95. Courage is a Learned Skill with High Diver David Colturi
Laura joins forces with professional cliff diver, coach, and performance expert, David Colturi for this week’s installment of the Pursuit of Gold podcast. One of the standout cliff divers over the last decade, David has accumulated 14 podiums in 52 starts, including becoming the youngest ever winner of a World Series event at the age of 24. After returning from the enforced World Series break, he was narrowly edged out of the permanent places in 2021 and will return to the 27m platform as a wildcard this year. David also currently serves as a coach, runs high performance workshops, and is a gifted public speaker.
Together with Laura, David embarks on an exhilarating journey that delves deeply into various riveting topics, such as his awe-inspiring transformation from a budding diver to an experienced professional, the pivotal role of balance in the pursuit of one's dreams, and the fearless approach required to confront and conquer personal fears head-on. From his early days as an athlete determined to conquer the heights of high dives to the heart-pounding moments during his debut at the Red Bull Cliff Diving event in Corsica, this episode is a treasure trove of adrenaline-pumping narratives and invaluable life lessons. Our dynamic duo also go on to share intimate anecdotes and profound insights into the psychological and emotional battles they've waged during their illustrious careers. From grappling with fear and self-doubt to contending with the physical toll exacted by high-speed impacts, they shine a light on the indomitable spirit and tenacity that define success in extreme sports. Their conversation here today transcends the realm of diving and touches upon the profound importance of setting well-defined objectives, aligning actions with one's authentic values, and embarking on a purpose-driven journey throughout our lives. Whether you're a thrill-seeker or an individual seeking inspiration to confront your personal trials, this episode guarantees to leave you profoundly moved and ardently motivated.
If you’ve been wanting to make some crucial mindset shifts like David, in order to perform better, love your sport again or grow your confidence, start getting excited for my awesome Black Friday bundles that are here now but only for a limited time! Every single amazing bundle also comes with a FREE ticket into a new workshop I’ll be hosting in January called Turning Obstacles into Opportunities. Make sure you don’t miss this window of opportunity- go check out these special bundles at LauraWilkinson.com/blackfriday!
Episode Highlights:
David’s remarkable journey
Dedication and sacrifices
How college athletes grapple with the decision of pursuing their sport professionally or exploring alternative career paths
David's unexpected leap into professional cliff diving
Red Bull Cliff Diving events
David's inaugural experience in Corsica
Unforeseen setbacks and the power of resilience and a positive attitude
Overcoming fear and early challenges in high diving
The journey toward control and focus
The role of peer pressure and accountability in overcoming platform hesitation and building confidence
Quotes:
"Courage is a learned skill just like anything else."
"These tough days, these are the ones that define you. This is the good stuff."
"You're just competing against yourself... all you've got to do is be better than you were yesterday."
"You’ve just got to sometimes do what you’ve got to do. And it can be a scary road, but I think you learn a lot of lessons in that, too."
"So it's kind of just learning to take those skills we learn in our sport and applying it into our life."
Links:
Laura’s Social Media:
Connect with David:
94. How to Let Go of Expectations with Olympic Gold Medalist Laura Wilkinson
Laura goes solo today to speak directly with listeners regarding the intricate issue of expectations that can plague athletes across all levels. Her wealth of experience shines through as she adeptly guides us all through the nuanced landscape of expectation management, providing not only invaluable insights but also practical strategies to shift focus from the burdensome weight of unrealistic pressures to the exhilarating pursuit of goals and personal growth. Laura also delves into the emotional ramifications of expectations, shedding light on how their emotional nature can lead to disappointment, potentially eroding athletes' self-esteem and confidence.
A key theme highlighted in this episode is the essential distinction between goals and expectations, with Laura emphasizing that goals should be concrete, measurable, and underpinned by a well-defined plan, while expectations often manifest as vague desires devoid of concrete strategies. By encouraging athletes to view their goals as destinations and expectations as the vehicles of their journey, Laura inspires a profound mindset shift that enables athletes to sidestep undue pressure and instead immerse themselves in the rewarding process of athletic excellence. A truly essential listen, today’s episode is a beacon of guidance in particular for athletes seeking to master the art of expectation management and cultivate a goal-oriented mentality along their path to athletic success.
