Journaling Podcast

#382 - THE POWER OF JOURNALING BETWEEN THE JUMPS, with Olympian Nicola Olyslagers

I’m thrilled you’re here for this episode - you are in for an incredibly inspiring conversation.

My guest is none other than Olympian and silver medal-winning high jumper, Nicola Olyslagers - a remarkable woman whose story will uplift you, whether you’re an athlete, a dreamer, or simply navigating life’s ups and downs.

You might know Nicola for leaping over impossibly high bars on the world stage… but what you may not know is that between those jumps, she pulls out a journal and writes.

Her journaling practice is simple and powerful - a ritual that helps her reset, stay calm under pressure, and keep her focus exactly where it needs to be.

Here are just a few gems you’ll take away:

  1. The surprising link between letting go and achieving your biggest dreams - and how surrendering control opened the door to Nicola’s greatest achievements.

  2. Why journaling can be your secret performance weapon, whether you’re chasing Olympic gold or simply trying to stay grounded through life’s challenges.

  3. How to turn tough moments into opportunities for growth, so you can move forward stronger and more inspired.

  4. The importance of enjoying the journey now — not just when you hit the big goal.

Nicola’s story is a masterclass in purpose, resilience, and joy. It’s about living intentionally, staying true to what matters, and finding strength in unexpected places.

So, grab your favourite drink, pop in your earbuds, and let this conversation remind you that whatever your “Olympics” is - in sport, business, or life - you can pursue it wholeheartedly while loving the process along the way.

As always, I’d LOVE to hear what resonates with you from this episode and what you plan to implement after listening in. So please share and let’s keep the conversation going in the Dream Life Podcast Facebook Group here.    

Have a wonderful weekend 💛

Dream Life & kikki.K Founder

SHOW NOTES:

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TRANSCRIPT:

[00:01:22] Kristina: hi

there, and welcome back to another inspiring episode of Your Dream Life podcast. I'm so happy you are here because today's guest is someone whose story really is so inspiring, not just for her incredible athletic achievements, but for the way she reflects resets and reconnects with her purpose.

One journal page. I'm joined today by Olympian and Silver Medal winning high jumper Nicola Olyslagers, a woman of deep faith, fierce focus, and beautifully [00:02:00] humility. You might have seen her leaping over impossibly high bars on the world stage, but what you may not know is that in between those jumps, she opens a journal and writes In this conversation, we go deep into the powerful ritual behind her journaling practice, how it helps her stay grounded, confident, and calm.

Under immense pressure. We talk about managing nerves, letting go of perfection, and trusting the process. And And yes, we chat about dreaming big, staying close to what matters and what's written in her little book of gold. Whether you are an athlete, a dreamer, a journal lover, or someone simply navigating the ups and downs of life.

This episode will leave you feeling clear, inspired, and deeply connected to your inner strength. So grab a cup of tea or go for a walk, and enjoy this beautiful conversation with [00:03:00] Nicola Olyslagers.

 

[00:03:05] Kristina: Well, hello there, Nicola. I am so excited to have you here. Welcome.

[00:03:10] Nicola: Thank you. It's lovely to be here.

[00:03:13] Kristina: Oh, we got so much to talk about, but before we dive in, I wanna ask a question that I ask all my guests, and that is, did you have a dream as a child, something you wanted to do, have or become?

[00:03:26] Nicola: Yeah, when I was eight years old, I had the dream to be jumping over two meters in high jump and to be an Olympian like that, I, I scrapbook it as a kid. The whole thing like that was since I was eight years old, I really had that dream.

[00:03:42] Kristina: Wow. Wow. And what do you think, what was that because you were talented with that or was that something you, was there someone before you that were doing it? Or where did that come from?

[00:03:53] Nicola: Well, I was really tall as a kid, like really, really tall. and I wasn't good at any other sports, [00:04:00] so it was quite easy. As soon as I found something that I was good at and I really loved, I think has, its. Kid as well sometimes. Uh, you're always trying to find your purpose and I thought maybe this is the purpose of why I'm so tall, like I need to be, I need to be using it.

and I remember asking, you know, what was the Australian record back then? And it was one meter 98. So I think that was like a great invitation of, wow, no one's done that yet. and so those two came together in my mind.

[00:04:31] Kristina: Fantastic. So I wanna talk about the two me, but before we do, maybe, maybe you just wanna give us, a little bit about your journey just for listeners who, who might not know about the history of you, because we have obviously a lot of Australians listening to this podcast, but we, we have a global audience, so it'll be amazing just to maybe share just a little bit about your journey and then we'll dive in a little bit deeper on some specific things.

[00:04:55] Nicola: Yeah, absolutely. So I'm 28 now, so that's 20 years ago. [00:05:00] I had that dream. and then I, I kept training. I, I got involved, like in Australia, it's not common for a track and field athletics person to be, a professional. So I think that was a dream as well. I hadn't seen it. Done before, but that didn't stop, you know, that childhood dream.

and so I kept training and I was with my coach that I'm still with now, 17 years later. and I'm from, the central coast of New South Wales, so it's quite a small coastal town. And to have, uh, a high jump coach in this area that was really passionate. Was Amazing.

