WEBVTT - Dr Lauren Burns' Gold Medal Mindset

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<v Speaker 1>Hi, and welcome back to Bounce Forward with me, Tip Hall.

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<v Speaker 1>I'd like to acknowledge the traditional custodians of the land

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<v Speaker 1>on which I'm recording this podcast, So we're rendering people

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<v Speaker 1>of the Kola Nation. I pay my respects for elders

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<v Speaker 1>past and present. Today on Bounce Forward, I have my friend,

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<v Speaker 1>doctor Lauren Burns. Now Lauren has been in my life,

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<v Speaker 1>my whole life. She is a taekwondo athlete who trained

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<v Speaker 1>with my dad. He was one of her Olympic coaches

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<v Speaker 1>in the two thousand Sydney Games. So I grew up

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<v Speaker 1>watching Lauren train and achieve her dreams. Now, doctor Lauren

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<v Speaker 1>Burns holds a PhD in Athlete Lifestyle and Mindset and

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<v Speaker 1>collaborates with the Australian Institute of Sport regularly. She's been

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<v Speaker 1>given the Order of Australian Medal and in twenty seventeen

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<v Speaker 1>was inducted into the Sport Australia Hall of Fame Plus.

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<v Speaker 1>At the Sydney two thousand Olympics, she took out the

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<v Speaker 1>Olympic gold medal in taekwondo for Australia, doing it for

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<v Speaker 1>the girls. Lauren, Welcome to Bounce Forward. Lauren welcome to

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<v Speaker 1>Bounce Forward. I'm so excited to have you on and

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<v Speaker 1>to nerd out a little bit over taekwondo, because there's

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<v Speaker 1>not many people you can talk about taekwondo with who

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<v Speaker 1>really get it and love it and are obsessed with

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<v Speaker 1>it like we are, and it's really in our blood.

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<v Speaker 1>And I want to start with the year two thousand,

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<v Speaker 1>of course, and the Sydney Olympic Games twenty four years ago.

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<v Speaker 1>Now amazing, and this is kind of where we're connected

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<v Speaker 1>through taekwondo, and you won a gold medal and Olympic

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<v Speaker 1>gold medal, the first in our sport for our country

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<v Speaker 1>in taekwondo. Just such a spectacular moment.

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<v Speaker 2>I was there.

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<v Speaker 1>Can you take us back to that moment and like,

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<v Speaker 1>talk me through it? How are you feeling?

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<v Speaker 2>Oh, it was such an incredible time. And yeah, like

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<v Speaker 2>I was just at the Nationals on the weekend, and

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<v Speaker 2>like you said, twenty four years ago, I'm chatting to

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<v Speaker 2>all that kids and you know, they weren't even born

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<v Speaker 2>the city and so, like Miley has been a long time,

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<v Speaker 2>but it was so it was such an amazing event.

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<v Speaker 2>I mean really, for me, there was a really strong

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<v Speaker 2>part of my preparation that was about doing the ordinary

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<v Speaker 2>things in extraordinary circumstances. So that was something that I'd

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<v Speaker 2>honed with my sports psychologist. But also, you know, it

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<v Speaker 2>was at the State Sports Center, So although it had

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<v Speaker 2>all this kind of Olympic branding that sort of came

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<v Speaker 2>along and packaged it really nicely, it was still a

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<v Speaker 2>stadium that I knew well, I'd competed in. It was

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<v Speaker 2>like I felt like it was my home turf. I'd

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<v Speaker 2>been there the year before and I'd stood in that

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<v Speaker 2>same stadium, and I kind of felt like I put

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<v Speaker 2>my energy into the corners of that room. You know,

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<v Speaker 2>this enormous stadium, and I stood there and I was like,

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<v Speaker 2>I'm going to come back in a year and I'm

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<v Speaker 2>going to win a gold medal, and I sort of

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<v Speaker 2>really owned that space, you know. So when we were