More outstanding guidance will also be available through Laura's upcoming Black Friday Sale, where she will unveil a trove of valuable resources designed to reshape mindsets and elevate athletic performance. Join the Black Friday Waitlist here to ensure you're among the first to access these transformative offerings.
Episode Highlights:
Understanding the critical difference between goals and expectations
Navigating the emotional challenges and potential pitfalls of expectations
Expectations as motivators
The power of goal-centric focus
Leveraging expectations for daily training and character growth
Laura's upcoming Black Friday Sale
Quotes:
"So many of us are carrying the weight of either our own expectations or the expectations of others, whether it be a coach, a parent, teammates, the media, whoever."
"Expectations are desires, but they don't have any precise shape or boundaries.”
"I really despise the term ‘realistic goals’ because when people say ‘realistic’, they're trying to say, “Set a goal you can already do,” and that's not a goal."
"Goals are stable, yet they're pliable enough to adapt to changing circumstances."
"Your goal is where you are aiming. That is your final destination."
“The secret to not confuse expectations with goals is to let your expectations direct the quality and effort of your training, not your end result.”
"Let's be goal-oriented and goal-focused and really just expect that we are going to train with quality, that we are going to train with integrity, every single day."
Links:
Laura’s Social Media:
55. Creating Opportunity with 8 time Olympic Medalist Coach Jane Figueiredo
On today’s episode, Jane Figueiredo joins Laura Wilkinson to discuss her long standing career as a one-time Olympian and diving coach for the British and Russian Olympic teams and the University of Houston. Among her many accomplishments, Jane was named the NCAA Diving Coach of the Year four times and has coached a number of international divers, including multiple divers, including Tom Daley, to Olympic medals.
She opens the episode by recounting how she made the leap from her home in Zimbabwe to Houston, as well as her experience of becoming a diving Olympian for team Portugal before becoming a coach. Jane goes on to discuss her coaching career, attributing much of her success in this field to being in the right place at the right time. She also highlights what she learned by working with the Russian Olympic Diving Team, and also by working with Tom Daley. Taking a note from Laura’s book, Jane notes that she has started valuing the importance of mental preparedness more, and encouraging her athletes to focus less on medals, and more on striving to be the best they can. This fascinating interview draws to close with Jane sharing her plans for the future.
Episode Highlights:
Growing up in Zimbabwe
Coaching at University of Houston
Olympian for one year on Portugal’s team
International presence
The importance of being in the right place at the right time
Figueiredo’s time working as a coach for the Russian team
Lessons learned from team Russia
Presently coaching British team
Tom Daley and his strong work ethic and need for planning
How Tom made her a better listener
Tom’s lack of success in Rio
Confidence going into Tokyo
The importance of mental preparedness
Focus on being the best you can be; not gold medals
Jane plans to return to London to prepare for Paris Olympics
Quotes:
“Obviously, I was born and raised in Southern Africa. And we had, believe it or not, a deep history of diving. Most of the divers that ever came out of Zimbabwe, all dove in the States on scholarship.”
“There is certainly an extra drive, because you’ve got to understand, a lot of them… they live with their parents for many years into their adult life. So they don't have the same opportunities that American kids have. So yes, the drive is certainly there to try to better themselves in a different way.”
“My technical knowledge exploded because once I started coaching Vera Ilyina I understood they coached me on twisting technique. Because I would ask a lot of questions.”
“In the US, we never had trials, and nobody used dry land, whereas in the Russian system, it was 80% dry land. And that's where they develop their divers, in dry land. And then the other 20% was, ‘Okay, let's have a look in the pool.’”
“Tom called me and said, ‘Hey Jane, I want to come over and chat with you. Can I come train with you?’ I said, “Sure, you can come.” And– I thought he was coming in two weeks. He said, ‘I'll be there tomorrow morning.’”
“I'm pretty satisfied with my career and the college thing had gone really, really well, and I was okay. I was happy with myself, and then he came along, and I was just like, ‘Oh, my God, this is just, Oh, my God, he's got me.’”