You know, that doesn't usually happen either.

and so I kept training and I really, I think this dream, even though it was a beautiful thing, it also was a weighty thing for me as a kid because I just put this pressure on myself that if it wasn't too meters or if I was too far away, it was never ever gonna be enough kind of thing. Like I was always just trying to.

Pursue it. [00:06:00] Um, the number next to my name of how high I could jump, really determined my value as a, as a teenager. And it wasn't until I was 20, I had like a really big, moment in my life that I realized I couldn't make my identity in what I did. I had to find out who I was outside of that. And that was, that was really, really big for me.

And from 20 years of age, I went back into sport with a freshness and with a, a new understanding of my value outside of sport. And then that's really start like where, when I started performing well. I made it into the pro circuit the next year at 21 years of age. And then by the time I was 24, I actually did become the first Australian woman over two meters.

And later that year I got the silver medal in the Olympics, which hadn't been done in, I dunno, 50 years or something really long. and since then it's just been going up and up and I got the silver medal in Paris last Olympics, so last year. And the journey has been so, I [00:07:00] think. really rewarding and a lot of people can notice it when they watch me jump.

It's like there's something different. So yeah.

that's like, um, a big, um, a small package of a big story.

[00:07:10] Kristina: Yeah. Yeah. Fantastic. So, so inspiring. So what, was there something specific that got you to really change the way you look? I think, 'cause I, I hear this all the time when people let go. So they, we have big dreams and on this podcast it's all about creating our dream life, whatever that is for, not everyone wants to be Olympian, so that, that depends on what.

what people's dreams are. But I often hear that when people say, okay, I'm, that's what I want, but then I'm gonna let go how I'm gonna get there. Which is a, I think a really powerful thing. So what was it that actually triggered that for you?

[00:07:45] Nicola: Yeah.

great question. Uh, I think for me, I had that life plan sort out, you know, this is the steps of how to get from A to B2C to D, you know, to, to get there. and then it just. I wasn't [00:08:00] performing as high as I wanted to. So usually the progression of an elite athlete, let's say, is by the time you are in the under 20 age group, you have the world championships.

And when you do a world championships, uh, if you get a medal from there, then you're one of the best juniors. Usually that slingshots you forward into sponsors into the spotlight. So then when you're going into the world championships, um, you're young, but you still have that experience. And then for it takes you a few years, and then within two or three years you are one, like maybe top 10 in the world, and then you're on the podium.

And so of course, you see it done and then you think that's the only way to the top. And that's what I was getting at. And you know, at 1819, realizing I'm so far away from the top of my age group, let alone the top of the world. but yet I still was so committed to this life plan that I set for myself.

I couldn't. Imagine me getting to the top any other way. So when it [00:09:00] started falling apart and then you start compromising of, well, maybe I won't jump two meters, but maybe I could jump one meter 90, you know, and then so you start watering down that big dream. 'cause you can't find a way from. From where you are to where you wanna be.

And it took until I was 20 years of age, I was in Europe. So I had access to this life, this dream life that I'd had since a kid. I wasn't jumping the heights I wanted to, but the access, the connections, the things that I had was all setting up for to be some of the best in the world, like best training facilities.

Everything. And I was in a relationship with a high jumper back in the day. And so through his success, I was getting access to all of these things, but I found I was trying to piggyback my way into my dream. It's almost you're trying to use the backdoor entrance rather than going forward. and so when, you know, when the relationship started falling apart, when I started changing as a person, I was sort of wrestling, well, well is this dream?[00:10:00]

Still for me, you know, is this, am I still happy to be in sport if I'm not going to be an Olympian? Like, what, what does that look like? And I came to that point of surrender because I went, I actually, I can't do. The life plan for myself that I've set for myself. And so at 20 years of age, I made that really strong decision, and it came from, came from a point of trying to restore something that was broken and it wasn't working.

And I just asked God to come into my life and I was like, you need to fix this. you need to find like, don't have satisfaction with myself. I need to find true satisfaction. And I did. And I found. Like, you know, through my faith and just that one prayer of like, God, I just need you to come on in and change and show me the right direction of my life.

I thought that was the end of sport for me. Truly. I thought that was going to be, quitting sport, but I came to a [00:11:00] place where I was ready to give it up because it just wasn't. It wasn't satisfying, but I heard him say, go back into sport, but don't do it your way. Do it my way. And that's the scary thing of, well, I don't really know what that looks like, but I started just being in sport purely for the joy of being there.

I let go of that dream of being the best and just enjoying where I was at. And I realized that being in that. Frame of mind, I would look at a bar and I no longer feared it. I no longer feared disappointment. I no longer feared, missing it or, you know, feared my competitors. All of this fear that I had because I was so caught on, there's only one way to my dream.

When I realized and I surrendered that and just went, look, I'm here. That feel left, and this joy came. That sort of started changing my sports and it within a few years, I, I surpassed my, childhood dream, but it actually required me laying it down and laying my way and [00:12:00] just be willing to be in the right place and have the right heart position for it.

