Pro-tips for a winning mindset

Ever wondered what it takes to be a professional sports-player, or even a Paralympic or Olympic champion? Wonder no more! In this set of interviews, Bulletin speaks to four Leeds-based rising stars to learn the secrets of staying motivated and achieving your goals, no matter the odds.

Credit: Chris Sansom

Jonny Brownlee, three-time Olympic medallist

Leeds born and bred Jonny Brownlee seems to be getting better with age, continuing to beat his own records and win medals, the most recent being Gold at the Tokyo Olympics. He was more than happy to share an insight into his life and motivation with LTHT staff.

What’s your average daily training routine?

Every day is slightly different but the general stats are that I train every day. Monday to Friday I swim first thing. Every day except Friday, I will ride and run. Sometimes I run twice. Friday is an easy day - I just swim and gym. It amounts to about 35 hours a week.

How does training make you feel?

It makes me feel good! It’s part of my daily routine and that structure is important. It also can be tiring but most of the hours I do are easy (aerobic) with five key (hard) sessions a week. The reward of a good session or a successful race outweighs everything.

When it’s cold and grey, how do you get the motivation to get out there?

It’s hard sometimes, but it’s my daily routine, so part of it is habit. Also, I train with a really good group of lads, and if we have agreed to meet up I don’t want to let them down by not showing up.

Is goal setting important to you? And do the goals vary in size and importance?

Yes. Small goals like hitting the times in the morning swim, or getting to bed on time to get my nine hours of sleep are just as important because they make the big goals more achievable. However, goals have got to be personal and controllable, e.g.: Be in the best shape possible for the Olympic Games, not: I’m going to win the Olympics, because there are too many factors outside of your control.

How do you know when to stop?

That can be hard, and I have had some injuries when I haven’t listened to my body. Also, a good team of support staff and coaches can tell when you are looking tired, or too skinny, and you need to back off for a few days.

If you could pass on one motivational tip what would it be?

Enjoy it, and exercising with friends makes it much more enjoyable.

Away from sport, what else motivates you?

It’s still sport but the work we do with The Brownlee Foundation – introducing primary school children to triathlon - to date 32,000 kids – is something I will do more and more of as my sporting career begins to slow down. My brother Alistair and I have had, and still take, enormous pleasure from swimming, cycling and running, and we hope others will be able to have a similar positive experience.

James Simpson, Leeds Rhinos’ Wheelchair Rugby League Captain and 2021 Rugby League World Cup ambassador and England player.

James Simpson was born in Leeds and joined the army at 17. He lost both legs on a tour of Afghanistan in 2009 and has gone on to carve out a successful career in wheelchair rugby league, with his team winning pretty much every trophy going.

Talk us through your training

During the rugby season, MarchSeptember, I train 5-6 times each week. This is made up of two team training sessions of two hours each and 2-3 strength and conditioning sessions. When we’re off-season I train slightly less to keep in shape, but I’m currently resting my broken ribs!

What do you get out of training?

At 35 I feel fitter than I ever have, even more than when I was a soldier. It’s the knowledge you gain that makes a difference, I feel I know so much more about how to work my body, what makes me fitter, stronger and most importantly - agile. And it’s good to be able to share that knowledge with younger players.

How do you stay motivated?

My main motivator is that I want to be the best I can possibly be. With younger players coming through, I don’t just need to keep up, I need to be better than them. And I want to work hard to be at the top of my game. My military background also helps as you have to be good at telling yourself to do something. I know for me that once I get through the door, to the gym, to a game, to anything that I might not feel like doing, I can do it.

How did you keep going during lockdown?

Working with a team, in general, makes a big difference to my motivation, and we have a great team and good community at Leeds Rhinos. During the pandemic we took part in Zoom training sessions, where each session was run by a different member of the team. Because the game is open to men and women of all disabilities, it meant each session was completely different and challenging in a different way. It was great and a real learning process.

What about now the weather is turning colder and the nights are drawing in?

I actually find it easier to motivate myself when the weather is rubbish. I feel that if I’m getting myself up and out and I’m going the extra mile when no one else is, then I’ll feel double the rewards afterwards.

Any tips to share?

I enjoy getting away into nature and totally switching off. It’s important to listen to your body and to rest. There isn’t much point forcing yourself to train if you really don’t feel like it. And I live by the motto that ‘Nothing is ever as bad as you think it is going to be’. I survived the worst thing that ever happened to me. We can all focus on what we can do day to day.

Courtney Winfield-Hill, Leeds Rhinos Women’s Captain

Courtney Winfield-Hill is captain of the Leeds Rhinos Women team. She was an integral member of the squad that won the 2018 Challenge Cup and the League Leaders Shield in the 2018 Women’s Super League. She was named as the 2019 Telegraph Woman of Steel at the Super League end of season awards in 2019.

