kind of face that challenge.”
“I didn’t want my first Olympic…experience to be horrible, and I did truly feel like I was not ready.”
“That year really proved to myself that I knew that I had what it takes to be successful.”
“I didn’t see myself as one of the world’s greatest athletes…I was just so in awe.”
“I didn’t want to put any extra pressure just because it was the Olympics…I just have to go out there and compete to the best of my abilities.”
“I had pretty much just stayed off social media from the time I got to the Olympic Village until after I competed because I had to protect my energy.”
“I was actually diagnosed with Hashimoto’s in 2010, so I knew that 2012 wasn’t going to be easy.”
“All I control is me…I pride myself on being a clean athlete…what’s done in the dark will come to light.”
“I want to beat the dirtiest person on their best day with my clean self being ready on that day…I’m going to beat you while you’re cheating.”
“Being a part of one of the world’s greatest teams, Team USA, we have all the medical things you ever need or want. “
“I’m having these conversations in my head to keep myself balanced.”
“Lord, listen, this is it. I only have one more throw. If You said that I could win, you better show up right now, because this is it.”
“What I had worked on showed up.”
“I know she has the ability to beat me. The question is, like, can she meet the challenge?”
“Whatever you want to do is possible.”
“I know now why He did it that way. It was to humble me and to reach so many more people and change their lives…that’s just such a God thing.”
“He believed in me when I didn’t quite believe in myself.”
“I know that I can still do better.”
“You can be me and better.”
“I feel like once you’re confident in who you are outside of your skills, add your skills on top of your confidence just in who you are, you become so powerful.”
“You are so passionate about young girls and helping young girls. I love your heart.”
Links:
Mental Training: https://www.laurawilkinson.com/learn
Laura’s Social Media:
Instagram: https://www.instagram.com/lala_the_diver
Facebook: https://www.facebook.com/TheLauraWilkinson
Connect with Michelle:
Website: https://www.shotdiva.com/
‘You Throw Girl’: https://www.shotdiva.com/you-throw-girl
Her non-profit One Golden Shot: https://www.shotdiva.com/onegoldenshot
Instagram: https://www.instagram.com/ShotDiva/