Episodit
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What are you doing to improve your mental and physical health?
Today, Iâm talking to Katie Stewart, a registered holistic nutritionist specializing in helping women with chronic acne clear their skin from the inside out. She previously worked in television for 14 years behind the scenes at Hockey Night in Canada and spent four years on camera at a local station hosting a food show. Her mission is to help women clear up their skin so they can regain their confidence and feel beautiful in their own skin again.
To be the best version of yourself, you must honestly evaluate your physical and mental health. Sometimes, athletes will believe they are very fit and healthy simply because they work out. They fail to consider issues such as mental health and cortisol levels that can impact their long-term performance.
Tune in and listen to episode 12 of season 2 of Unspoken Bravery. In this episode, Katie and I talk about our unique struggles with acne and how it impacted each of us. Katie shares how a personal experience led her to start the Clear Skin Foundation. She also explains nutrition's role in skin health and overall physical health.
In this episode, you will learn:
Katie explains how the clear skin solution works (06:22)Why we should be thankful for acne (09:07)How high-performance athletes should handle high-cortisol levels (19:44)Katie explains the role of nutrition in skin health (32:30)Katie shares the biggest lesson she has learnt in life (43:00)Connect with Katie:
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How do you maximize the value of whatâs available to you?
Today, Iâm talking to a Canadian Salom skier and 2014 Sochi Winter Olympian, Elli Terwiel. She was the first Canadian Women's National team member to simultaneously attend university while still competing on the World Cup circuit. Today, Elli is a Professional Civil Engineer in the state of California and has a Masters's degree in, Management in Innovation and Entrepreneurship.
The true greatness of an athlete isnât brought out when everything is working out perfectly for them. Many times challenging situations such as injuries and mental struggles can propel determined athletes to push past their limits and deliver great performances. For the best athletes, it's not about whatâs not working out; it's about maximizing the value of what's available.
Tune in and listen to episode 11 of season 2 of Unspoken Bravery. Elli and I discuss some of our memorable experiences as teammates. Elli also shares the importance of teammates to an athlete, especially when they are going through a difficult time. Additionally, we discuss what it takes to participate in the Olympics and the challenges that follow if you donât get a podium position.
In this episode, you will learn:
Elli breaks down her skiing career (01:05)Elli explains the importance of teammates (08:20)How retirement from a sport affects athletes (18:12)Elli describes her financial struggle during her skiing career (29:53)What it takes to be in the Olympics and the challenges that come with it (38:20)Connect with Elli Terwiel:
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How do you get the best out of very talented athletes?
Today, Iâm talking to the head coach of the Norwegian womenâs World Cup team, Tim Gfeller. Before that, he coached the Canadian womenâs World Cup team for eight years, from 2006-2014. During that time, he coached me for six years and played a key role in my development as a professional skier.
Getting the best out of talented athletes in a team is a complicated task that takes time and a lot of planning. You must strike the perfect balance between fostering a competitive spirit in each individual and ensuring team members embrace teamwork. At the same time, you must create an environment that allows athletes to be authentic and true to their identity.
Tune in and listen to episode 10 of season 2 of Unspoken Bravery. Coach Tim and I discuss his coaching journey and his experience coaching me. We also discuss his six guiding principles and why they are important to a teamâs success.
In this episode, you will learn:
Coach Tim explains how a culture is built (03:42)The importance of creating a fun environment for the athletes (12:03)Coach Tim shares how he deals with athletes' feedback (16:11)Tim shares the difference between coaching Canadians and Norwegians (39:48)Tim shares what heâs most proud of as a coach (43:07)Connect with Tim Gfeller:
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Sometimes we talk so much about our accomplishments that it makes our lives seem perfect. Our struggles and setbacks, which shape who we are and lead us to those victorious moments, are forgotten.
I assure you that the road to those podium moments is paved with disappointments and small accomplishments that are often forgotten. Successfully navigating it requires a mindset that embraces learning from failure and being grounded when succeeding.
Tune in and listen to episode seven of season 2 of Unspoken Bravery. In this solo episode, I read a speech I gave at the Toronto Ski and Snowboard Show. Youâll hear some of the lessons that I learnt over my skiing career. Youâll also hear about what inspires me to encourage girls to get into sports.