And then everything changed.

[00:12:09] Kristina: Wow, that is so, so inspiring. And you said something that I love and something that I am trying to live as well and always encourage other people, and that is to enjoy your life while you thriving for something much bigger Sometimes when we have big dreams and we don't know how to get there, it feels always impossible.

And you kind of, as you said, almost giving up, but then be like, always have, have your sight on the big dream, but then enjoying every day. And I think even when we go through challenging times, so I lost my business, um, a few years ago through co, through COVID and, um, I was very tied to my identity through Kiki.

K. But then I decided, you know, I've done it once, I can do it again. And I'm now living a much like, I love my new business even more and I still do journals and I do [00:13:00] coaching, et cetera. But it's so, it's so important to enjoy today. 'cause obviously we don't know what's gonna happen tomorrow, so we don't wanna waste and live once we achieve that big dream.

We wanna live today and enjoy that while we're pursuing a big dream. And I think that's so amazing that you've realized that in such a young age.

[00:13:18] Nicola: Yeah,

I'm thankful for that because I really believe even if I did the two meters and I did all of that, but I didn't have the revelation of who I am and who I am without the dream, I wouldn't have enjoyed It you know, if you don't know who you are, Outside of that gold medal, you won't actually know who you are with that gold medal.

So it's that, that, um,

[00:13:41] Kristina: right?

[00:13:42] Nicola: Yeah, yeah.

[00:13:44] Kristina: Yeah. That's so, that is so good. And, um, in, uh, in August when we, so I've run a coaching program and the theme is sharing your light because I feel like everyone has. A story and everyone has something to share. It doesn't have to be a big thing. [00:14:00] It could be something that someone is just a few years behind us and needs some support.

So, um, so this is a very good, episode for inspiring people because obviously, um, not everyone will, uh. have a gold Olympic, medal, but we all have something to share, so that's really great. So one of the things when you were, in the Olympics, I had so many people sending me shots of you, journaling because they know how much I love journaling.

And they said, oh my gosh, she'd be great on your podcast. And when I saw it, that was like the. I was like, need to come on my podcast when, when this is over and you've got some spare time. So I am so curious. Obviously I've done a lot of research already, but the listeners may not know. So I'd love for you to talk through, you know, why you do journaling and how you do it and what a difference it makes.

And you can just, you know, we can take as much time or as little's time as you like to share it.

[00:14:57] Nicola: Yeah.

that's great. So, you know, [00:15:00] as a teenager we go through these, um, development times with sports, with institutes and things, and they encourage you to keep, a journal, like a sports journal to keep your training load and just to remember what you've done. But it wasn't really enforced.

It was just more encouraged. And so as a, as a kid, I was just, you know, I liked having a journal that was something that I was doing already outside of sport. But then it wasn't until 2019 that I really started picking that back up again. And it was actually, I was in a university house, in Europe.

We had a whole bunch of athletes that were there together, and I saw this one girl and she was writing down all of her training sessions and she was doing everything, you know, she was eating the right thing, she was measuring everything. And yet, on paper, I was probably more successful than what she'd ever been.

But yet her commitment, it really impacted me. I went, I'm not even willing to do [00:16:00] half the things that she has and yet. I've already gotten so far, like imagine if I just had the intention like she did. Um, so that was a, a seed in my mind. and then it got to the start of 2019. I went, okay, I'm at a place now that I know I can write down at least one thing every day in my journal.

Like I have, I always love my journals to have, one day per page. It's just something about that like, and I love that, you know, Saturday and Sunday too. You need a, it needs to be a 365 days or, you know, like just really a page for each. I love that. And then just writing things down the page might be empty some days.

Some days you might have to be overflowing and going to the next one, of all the things that you've learned and the things that you've done. But I started doing that and then I was very successful in 2019 compared to what I'd been in previous years. And I'd made it to the Diamonds League, which is a bit like the World Cup, like the Australian Open kind of thing for tennis.

It's the same sort of [00:17:00] thing, but for athletics. And I remember going there and. Feeling really overwhelmed. And I was really happy as soon as I got out so I could just watch everyone else. and so that was a little bit of a concern for me and I thought, how am I meant to be making it to the very top of my sport if I enjoy being on the sidelines rather than being out there competing.

And, I got in contact with one of my, team members, a sports psychologist, and we were having a conversation and he just said, under pressure, your mind will just go back into almost survival mode of if you feel exposed, if you feel like you're not prepared enough, you'll just wanna run and hide and.

Your body will just choose the easiest way to follow your mind of just miss the bars and, and sit down. and that was really interesting. And he said, we need to find a tactic or a way that you can stay completely focused in competition, but then [00:18:00] also enjoy it. There has to be a switch when as soon as you're about to jump, you're back into it and you're ready to fight, you know you're ready to jump.

And I said, oh, he's like, is there any other things? And I remember seeing a few athletes that sometimes I'd be writing down certain things. On a piece of paper and I said, oh, well I have journals and I could just write something down like, that makes sense to me. I'm a visual learner, so it's like if I see pen to paper in my brain, it just clicks straight away.