“I'm happy to admit that as an elite coach, we become quite controlling, because we want to try to control all of it. Sure. We want to try to control the mindset, the physicality, the emotion, the private, because all of it contributes to whether you're successful or not. And then I had to really just let some of it go.”
“We talked too much about winning the gold medal, and I think that puts so much pressure and expectation on you. And that when you don't deliver, it's like you go below the surface. It's like the iceberg below the water. And so we decided, I don't want to hear a word about it. Don't let me hear you, in any interview, talk about a gold medal. I don't want to hear about it. Do not say a single word.”
“Life does not go exactly to schedule. So you know, maybe the event gets postponed, maybe you're up there getting ready to do front, four and a half. And they blow the whistle just as you're running because something's fallen in the pool. I said, ‘Tom, I'm going to schedule this out. But the only thing that I want you to always remember is that things can change.’”
Links:
Life at 10 Meters: Lessons from an Olympic Champion
Laura's Social Media:
Jane's Social Media:
47. An unstoppable drive with our host Laura Wilkinson on the Jedburgh Podcast
Once again this week, things are a little bit different as today’s episode features Laura being interviewed by former Special Forces Green Beret, Fran Racioppi, on ‘The Jedburgh Podcast’. Touted as ‘a conversation with prominent visionaries, drivers of change, and those dedicated to winning’, this podcast is a natural and timely fit for Laura, as she participates in the Olympic Trials this week and next in her bid to compete in her fourth Olympic Games. Be sure to tune into the Olympic Channel and NBC and join Fran in cheering her on in her attempt, and enjoy this interview here today which outlines precisely just what it takes to reach similar success in your own life.
Laura and Fran begin by looking at what it takes to reach elite levels, and then discuss Laura’s career from her start in high school to present day. Along the way, they explore her perspective on failure and fear, the need to take ownership of your performance, her Sydney Olympics experience, and her Dream Chaser philosophy. They also delve into Laura’s neck surgery and recovery, her preparation for the Tokyo Olympics, and her take on finding balance in life and achieving longevity in sports. The interview concludes with her thoughts on channeling the pressure of the moment, ‘The Pursuit of Gold’, the 3 things she does every day, and the elite performance characteristic that Laura most exemplifies – drive. As Laura heads into the Trials which will determine her immediate Olympic future, today’s sweeping examination of the many components which have brought her to this moment could not be more relevant – listen in and prepare to be inspired.
Episode Highlights:
· What it takes to reach elite levels
· Laura’s high school diving experience and her ‘call to action’
· Her perspective on failure
· Taking ownership of your performance
· Laura’s performance at the Sydney Olympics, the events leading up to it, and the pep talk she gave herself
· Dream Chaser
· Her neck surgery and recovery
· Laura’s thoughts on fear and moving past it
· Preparing to qualify for Tokyo
· Dealing with the ‘uncontrollables’
· Her thought on finding balance in her life
· Achieving longevity in sports
· Channeling the pressure of the moment
· Her ‘Pursuit of Gold’ podcast
· Laura’s next couple months
· The 3 things Laura does every day to be successful
· The elite performance characteristic that Laura most exemplifies
Quotes:
“Faith and determination separate the good from the great.”
“Just because somebody tells you you can't, doesn't mean it's true.”
“Failure is part of success. And the concrete actions that you take from the moment you accept that you failed are what defines you as a leader and as an elite performer.”
“I'm not afraid to look like a fool.”
“When we talk about the development of elite talent, there's a requirement to be humble and show humility.”
“How can I become better? How can I fix that? How can I move forward?”
“It doesn't matter how old you are, doesn't matter what station you have in life, you can really make a difference for somebody just by being there for them.”
“This pressure that you felt became a power.”
“I realized that there were so many people that probably would never have the opportunity that I was in at that moment.”
“The task ahead of you is never greater than the power behind you.”
“I absolutely loved it, because it wasn't about me in that moment...it was about something so much bigger.”
“So it's about the pursuit, it's about the hunt. It's about who you become. And I think that's what I really mean by Dream Chaser.”