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<v Speaker 2>there at the games, it was you know, I probably

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<v Speaker 2>didn't really understand the enormity of it until afterwards because

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<v Speaker 2>we had this real focus, you know, obviously with my

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<v Speaker 2>sports site, but also my whole support team. It was

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<v Speaker 2>about creating that element of normality. Normality, you know, it

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<v Speaker 2>was like this is what I do, this is what

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<v Speaker 2>I know, this is what I've trained for all my

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<v Speaker 2>you know, professional taekwondo life, I've traveled the world, I've

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<v Speaker 2>competed against these girls, I've you know, had these international referees.

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<v Speaker 2>I know my coaches in my corner, i know my

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<v Speaker 2>support team. So it was all about bringing it back

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<v Speaker 2>to the normal, because it's very easy to get swept

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<v Speaker 2>up in a big event like that, any event where

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<v Speaker 2>it's World Championships, world Cup, where you know it's just

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<v Speaker 2>and you and the nerves come in and you feel

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<v Speaker 2>differently than you might at you know, another tournament. So

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<v Speaker 2>there was this element of it of really kind of

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<v Speaker 2>bringing the normal and the mundane and doing what you

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<v Speaker 2>know and focus on, you know, on the basics and

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<v Speaker 2>coming back to the simple things, doing the simple things

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<v Speaker 2>with that excellence. And then even in the fights, it

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<v Speaker 2>was around that creating, you know, like being present, being

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<v Speaker 2>in the moment, scoring you know, points, holding points. So

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<v Speaker 2>it's very much about being in that strategy, not thinking

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<v Speaker 2>about standing on the days at the end. And then

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<v Speaker 2>when it happened, it felt very much in the moment

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<v Speaker 2>that I actually won, it was like yes, you know

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<v Speaker 2>it was I was very cool, calm and collected, ticked

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<v Speaker 2>off that box, and then it wasn't until sort of

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<v Speaker 2>later on when I went out to the to the

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<v Speaker 2>back and the drug testing woman was reading my rights.

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<v Speaker 2>So I kind of started all dawned on me and

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<v Speaker 2>I was like, oh my god, oh my god, oh

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<v Speaker 2>my god, I did it. You did do it.

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<v Speaker 1>Yeah, And it's one of the biggest moments I think

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<v Speaker 1>in my life because you're a woman and you did it,

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<v Speaker 1>and it showed me something about empowering women and that

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<v Speaker 1>women can do hard things. And I was sixteen at

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<v Speaker 1>the time, and I was loving my taekwondo and I

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<v Speaker 1>love my fitness, and my parents were fitness instructors martial

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<v Speaker 1>arts instructors. Sort of wanted to head into fitness but

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<v Speaker 1>didn't really know what I wanted to do. And that

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<v Speaker 1>just inspired me so much, Lauren. It just it just

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<v Speaker 1>was a moment where I was like, I want to

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<v Speaker 1>empower women through fitness through taekwondo. Don't really know what

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<v Speaker 1>that'll be yet, but it was pivotal for me. Now

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<v Speaker 1>we've got a link because my dad was on your

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<v Speaker 1>coaching team, Martin.

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<v Speaker 2>Yes, and you know.

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<v Speaker 1>You've been coached a lot and had a huge focus

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<v Speaker 1>on mindset and winning and throughout your whole life, Like,

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<v Speaker 1>what do you think is the secret to having a

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<v Speaker 1>high performance mindset like that, that winning mindset for anyone

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<v Speaker 1>out there who's looking to, you know, really succeed in

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<v Speaker 1>their sport. Yeah, well, I mean, yeah, your dad, Martin

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<v Speaker 1>Hall was my so my club coach and then also

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<v Speaker 1>my coach at the Olympics. I had two coaches, Jinte

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<v Speaker 1>Joeng and and you know, we can go a little

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<v Speaker 1>bit more into my relationship with him, and we were

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<v Speaker 1>together for such a long time.