And he said, Yeah.

that's a great idea. Why don't we just write down all the things you can, coach yourself even through it of how is that jump? What needs to change? what worked well? You know, let's rate it, let's be very, very, objective about it. Just what worked and what didn't work.

And so the next competition, brought my journal into the competition and after every jump, you know, I'd run down and I would write it, on the piece of paper. And then as soon as I wrote it down, it was [00:19:00] like clarity in my mind. It just clicked. I think we got, we get taught that, especially as a child, you know, you're writing things down, the teacher's talking, you're writing.

But yet, for sport, we've seen to separated that. But my brain had been conditioned years and years and years of writing things down. Why is it any different in an Olympics facility? So, um, so I started doing that and, of course people were looking at me like, wow, we haven't seen this done before. but then I just Keep on writing and I kept on doing it and I found when I had all of the raw data from the competition of all of those things, all of those numbers, all of those coaching cues, my coach and I then could read it and then write even more about it of, well, what worked and what didn't, and my whole team could get.

Like a live experience of what I was doing during the jumps. And the thing that I loved about it was I could write it down, but then as soon as I wrote it down, I could then just enjoy the competition. And when, [00:20:00] when I was about to then jump my next attempt, I could then open the book again and look and go, okay, this is what I need to do.

Because as high jumpers, we can be out there for hours and hours. And if you've been waiting so long for that next jump. you're trying so hard to focus on, what did I need to do again? And sometimes that's what your coach is there for, but then your coach can't really enjoy the competition.

So, um, my coach and I, we really, we came up with this system of, no, this works for you, so you just need to keep on doing it.

[00:20:32] Kristina: Yeah. Oh, I, I love that I'm a visual person as well, and I actually, I journal every morning, so I do three pages, kind of morning pages, things that I actually don't save. It's just to get things out of my head. And then I have my normal journal next to it, and that's why I take my insights. But it's funny because sometimes I'm like, actually, I, I don't know what I think about this, so I dunno how I'm gonna deal with this. I'm gonna write about that in the morning. And I look forward like there's two things I look forward to, [00:21:00] well, lots of things I look forward to, but two specific things that is relevant for this conversation is coffee and journaling.

I just feel like it's so good. And this morning I was, Because I'm in new site currently and it's so beautiful here. And then nature here is just, I just walk for hours and hours and I'm working as well. But then this morning when I, um. I was, uh, doing my morning pages. I was just so excited about this conversation, so I just wrote all the questions that I wanted to ask, so it's so amazing.

So what kind of advice do you have for, for anyone listening in terms of starting that, like, because it was something that you already had within you, but there something that you feel like if you do this. This way or, because I think sometimes I get so many questions about journaling, but, 'cause I obviously been selling journals for a very long time and something that I use and I often get questions about work life balance.

And I always say it's the journaling that really helps me because it's, it's helped me think. So love for you to [00:22:00] share some tips for our listeners, how they can start journaling.

[00:22:03] Nicola: Yes. I mean, I'm like you. I have many journals for many things. Many. My husband, we had to buy a bookshelf when we got married and he said. They all need to stay. It said yes. Every one of them. You know that I, I have nothing, no less than four journals with me at all times. And I travel all over the world and the baggage, and it's like, why can't you just do it on your laptop?

It's like, no,

[00:22:26] Kristina: No, it's not the,

[00:22:27] Nicola: a system. There's a system in place. but okay, so especially like with sports journals, 'cause I get asked this a lot. I'm, I'm the girl with a journal. Like people don't know me. People don't know my name. Just the girl with the journal, you know? So, when you start writing something down, I think it always helps, especially if you're not new to journaling and it's not a habit.

If your journal is something beautiful to look at, you'll pick it up more often. Like I say this to my friends, if it's pretty or something, it'll catch your eye and it will [00:23:00] just, that might be the first step of, is something that you look at and you go, wow, that's beautiful, and you pick it up. I think that's like almost my first step now.

Now I can, I can have the most, um, hideous journal, but I'm like, no, because it's already in me. I'm like, yes, PA pages. That's good. I think the second thing is. Setting aside, a time or like a commitment of what you can do. So for me as an athlete, I train six days a week and I have one day off. So six days a week.

I write down what I do for my sessions. And the most important part isn't what I did for my sessions. It's my comments after that. And so I, I have comments like, I was tired today, but then halfway through the session I had the energy to go forward, or like, it was raining today, so I brought this particular piece of clothing.

This really helped me remember this for next time. Like, you know, just little things like that or. You know, my coach Matt said this at this jump, [00:24:00] and it made all the difference. You need to write it down. And sometimes I don't have my journal on me, and so I might write a voice note in my phone or like, you know, write something down.

And then when I'm going and having that specific time, I'll go back, I'll get my phone, you know, and I'll, I'll write it all down so it's in there. But you know, I think. Having something consistent and having something that's yours. I, again, I love, a day to page journal. Like that's something for me that I know works for me.