In this episode, you will learn:
Why the journey is so important (00:20)What I learnt about performing while nervous (06:35)How I learnt to celebrate small successes (08:12)Why Iâm passionate about getting girls into sports (16:12)Letâs Connect!
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Why is bobsledding so complex?
Today, Iâm talking to one of the best bobsleigh drivers and a four-time Olympian, Christopher Spring. He stood on the top step of the World Cup podium two times, finished up the 2018 season ranked third overall in the standings, and placed fifth in the two-man race at the Sochi Olympics. Chris has also had multiple other podiums throughout his career.
Remaining competitive in a team sport for years requires one to gain and retain the trust of their teammates. This is only possible if you are working hard and consistently delivering good results at the highest possible level.
Tune in and listen to episode 5 of season 8 of Unspoken Bravery. Chris and I discuss what bobsledding entails and what it takes to become a good bobsleigh driver. He also shares about his 2012 crash, the mental burden that came with it, and what encouraged him to keep competing.
In this episode, you will learn:
Chris explains what the three bobsleigh disciplines entail (04:30)What makes Chris a good bobsleigh pilot (11:07)Why most athletes feel stressed before races (20:01)Chris shares about his 2012 crash (23:59)The benefits of doing other things outside of sports (38:09)Why a simplistic mind is important to Chris (41:10)Connect with Christopher Spring:
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What keeps athletes going even after devastating injuries?
Today, Iâm talking to a Canadian World Cup Alpine ski racer, Broderick Thompson. He earned his first career World Cup podium in December 2021 when he finished third in the super-G in Beaver Creek, Colorado. He had come out of the 35th start position to become the first Canadian man to stand on a World Cup alpine podium in more than four years. This was a high mark in his comeback from the devastating knee injury he had suffered in 2018.
Performing at the highest level after a major setback, such as a long-term injury, requires more than physical rehab. It is only possible for athletes who have a winning mentality and love the sport they are in. Such a mentality allows athletes to remain disciplined while rehabbing for many months and sometimes several years.
Tune in and listen to episode 7 of season 2 of Unspoken Bravery. Broderick and I discuss the role that team dynamics play in helping athletes perform better. Broderick also shares his journey to the podium after a devastating injury and the role his competitive spirit played in that journey.
In this episode, you will learn:
Broderickâs journey to recovery from a knee injury (04:31)How a competitive mindset within the team helps Broderick (20:10)Broderickâs source of confidence (29:57)The importance of taking baby steps when rehabbing from injury (36:54)Broderickâs post-rehab podium experience (44:22)Connect with Broderick Thompson:
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Skiing, like any other sport, carries a risk of serious bodily injuries. Thatâs why skiers wear helmets, and medics are always present during competitions and team training sessions. However, the knowledge of all this doesnât quite prepare one for the impact of a nasty crash and the resulting injuries.
One of the common injuries in skiing is a concussion, a traumatic brain injury that affects your brain function. This type of injury is considered so serious that teams even have protocols for testing if athletes have it before they begin a skiing session.
However, being cleared to compete after a concussion doesnât mean that your battle with its symptoms is over.
Tune in and listen to episode six of season 2 of Unspoken Bravery. In this solo episode, I talk about concussions in skiing, how teams handle concussed athletes, and what the recovery journey entails. I will share my experience with concussions, how I got concussed and what my recovery journey entailed. I will also share about the longtime impact of concussions and the impact that bad injuries have on athletes.
In this episode, you will learn:
My first concussion (02:49)My nasty downhill crash in Whistler (07:15)My first experience with serious concussion symptoms (13:55)Some of the symptoms I still sometimes experience 7 years after my concussion (20:15)Why rehabbing the mind is just as important as rehabbing the body (22:42)Letâs Connect!
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Do you have a winner's mindset?
Today, Iâm talking to Whitney McClintock Rini. She is a nine times World Champion in waterskiing, a mother, and a wife. She is also a realtor based in central Florida. Whitney has been competing since she was six and became a senior national team member at the age of thirteen.
Winning at the highest level, year after year requires one to have a winning mindset. While becoming an elite athlete is a daunting task that requires years of hard work, remaining elite requires even more work. It requires one to set clear goals, surround yourself with the right people, and be disciplined in pursuing excellence.
Tune in and listen to episode 5 of season 2 of Unspoken Bravery. Whitney and I discuss our shared childhood experiences and how we impacted each other. She also shares her experience balancing being an elite athlete and a parent, and the role that faith plays in her athletic career.
In this episode, you will learn:
Where Whitneyâs competitive nature came from (04:57)How Whitneyâs family skiing legacy impacted her (08:36)Whitneyâs views on supporting other women in sports (23:53)How Whitney balances parenthood and a successful skiing career (35:35)Whitneyâs experience skiing at the same place she had a nasty crash (41:11)The role that faith plays in Whitneyâs skiing career (49:00)Connect with Whitney McClintock-Rini:
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Who should you keep your eye on for the next generation of great skiers?
Today, Iâm talking to Canadian ski team member, Britt Richardson. After graduating from Burke Mountain Academy in Vermont, Britt Richardson entered her first full season with Team Canada in 2021/22. Despite hiccups throughout her training and competition that past couple of years due to COVID-19, Britt has overcome any challenges thrown her way and had a successful first World Cup appearance. Britt is talented, kind, hard-working, mature, and an all-around amazing person and athlete.
As athletes, we can always learn from others, no matter if they are older or younger than us. Each of our journeys are unique and the more we can come together, the more we can move the sport forward and achieve our goals. The next generation of athletes' determination, hard work, and drive is inspiring to watch. The future of skiing is looking so bright!
Tune in and listen to episode 4 of season 2 of Unspoken Bravery. Britt and I talk about her transition from the Burke Mountain Academy to joining the Canadian ski team, the highlights of her first season, how her familyâs history of skiing has inspired her, what her first World Cup experience was like, what her advice is for young women in sports, how social media impacts young women, and more.
In this episode, you will learn:
About Brittâs transition from ski academy to the national ski team (5:12)How elite skiing runs in Brittâs family (12:41)Brittâs reflection on her first World Cup experience (21:08)How social media impacts female athletes (33:22)Brittâs advice for young athletes (39:19)The consistent challenge in Brittâs athletic career (43:30)Connect with Britt Richardson
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Who do you consider the greatest of all time?
Today, Iâm talking to the greatest British skier ever, Dave Ryding. Specializing in slalom skiing, Dave has competed in four Olympic Games representing Great Britain, seven World Championships, and has won the Europa Cup. Throughout his incredible career, Dave has podiumed five times and most recently won the Kitzbuhel Slalom, becoming the first ever British Gold medal winner at World Cup Alpine Skiing.
Consistency is key. No matter what your goal is, showing up consistently and putting in the work is going to be the fuel for your successes. The days when you donât want to show up are the most important ones, helping you build mental and physical toughness that will help you achieve your wildest dreams.
Tune in and listen to episode 3 of season 2 of Unspoken Bravery. Dave and I talk about his childhood competing on dry ski slopes, what keeps him motivated, the unique relationship he has with his coach, his reflection on winning gold at Kitzbuhel, how social media impacts athletes, and so much more.
In this episode, you will learn:
When Dave learned to ski and his drive to get better (5:30)What keeps Dave motivated and driven (12:19)About Daveâs relationship with his coach (20:00)Daveâs reflection on winning gold at Kitzbuhel (31:09)How Dave views social media (47:27)Connect with Dave Ryding
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Who is a leader in your life that you look up to?
Today, Iâm talking to a teammate who has been there for me through it all, Marie-Michele Gagnon. She has been racing on the World Cup circuit for nearly 15 years and has represented Canada in the 2010 Vancouver, 2014 Sochi Winter Games, and 2022 Beijing Olympics. Marie-Michele has stood on the podium five times throughout her World Cup career in 3 different events.
Elite athletes, especially in ski racing, often get put in boxes of whatever event they initially find success in. It can be extremely intimidating to branch out into new events when you have built your personal âathlete brand identityâ. However, at the end of the day, you are the competitor and you should follow your heart, no matter where it takes you in the sport.
Tune in and listen to episode 2 of season 2 of Unspoken Bravery. Marie-Michele and I talk about her incredibly impressive career, how she finds happiness despite whatever situation life throws at her, ways that she has learned to increase her self-confidence, toe-ing the line of selfishness when competing as an individual and on a team, and so much more.
In this episode, you will learn:
What bravery means to Marie-Michele (4:45)How speed skiing was different for Marie-Michele (16:54)A story that displays Marie-Micheleâs drive and work ethic perfectly (29:32)How Marie-Michele harnesses her confidence (33:18)Navigating competing as an individual and as a team (44:40)A time when Marie-Michele was brave that no one saw (1:04:58)Connect with Marie-Michele Gagnon
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Who are the sports icons that you look up to?
Today, Iâm talking to legendary Canadian cross country skier and 4 time Olympain, Devon Kershaw. In addition to his inspiring Olympic appearances, 2011, Devon placed 2nd overall in the World Cup and was also the World Champion at the World Ski Championships in the menâs team sprint alongside his teammate Alex. While these are just highlights from Devonâs outstanding cross country skiing career, his insights and wisdom are invaluable for todayâs top athletes.
Qualifying for the Olympics is a goal for most elite athletes. However, not many of us talk about the mixed emotions that come from achieving our highest goal. The contrast of riding the high after qualifying for the Olympics and then emotionally crashing after competition is over is an experience that not many athletes are prepared for.
Tune in and listen to episode 1 of season 2 of Unspoken Bravery. Devon and I talk about the rollercoaster of emotions that come with competing at the Olympics, the pivotal moments in his career that changed his mindset about the sport, what has helped him throughout his athlete evolution, what helped him be successful, and so much more.
In this episode, you will learn:
Devonâs reflection on his 4 time Olympic experience (5:00)A common denominator among elite athlete experiences (24:32)What has been helpful for Devon throughout his athlete evolution (36:38)The importance of authenticity for athletes (47:41)What Devon believes contributed to the success of his career (58:22)Connect with Devon:
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How have sports shaped who you are today? Whether you have specialized in a single sport or balanced being a dual sport athlete, the lessons from sports are invaluable.
Today, Iâm talking to my friend and teammate, Valerie Grenier, for Part 2 of talking about sport specialization and dual sport athletes. Similarly to my own background, Valerie is an alpine skier with a water skiing past. Valerie had early success as an alpine skier, earning a bronze medal at the 2015 World Junior Championships. Just a few years later, she competed in her first Olympic Games at PyeongChang 2018, starting in the giant slalom, super-G, downhill, and alpine combined. After a horrific injury kept Valerie out of competition for the 2018-2020 seasons, she came back this past year and skied to four top-30 finishes.
Having a teammate like Valerie in my life has been incredibly valuable for my personal growth and my performance as an elite athlete. While we each have our own individual experiences as water skiing and alpine skiing competitors, itâs so valuable to have a great teammate who can relate to my experiences.
Tune in and listen to episode eight of Unspoken Bravery. Valerie and I talk about the stories, reflections, and lessons from her background as a water skiing and alpine skiing dual sport athlete. She explains how she was introduced to water skiing, what being a dual sport athlete has taught her, how she has embraced her strength, where her bravery comes from, and so much more.
In this episode, you will learn:
How Valerie began water skiing (3:57)Valerieâs reflection on the pressure to perform in water skiing (9:34)What water skiing taught Valerie (11:04)How Valerie has embraced her strength throughout her life (19:18)Where Valerieâs bravery comes from (29:00)Connect with Valerie:
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How has your upbringing led you to where you are today? The environment we grow up in has an immense impact on our interests, passions, and ultimately the route we pursue.
Today, you will hear Part 1 of a 2 part series about sport specialization and dual sport athletes. In Part 1, I am talking all about the events and lessons that have led me to where I am today. During Part 2, I will be joined by alpine ski racer Valérie Grenier to talk about our similar upbringings.
As a child, it is so fun to try different sports and other extracurricular activities. While we build invaluable friendships, skills and lessons from these many activities, we ultimately have to narrow down our favourites as our skills develop and we grow older.
Tune in and listen to episode seven of Unspoken Bravery. I talk about my childhood competing in both water skiing and alpine skiing, the lessons that water skiing taught me, why I decided to go all in on alpine skiing, and how elite sports have changed my life. I hope this episode gives you a better understanding of my background and the journey I went through to get to where I am today. Stay tuned for Part 2 with Valérie Grenier!
In this episode, you will learn:
How I got started in alpine skiing and water skiing (2:15)When I became serious about both sports (11:15)The catalyst event when I was 16 years old (15:06)Why I chose alpine skiing (18:37)How sport has impacted my life (25:43)Letâs Connect!