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<v Speaker 2>You know, it was a real, it was incredible journey.

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<v Speaker 2>But I think, you know, this element of a growth mindset,

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<v Speaker 2>and you know, we hear about that a lot. It

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<v Speaker 2>can be a bit of a throwaway term, but really

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<v Speaker 2>kind of understanding that we we have the ability to

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<v Speaker 2>always grow and evolve and our skills are not you know,

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<v Speaker 2>stagnant as they are. We can always develop. So I

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<v Speaker 2>think that you know, it's not about we all have

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<v Speaker 2>hard times, we all have challenges, we all have things

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<v Speaker 2>that we all have set back, So it's not that

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<v Speaker 2>you're creating the perfect environment where everything goes right. But

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<v Speaker 2>I think that mindset of being able to succeed and

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<v Speaker 2>do the things that you want to in life and

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<v Speaker 2>succeeding can be all manner of different things, whatever it

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<v Speaker 2>is to the individual, but it's about that that sort

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<v Speaker 2>of flexibility of being able to go I can you know,

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<v Speaker 2>I can my way out of this, I can build

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<v Speaker 2>back up. I can find a way to make that happen.

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<v Speaker 2>And you know, even when things completely change and you

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<v Speaker 2>may not. You know, there's a lot of athletes that

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<v Speaker 2>have life changing injuries and they can't go back to

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<v Speaker 2>that sport. So it's like, how do you then adapt

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<v Speaker 2>and change and sort of being kind to yourself and

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<v Speaker 2>then but also looking at you know, I love the

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<v Speaker 2>work of There's a researcher at Stanford, Ali Crumb, so

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<v Speaker 2>she has this work around the stress is enhancing mindset.

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<v Speaker 2>So even looking at stressful situations or doing hard things

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<v Speaker 2>and having that that outlook where oh this is going

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<v Speaker 2>to help me and how can I do to it?

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<v Speaker 2>You know, what can I use this experience to be

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<v Speaker 2>able to enhance my life in some way? And you

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<v Speaker 2>know that often comes in with injuries. I think it

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<v Speaker 2>can be a time of our biggest growth and where

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<v Speaker 2>we kind of have to really dig in and adapt.

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<v Speaker 2>So yeah, I think being kind and being really flexible

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<v Speaker 2>is probably some of the most important elements that's really

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<v Speaker 2>good advice. I mean, when I was an athlete, it

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<v Speaker 2>was much more like winning was everything. So everything I

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<v Speaker 2>did winning in taekwondo, so not I was never really

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<v Speaker 2>competitive in other areas of my life but winning, And

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<v Speaker 2>so it was like, what do I need to do

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<v Speaker 2>to be the best athlete? So that I mean, I

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<v Speaker 2>was ruthless. I often felt like I had a samurura.

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<v Speaker 2>I saw it, and especially close out games, I just

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<v Speaker 2>cut out all the crap, all the shit that I

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<v Speaker 2>you know, it was like channel focus, be really clear. Yeah,

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<v Speaker 2>and so but that was very time dependent. You know,

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<v Speaker 2>a competition is very much like you have to perform

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<v Speaker 2>on that day or that's it. Whereas performing in other

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<v Speaker 2>areas of my life or you know, being a good

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<v Speaker 2>parent or being a good partner or getting a degree

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<v Speaker 2>or whatever, then that's a little bit of a You've

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<v Speaker 2>got a bigger window to allow those sorts of things. So, yeah,

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<v Speaker 2>that's just a little bit bit kind of.

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<v Speaker 1>Talking about cutting out all like the crap, Like you

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<v Speaker 1>had to diet so hard to get under forty nine kilos,

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<v Speaker 1>wasn't it Like And you're a vegetarian, So was that

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<v Speaker 1>really challenging for you? What was that a grueling process

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<v Speaker 1>making weight for the game?

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<v Speaker 2>Yes, it was, but it was also part because I

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<v Speaker 2>always had to cut for a weight division. It was

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<v Speaker 2>part of my preparation, and so it was sort of

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<v Speaker 2>like a as I went into that phase, into that mode,

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<v Speaker 2>it was a lot. It was generally ab be three

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<v Speaker 2>months I'd sort of start to really streamline what I was,

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<v Speaker 2>you know, getting that weight down safely, and so that

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<v Speaker 2>kind of cut out a lot of you know, it

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<v Speaker 2>was like, wasn't socializing as much going out for you

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<v Speaker 2>as doing anything like that, So it was kind of

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<v Speaker 2>a mental refinement as well. But yeah, so for your listeners,

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<v Speaker 2>there's normally eight weight divisions in taekwondo, and for the

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<v Speaker 2>Olympics they only had four. So the normal weight division

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<v Speaker 2>i'd drop into was fifty one, So I just dropped

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<v Speaker 2>a couple of kilos, you know, and I'd sort of

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<v Speaker 2>sit at a training weight of fifty three, but around

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<v Speaker 2>fifty five natural weight drop in always challenging. It was

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<v Speaker 2>at the lower end of my weight, but it was

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<v Speaker 2>pretty safe. For the Olympics, they only had four weight

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<v Speaker 2>division and ten kilo increments between them, so either had

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<v Speaker 2>to go under forty nine or under fifty seven. So

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<v Speaker 2>the fifty seven girls are like sixty something and they're

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<v Speaker 2>dropping in, They're really tall. It's like a completely different game. So,

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<v Speaker 2>you know, I had Dexa scans, I went to the

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<v Speaker 2>BIS or the Dietitians. You know, I had my natural

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<v Speaker 2>path coaches. We all decide decided forty nine was going

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<v Speaker 2>to be the best weight division. So they actually said

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<v Speaker 2>it's unsafe to ever really sit at forty nine, so

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<v Speaker 2>just to drop down slowly and hit it on the day.

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<v Speaker 2>So I did weigh in at forty eight point nine

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<v Speaker 2>to eight wow, twenty kilos. But that was very you know,

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<v Speaker 2>I'd acticed, I'd done it poorly before. I did a

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<v Speaker 2>tournament overseas where I fought at the Belgium Open and

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<v Speaker 2>I beat this girl by about I was like eleven

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<v Speaker 2>points or something. I just absolutely it was. It was

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<v Speaker 2>a really good win. Then then two weeks later I

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<v Speaker 2>fought her at the same girl in Italy and I

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<v Speaker 2>had to drop down to forty nine and I just

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<v Speaker 2>couldn't get it off and I ended up saunering it off,

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<v Speaker 2>which I hate doing. Yes, and I lost to her

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<v Speaker 2>by light three points, So you know, it can make

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<v Speaker 2>such a huge difference if you do it. If you

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<v Speaker 2>sweat it off because you don't have, you become you're dehydrated.

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<v Speaker 2>You just can't recover that, and that's really you know,

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<v Speaker 2>it's so important with taekwondo to have that decision making

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<v Speaker 2>time and you know, the critical analysis, especially if you're

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<v Speaker 2>down and it's in a final and you've had four

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<v Speaker 2>fights that day or eight fights that day, you just

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<v Speaker 2>can't compromise that. So I used to do it really well.

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<v Speaker 2>It was really adamant not to sauner it run it off.

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<v Speaker 2>You know, also you have often a beautiful taper. You know,

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<v Speaker 2>you have this periodization that you set with your strength coach,

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<v Speaker 2>and then if you overweight and you're running it off

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<v Speaker 2>or skipping it off in a car park, then you're

0:12:15.559 --> 0:12:18.800
<v Speaker 2>just undoing all of that beautiful work for explosiveness. So

0:12:19.600 --> 0:12:22.640
<v Speaker 2>I did it really carefully. And yeah, I was vegetarian,

0:12:22.720 --> 0:12:25.320
<v Speaker 2>so everyone at that point used to tell me I

0:12:25.320 --> 0:12:30.200
<v Speaker 2>couldn't be a vegetarian athlete. So I had dietitian at

0:12:30.200 --> 0:12:33.920
<v Speaker 2>the vis, had a natch path and nutritionist, so I

0:12:33.960 --> 0:12:36.040
<v Speaker 2>had a lot of different and then I would kind

0:12:36.080 --> 0:12:39.640
<v Speaker 2>of you know, curate my own plan a little bit

0:12:39.640 --> 0:12:42.240
<v Speaker 2>as well. So I was very organized. I used to

0:12:42.240 --> 0:12:43.920
<v Speaker 2>have my main meal in the middle of the day

0:12:43.960 --> 0:12:47.400
<v Speaker 2>with lots of protein, lots of different colors, eating the

0:12:47.480 --> 0:12:51.040
<v Speaker 2>rainbow because I wanted to have you know, it was

0:12:51.080 --> 0:12:55.840
<v Speaker 2>all about eating for power and strength and reaction time,

0:12:56.000 --> 0:12:59.920
<v Speaker 2>and so yeah, it was I always looked at that

0:13:00.080 --> 0:13:03.000
<v Speaker 2>positive as well, because you know, otherwise it just feels

0:13:03.040 --> 0:13:05.600
<v Speaker 2>like there's that deprivation.

0:13:05.160 --> 0:13:07.920
<v Speaker 1>And I can't have this, and I yeah, yeah, that's

0:13:08.000 --> 0:13:08.680
<v Speaker 1>really important.

0:13:08.679 --> 0:13:12.160
<v Speaker 2>That. So even though I was forty nine kilos and

0:13:12.200 --> 0:13:14.880
<v Speaker 2>what and like at the lightest that my body should

0:13:14.920 --> 0:13:18.360
<v Speaker 2>ever be or shouldn't be, I felt six feet tall.

0:13:18.400 --> 0:13:21.640
<v Speaker 2>I felt like this huge warrior woman. I just felt

0:13:21.679 --> 0:13:25.360
<v Speaker 2>so strong and so powerful. And then I look back

0:13:25.400 --> 0:13:27.320
<v Speaker 2>at the photos and I'm like, oh my god, you're

0:13:27.360 --> 0:13:31.960
<v Speaker 2>so tiny. Yeah, but you felt that. That's awesome. Yeah,

0:13:32.000 --> 0:13:34.280
<v Speaker 2>I did, and all the strength work, you know, like

0:13:34.360 --> 0:13:36.680
<v Speaker 2>my legs were just so strong. I cut a lot

0:13:36.720 --> 0:13:39.080
<v Speaker 2>from my upper body. So it was very strategic. You know,

0:13:39.080 --> 0:13:41.000
<v Speaker 2>I didn't do it. I wasn't just left to my

0:13:41.080 --> 0:13:44.480
<v Speaker 2>own devices. No, it was you know, we're really in

0:13:44.520 --> 0:13:46.000
<v Speaker 2>collaboration with my team.

0:13:46.320 --> 0:13:49.600
<v Speaker 1>I'm going to leave that chat right there and come

0:13:49.679 --> 0:13:53.640
<v Speaker 1>back with part two very soon. Thanks so much for

0:13:53.760 --> 0:13:56.640
<v Speaker 1>listening to Bounce Forward. I love having your company, So

0:13:56.720 --> 0:14:00.320
<v Speaker 1>please DM me on Instagram at tip Hall underscore so

0:14:00.679 --> 0:14:03.200
<v Speaker 1>and let me know what questions you'd love me to cover.

0:14:03.559 --> 0:14:06.600
<v Speaker 1>Don't forget to rate and review me on your podcast app,

0:14:06.800 --> 0:14:08.520
<v Speaker 1>Speak soon, Happy days,