Some people have given me journals in the past that have like, A one week over two pages and my, I won't use it, you know, and it, even though I love ger journaling, it's that kind of thing. for my food journaling, when I started writing down everything that I ate, and I did that for years, like, you know, I had.

A plain art scrapbook that was just plain paper and it had to be like the, a three size, like it, it had to be a certain one. You know, I'd go to office works, I'd buy that $3, one, but because I knew if I could [00:25:00] write things down and draw pictures with it, since my brain's visual, me drawing the pictures was enough for me to then enjoy it.

So I would write it all down and then write down the comments. So before I was married and I'd be by myself, you know, I'd spend about 35 minutes at the end of the day writing all things down. Then when you start, when you've got a different person that lives with you and there's like, you know, there's things to do, there's things like the, the journaling time reduced and it changed.

But since I had that great mindset and that great like rhythm. It was okay. I could change. But I think like as an a new beginner, you can look at other people and if you put the bar too high to start with, you will not continue. You just have to be easy on yourself and go one thing a day. You know, sometimes it just starts with this one thing a day, and I'm gonna just write it down and.

Don't, don't try 'em. It's like it needs to be pretty and it needs to be this right handwriting and this right [00:26:00] style. You won't do it. And the more days that you miss, then that gives you opportunity to feel defeated and like going, you know what, maybe this is too hard for me. So Yeah.

I would just say for new people, like, you know, put the bar low, like literally speaking just for now, after a month or two months or three months, you might feel that.

that bit of a nudge of, okay, you know, I'm, I've been doing it for a while now. I think I could add a bit more, or I think we, we could add a different color pen in here. Like, you do something and then it, then it gradually goes on from there.

[00:26:34] Kristina: Yeah, I think that's such a good tip. a sentence a day is a really good way of just being like, you know, even if it's just like today, I, and then you just fill it in, or just, you know, the highlight of the day. I actually created a couple of journals for you that. Will be sent to you. But, um, one that I love that you will get is called Daily wins.

And um, that's one that is so easy because you write down three wins. And it doesn't have to be big things. It doesn't have to be [00:27:00] related to, your. profession or your, uh, anything that has to do with like, big things. It could be daily wins. Could be that you actually took five minutes to sit in silence or go for a walk around the block.

It could be really small wins, and then you write three things you're grateful for. Because my learning, even in the hardest of days, there was always something to be grateful for. And then you actually planned the three wins, so there's. wins for tomorrow. And I love that because it just gives you time to really think about, again, it's not the small thing.

Uh, it's not the big things. It's not the you know, for you the big jump. It's more about, you know, what are the wins that if I get to the end of the day, I felt that was a good day, regardless if the day went good, or bad, you know? so that's a really, really good way for anyone who's listening.

and you don't have to have a daily wind journal. You can just do it in a, in a plain paper or, um, you know, obviously we got that journal pre-made, so it's easy. But, but if you just start really small, and that is with everything, I think in, uh, in my [00:28:00] opinion, when you wanna do something, start something new, it's like.

Is a quote that I say so often here is Zig by Zig Ziglar. You don't have to be great to start, but you have to start to be great. And if you just start small then eventually you'll get there. so I'm curious, 'cause I think you are also, when I did a bit of research, you also put in, um, like quotes and little clippings and things like that.

Is that correct?

[00:28:22] Nicola: Yeah.

so something that I love to do because every day when I have a day off my journal, you know, there's, there's, there's times and there's spaces where I'm not gonna have training data because I had days off. And so there, that's like free real estate right there.

[00:28:40] Kristina: Love that.

[00:28:41] Nicola: You know, and I bring these into competition of sometimes, I know that, for example, to, in an Olympic games, one of the, camera angles that needs to be done is like, somebody needs to have a photo of Nicola's Journal.

Like, I know that's, that's like on the the tv, the rights, you know, like we need to have that. So I [00:29:00] understand that there's going to be moments when I'm out there and. I don't wanna look at how heavy I lifted, you know, two days ago. Like I'm not gonna be interested in how many meters that I ran, but there might be certain quotes, there might be certain pitches that have come to my mind that have been really inspirational or it's led me back to this is the person I wanna be in this moment.

And sometimes I'll even write letters to myself like, you're at the Olympic Games now, you know, I want you to remember these things. Yeah. And I think that's really powerful. Um. It's like my, my morning routine is usually when, like I wake up and I've taken my dog for a walk and we've had breakfast and things, and then I can just find like a spot in the sun.

And, um, I have my other journal that, you know, I, I, I'm writing things out and I usually have like a bible open and if I've read something that day that's really inspirational, I'll write it in my other journal. But then there can be my sports journal of. This would actually be really good for me to read [00:30:00] during competition because it centers me back.

Why are you doing this? what's your purpose in this and who do you wanna be in that moment? Like when I jump two meters at the Olympic Games? Yes, that's amazing. That's what I wanna do, but who do I wanna be? In that moment that billions of people are watching. And that is almost just as important as what I'm doing is who I am and how I'm doing it.

So my sports journal, like I'll be writing things down and there might be pictures, you know, as you're driving along and you just get this picture and you're like, oh, that's so great. Well, I have like, um, a whole bunch of watercolor paints and I'm like painting that picture into my sports journal. And again, if something's pretty, you'll look at it more often.

That's just. So if there's something that, I learned that week, and it was, it was something that impacted me or fed me just for that week. I've written it down or I've spent the time painting it, it becomes more [00:31:00] solid in my mind as well as this is something that's important to me, but also when I flick through it during competition, I'm out there for hours, and I can just be reading it.

It brings me back to that moment when I was painting it, what I was experiencing in that time. Then it gives me that perspective of, okay, you're about to jump and this is, this is big, you know, this is important, like you need to perform right now. But outside of that, there's such a joy as well of, oh, I remember that day when I learned about this and like, it's, it's a, it's a full circle kind of thing.

So I, I, I Love the, the rest days because that.

gives me space.

[00:31:39] Kristina: absolutely. And you know, it's, um, it reminds me of, um, so I did some coaching many, many years ago by, uh, with Robin Sharma. So he's. If you don't know Robin Sharma, he's an or bestselling author, the Microsoft, his Ferrari 5:00 AM 5:00 AM club, and lots of great books, but it is on coaching with him many years ago.

And um, one [00:32:00] thing that he does is journaling. And I was, I loved every session that I had with him. I always asked about his journaling and one thing that he shared, which is. Something that I love and something that I now practice myself daily is to, so when you experience something and he often talk, he loves food, he loves traveling.

He would, he would say he will experience it once with in real life and then he will be journeying on it. You know, on the flight or on the train or, or in the morning or whatever. and he said, I will de, I would actually experience it twice. So if it was a meal, he would describe it. He's a real foodie and he's a great traveler and he's also a person who loves his own space.

So it was so inspiring and, and I think that's so true because, um, often when I do my morning journaling, I, um. you know, I think about my challenges. I think about my, all the good things and what I'm grateful for, and it's a, it's a really great way. I've experienced things more than once.

[00:32:56] Nicola: Yeah.

and as well as when you, I think even processing [00:33:00] something in a journal, then when

it comes time to share it. There's an eloquence to your speech because you've had to, you know, go through and process it all, and then you can figure out, no, this is the main part and this is what I'm trying to do.

sometimes there might be an emotion that comes up. It's like, wow, that's a bit like, that's a bit weird. Like there's an underlying emotion. And once I start putting pen to paper, It starts getting clarity and then you just get these layers and you're like, oh, okay. Like this was actually, from like years ago.

And then you can put things together. So then when you're talking about it to someone, you're giving them the meat, like you've already done all of the, the hard work and you can enjoy it. That

[00:33:42] Kristina: Yeah. I love, love, love that. Thank you so much for sharing that. That's so, so inspiring. Another thing I would love to talk to you about is, um. Motivation and, uh, inspiration when you don't really feel like doing it. So I'm just gonna [00:34:00] assume as an athlete, because, as a non-athlete, you know, there are some days where I don't feel like exercising or don't feel like doing anything, and I'm assuming that will be the same with you.

So how do you get yourself motivated to keep going when you feel tired or when you feel like you are not making progress?

[00:34:18] Nicola: Yeah.

that's, it is, it's real. I mean, especially, you know, you're training and you're in the car park and it's just pouring down rain you can't see in front of you and you've got two hours in it and you're like, okay, this is, this is me today. And you don't feel like doing it, but you need to, you know, I think.

For me, I have to go back and it's like, well, why am I doing this? My why is really important. It's central to who I am. And if I can't figure out why I am doing something, it almost gives me this permission to go, well, maybe I don't have to do it. You know, so I have to have those thoughts.

Um, especially I do, I do quite a few sessions by myself, so, I've learned to love most of my [00:35:00] sessions, but there's some that you just, you don't, you know, you really don't, and you go, oh, this is it. But if I know why I'm doing something, it might require me asking my coach again. It's like, why is this in the program?

but other times when he's not around and it's just me, I have to then go. Well, you know, my source of inspiration of like, you know, my purpose of being in sport, like I feel like I'm called to sport. Like I feel like this is really the purpose of, um, sport isn't why I'm alive, but it's the instrument that's shaping me to be the person of who I've always meant to be.

So I know that. If I only have this short amount of time in sport at such a professional level, I wanna do it the best that I can. and then deep deeper still is like, I wanna do the best that I can. 'cause I know I've been given a gift and I have a potential that's beyond what I can comprehend. So this small session in the pouring rain, even though it seems like it's not.

Not anything [00:36:00] special in the grand scheme of all of the sessions, like the hundreds and hundreds that I'll do over a year, but my yes to that like. Saying yes to that and overcoming it, it'll give you this confidence of, wow, I can do that. So when you have to do that hard session, when it's great weather, sometimes I'll go back to that when it was a fight and I had to go through that and find out my purpose of, well, what am I doing?

Why am I doing it? And when I'm in that sense. Then it's like years and years again, even with the journaling, you know, I'll make sure that, I'll write down in my journal that day when it was hard of like, today's session was really hard to get out of the car and actually do it, but we did it and this is what I learned.

And some days I'll have to reread that, journal entry and go, oh, okay. I remember. That was hard work. Okay. I remember that. but I did it and this is how I felt afterwards, or I did it, and deep down I [00:37:00] know that I withheld nothing. And so when I'm out there competing and I'll be reading these things of no, I withheld nothing.

Like I, I gave my all. Okay. I can keep going.

[00:37:12] Kristina: Yeah. Oh, amazing. I love that. So for anyone who's listening that have a big dream maybe, uh, in the sports and maybe have a, um, a record that they wanna do, or a gold medal insight, or for anyone who is, um, just having something that they felt ALM is almost impossible, what kind of advice would you give to them to, to get started and follow their passion?

[00:37:38] Nicola: Yeah. I would say give yourself time. Big dreams. Take time, like big, big dreams, and that gold medal or that record that you're going after. you're going to find that completing it or reaching it isn't going to be the the greatest thing. It's actually gonna be the journey that it took to get there. The [00:38:00] person that you become in the journey.

And so big dreams. I mean, I have big dreams still and you know, big goals that a lot of people would say are outside of my reach. I love being in that position because it forces me to every day to look at what I'm doing and just go, okay, how can we improve? Not from a sense of I'm not dissatisfied where I am.

I'm like, I'm beyond it. I'm like, whoa, this is great. 'cause I know who I am, so I know the number next to my name doesn't determine my identity and my value. Like I'm loved, you know, I know who I am. So because of that, I can, I can look and be, objective about, well, you still have more to go.

So because you give yourself time. when you're going into this. You know, maybe a vulnerable thought is, am I enough without this goal or without this record, is it enough for me to be in sport and not reach it? And if it's like, no, like I can't, like I won't enjoy it unless I get there. It's like you won't enjoy it when you get [00:39:00] there.

So that's gonna be really important of why am I doing this? Is it something that you just wanna find the best of yourself and you find like there's an invitation for you? Like, this is gonna help me grow into the person that. I've wanted to become, well, that's, well, you should start that. That's great.

But again, if your motives are a bit off when it gets hard. When it starts getting more challenging, when it takes longer than what you think of, all of those things are gonna become really, really big barriers that if you don't, if you don't sort it out when you begin, then you're gonna have to sort it out eventually.

So, you know, like, I think like put that into planning before you begin of like, okay, why am I doing this? What am I going to achieve out of this? Who am I becoming in this? That all. If all that's sorted out, then you can start running rather than have to walk.

[00:39:51] Kristina: Yeah. I love that. And I think that's, I mean, there's so much, I've taken so many notes. If you, if you see me looking down, it's, 'cause I'm taking my notes. [00:40:00] Uh, there's so much in here and I, I love that you said. It's not about the destination, it's about the journey. And um, I always say this when, um, my son, he's 17, he started his own gold brand when he's 14.

And I always remind him to enjoy the journey because when I, when we opened our first work, Kiki k when years ago, uh, you know, that was hard. And I was like always thriving for the next one. And that was, you know, exciting to have that big dream to become a global brand. But. I remember maybe the first 25 stores that we opened a hundred and 20th, which is what we got to.

That was not my highlight. It was the highlight was the hard ones that, you know, that we had to work out and, you know, that didn't go to plan all the, like, the journey and the challenges. And every time we had a challenge, we learned something. And in the beginning I had a, um, a document, specifically for the business with all the learnings that we made because we made so many mistakes and that's.

That's where the growth is and [00:41:00] the failures and whatever you wanna call them, you know, and I don't know what you call them in sport, but you know, the attempts to kind of get there and you don't, that's where you, all the learnings and if you were just having it, having it really smooth. Everyone will be doing it and it wouldn't be as enjoyable.

So it's, um, it's really, really about the journey and enjoying it while you're pursuing these crazy big dreams. And I love also that you said that, you love the big dreams because I, I love that too, because it just. And I often share them and people think that I'm crazy and, uh, and they're like, that's embarrassing to share that big.

And I said, no, because that first it will give me, you'll feel uncomfortable. And you know, growth is where, where you'll feel uncomfortable. But also when you, when you share it, you never know who's listening and you never know who will help you and support you. And you'll find friends along along that big crazy dreamers, which I think is really fun.

[00:41:53] Nicola: Yeah. That's beautiful. Yeah.

[00:41:55] Kristina: Yeah. so when you said you'd do really big dreams and, you know, you had [00:42:00] your two meters and I'm sure you have another one. Now, do you, do you break it down in your journal to start with, or you leaving it up to see how you're gonna get there?

[00:42:11] Nicola: Yeah.

it's been, I think that's been a challenge of potentially when you have such a big dream and then you do a backwards plan, like that's something that a lot of sports people do. Okay, so you wanna get a gold medal at the Olympic Games. Well, let's talk about the year before. Do you wanna be top three or the year before that?

Or the year before that? When you're really far away and you know, I hadn't made my first Olympics, but I was going for gold, in Tokyo, during COVID times. again, the people that you share the dreams with and they're like, be a bit more realistic. And then you get silver and then people go, oh wow.