“You have to have this done just to be a mom because if you trip down the stairs, if you have a small car accident, like, that could lead to a quadriplegic.”
“A lot of times we're scared of the unknown…fear is a lot of times a liar.”
“To wholly stay in the moment is really the biggest key…and you have to practice that in practice.”
“I think really breaking my foot back then was such a gift because it gave me that opportunity to focus on visualization, to go through so many competition scenarios in my mind with so many different athletes.”
“Adversity makes you stronger.”
“The challenge in front of you sometimes becomes the blessing that you needed.”
“I have learned this last year is that I can just tear my plans up, throw them out the window, because I’ve got to roll with it. And I'm not good at that.”
“I think one of the best things COVID taught me was that I need to have my kids be part of what I'm doing.”
“They saw the sweat, they saw the tears, they saw the frustration, they saw how many times a day I was having to do this stuff and how hard I was working, all just hoping to get back in the pool. So it provided a lot of really good conversations for us.”
“The best people you see doing this are beginners at some point, like, you have to start somewhere.”
“I've had a lot of times where I'm like, you know, God, I'd be okay, if He closed the door, and we're done with this. But He's made it very clear, this is where I need to be, and He's made a way, and then that fire is back, and that fuel is back.”
“I've learned not to be scared of my emotions. I've learned how to use them and how to direct them.”
“And it's not about the pressure, or the expectations, or all these other things, just let that go. And it's just about me enjoying the moment.”
“This is actually my way of finding the resources and giving them to other athletes.”
“Learning those lessons from people and taking that with me, I think makes me not just stronger mentally, but emotionally and spiritually.”
“There's this need for achievement and growth mindset - be better today than you were yesterday, continuous self improvement - that you display that has set you apart from all of your competition.”
“For all the people who maybe think they're too old to do something they love to do, don't let society or culture decide that for you. If you love something, do it.”
Links:
5 Smart Strategies to Confidence
Laura’s Social Media:
The Jedburgh Podcast:
The Jedburgh Podcast on iTunes
The Jedburgh Podcast Instagram
44. How to start taking action on your biggest goals with our host Laura Wilkinson
The inspiration for today’s episode can be found in a team meeting that Laura’s coaches called recently. The meeting was all about goals, and included an exercise where each member shared their own goals with the others. Even with her years of experience, Laura still found this a little uncomfortable and even a bit intimidating, but also incredibly powerful and beneficial for herself and her teammates, and definitely important enough to share with listeners today.
She starts this solo episode by highlighting the need to set big goals, and the value of writing down and sharing them. She recounts the role that healthy competitiveness plays in making teammates better, emphasizes the importance of being specific about goals, creating a plan involving both short and long term goals, and explaining the difference between goals and expectations. She finishes up by looking at the importance of having and knowing your ‘why’ and by reviewing today’s main takeaways for listeners. Blessed with wisdom gained through experience and reflection, Laura expands upon a key coaching strategy for elite athletes and eloquently translates it for athletes and non-athletes alike in this relatively brief but hugely impactful episode.
Episode Highlights:
· Setting a goal out of your reach
· Writing down and sharing your goals
· Employing healthy competitiveness to get better
· Being specific with goals and creating a plan to get there
· Setting short and long term goals
· The difference between goals and expectations
· Avoiding the ‘expectation trap’
· The importance of your ‘why’
· Takeaways from today
Quotes:
“If you’re setting a goal that you know you can already achieve, it’s not a goal.”
“If you share it with someone, you are 77% more likely to accomplish it.”
“It’s now real because somebody else knows about it, and they can hold you accountable in a number of different ways.”
“The better your teammate’s getting, that’s just going to push you to get better.”
“It’s important to recognize that expectations tend to have very emotional roots and responses.”
“At some point you’re not going to be able to keep up with that growing expectation because it’s not a tangible result.”
“When you have purpose, you can become capable of so much more than you ever thought possible.”
“You’ve got to start acting like you are the person who is going to achieve that goal.”
“I grew as a person. I grew as an athlete.”
“You are capable of doing great things.”
Links:
5 Smart Strategies to Confidence
Laura’s Social Media: