December 17, 2024 • 34 mins
Three-time Olympian and motivational speaker Liz Gleadle joins us for the second time on the show for an insightful conversation about her groundbreaking holistic approach to athlete training. Here is the link to her course:
https://www.skool.com/peak-performance-accelerator-1215/about
The first module, Foundations, is free.
The second, Daily Wins, is paid. Athletes get a 60% discount - they just have to message (@javelizz) directly on Skool or Instagram!
Discover how Liz's innovative course integrates physical, mental, emotional, and social elements to unlock peak performance. Through her personal journey, Liz challenges the status quo by advocating for emotional intelligence and resilience, especially for young male athletes, and sheds light on why traditional training methods often miss the mark.
We journey into the heart of emotional intelligence, where Liz emphasizes the transformative power of recognizing and embracing negative emotions. With engaging discussions on diversifying physical activities like parkour and dance, Liz illustrates how reconnecting with primal movement patterns can enhance both physical and emotional readiness. Her insights push us to rethink our modern lifestyles and the crucial need to incorporate foundational movement skills into our routines for overall well-being.
The conversation gets practical as we focus on mindset and the power of daily habits. Liz introduces the concept of the "minimum effective dose" and the Daily Wins system, demonstrating how small daily achievements can lead to significant personal growth. As we explore strategies for balancing enjoyment and performance, including the effects of alcohol on athletes, Liz shares captivating stories from the Olympics, offering a nuanced perspective on maintaining professionalism while celebrating success.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
this is episode 249 with liz gliedl brought to you
by perfect sports.
Speaker 2 (00:06):
Use the code ap20 to save 20 on diesel hydro splash.
Any other products the best incanada informed choice very
important from a three-timeolympian don't get tested
positive by accident.
Speaker 1 (00:21):
Informed choice.
Speaker 2 (00:24):
Enjoy the show.
You're the most decoratedracquetball player in US history
, world's strongest man, fromchildhood passion to
professional athlete, eight-timeIronman champion.
So what was it like making yourdebut in the NHL?
What is your biggest piece ofadvice for the next generation
of athletes, from underdogs tonational champions?
(00:45):
This is the Athletes Podcast,where high-performance
individuals share their triumphs, defeats and life lessons to
educate, entertain and inspirethe next generation of athletes.
Here we go.
Tell the listeners what we'regetting into today.
Speaker 1 (01:00):
What are we getting into today and viewers, not just
for those on YouTube.
Listeners and viewers.
Speaker 2 (01:04):
Athlete agreement.
Just don't forget, it's a thing.
Speaker 1 (01:08):
Are you going to introduce me?
Speaker 2 (01:10):
Yeah, we do that in the intro normally, but this is
your second time on the show,liz Gledel, so I can do a quick
introduction.
Three-time Olympianmotivational speaker, chef.
Speaker 1 (01:21):
What else.
He likes my food.
Speaker 2 (01:23):
Yeah, no, we.
This is.
This is good.
This.
You've got a new course comingout.
Yeah, you have unlocked whatyou claim is the best you've
ever felt in your life.
Right, yeah, and you took methrough a workout last week at
the parkour place what was thatcalled?
In Vancouver?
Speaker 1 (01:40):
Origins parkour.
We should shout them outorigins.
Speaker 2 (01:42):
Thank you for the great.
And so now we're learning aboutthis course, we're learning
about everything else and we gotto give the listeners what they
want.
Yeah, a little tidbits.
Speaker 1 (01:52):
Yeah.
So I started this course andI've.
It's about holistic highperformance, and holistic is not
woo.
Holistic means everything isworking together to create
something that is greater thanthe sum of its parts, and a lot
of athletes obviously do mentaltraining now and I've realized
that's really.
I did lots of mental trainingfor years and I've realized that
(02:12):
that's just one pillar ofperformance and we often overdo
it in physical training and thenwe start to do more and more in
mental training.
And then I personally overdid itin mental training.
I was meditating an hour a day.
I was really regimented, I hadeverything down and once I had
an epiphany about the role ofplay and the role of fun, I
(02:37):
realized that we don't trainathletes emotionally and we
don't have enough emotionalliteracy to not regulate our
emotions but to harness them.
Speaker 2 (02:46):
Wait, are you suggesting that we've been doing
it all wrong as a society forthe past?
Speaker 1 (02:54):
Not doing it all wrong.
It's that it's led to anevolution.
There's always something that'sthe next thing, and you build
on what everyone else before youhas taught you.
I'm so grateful for everythingI've learned from everybody I've
learned it from, and the reasonwe do that is because we want
the next generation to figureout something even more.
That's how technology evolves.
That's how everything evolves.
Speaker 2 (03:14):
It's what the athletes podcast is here for.
Speaker 1 (03:16):
Yeah, and so the course that I created is about
the things that we often don'tlook at or we don't understand
deeply enough to do effectively.
Speaker 2 (03:25):
Like what.
Speaker 1 (03:26):
Like well, even mental training.
So I actually start out.
I say there's four pillars ofperformance.
There's physical, mental,emotional and social.
Speaker 2 (03:32):
This is the house reference that we were referring
to before.
Speaker 1 (03:35):
Yes.
And if you have four pillars,if you want to build a house and
you only build one pillar upreally high, you don't do any
mental training well then you'rebuilding a shelter.
Pillar up really high, youdon't do any mental training
well then you're building ashelter.
You're only building one pillar.
You can throw a roof over topof it, but it's at an angle.
If you build up the mental alittle bit, it's still kind of a
shelter, and you can build upthose pillars as high as you
want, but the roof is kind oflike this thing that represents
(03:55):
consistency or total sumcapacity.
Think of it as a volume thing,and the more you actually build
up the other two, the emotionaland the social, the easier it is
to erect a house and thenactually build a second level.
And the biggest thing I like tosay is Pareto's Law is really
important.
It's a concept that 20% of thework gets you 80% of the results
(04:18):
.
The question is really, thoughwhat's the 20%?
And we obviously need to do aton of work in physical.
If we're trying to be athletes,we're trying to build all the
way to 100.
But if the first two ifemotional and social aren't
built for that 20%, then we'renot getting the biggest bang for
our buck.
We're spending way too muchenergy on things that don't have
(04:40):
a high return on investment.
Speaker 2 (04:42):
But, liz, my coach told me that after I graduate, I
should just focus on school andmy sports and not worry about
girlfriends.
And I need to focus, make surethat all my attention is towards
this and I can't have socialrelationships.
What do I do?
Speaker 1 (04:59):
Yeah, remember my coach said to me don't get a
boyfriend, because if he breaksyour heart you're not going to
be able to train properly.
And the reality is we don'ttell people don't do this,
because it'll hurt you.
What we should be doing issaying, hey, this is a normal
part of life and we need to knowhow to handle it well, so that
you have the base trainingavailable to be able to handle
harder and harder challenges.
(05:20):
We need base trainingphysically, mentally,
emotionally and socially.
And again, if we don't trainthose skills, if we don't have
basic emotional literacy, howare we supposed to figure out
what we're feeling and how wewant to feel and how to get
there.
Speaker 2 (05:38):
Maybe you guys can relate.
I didn't necessarily feel a lotas a young male.
I've just got a bunch oftestosterone running through my
veins.
I'm like I'm going through.
You know.
Yeah, how do you suggest ayoung adolescent male?
You know, I've got a cousin,for example, who's 16, 17, 18
years old.
Like, yeah, how do you tellthem hey, get emotional man no.
Speaker 1 (06:02):
So it's not about being, it's not about getting
super in touch with yourfeelings.
It's about understanding Firstof all, like, say, starting with
understanding that negativeemotions are not bad things.
They're just trying to tell youwhat you don't want, and the
next step in that so that's thenegative emotion is very like
primal thing.
Then we have we have aprefrontal cortex, and that
(06:24):
allows us to say, okay, let'slogically think about this in
negative emotion.
And then what it allows you todo a negative emotion is what do
you want to run away from?
What do you not like?
And that could be in anydirection.
The question is then what is ittelling you that you actually
want to run towards?
And that's the part that weneed to start thinking about.
So if you are incrediblyfrustrated, you're not
(06:47):
progressing, or you just feelangsty and you're just working
harder and harder and thingsaren't working, frustration is
actually telling you that whatyou're doing is not working and
you need to try somethingdifferent.
So then you have to say, okay,well, what would trying
something different look like?
How would I feel if I hadsomething new that was exciting
to me?
Maybe I just want to feelexcited, and you can start
(07:09):
looking at that as understanding.
What emotions would I ratherexperience?
And so how should I set up mytraining environment or how
should I talk to my coaches andmy teammates, my other people
differently, and myself, to makemyself feel that emotional
state?
Speaker 2 (07:24):
Yeah, setting yourself up for success, right.
Speaker 1 (07:26):
Basically, and that's the basics of it, it's not
about everything being love andpeace and harmony, like that's
great and for some people thatabsolutely works.
If you're an O-lineman, youneed a little bit of anger and
you also need to understand thatit's also about love in the way
that you love your teammatesand you're trying to do
something together andunderstanding that that anger is
(07:46):
almost righteous anger, so tospeak.
And then it becomes a mixtureof emotions, becomes an
emotional cocktail that you cantap into if you understand it
more deeply.
It's like an actor.
If you don't know thedifference between furious angry
and, I don't know, outraged,like enraged, well then, how are
you going to play the differentcharacters?
(08:08):
How are you going to play thedifferent emotions?
And it's understanding thatnuance, just diving into what
would be right for you, whatwould give you the best
performance.
Speaker 2 (08:18):
Which is something I preach, especially for young
athletes, because we don't tasteenough.
We specialize at the age of sixnow, and sad yeah right, it is
specialized at the age of 34 butthat's honestly what we should
be like.
I started running, I liftweights.
I now do parkour bi-weekly,whenever that happens a little
(08:40):
rope flow yeah right.
But I think you know those arethings that we should be doing
from a young age.
And then you're like, okay,based on the fact that I grew to
6'8", maybe I should playbasketball or volleyball right,
like getting those foundationalprimal movements that you were
talking about with thosefunctional movement patterns.
You know those are essential.
(09:01):
That should be kind ofmandatory movements that
everyone's able to do.
You'd think, right, you wouldthink so if you were to design a
school system, maybe a course.
Speaker 1 (09:14):
Oh my God, yes, please.
Speaker 2 (09:16):
Maybe this is like you know.
Speaker 1 (09:17):
This is a little bit of part of my course.
Speaker 2 (09:18):
Yeah, so let's dive into that.
Speaker 1 (09:20):
So if I was to redesign javelin throwing all
over again, if I could do it allover again, I would do
gymnastics for a really longtime.
You understand how to throw,how to tumble, how to rotate,
how to spin, how to hang.
Speaker 2 (09:34):
I always said, if I have kids, that's the first
thing they're going into.
Speaker 1 (09:37):
Yeah, humans evolved from monkeys.
We hung, and that's how ourarms stay strong.
They're over our head all thetime, but now people never put
their hands over their headunless they're doing a certain
overhead exercise.
I put my hands over my headover the time because I'm
throwing, but that makes a hugedifference and we don't
pendiculate, which means wedon't swing.
Swinging is the coordinationpattern of our upper body and
(10:00):
it's like running.
Swinging is to the upper bodyas running is to the lower body.
And then the other thing Iwould add is getting people to
understand that dance, but nothaving to do choreography.
Understanding that rhythm,having a sense of rhythm, helps
you learn anything.
Speaker 2 (10:19):
Feel the rhythm, feel the rhythm, feel the rhyme.
Speaker 1 (10:21):
Feel the rhythm, feel the rhyme.
That's very important.
Speaker 2 (10:25):
You've seen Cool Runnings right?
Yes, I have.
Speaker 1 (10:29):
But it makes such a difference.
So what I started doing was Istarted dancing because I wanted
to learn how to dance.
I remember I went down toTrinidad and I saw people doing
these very simple dance moves,but I couldn't figure out how
they were linking them.
Speaker 2 (10:41):
figure out how they were linking them.
Speaker 1 (10:42):
And then my training partner and Olympic champion
from 2012,.
Kishore Walcott, looks at meand he's like just bounce, yeah,
and I thought bounce.
I don't know how to do thatvery well.
Speaker 2 (10:55):
Yeah, I looked uncoordinated AF when I was
trying to bounce with you lastweek.
Speaker 1 (10:59):
Yeah, and we don't understand this concept of
creating this.
We're using gravity andmomentum.
Bouncing is literally justunderstanding gravity.
It's the first thing thatbabies do.
They start bouncing to music.
They start kicking their legs.
It's what they do to testgravity before they walk.
And as an adult I didn't knowhow to bounce and this is
(11:24):
something.
It's a lost skill and it's nothard to redevelop, but it is a
foundation of dance.
So bounce helps you understandgravity and spin helps you
understand momentum.
And when you startunderstanding gravity and
momentum cause, you're payingattention to them in simple ways
.
Then it went non-complex ways.
Then you feel safe.
If you're trying to throw ajavelin, you're worrying about a
lot of things To think aboutgravity, momentum, throwing a
(11:44):
stick, not crossing a line,getting into all these crazy
positions you're making anincredibly complex choreographed
movement Right and bounce isthe foundational unit for
understanding gravity.
Speaker 2 (11:56):
Movement right and bounce is the foundational unit
for understanding gravity, andthen the progress, or the
progression would be then tolike a rope flow.
Speaker 1 (12:02):
Then, once you've got that, yeah, I mean you could
add rope flow immediately.
I think bounce is rope flowhelps you understand the
connection of energy betweenyour hands and it helps you
understand how your core createsenergy, how your spinal engine
creates force and then how tothrow it out from your hands and
how your hands are related.
Rope flow is a dance movewithin itself.
(12:23):
I was coaching yesterday andall the kids are rope flowing
and I did imaginary rope flow.
So it looked like I was ropeflowing but I had nothing in my
hands and it looked like everypart of my body was coordinated.
Rope flow is incredible.
It's a very simple tool, butthe rope doesn't lie.
If it's jerky, if it smacks you, it's because you don't
(12:46):
understand how to coordinateyour limbs relative to your body
.
It's humbling, it is humbling,it is humbling it's very
humbling.
Speaker 2 (12:53):
You can't muscle your way through it no how, uh, what
other like modalities were youahead on?
We talked about.
One of the things that you leftus with on episode 62 or 65 of
the show when you first came onwas your emphasis on sleep and
how you would have prioritizedthat more if you had known the
benefits of it when you wereyounger, and I'm curious what
(13:15):
you did to incorporate that morenow.
What you do you're not wearingthe whoop anymore but, like you
talked about, you know certainthings that definitely don't
lead to a good sleep.
Uh, what are some other thingsyou set yourself up for for
success?
Speaker 1 (13:29):
in relative to sleep.
Speaker 2 (13:30):
Yeah.
Relative to sleep Uh don't eat,don't eat two hours before bed.
Yeah.
Speaker 1 (13:34):
That's, that's a really big one.
Speaker 2 (13:36):
Yeah.
Speaker 1 (13:36):
Don't eat two hours before bed, don't stare at your
phone, dim your lights.
I think dimming the lights issomething people underestimate.
I love, I hate overheadlighting, yeah, and that makes
anything that you can.
Speaker 2 (13:50):
Oh, have you seen this?
I have not.
Speaker 1 (13:53):
Mouth tape.
You can give me some.
Speaker 2 (13:56):
I have not Mouth tape .
You can give me some.
Yeah, okay, this is yours.
Thank you A little, asmr, forthose who are listening.
Speaker 1 (14:01):
Oh no, they sent me a bunch.
Oh nice, nice, so you don'tpeel off your lips.
Speaker 2 (14:05):
Yeah, very nice, it's also a clutch, cause, um, it's
a stretchy fabric.
So for me, cause I constantlymouth breathe at night, it can
still stretch and I don'tactually die, you know, from not
breathing, yeah, so I startedwith duct tape.
Now we're at a much betterstate for my sleeping.
But I interrupted you, that'sokay, because I was just like
(14:26):
grabbing stuff.
Speaker 1 (14:27):
I think the main thing, the thing that I still
struggle with, is that my braingoes crazy at night, partially
because I'm building this hugecourse and I'm I'm just wrapping
my brain around all thesedifferent ways.
I want to look after it and thebiggest things that we don't
give ourselves any time todecompress and have non specific
(14:47):
directional thoughts, and sowhat I'll do a lot of the time
is I'll turn off the lights andI'll lay on my living room floor
and I'm not meditating, I'mjust letting myself think and
let my brain go wild, andsometimes I'll have a pen and a
paper beside me and I'll justwrite point form notes, because
my brain now knows that if Ireally want to come back to it,
(15:07):
it's saved for tomorrow.
Speaker 2 (15:09):
Just unpacking.
Speaker 1 (15:10):
Yeah, it doesn't have to make sense.
It doesn't have to be a to-dolist.
It can be something that you'reworried about, but even just
writing down the acknowledgementthat you had the thought often
makes it.
So your brain says, oh okay,it's okay, We've.
We've saved, saved it for later.
Now's not the time to problemsolve.
It's not sitting there pilingup.
Speaker 2 (15:28):
It's it.
I would equate that to likehaving your emotions bottle up
and then unraveling them to aparent, friend, family member,
whatever right.
Like yeah, interesting, I likethat, so okay, so I'm going to
sit on my living room floor.
Speaker 1 (15:41):
Literally just lay down.
Stare at the ceiling.
Speaker 2 (15:43):
I do.
I also.
I try and go an hour before.
No overhead light, no tech bluelight blockers on.
Speaker 1 (15:50):
Yeah.
Speaker 2 (15:50):
Have my nighttime tea .
Athlete's apothecary bedtime,you know it's the best.
Anything else.
The no eating two hours beforeis big.
Speaker 1 (15:59):
It is really big.
Speaker 2 (16:00):
Yeah, it's tough for me, though, trying to eat more.
Speaker 1 (16:03):
Yeah, I mean there's also some really good evidence
around your GH gets boosted ifyou don't eat before bed.
Speaker 2 (16:09):
Yes, this is true, so this is about eating more
earlier.
Speaker 1 (16:17):
Yes, this is true, If you can fast like I used to eat
two meals a day, but I used toeat 3000 calories.
Speaker 2 (16:20):
Yeah, so it's about you got to get it in.
Speaker 1 (16:22):
You don't have to go that big, it's just like two
hours makes you've had enough.
Being a little hungry helpsrelease DMT and it helps you
have lucid dreams.
And if you can have luciddreams or you can just have a
deeper sleep, you will problemsolve better.
Speaker 2 (16:34):
That's a good point.
Speaker 1 (16:35):
And so it's worth it to be a little hungry, to be
smarter.
Speaker 2 (16:41):
You convinced me For the sake of knowledge, science
and so that I stay fresh all thetime.
You see that segue.
If you didn't know, this is CanI Wellness supplements.
They provide some amazing sleepspray also.
If you want to try it helpyourself I use this after all of
(17:02):
my workouts okay, so it's theirfresh spray um just a little
vitamin b yeah, provides a calm,relaxed feel a little gaba I
take that post workout, uh,before I jump in the sauna.
That's the routine.
Didn't go in the sauna todaybecause we're going after to
Everwell, I think it is right.
Shout out to Everwell they'regetting man, we're dropping
everyone.
Speaker 1 (17:21):
We're dropping everyone tonight.
Onward and upward.
Speaker 2 (17:25):
Yeah, let's talk about the course.
You've got it recorded, you'vegot it produced.
Speaker 1 (17:32):
I've got the first part produced, yes, yeah.
So the course is a look at eachone of these pillars, the um,
except for I don't dive in toodeeply to physical at the
beginning Actually, no, it's alie, take that out Um.
So I go through each of thepillars and I start with what I
think is the best way to setyourself up, which is getting a
bird's eye view, and I talkabout ways that you can observe
(17:55):
high performance and the waysthat you can have certain
systems for understanding whatyou should be doing, what you're
spending too much time on, andhow to get the highest return on
investment for your time, foryour energy, for your money.
And I like to think about highperformance as a spiral, in that
you're always trying to lookfor what is a 20% of the work
(18:17):
that's going to get me 80% ofthe results, and then I move on
to the next thing, and then Imove on to the next thing and
the next thing, and there's fourpillars and then, once you've
done all four, you start back atthe beginning again, and then
that way you know that you'vegot all of your bases covered.
You're building your housesomewhat evenly.
Speaker 2 (18:34):
Right.
Speaker 1 (18:35):
And the very first.
So it's the overview, is I callit foundations.
That's free and it's 20 lessons.
Speaker 2 (18:43):
Where LizGlittlecom?
Speaker 1 (18:45):
Oh my God, I'm gonna have to look up this exact
website.
I think it's it's on school.
Speaker 2 (18:48):
Oh right.
Speaker 1 (18:49):
It's called the Peak Performance Accelerator.
Speaker 2 (18:50):
We'll.
We'll include it in the shownotes for those.
Yeah.
Speaker 1 (18:54):
Exactly.
And then the second one is allabout mental training, and it's
what I think is the most minimum, effective dose way to mentally
train yourself, to take on anynew habit and to change the way
you think and to perceive thefeeling of growing and learning.
And the reason why this is myfavorite habit is because people
feel like they get stuck in arut, they get stuck in a plateau
(19:16):
.
They don't know if what they'redoing is working.
And this is about developing asystem that takes you one to two
minutes in the morning andmaybe five minutes at night.
Speaker 2 (19:25):
Okay, I can get on board with that.
Yeah, I can do six minutes.
Speaker 1 (19:29):
Well, I'm all about the minimum effective dose,
because habits don't work if youhave too much resistance to do
them, and everything that Ibuild out is based on that, and
your minimum effective dose, oryour capacity to do more, builds
over time.
But you have to start withalmost ridiculously small but
see results immediately.
So what I do is I do daily wins, and the idea is you don't just
(19:51):
set up goals, you set up avision, and you don't have to
start with a really big vision,but you have to understand that
a vision is about direction.
It's about who do you want tobecome and the goals help you
support who you want to become.
So I get people to set up theirdaily wins and it starts with
understanding priming yourselffirst thing in the morning,
which is the idea of do not letyour phone, your email, your
(20:15):
Instagram or your friends primeyour brain first thing in the
morning.
When we wake up, we are in thetastate.
We are super easily hypnotized.
This is why infomercials are onlate at night or first thing in
the morning.
You need to prime yourself.
You need to hypnotize yourselfwith what matters to you before
anyone else takes it away fromyou, and then you can go on with
(20:37):
your day and check your socialmedia and check your email, but
your brain is now actuallycreated a confirmation bias to
look for the things that youcare about.
Confirmation bias is somethingthat we often see as negative
because we say it's anunconscious confirmation bias,
which means that you confirmwhatever you believe.
That's what you see.
Your brain is a big filtrationmechanism.
(20:57):
That's what it does.
So what do you want to filterfor?
Speaker 2 (21:02):
I want to get out negativity more than anything
right now.
Speaker 1 (21:04):
Yeah.
Speaker 2 (21:05):
It's tough to avoid, it is, but if you're priming
properly, listening to your Tedtalk following your five-step
morning routine.
Speaker 1 (21:13):
It makes a really big difference.
I've done this to myself overand over and over again.
I actually somewhere it mightbe in the closet, I forget where
it is I have all of mycalendars that I used to keep
with my daily wins.
So daily wins you use as acalendar, yeah and you stack
that and you stack it and whatpeople do is people normally
have agendas or they do weekcalendars.
You don't see change over aweek.
(21:33):
You might see it over two, youmight see a little progress over
a week, but if you flip thepage then it looks like you're
starting with nothing and partof daily wins is seeing
everything stack up over thecourse of a month.
It's been recorded, apparently,that the fastest that someone
has seen in studies someonechange a habit and have it
become a habit is 18 days.
(21:53):
The average is 66.
And obviously it can take a lotlonger than that to build a
habit.
How you build a habit depends alot on your timing, knowing
your minimum effective dose andunderstanding the effectiveness
of what you're doing.
If you don't know those things,chances are it's going to take
you longer to build a habit.
So that's what Daily Winsstarts accounting for.
(22:14):
It's about putting in placeparameters to help you make
habits happen faster.
And then at night you dosomething else.
You set yourself up.
You're like what am I doing?
What do I care about?
What do I need to do today?
One thing, what's going to movethe needle forward?
And then at night night you saywhat did I do today that moved
(22:35):
the needle forward?
What coincidences happened thathelped me out?
What synchronicities happened?
What did I make happen?
What else did I do that Ididn't even realize I had to do,
but I had the opportunity to doit, and you start seeing not
only what actions you're taking,but the things that you're
doing to mess yourself up, whichis also really important,
because then you realize, oh,that's not an alignment.
I said I wanted this, but myactions say otherwise.
(22:58):
And you start really feeling it.
But you do this right beforeyou go to bed.
Again, you're in this thetastate.
You're sleepy, you areprogramming yourself to say this
is who I want to be and I wassuccessful today, because it's
the identity of being successfulin moving towards your goals.
Speaker 2 (23:17):
So using that positive self-talk during that
theta state, it's just the righttiming, more than anything.
Speaker 1 (23:23):
And it's not even positive self-talk.
You don't have to convinceyourself of anything.
What happened today?
Yes or no?
Speaker 2 (23:29):
Very objective.
Speaker 1 (23:30):
Very objective what happened today and that's
incredibly important.
You don't have to say a mantraand make yourself think that
you're somebody that you're not.
You're like, I'm going this way.
What made me move towards thatdirection?
So the course is about onesetting yourself up with the
basics of that.
I've pretty much told you whatthe basics are.
(23:56):
There's obviously a lot moredetail in the course and I like
to say start with the basics andthen, when you take the course
there's about 22 videos and youwatch one video, one video per
day, or one to three videosevery couple of days, and
whenever you get a aha moment orsomething just clicks.
Then you, you stop, you stopthe course for a day or two, you
let it marinate, you update theway you do your daily wins,
(24:16):
because the more deeply youunderstand what you're doing
psychologically, physiologicallythe more likely you are to
continue doing it.
And it's about the more deeplyyou understand something, the
easier it is to have discipline,because you understand the
importance.
And now you want to do itbecause you know it's going to
pay off yeah, and you're feelingthe effects, whether that's
exactly emotionally like yeahyou're probably getting that
(24:39):
reinforcement from others aroundyou as well who are noticing
that exactly um, I'm curious.
You talked about being ahead ofthe curve, grounding grounding
every day right every day, sogood I walk up my front steps, I
have my coffee, I have mychocolate, I sit on my porch for
(25:01):
the bit, for a little bit.
I look at the trees and I lookat fractal patterns.
Then I go for a little walk inthe grass, no matter if it's
raining or if it's freezing, Iget my feet in the ground I'm
this setup is you have anamazing setup for that I do,
it's perfect.
Speaker 2 (25:15):
Um, I am not so fortunate in my current setup,
but I got sent some groundingwell, like ground, ground well,
ground well, uh, mats.
I don't know if you've seenthose.
I've heard of them.
Speaker 1 (25:25):
Yeah, their ads are everywhere on instagram I would
love to just tie a metal wire tomy toe and just plug it into
the garden.
Quite honestly, I'm, like this,close to doing it.
Speaker 2 (25:35):
So they have one that's a bed sheet and one
that's a mat that you stand on.
So I'm going to bring you themat and see, just let you use it
for a bit.
Let me know what you think.
Okay, I've been sleeping on it.
I've seen some benefit.
My whoop was telling me it'sbeen going up.
Oh of it, my whoop strap.
My whoop was telling me it'sbeen going up.
(25:55):
Oh, uh, the days that it wasn't.
I, to your point, had abeverage and I was like man
can't do that right, can't do it, can't have the beverage it's
crazy how much it impacts and Ican have one drink and it
doesn't impact you.
Speaker 1 (26:05):
I can have one drink about two hours before bed and
I'll be okay, really, yeah oneit's.
Speaker 2 (26:09):
It's mind boggling like a beer after hockey with
the boys.
I have to be like cognitively.
I'm like, okay, I'm going tolose sleep if I do this.
So, midday game, maybe it'sfine to have one, but nighttime
I'm like sorry boys.
Speaker 1 (26:25):
Yeah, okay, you know what my hottest tip for athletes
?
This is it.
If you drink.
Drink like, actually chooselike alcohol is going to mess up
your memory.
There's tons of studies on theway people oh my God, you have
one drink it can mess up yourmemory by 50%.
It's insane, like your recallfor whatever you learned earlier
(26:48):
that week can be dropped by 50.
So day, drink, drink water.
Drink clear alcohol.
Don't drink dark alcohol,because there's stuff in it that
makes it harder for your bodyto remove the toxins.
Um, understand that mostalcohol is a downer.
Yeah, so it makes you depressed, but tequila is an upper so
(27:08):
clear tequila, is clear tequilaum, if you're going for lack of
calories, tequila has like 150calories in a shot.
Vodka has 50.
So if you're gonna drink, thoseare the recommendations for
drinking and generally havinghaving vodka, limes or having
tequila with lime, because limehas electrolytes it can help.
Or even having a pickle back.
I mean pickle juice is veryhelpful to help again replenish
(27:31):
electrolytes.
Speaker 2 (27:31):
But didn't think we'd start talking about drinking
during this episode, but I drank.
Speaker 1 (27:35):
I drank a lot during university.
It was not good for me but, butthat was that was what I needed
in that time of my life.
I wanted a certain degree offreedom and I wanted to.
We didn't understand what wasgoing on with alcohol back then.
I'm sure if I knew more, Iwould have been more selective
about when I drank, becausethere's also team bonding and
you know, you have, I haveamazing memories and I wouldn't
(27:55):
give those up.
Those also boosted myperformance.
Speaker 2 (27:57):
Yeah, that's the thing Like I had a conversation
with Zach Rinaldo.
It never ended up airing on theshow, so we'll have to get him
on again, but he talked aboutthere's guys in the NHL.
He's an nhl enforcer.
There were literally probablyhundreds of players who played
better because they went out thenight before with the guys.
Maybe they had a bit more of aguilty feeling so they needed to
(28:22):
play better.
Whether they played betterhungover, whatever the case may
be, yeah, but there's somethingto be said there as well, right?
Speaker 1 (28:29):
Yeah Well, it's also interesting in the idea that you
are increasing your risk forinjury, because if you're
dehydrated, your tissues don'twork as well.
Like things can happen.
The older you get, you know youlook the wrong way too fast.
It's not good.
Speaker 2 (28:44):
Yeah.
Speaker 1 (28:44):
You are playing a dangerous game.
Speaker 2 (28:46):
Yeah.
Speaker 1 (28:47):
And again, this is an emotional thing.
Yeah, it's true this is anemotional thing.
Yeah, it's true.
It's.
How do you why?
What did you need from thatexperience that you had to get
from alcohol that you didn'tgenerate yourself?
What are you not givingyourself permission to do?
Because alcohol is an inhibitoror a disinhibitor.
So, really, it's about what doyou actually want and how do we
(29:08):
let you get that?
How do we uninhibit you toactually allow you to feel free
to get what you want?
Speaker 2 (29:14):
Yeah, I know it's been eye-opening for me over the
past few years because, likeyou, I drank a lot during
university and now I'm likemaybe.
Speaker 1 (29:25):
I'm like, oh no, thank you, don't poison me.
Visceral reaction.
It is poison, though right,it's poison.
People forget it's literallypoison.
Speaker 2 (29:31):
Yeah me, this little reaction.
It is poison, though right,people forget it's literally
poison.
Yeah, all that being said, Isee a value for it.
Speaker 1 (29:36):
Right time, right place, totally, um, but it's
also really fun, like going to awedding and getting a little
drunk with your friends is likeworth it, like yeah, or after an
olympic games celebrating thatwas my yeah like any good
stories there do I have any goodstories from the Olympics and
celebrating?
Yeah, but I can't tell some ofthem on the podcast.
Speaker 2 (29:55):
You're like not in the same line as when I just
promoted my coaching?
Speaker 1 (29:58):
No, no, is that no?
I mean, I remember once, okay,in London, it was the last night
, it was after closingceremonies and it was great.
It wasn't a dry village and theGermans had bought I kid you
not a stack of beer up to likehere and I was just walking
around and they're like do youwant a beer?
After chatting for a couple ofminutes, I said yeah, sure, I
(30:19):
said thank you, and they'd belike, yeah, you're cool, we're
just giving beers to cool peopleand we're just drinking.
Everybody was just drinkingtogether, but it was just
everybody celebrating togetherand everybody getting rip drunk.
But I mean, you need thatrelease after a quadrennial of
training.
Speaker 2 (30:33):
Yeah.
Speaker 1 (30:34):
And to be with.
That's the most beautiful thingabout the Olympics.
You can have a conversationwith anybody, because you know
that you all have the same thingin common, which is insane, and
it's such an exciting time thatyou're like well, let's bond,
let's celebrate.
Speaker 2 (30:49):
You brought up that same thing on the last episode,
did I?
Well, let's bond, let'scelebrate you.
Uh, you brought up that samething on the last episode, did I
?
Yeah, oh my god ground it'sthat, that you all have that
same thing in common.
Yeah, and that sharedexperience goes so far, so far,
and people don't necessarily.
Well, you'll have that for therest of your life, right, and
you?
Had it three separate timesthree very different olympics
yeah yeah uh, we could probably.
(31:12):
Well, I feel like we'll end uphaving another conversation once
.
All five, is it five?
Speaker 1 (31:18):
Five episodes.
Five episodes of the coursewhen can people find it On
school?
We'll drop it in the show notes.
Yeah, where's your socials.
Speaker 2 (31:24):
Give us the yeah, you know.
Speaker 1 (31:26):
Yeah.
So the first episode, or Iguess the first section of the
course, is on daily wins andthat sets you up for doing
anything else you want to dowith mental training.
The second is going to be aboutcheat codes for movement and
it's the ways that you canunderstand your body without
having a kinesiology degree andit helps you figure out how to
move and how to learn how to doany skill.
(31:46):
Like what we did at the park orlike what we did at the park or
it's much of like fun fact cheatcodes.
And then the next is emotionaltraining, which is understanding
how to deal with certainemotions and how to make them
work for you.
And I teach people to play thegame of the gifts, which you can
look at my TED talk and you canstart playing straight away,
and it's a game to rewire yourbrain to see challenges and
(32:08):
things that are really hard asopportunities to learn.
And then, last, I do socialtraining, which is really about
understanding how to build teamsand involves a lot of
self-reflection and understandwhat do I think I'm showing you,
what are you seeing in me, andthen how are you treating me and
how does that help me know whatI'm actually showing you, which
(32:29):
makes more harmoniousrelationships?
So that's all going to be inschool and it's my socials are
Java, liz, so not Java like thecoffee, but J-A-V-E-L-I-Z-Z, z-z
for you Americans, and that'smy main spot.
I'm not on X.
I guess I'm also technically onTikTok.
Speaker 2 (32:49):
Same.
Thing.
Speaker 1 (32:50):
But my marketing people helped me post on there.
So if you want to reach out tome and expect a fast, snappy
reply, Instagram is the place tobe.
Speaker 2 (32:58):
And then we'll come here again.
Third episode from the Vortex,once everything's finalized.
Speaker 1 (33:04):
Once you've learned rope flow, once you've learned
how to bounce, that's what weshould have done.
Speaker 2 (33:08):
We'll do a part two with some rope flow.
Speaker 1 (33:10):
we'll get some other local vancouver out, so we'll do
some parkour we can clip onsome mics and do some rope flow
and keep a conversation going.
Speaker 2 (33:17):
There you go, there you go yeah, there you go,
that's it, that's, that's thepod 249.
Speaker 1 (33:22):
Oh, wow, congratulations, thank you.
Thank you, that's a lot ofepisodes that is.
Speaker 2 (33:27):
It's a lot.
It's crazy.
Yeah, just over five years now.
It's great.
You were 60, like I said, 62,65, so just over four years.
Last week we had erin rowliffon who was episode 35.
She won the us open uhchampionship last year.
Damn, yeah, it's uh.
It's cool.
We're having fun.
We're getting reconnected withsome of the people we had on uh
(33:47):
over the past half decade.
Nice, thank you for coming on,appreciate it.
Thanks for having me.
I look forward to you folksbenefiting from Liz's course and
give her a follow on socialmedia.
Thanks for tuning in.
Hope you have a great rest ofyour day.
Bye.
this is episode 249 with liz gliedl brought to you
by perfect sports.
Speaker 2 (00:06):
Use the code ap20 to save 20 on diesel hydro splash.
Any other products the best incanada informed choice very
important from a three-timeolympian don't get tested
positive by accident.
Speaker 1 (00:21):
Informed choice.
Speaker 2 (00:24):
Enjoy the show.
You're the most decoratedracquetball player in US history
, world's strongest man, fromchildhood passion to
professional athlete, eight-timeIronman champion.
So what was it like making yourdebut in the NHL?
What is your biggest piece ofadvice for the next generation
of athletes, from underdogs tonational champions?
(00:45):
This is the Athletes Podcast,where high-performance
individuals share their triumphs, defeats and life lessons to
educate, entertain and inspirethe next generation of athletes.
Here we go.
Tell the listeners what we'regetting into today.
Speaker 1 (01:00):
What are we getting into today and viewers, not just
for those on YouTube.
Listeners and viewers.
Speaker 2 (01:04):
Athlete agreement.
Just don't forget, it's a thing.
Speaker 1 (01:08):
Are you going to introduce me?
Speaker 2 (01:10):
Yeah, we do that in the intro normally, but this is
your second time on the show,liz Gledel, so I can do a quick
introduction.
Three-time Olympianmotivational speaker, chef.
Speaker 1 (01:21):
What else.
He likes my food.
Speaker 2 (01:23):
Yeah, no, we.
This is.
This is good.
This.
You've got a new course comingout.
Yeah, you have unlocked whatyou claim is the best you've
ever felt in your life.
Right, yeah, and you took methrough a workout last week at
the parkour place what was thatcalled?
In Vancouver?
Speaker 1 (01:40):
Origins parkour.
We should shout them outorigins.
Speaker 2 (01:42):
Thank you for the great.
And so now we're learning aboutthis course, we're learning
about everything else and we gotto give the listeners what they
want.
Yeah, a little tidbits.
Speaker 1 (01:52):
Yeah.
So I started this course andI've.
It's about holistic highperformance, and holistic is not
woo.
Holistic means everything isworking together to create
something that is greater thanthe sum of its parts, and a lot
of athletes obviously do mentaltraining now and I've realized
that's really.
I did lots of mental trainingfor years and I've realized that
(02:12):
that's just one pillar ofperformance and we often overdo
it in physical training and thenwe start to do more and more in
mental training.
And then I personally overdid itin mental training.
I was meditating an hour a day.
I was really regimented, I hadeverything down and once I had
an epiphany about the role ofplay and the role of fun, I
(02:37):
realized that we don't trainathletes emotionally and we
don't have enough emotionalliteracy to not regulate our
emotions but to harness them.
Speaker 2 (02:46):
Wait, are you suggesting that we've been doing
it all wrong as a society forthe past?
Speaker 1 (02:54):
Not doing it all wrong.
It's that it's led to anevolution.
There's always something that'sthe next thing, and you build
on what everyone else before youhas taught you.
I'm so grateful for everythingI've learned from everybody I've
learned it from, and the reasonwe do that is because we want
the next generation to figureout something even more.
That's how technology evolves.
That's how everything evolves.
Speaker 2 (03:14):
It's what the athletes podcast is here for.
Speaker 1 (03:16):
Yeah, and so the course that I created is about
the things that we often don'tlook at or we don't understand
deeply enough to do effectively.
Speaker 2 (03:25):
Like what.
Speaker 1 (03:26):
Like well, even mental training.
So I actually start out.
I say there's four pillars ofperformance.
There's physical, mental,emotional and social.
Speaker 2 (03:32):
This is the house reference that we were referring
to before.
Speaker 1 (03:35):
Yes.
And if you have four pillars,if you want to build a house and
you only build one pillar upreally high, you don't do any
mental training well then you'rebuilding a shelter.
Pillar up really high, youdon't do any mental training
well then you're building ashelter.
You're only building one pillar.
You can throw a roof over topof it, but it's at an angle.
If you build up the mental alittle bit, it's still kind of a
shelter, and you can build upthose pillars as high as you
want, but the roof is kind oflike this thing that represents
(03:55):
consistency or total sumcapacity.
Think of it as a volume thing,and the more you actually build
up the other two, the emotionaland the social, the easier it is
to erect a house and thenactually build a second level.
And the biggest thing I like tosay is Pareto's Law is really
important.
It's a concept that 20% of thework gets you 80% of the results
(04:18):
.
The question is really, thoughwhat's the 20%?
And we obviously need to do aton of work in physical.
If we're trying to be athletes,we're trying to build all the
way to 100.
But if the first two ifemotional and social aren't
built for that 20%, then we'renot getting the biggest bang for
our buck.
We're spending way too muchenergy on things that don't have
(04:40):
a high return on investment.
Speaker 2 (04:42):
But, liz, my coach told me that after I graduate, I
should just focus on school andmy sports and not worry about
girlfriends.
And I need to focus, make surethat all my attention is towards
this and I can't have socialrelationships.
What do I do?
Speaker 1 (04:59):
Yeah, remember my coach said to me don't get a
boyfriend, because if he breaksyour heart you're not going to
be able to train properly.
And the reality is we don'ttell people don't do this,
because it'll hurt you.
What we should be doing issaying, hey, this is a normal
part of life and we need to knowhow to handle it well, so that
you have the base trainingavailable to be able to handle
harder and harder challenges.
(05:20):
We need base trainingphysically, mentally,
emotionally and socially.
And again, if we don't trainthose skills, if we don't have
basic emotional literacy, howare we supposed to figure out
what we're feeling and how wewant to feel and how to get
there.
Speaker 2 (05:38):
Maybe you guys can relate.
I didn't necessarily feel a lotas a young male.
I've just got a bunch oftestosterone running through my
veins.
I'm like I'm going through.
You know.
Yeah, how do you suggest ayoung adolescent male?
You know, I've got a cousin,for example, who's 16, 17, 18
years old.
Like, yeah, how do you tellthem hey, get emotional man no.
Speaker 1 (06:02):
So it's not about being, it's not about getting
super in touch with yourfeelings.
It's about understanding Firstof all, like, say, starting with
understanding that negativeemotions are not bad things.
They're just trying to tell youwhat you don't want, and the
next step in that so that's thenegative emotion is very like
primal thing.
Then we have we have aprefrontal cortex, and that
(06:24):
allows us to say, okay, let'slogically think about this in
negative emotion.
And then what it allows you todo a negative emotion is what do
you want to run away from?
What do you not like?
And that could be in anydirection.
The question is then what is ittelling you that you actually
want to run towards?
And that's the part that weneed to start thinking about.
So if you are incrediblyfrustrated, you're not
(06:47):
progressing, or you just feelangsty and you're just working
harder and harder and thingsaren't working, frustration is
actually telling you that whatyou're doing is not working and
you need to try somethingdifferent.
So then you have to say, okay,well, what would trying
something different look like?
How would I feel if I hadsomething new that was exciting
to me?
Maybe I just want to feelexcited, and you can start
(07:09):
looking at that as understanding.
What emotions would I ratherexperience?
And so how should I set up mytraining environment or how
should I talk to my coaches andmy teammates, my other people
differently, and myself, to makemyself feel that emotional
state?
Speaker 2 (07:24):
Yeah, setting yourself up for success, right.
Speaker 1 (07:26):
Basically, and that's the basics of it, it's not
about everything being love andpeace and harmony, like that's
great and for some people thatabsolutely works.
If you're an O-lineman, youneed a little bit of anger and
you also need to understand thatit's also about love in the way
that you love your teammatesand you're trying to do
something together andunderstanding that that anger is
(07:46):
almost righteous anger, so tospeak.
And then it becomes a mixtureof emotions, becomes an
emotional cocktail that you cantap into if you understand it
more deeply.
It's like an actor.
If you don't know thedifference between furious angry
and, I don't know, outraged,like enraged, well then, how are
you going to play the differentcharacters?
(08:08):
How are you going to play thedifferent emotions?
And it's understanding thatnuance, just diving into what
would be right for you, whatwould give you the best
performance.
Speaker 2 (08:18):
Which is something I preach, especially for young
athletes, because we don't tasteenough.
We specialize at the age of sixnow, and sad yeah right, it is
specialized at the age of 34 butthat's honestly what we should
be like.
I started running, I liftweights.
I now do parkour bi-weekly,whenever that happens a little
(08:40):
rope flow yeah right.
But I think you know those arethings that we should be doing
from a young age.
And then you're like, okay,based on the fact that I grew to
6'8", maybe I should playbasketball or volleyball right,
like getting those foundationalprimal movements that you were
talking about with thosefunctional movement patterns.
You know those are essential.
(09:01):
That should be kind ofmandatory movements that
everyone's able to do.
You'd think, right, you wouldthink so if you were to design a
school system, maybe a course.
Speaker 1 (09:14):
Oh my God, yes, please.
Speaker 2 (09:16):
Maybe this is like you know.
Speaker 1 (09:17):
This is a little bit of part of my course.
Speaker 2 (09:18):
Yeah, so let's dive into that.
Speaker 1 (09:20):
So if I was to redesign javelin throwing all
over again, if I could do it allover again, I would do
gymnastics for a really longtime.
You understand how to throw,how to tumble, how to rotate,
how to spin, how to hang.
Speaker 2 (09:34):
I always said, if I have kids, that's the first
thing they're going into.
Speaker 1 (09:37):
Yeah, humans evolved from monkeys.
We hung, and that's how ourarms stay strong.
They're over our head all thetime, but now people never put
their hands over their headunless they're doing a certain
overhead exercise.
I put my hands over my headover the time because I'm
throwing, but that makes a hugedifference and we don't
pendiculate, which means wedon't swing.
Swinging is the coordinationpattern of our upper body and
(10:00):
it's like running.
Swinging is to the upper bodyas running is to the lower body.
And then the other thing Iwould add is getting people to
understand that dance, but nothaving to do choreography.
Understanding that rhythm,having a sense of rhythm, helps
you learn anything.
Speaker 2 (10:19):
Feel the rhythm, feel the rhythm, feel the rhyme.
Speaker 1 (10:21):
Feel the rhythm, feel the rhyme.
That's very important.
Speaker 2 (10:25):
You've seen Cool Runnings right?
Yes, I have.
Speaker 1 (10:29):
But it makes such a difference.
So what I started doing was Istarted dancing because I wanted
to learn how to dance.
I remember I went down toTrinidad and I saw people doing
these very simple dance moves,but I couldn't figure out how
they were linking them.
Speaker 2 (10:41):
figure out how they were linking them.
Speaker 1 (10:42):
And then my training partner and Olympic champion
from 2012,.
Kishore Walcott, looks at meand he's like just bounce, yeah,
and I thought bounce.
I don't know how to do thatvery well.
Speaker 2 (10:55):
Yeah, I looked uncoordinated AF when I was
trying to bounce with you lastweek.
Speaker 1 (10:59):
Yeah, and we don't understand this concept of
creating this.
We're using gravity andmomentum.
Bouncing is literally justunderstanding gravity.
It's the first thing thatbabies do.
They start bouncing to music.
They start kicking their legs.
It's what they do to testgravity before they walk.
And as an adult I didn't knowhow to bounce and this is
(11:24):
something.
It's a lost skill and it's nothard to redevelop, but it is a
foundation of dance.
So bounce helps you understandgravity and spin helps you
understand momentum.
And when you startunderstanding gravity and
momentum cause, you're payingattention to them in simple ways
.
Then it went non-complex ways.
Then you feel safe.
If you're trying to throw ajavelin, you're worrying about a
lot of things To think aboutgravity, momentum, throwing a
(11:44):
stick, not crossing a line,getting into all these crazy
positions you're making anincredibly complex choreographed
movement Right and bounce isthe foundational unit for
understanding gravity.
Speaker 2 (11:56):
Movement right and bounce is the foundational unit
for understanding gravity, andthen the progress, or the
progression would be then tolike a rope flow.
Speaker 1 (12:02):
Then, once you've got that, yeah, I mean you could
add rope flow immediately.
I think bounce is rope flowhelps you understand the
connection of energy betweenyour hands and it helps you
understand how your core createsenergy, how your spinal engine
creates force and then how tothrow it out from your hands and
how your hands are related.
Rope flow is a dance movewithin itself.
(12:23):
I was coaching yesterday andall the kids are rope flowing
and I did imaginary rope flow.
So it looked like I was ropeflowing but I had nothing in my
hands and it looked like everypart of my body was coordinated.
Rope flow is incredible.
It's a very simple tool, butthe rope doesn't lie.
If it's jerky, if it smacks you, it's because you don't
(12:46):
understand how to coordinateyour limbs relative to your body
.
It's humbling, it is humbling,it is humbling it's very
humbling.
Speaker 2 (12:53):
You can't muscle your way through it no how, uh, what
other like modalities were youahead on?
We talked about.
One of the things that you leftus with on episode 62 or 65 of
the show when you first came onwas your emphasis on sleep and
how you would have prioritizedthat more if you had known the
benefits of it when you wereyounger, and I'm curious what
(13:15):
you did to incorporate that morenow.
What you do you're not wearingthe whoop anymore but, like you
talked about, you know certainthings that definitely don't
lead to a good sleep.
Uh, what are some other thingsyou set yourself up for for
success?
Speaker 1 (13:29):
in relative to sleep.
Speaker 2 (13:30):
Yeah.
Relative to sleep Uh don't eat,don't eat two hours before bed.
Yeah.
Speaker 1 (13:34):
That's, that's a really big one.
Speaker 2 (13:36):
Yeah.
Speaker 1 (13:36):
Don't eat two hours before bed, don't stare at your
phone, dim your lights.
I think dimming the lights issomething people underestimate.
I love, I hate overheadlighting, yeah, and that makes
anything that you can.
Speaker 2 (13:50):
Oh, have you seen this?
I have not.
Speaker 1 (13:53):
Mouth tape.
You can give me some.
Speaker 2 (13:56):
I have not Mouth tape .
You can give me some.
Yeah, okay, this is yours.
Thank you A little, asmr, forthose who are listening.
Speaker 1 (14:01):
Oh no, they sent me a bunch.
Oh nice, nice, so you don'tpeel off your lips.
Speaker 2 (14:05):
Yeah, very nice, it's also a clutch, cause, um, it's
a stretchy fabric.
So for me, cause I constantlymouth breathe at night, it can
still stretch and I don'tactually die, you know, from not
breathing, yeah, so I startedwith duct tape.
Now we're at a much betterstate for my sleeping.
But I interrupted you, that'sokay, because I was just like
(14:26):
grabbing stuff.
Speaker 1 (14:27):
I think the main thing, the thing that I still
struggle with, is that my braingoes crazy at night, partially
because I'm building this hugecourse and I'm I'm just wrapping
my brain around all thesedifferent ways.
I want to look after it and thebiggest things that we don't
give ourselves any time todecompress and have non specific
(14:47):
directional thoughts, and sowhat I'll do a lot of the time
is I'll turn off the lights andI'll lay on my living room floor
and I'm not meditating, I'mjust letting myself think and
let my brain go wild, andsometimes I'll have a pen and a
paper beside me and I'll justwrite point form notes, because
my brain now knows that if Ireally want to come back to it,
(15:07):
it's saved for tomorrow.
Speaker 2 (15:09):
Just unpacking.
Speaker 1 (15:10):
Yeah, it doesn't have to make sense.
It doesn't have to be a to-dolist.
It can be something that you'reworried about, but even just
writing down the acknowledgementthat you had the thought often
makes it.
So your brain says, oh okay,it's okay, We've.
We've saved, saved it for later.
Now's not the time to problemsolve.
It's not sitting there pilingup.
Speaker 2 (15:28):
It's it.
I would equate that to likehaving your emotions bottle up
and then unraveling them to aparent, friend, family member,
whatever right.
Like yeah, interesting, I likethat, so okay, so I'm going to
sit on my living room floor.
Speaker 1 (15:41):
Literally just lay down.
Stare at the ceiling.
Speaker 2 (15:43):
I do.
I also.
I try and go an hour before.
No overhead light, no tech bluelight blockers on.
Speaker 1 (15:50):
Yeah.
Speaker 2 (15:50):
Have my nighttime tea .
Athlete's apothecary bedtime,you know it's the best.
Anything else.
The no eating two hours beforeis big.
Speaker 1 (15:59):
It is really big.
Speaker 2 (16:00):
Yeah, it's tough for me, though, trying to eat more.
Speaker 1 (16:03):
Yeah, I mean there's also some really good evidence
around your GH gets boosted ifyou don't eat before bed.
Speaker 2 (16:09):
Yes, this is true, so this is about eating more
earlier.
Speaker 1 (16:17):
Yes, this is true, If you can fast like I used to eat
two meals a day, but I used toeat 3000 calories.
Speaker 2 (16:20):
Yeah, so it's about you got to get it in.
Speaker 1 (16:22):
You don't have to go that big, it's just like two
hours makes you've had enough.
Being a little hungry helpsrelease DMT and it helps you
have lucid dreams.
And if you can have luciddreams or you can just have a
deeper sleep, you will problemsolve better.
Speaker 2 (16:34):
That's a good point.
Speaker 1 (16:35):
And so it's worth it to be a little hungry, to be
smarter.
Speaker 2 (16:41):
You convinced me For the sake of knowledge, science
and so that I stay fresh all thetime.
You see that segue.
If you didn't know, this is CanI Wellness supplements.
They provide some amazing sleepspray also.
If you want to try it helpyourself I use this after all of
(17:02):
my workouts okay, so it's theirfresh spray um just a little
vitamin b yeah, provides a calm,relaxed feel a little gaba I
take that post workout, uh,before I jump in the sauna.
That's the routine.
Didn't go in the sauna todaybecause we're going after to
Everwell, I think it is right.
Shout out to Everwell they'regetting man, we're dropping
everyone.
Speaker 1 (17:21):
We're dropping everyone tonight.
Onward and upward.
Speaker 2 (17:25):
Yeah, let's talk about the course.
You've got it recorded, you'vegot it produced.
Speaker 1 (17:32):
I've got the first part produced, yes, yeah.
So the course is a look at eachone of these pillars, the um,
except for I don't dive in toodeeply to physical at the
beginning Actually, no, it's alie, take that out Um.
So I go through each of thepillars and I start with what I
think is the best way to setyourself up, which is getting a
bird's eye view, and I talkabout ways that you can observe
(17:55):
high performance and the waysthat you can have certain
systems for understanding whatyou should be doing, what you're
spending too much time on, andhow to get the highest return on
investment for your time, foryour energy, for your money.
And I like to think about highperformance as a spiral, in that
you're always trying to lookfor what is a 20% of the work
(18:17):
that's going to get me 80% ofthe results, and then I move on
to the next thing, and then Imove on to the next thing and
the next thing, and there's fourpillars and then, once you've
done all four, you start back atthe beginning again, and then
that way you know that you'vegot all of your bases covered.
You're building your housesomewhat evenly.
Speaker 2 (18:34):
Right.
Speaker 1 (18:35):
And the very first.
So it's the overview, is I callit foundations.
That's free and it's 20 lessons.
Speaker 2 (18:43):
Where LizGlittlecom?
Speaker 1 (18:45):
Oh my God, I'm gonna have to look up this exact
website.
I think it's it's on school.
Speaker 2 (18:48):
Oh right.
Speaker 1 (18:49):
It's called the Peak Performance Accelerator.
Speaker 2 (18:50):
We'll.
We'll include it in the shownotes for those.
Yeah.
Speaker 1 (18:54):
Exactly.
And then the second one is allabout mental training, and it's
what I think is the most minimum, effective dose way to mentally
train yourself, to take on anynew habit and to change the way
you think and to perceive thefeeling of growing and learning.
And the reason why this is myfavorite habit is because people
feel like they get stuck in arut, they get stuck in a plateau
(19:16):
.
They don't know if what they'redoing is working.
And this is about developing asystem that takes you one to two
minutes in the morning andmaybe five minutes at night.
Speaker 2 (19:25):
Okay, I can get on board with that.
Yeah, I can do six minutes.
Speaker 1 (19:29):
Well, I'm all about the minimum effective dose,
because habits don't work if youhave too much resistance to do
them, and everything that Ibuild out is based on that, and
your minimum effective dose, oryour capacity to do more, builds
over time.
But you have to start withalmost ridiculously small but
see results immediately.
So what I do is I do daily wins, and the idea is you don't just
(19:51):
set up goals, you set up avision, and you don't have to
start with a really big vision,but you have to understand that
a vision is about direction.
It's about who do you want tobecome and the goals help you
support who you want to become.
So I get people to set up theirdaily wins and it starts with
understanding priming yourselffirst thing in the morning,
which is the idea of do not letyour phone, your email, your
(20:15):
Instagram or your friends primeyour brain first thing in the
morning.
When we wake up, we are in thetastate.
We are super easily hypnotized.
This is why infomercials are onlate at night or first thing in
the morning.
You need to prime yourself.
You need to hypnotize yourselfwith what matters to you before
anyone else takes it away fromyou, and then you can go on with
(20:37):
your day and check your socialmedia and check your email, but
your brain is now actuallycreated a confirmation bias to
look for the things that youcare about.
Confirmation bias is somethingthat we often see as negative
because we say it's anunconscious confirmation bias,
which means that you confirmwhatever you believe.
That's what you see.
Your brain is a big filtrationmechanism.
(20:57):
That's what it does.
So what do you want to filterfor?
Speaker 2 (21:02):
I want to get out negativity more than anything
right now.
Speaker 1 (21:04):
Yeah.
Speaker 2 (21:05):
It's tough to avoid, it is, but if you're priming
properly, listening to your Tedtalk following your five-step
morning routine.
Speaker 1 (21:13):
It makes a really big difference.
I've done this to myself overand over and over again.
I actually somewhere it mightbe in the closet, I forget where
it is I have all of mycalendars that I used to keep
with my daily wins.
So daily wins you use as acalendar, yeah and you stack
that and you stack it and whatpeople do is people normally
have agendas or they do weekcalendars.
You don't see change over aweek.
(21:33):
You might see it over two, youmight see a little progress over
a week, but if you flip thepage then it looks like you're
starting with nothing and partof daily wins is seeing
everything stack up over thecourse of a month.
It's been recorded, apparently,that the fastest that someone
has seen in studies someonechange a habit and have it
become a habit is 18 days.
(21:53):
The average is 66.
And obviously it can take a lotlonger than that to build a
habit.
How you build a habit depends alot on your timing, knowing
your minimum effective dose andunderstanding the effectiveness
of what you're doing.
If you don't know those things,chances are it's going to take
you longer to build a habit.
So that's what Daily Winsstarts accounting for.
(22:14):
It's about putting in placeparameters to help you make
habits happen faster.
And then at night you dosomething else.
You set yourself up.
You're like what am I doing?
What do I care about?
What do I need to do today?
One thing, what's going to movethe needle forward?
And then at night night you saywhat did I do today that moved
(22:35):
the needle forward?
What coincidences happened thathelped me out?
What synchronicities happened?
What did I make happen?
What else did I do that Ididn't even realize I had to do,
but I had the opportunity to doit, and you start seeing not
only what actions you're taking,but the things that you're
doing to mess yourself up, whichis also really important,
because then you realize, oh,that's not an alignment.
I said I wanted this, but myactions say otherwise.
(22:58):
And you start really feeling it.
But you do this right beforeyou go to bed.
Again, you're in this thetastate.
You're sleepy, you areprogramming yourself to say this
is who I want to be and I wassuccessful today, because it's
the identity of being successfulin moving towards your goals.
Speaker 2 (23:17):
So using that positive self-talk during that
theta state, it's just the righttiming, more than anything.
Speaker 1 (23:23):
And it's not even positive self-talk.
You don't have to convinceyourself of anything.
What happened today?
Yes or no?
Speaker 2 (23:29):
Very objective.
Speaker 1 (23:30):
Very objective what happened today and that's
incredibly important.
You don't have to say a mantraand make yourself think that
you're somebody that you're not.
You're like, I'm going this way.
What made me move towards thatdirection?
So the course is about onesetting yourself up with the
basics of that.
I've pretty much told you whatthe basics are.
(23:56):
There's obviously a lot moredetail in the course and I like
to say start with the basics andthen, when you take the course
there's about 22 videos and youwatch one video, one video per
day, or one to three videosevery couple of days, and
whenever you get a aha moment orsomething just clicks.
Then you, you stop, you stopthe course for a day or two, you
let it marinate, you update theway you do your daily wins,
(24:16):
because the more deeply youunderstand what you're doing
psychologically, physiologicallythe more likely you are to
continue doing it.
And it's about the more deeplyyou understand something, the
easier it is to have discipline,because you understand the
importance.
And now you want to do itbecause you know it's going to
pay off yeah, and you're feelingthe effects, whether that's
exactly emotionally like yeahyou're probably getting that
(24:39):
reinforcement from others aroundyou as well who are noticing
that exactly um, I'm curious.
You talked about being ahead ofthe curve, grounding grounding
every day right every day, sogood I walk up my front steps, I
have my coffee, I have mychocolate, I sit on my porch for
(25:01):
the bit, for a little bit.
I look at the trees and I lookat fractal patterns.
Then I go for a little walk inthe grass, no matter if it's
raining or if it's freezing, Iget my feet in the ground I'm
this setup is you have anamazing setup for that I do,
it's perfect.
Speaker 2 (25:15):
Um, I am not so fortunate in my current setup,
but I got sent some groundingwell, like ground, ground well,
ground well, uh, mats.
I don't know if you've seenthose.
I've heard of them.
Speaker 1 (25:25):
Yeah, their ads are everywhere on instagram I would
love to just tie a metal wire tomy toe and just plug it into
the garden.
Quite honestly, I'm, like this,close to doing it.
Speaker 2 (25:35):
So they have one that's a bed sheet and one
that's a mat that you stand on.
So I'm going to bring you themat and see, just let you use it
for a bit.
Let me know what you think.
Okay, I've been sleeping on it.
I've seen some benefit.
My whoop was telling me it'sbeen going up.
Oh of it, my whoop strap.
My whoop was telling me it'sbeen going up.
(25:55):
Oh, uh, the days that it wasn't.
I, to your point, had abeverage and I was like man
can't do that right, can't do it, can't have the beverage it's
crazy how much it impacts and Ican have one drink and it
doesn't impact you.
Speaker 1 (26:05):
I can have one drink about two hours before bed and
I'll be okay, really, yeah oneit's.
Speaker 2 (26:09):
It's mind boggling like a beer after hockey with
the boys.
I have to be like cognitively.
I'm like, okay, I'm going tolose sleep if I do this.
So, midday game, maybe it'sfine to have one, but nighttime
I'm like sorry boys.
Speaker 1 (26:25):
Yeah, okay, you know what my hottest tip for athletes
?
This is it.
If you drink.
Drink like, actually chooselike alcohol is going to mess up
your memory.
There's tons of studies on theway people oh my God, you have
one drink it can mess up yourmemory by 50%.
It's insane, like your recallfor whatever you learned earlier
(26:48):
that week can be dropped by 50.
So day, drink, drink water.
Drink clear alcohol.
Don't drink dark alcohol,because there's stuff in it that
makes it harder for your bodyto remove the toxins.
Um, understand that mostalcohol is a downer.
Yeah, so it makes you depressed, but tequila is an upper so
(27:08):
clear tequila, is clear tequilaum, if you're going for lack of
calories, tequila has like 150calories in a shot.
Vodka has 50.
So if you're gonna drink, thoseare the recommendations for
drinking and generally havinghaving vodka, limes or having
tequila with lime, because limehas electrolytes it can help.
Or even having a pickle back.
I mean pickle juice is veryhelpful to help again replenish
(27:31):
electrolytes.
Speaker 2 (27:31):
But didn't think we'd start talking about drinking
during this episode, but I drank.
Speaker 1 (27:35):
I drank a lot during university.
It was not good for me but, butthat was that was what I needed
in that time of my life.
I wanted a certain degree offreedom and I wanted to.
We didn't understand what wasgoing on with alcohol back then.
I'm sure if I knew more, Iwould have been more selective
about when I drank, becausethere's also team bonding and
you know, you have, I haveamazing memories and I wouldn't
(27:55):
give those up.
Those also boosted myperformance.
Speaker 2 (27:57):
Yeah, that's the thing Like I had a conversation
with Zach Rinaldo.
It never ended up airing on theshow, so we'll have to get him
on again, but he talked aboutthere's guys in the NHL.
He's an nhl enforcer.
There were literally probablyhundreds of players who played
better because they went out thenight before with the guys.
Maybe they had a bit more of aguilty feeling so they needed to
(28:22):
play better.
Whether they played betterhungover, whatever the case may
be, yeah, but there's somethingto be said there as well, right?
Speaker 1 (28:29):
Yeah Well, it's also interesting in the idea that you
are increasing your risk forinjury, because if you're
dehydrated, your tissues don'twork as well.
Like things can happen.
The older you get, you know youlook the wrong way too fast.
It's not good.
Speaker 2 (28:44):
Yeah.
Speaker 1 (28:44):
You are playing a dangerous game.
Speaker 2 (28:46):
Yeah.
Speaker 1 (28:47):
And again, this is an emotional thing.
Yeah, it's true this is anemotional thing.
Yeah, it's true.
It's.
How do you why?
What did you need from thatexperience that you had to get
from alcohol that you didn'tgenerate yourself?
What are you not givingyourself permission to do?
Because alcohol is an inhibitoror a disinhibitor.
So, really, it's about what doyou actually want and how do we
(29:08):
let you get that?
How do we uninhibit you toactually allow you to feel free
to get what you want?
Speaker 2 (29:14):
Yeah, I know it's been eye-opening for me over the
past few years because, likeyou, I drank a lot during
university and now I'm likemaybe.
Speaker 1 (29:25):
I'm like, oh no, thank you, don't poison me.
Visceral reaction.
It is poison, though right,it's poison.
People forget it's literallypoison.
Speaker 2 (29:31):
Yeah me, this little reaction.
It is poison, though right,people forget it's literally
poison.
Yeah, all that being said, Isee a value for it.
Speaker 1 (29:36):
Right time, right place, totally, um, but it's
also really fun, like going to awedding and getting a little
drunk with your friends is likeworth it, like yeah, or after an
olympic games celebrating thatwas my yeah like any good
stories there do I have any goodstories from the Olympics and
celebrating?
Yeah, but I can't tell some ofthem on the podcast.
Speaker 2 (29:55):
You're like not in the same line as when I just
promoted my coaching?
Speaker 1 (29:58):
No, no, is that no?
I mean, I remember once, okay,in London, it was the last night
, it was after closingceremonies and it was great.
It wasn't a dry village and theGermans had bought I kid you
not a stack of beer up to likehere and I was just walking
around and they're like do youwant a beer?
After chatting for a couple ofminutes, I said yeah, sure, I
(30:19):
said thank you, and they'd belike, yeah, you're cool, we're
just giving beers to cool peopleand we're just drinking.
Everybody was just drinkingtogether, but it was just
everybody celebrating togetherand everybody getting rip drunk.
But I mean, you need thatrelease after a quadrennial of
training.
Speaker 2 (30:33):
Yeah.
Speaker 1 (30:34):
And to be with.
That's the most beautiful thingabout the Olympics.
You can have a conversationwith anybody, because you know
that you all have the same thingin common, which is insane, and
it's such an exciting time thatyou're like well, let's bond,
let's celebrate.
Speaker 2 (30:49):
You brought up that same thing on the last episode,
did I?
Well, let's bond, let'scelebrate you.
Uh, you brought up that samething on the last episode, did I
?
Yeah, oh my god ground it'sthat, that you all have that
same thing in common.
Yeah, and that sharedexperience goes so far, so far,
and people don't necessarily.
Well, you'll have that for therest of your life, right, and
you?
Had it three separate timesthree very different olympics
yeah yeah uh, we could probably.
(31:12):
Well, I feel like we'll end uphaving another conversation once
.
All five, is it five?
Speaker 1 (31:18):
Five episodes.
Five episodes of the coursewhen can people find it On
school?
We'll drop it in the show notes.
Yeah, where's your socials.
Speaker 2 (31:24):
Give us the yeah, you know.
Speaker 1 (31:26):
Yeah.
So the first episode, or Iguess the first section of the
course, is on daily wins andthat sets you up for doing
anything else you want to dowith mental training.
The second is going to be aboutcheat codes for movement and
it's the ways that you canunderstand your body without
having a kinesiology degree andit helps you figure out how to
move and how to learn how to doany skill.
(31:46):
Like what we did at the park orlike what we did at the park or
it's much of like fun fact cheatcodes.
And then the next is emotionaltraining, which is understanding
how to deal with certainemotions and how to make them
work for you.
And I teach people to play thegame of the gifts, which you can
look at my TED talk and you canstart playing straight away,
and it's a game to rewire yourbrain to see challenges and
(32:08):
things that are really hard asopportunities to learn.
And then, last, I do socialtraining, which is really about
understanding how to build teamsand involves a lot of
self-reflection and understandwhat do I think I'm showing you,
what are you seeing in me, andthen how are you treating me and
how does that help me know whatI'm actually showing you, which
(32:29):
makes more harmoniousrelationships?
So that's all going to be inschool and it's my socials are
Java, liz, so not Java like thecoffee, but J-A-V-E-L-I-Z-Z, z-z
for you Americans, and that'smy main spot.
I'm not on X.
I guess I'm also technically onTikTok.
Speaker 2 (32:49):
Same.
Thing.
Speaker 1 (32:50):
But my marketing people helped me post on there.
So if you want to reach out tome and expect a fast, snappy
reply, Instagram is the place tobe.
Speaker 2 (32:58):
And then we'll come here again.
Third episode from the Vortex,once everything's finalized.
Speaker 1 (33:04):
Once you've learned rope flow, once you've learned
how to bounce, that's what weshould have done.
Speaker 2 (33:08):
We'll do a part two with some rope flow.
Speaker 1 (33:10):
we'll get some other local vancouver out, so we'll do
some parkour we can clip onsome mics and do some rope flow
and keep a conversation going.
Speaker 2 (33:17):
There you go, there you go yeah, there you go,
that's it, that's, that's thepod 249.
Speaker 1 (33:22):
Oh, wow, congratulations, thank you.
Thank you, that's a lot ofepisodes that is.
Speaker 2 (33:27):
It's a lot.
It's crazy.
Yeah, just over five years now.
It's great.
You were 60, like I said, 62,65, so just over four years.
Last week we had erin rowliffon who was episode 35.
She won the us open uhchampionship last year.
Damn, yeah, it's uh.
It's cool.
We're having fun.
We're getting reconnected withsome of the people we had on uh
(33:47):
over the past half decade.
Nice, thank you for coming on,appreciate it.
Thanks for having me.
I look forward to you folksbenefiting from Liz's course and
give her a follow on socialmedia.
Thanks for tuning in.
Hope you have a great rest ofyour day.
Bye.
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