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Do you have trust and faith in your teammates? A successful teammate is there to support, challenge, and contribute towards the end goal - no matter what it takes.
Today, Iâm talking to Canadian Para Alpine Ski Team member Mac Marcoux and his guide, Tristan Rodgers. Mac is a visually impaired four time Paralympic medalist, five time World Champion, and has recently pioneered blind free skiing with Tristan by his side. Together, Mac and Tristan created the short movie, Blind Faith, to document their journey as a visually impaired skier and guide duo attempting three of Whistler Blackcombâs iconic freeski lines. Mac and Tristanâs relationship is an inspiring reminder that with hard work, trust, and faith, any challenge can be overcome.
As an athlete, it doesnât matter whether you are in an individual or team sport, itâs important to trust yourself, teammates, coaches and anyone else that is helping you to reach a goal. Building this trust requires communication and support to work together and always have each otherâs back.
Tune in and listen to episode six of Unspoken Bravery. Mac, Tristan, and I talk about how they began working together, how they have built a foundation of trust, how they communicate while skiing together, their experience creating the movie Blind Faith, whatâs up next for them, and more. Itâs incredible to watch Mac and Tristan accomplish so much at an elite level and I am so excited for you to hear their stories.
In this episode, you will learn:
Macâs background (4:00)How Tristan became Macâs guide (9:33)The story of the first race that Mac and Tristan did together (20:39)About Mac and Tristanâs movie, Blind Faith (29:51)Why Mac pushes himself very hard (40:17)What Mac and Tristan believe makes each other brave (53:00)Connect with Mac:
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âA good coach changes your game, a great coach changes your lifeâ
Today, Iâm talking to high performance coach Max Gartner. Originally from Austria, Max spent five years at Stams Ski Academy. He then went on to play professional soccer for five years before joining Alpine Canada as an assistant coach in 1982. Max has found incredible success as a high performance coach and has coached many of Canadaâs biggest stars, including Thomas Grandi, Cary Mullen and Ed Podivinsky, and in 1991 the Canadian Ski Coaches' Federation named him Coach of the Year. He went on to become the CEO and president of Alpine Canada.
Working with the wrong coach as an athlete can create an overwhelming feeling of pressure, a fear of failure, and resentment for the sport. As an athlete, building a relationship built on trust and vulnerability with your coach is so important for your happiness, mental health, and your results.
Tune in and listen to episode five of Unspoken Bravery. Max and I talk about his journey from professional soccer player to high performance coach, how he has shifted his coaching approach from winning to excellence, the importance of vulnerability, how coaches influence pressure, and stories from coaching different types of athletes. Maxâs approach to coaching provides his athletes a refreshing perspective shift that they are not their results. I am so excited for you to listen in and learn all that Max knows about helping athletes reach their goals.
In this episode, you will learn:
Where Maxâs âwhyâ began (3:15)How Max shifted from winning to excellence (6:54)The importance of vulnerability in relationships (17:33)How Max regulates pressure as a coach (31:24)To separate your results from who you are (36:20)How coaches can instill bravery in their athletes (42:20)Connect with Max:
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Have you experienced low points between the highs in your life? Success is not a linear path - the value of those low points are what can propel us forward towards achieving our goals.
Today, Iâm talking to Lenny Valjas, the third best cross country skier in Canadian history. Lenny is a two time Olympian, competing in the Sochi games in 2014 and the PyeongChang games in 2018. He has also stood on the World Cup podium seven times in his career. Outside of cross country skiing, Lenny was on the Ontario team for mountain biking and is a windsurfer, surfer, and fisherman. Being a jack of all trades doesnât come without mental toughness, positivity, and a unique story to tell.
While we can do everything right with the things that we have control over, there are always external factors that may throw a wrench in our preparation. Rather than giving up and throwing all your hard work away, find the positive twist and never count yourself out.
Tune in and listen to episode four of Unspoken Bravery. Lenny and I talk about his experience growing up with extreme asthma, the different setbacks that propelled each of his accomplishments, the intense vertebrae injury that he suffered from going into the Olympics, why he seeks out activities that scare him, and more. Lennyâs mindset as a professional athlete is incredibly impressive and inspiring considering everything that he has overcome.
In this episode, you will learn:
Lennyâs experience growing up with asthma (2:44)When Lennyâs Olympic dream began (9:26)About Lennyâs vertebrae injury that he took to the Olympics (20:21)To never count yourself out (36:00)Why Lenny seeks out things that scare him (39:52)Connect with Lenny:
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Living in a world where we are constantly under pressure to keep up with people in our circle or industry often distracts us and it is important to remember the reason we started, our purpose.
Today, Iâm talking to Ryan Dodd, the best waterski jumper in the world, about overcoming fear, the highs and lows of being a successful athlete, and lessons everyone can learn something from. Ryan is a world champion water ski jumper with over 45 professional wins, is the world record holder for the farthest jump at 254 feet, and is currently ranked #1 in the world. Ryan is also a business owner, a father, husband, and an incredible mentor in the lives of many athletes.
Elite athletes are often held on a pedestal, literally and figuratively, when really they are battling the same nerves and fears as everyone else. Even as the accolades, trophies, and records come, the fear never goes away.
Tune in and listen to episode three of Unspoken Bravery. Ryan and I talk about the dangers in the sport of waterskiing, our relationships with fear, his traumatic head injury that shifted his mindset, how we can use huge setbacks as a slingshot forward, what bravery means to him, and how he continues to stay motivated after years of success.
In this episode, you will learn:
What water skiing is and the danger it brings (02:50)Why Ryan believes in harnessing fear over blocking it (05:38)About Ryanâs mindset of jumping for purpose (13:17)The lessons Ryan learned from his traumatic head injury (18:58)What bravery means to Ryan (30:33)How Ryan stays motivated (34:44)Connect with Ryan:
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When we go through life thinking Instagram highlights are the real thing, it can be terrifying to fail. Truth be told, no failure is final, and failing is the only way we can learn to grow and evolve.
Today, Iâm talking to Brittany Phelan, my friend and former teammate, about overcoming fear, failure, learning and evolving, and what we love so much about sport. Brittany is a skier, an Olympic medalist, one of the kindest humans in my life, and the most natural athlete I know.
One of the most incredible things about the world of professional sport is the lessons you learn about life, integrity, and conquering your most intense anxietiesâoften without even realizing it.
Tune in and listen to episode two of Unspoken Bravery. Brittany and I talk about finding the positive side when things donât go your way, what itâs like switching sport years into your professional career, and we reminisce together about our world cup skiing days.
In this episode, you will learn:
A little background on my friendship with Brittany (02:56)Some of Brittanyâs thoughts on fear and how to deal with it (06:42)How the unpredictability of sport is what gives it its thrill (11:10)How the most rewarding part of skiing is the result at the end of training (16:27) That the lessons learned in skiing can be applied to every facet of life (17:21)Brittany views her injuries not as failures, but as learning experiences (20:06)Why Iâm constantly striving to achieve balance in my life (24:31)What bravery means to Brittany (37:29)Connect with Brittany:
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Iâm Erin Mielzynski, World Cup ski racer and three-time Olympian, and Iâm here to celebrate imperfections. I want to build bravery through hardships, I want to show vulnerability, and I want to connect with people through it.
Today, I talk a bit about my own story, what brought me here, and why Iâm so passionate about sharing with other young women and girls who may find themselves in a similar mindset. The physical and mental pressure I was putting on myself as an athlete was unsustainable, and I know many people are experiencing struggles just like mine that, with a little encouragement, they can come through the other side of.
It's normal to feel fear and hardships lurk around every corner, but these roadblocks can be met with a challengerâs mindset and turned into wonderful gifts.
Tune in and listen to the first episode of Unspoken Bravery. My hope is that we can come together as a community, share our experiences, speak about our bravery and uncover our own hidden superheroes.
In This Episode, You Will Learn:
A little about why I wanted to start this podcast, and what I hope to do with it (01:53)A story about a time in my life where I pushed myself to the brink physically and how it taught me that itâs okay to say âNoâ (4:55)How my health scare changed my perspective and helped me build my confidence (17:27)My favorite memory of ski racing (19:06)How I equated my personal hardships with failureâand how I realized that wasnât true or fair to anyone involved (21:23)Iâm finally able to trust my health again, and it feels absolutely amazing (26:17)Letâs Connect!
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