What’s your average daily training routine?

One session (60-120 mins) most days.

How does training/working out/keeping fit make you feel?

Purposeful.

If you hadn’t been a sportsperson, what would you have done?

A sports coach.

When it’s cold and grey, how do you get the motivation to get out there?

I struggle! Indoor training, and more gym focus helps. Keep an end goal in mind.

Is goal setting important to you? And do the goals vary in size and importance?

I don’t enjoy typical goal setting. Doing my daily best is more important than long-term goals.

What does it feel like to hit those goals? Do you just keep adding more?

It’s the sense of achievement. It gives me the motivation to do better again. But some days just getting it done is enough.

How do you know when to stop?

Your body will tell you. For me, it’s usually a matter of fatigue from lack of sleep and I know an excessive session isn’t the right thing. A good night’s sleep is sometimes just as important.

Any motivational tips?

I always just ask myself: “Why not?!”

Away from sport, what else motivates you?

Learning. In many different spaces. I just love learning new skills.

Credit: British Rowing

Ellen Buttrick, Paralympic Rowing Champion

Ellen Buttrick competes in Mixed Coxed Four rowing. She is a two-time World Rowing Champion, a world record holder, and a Gold-winning British Paralympian at the Tokyo Olympic Games 2020.

What did it feel like becoming a Paralympic Champion?

Incredible. I think a month later it is only just sinking in. Becoming Paralympic Champion feels so special compared to a World or European Champion title because you can feel the support of the entire country around you. It’s pretty incredible to represent a country that holds disability sport in such high regard. It was whilst watching the 2012 Paralympics that I was inspired to pursue my sport and I like the idea that through our success we can inspire so many others to reach for a goal. Our boat has a very long legacy of success, this year’s win was the 11th year in a row unbeaten, and it is this legacy that we train to protect.

Can you tell us what your training routine is like?

I train six days a week with a day off on a Sunday to recover. A usual training day includes 2-3 sessions with at least one session on the water. We supplement our training with pilates sessions too and I like to add in yoga in my own time. A few times a year we go on international training camps. These last about two weeks and our training gets more intense whilst we’re on them as we are able to recover more effectively when we are away from normal day-to-day life.

If you hadn’t been a sportsperson, what would you have done?

Before I joined the GB Rowing Team I was working for the Refugee Council in Leeds. After graduating with a Geography degree from Northumbria University it has been my ambition to work for a large charity. I think I would have also travelled abroad and maybe worked overseas for a few years. Hopefully I can still do this once I retire from rowing. I have just begun studying for a masters in Gender, Policy and Inequalities and I am finding it really interesting. I hope that I’ll be able to apply what I learn to my future career.

When it’s cold and miserable, what motivates you to get out there?

Strangely I never really need to be motivated to go out on the water. I work best when I have a routine and training is just a habit now. Ever since I started rowing at my club we were always taught that you row in all weathers. If your competition could be doing a training session then you should be too. This is an outdoor sport so we are prepared with waterproofs when we need them, although I find that it’s easier to just wear a lycra and have a hot shower afterwards. But I am from the North so can handle the cold!

Is goal setting important to you? And do the goals vary in size and importance?

Absolutely. I have always been a very goal-oriented person. I find that if you have a large goal that you are working towards then it’s easier to make decisions and to pursue opportunities as you know what you are trying to achieve. I also like to set myself half-yearly goals in December and June, this can include things like learn a language, hit a certain score in a rowing test or visit a new country. I like looking back and seeing what I have or haven’t achieved.

What does it feel like to hit those goals? Do you just keep adding more?

I’m not strict on my goals - if I no longer want to achieve them I wouldn’t force myself to. My friends laugh at me for this, but I always ask them and myself: “Is this bringing you joy?” and if the answer is “No” too many times in a row then, in my opinion, why keep doing it? A lot of the things in life that we can’t control can be difficult or make us unhappy so I like the things that I have control over to be positive.

How do you know when to stop?

In performance sport, the thing that usually makes you stop is your body. Injuries are very prominent when you are pushing your body so hard. The longer you train though the better you get at understanding your own body and what it can or cannot handle. I think this is similar in work for me. Sometimes you can get overwhelmed by having so much to do and perhaps only be able to do everything at 60%. If you understand how much you can handle then you can balance it better, perhaps say no to things that you don’t really need to be doing and finish everything with 100% of your capabilities.

If you could pass on a motivational tip to a member of our staff, what would it be?

Try not to focus on the negatives in a situation and instead focus on the opportunities it may bring. This might be difficult at first but it makes the given situation so much easier. As athletes we are taught to control the controllables. I cannot control what my competition, the weather or even my crewmates are doing but I can control my actions and responses.