But once you're already at such a, a level, maybe one of the difficulties that I've had is. Everyone else is so satisfied with where I am, but I know that I have more, you know, it's [00:43:00] easy before I jump two meters. The whole world's sort of urging me on, but then afterwards, like my personal best is 2 0 3 right now.

And everyone's like, she's a two meter jumper. It's like, no, like we've gone on from there. But you know, the next stage is like, you know, the two 10. Um, and that's a really big jump. That's a world record. So every height in between. Am I satisfied with. Aiming for that. It's like, no, like we need to be aiming for a world record in order to get the 2 0 4 to 2 0 6 to 2 0 8.

You know, um, I've tried to break it down, but, in all honesty, I think I've had to have those goals really, really high in order to keep myself accountable. And not be stuck on a number because sometimes the competition, um, like for example, let's say I've attempted 2 0 5 this year quite often, and It'll be at this height that, you know is a round number, and I love that, you know, five centimeters more than two meters, but for example, competitions [00:44:00] decide where the height goes up until, until there's one person left. So I've attempted 2 0 3 and 2 0 4 so many times. I'm like, are you satisfied with, those numbers when maybe your goal was 2 0 5, but you jumped 2 0 4?

Like, did you miss it? Well, no, because you've jumped further than you've on, higher than you've ever jumped before, but, you know, so I've had to almost let go of these, um, step-by-step plans. And just now, because I've, I've been aiming for this for a few years now. I've just had to just. Enjoy where I'm at and go.

I have so many learnings and I'm far away from where I wanna be, but in order to, to go higher, it's just. Implementing those one, like that one lesson at a time and adding it in and eventually, the beautiful thing with HighJump is if you have a good day, you can jump five centimeters higher than you've ever jumped before.

You can jump 10 centimeters higher. Sometimes you'll [00:45:00] work years and years and years for one centimeter higher. Sometimes you'll jump, you know, you'll work years and you won't get anything, and then 10 centimeters will come within a day. So, Yeah, I don't know, in my sports a bit like that. So I've had to, take the emotion out of the numbers and just enjoy the, the process.

[00:45:19] Kristina: yeah. Love. That makes complete sense. So I'm gonna ask a couple of short questions, but I just wanna ask you one more question, and that is because we had Alyssa camp and she's a friend of mine. She's a, a gold Olympic medalist. And, uh, she talked a lot when she came on this podcast. When I just started this podcast, she talked a lot about visualization.

Is that something that you use as well? I can only imagine That will be really powerful because of the reach. You must, envisage, I guess.

[00:45:50] Nicola: Yeah.

I mean, everyone's got their niche, like for me. When it comes to visualization, like, uh, picturing me clearing a bar, [00:46:00] my sports psych has always been really strong of, you can't just picture it in your brain. You actually have to attach actions to that. So, and words to that. So my like, um, visualization is, maybe very different to other people.

the best thing that I can be doing is, you know, being out there and like. feeling like when I'm trying to lean towards the bar, like actually saying is like saying the word lean, picturing it and like, going forward, so it becomes a part of my training. So it's, so I think a lot more intense than maybe, a lot of other people where they're just picturing all the time than clearing bars or them getting that gold medal.

my mindset is more like, if I have time to picture it, I have time to train it. So. Then like, so I'll have like a portion of my day that, it won't just be like picturing that height, it's like, well, what do I need to be doing in that? It's like, okay, look, this is the position I'll have to be.

 so Yeah.

as an athlete, I've put actions towards [00:47:00] what's inside my

[00:47:01] Kristina: Yeah. I love that. Thank you for sharing that. So you already shared your morning ritual when you're home. So what is your morning ritual like on a day of competition?

[00:47:11] Nicola: Dave competition?

is quite similar actually. I try not be, in the hustle and bustle of things. So if you're in an Olympic village or you're in, um, an athlete hotel, breakfast and lunch and dinner and snacks, they're all under the buffet. And since I'm a bit of a social person, an hour and a half can go like this, like it's so easy.

and so. I might go for a walk and I might just buy, buy my own breakfast out, you know, get some groceries, just sit in the park and just like have a moment of just like, trying to be a bit more quiet. Like I'm quite an introvert though as well, so I actually love my own space because I know.

On competition day, there's so much exposure. You know, like, especially as a high jump. We're not out there for like 10 minutes. We're out there for hours [00:48:00] and sometimes it feels like you're in a zoo enclosure, you know, everyone's just watching you. and so having a few hours where I could just be. By myself is something I, I really enjoy.

But also sometimes these competitions start at 9:00 PM like they're quite late. So you try and sleep in for as long as possible. You have a really late breakfast, out somewhere. I gather a few athletes together, like on each circuit. Like I'm I'm known just to like organize, like we have prayer meetings, so from all over, people from all over the world, like we all gather together.

And I might share something like that. I've journaled that day or that morning of this is something that I'm feeling for competition and I just wanna share it. And then we all go around and somebody else might have a word and then we encourage each other. and that's something like I found as well, like.

I know that what I'm riding, if I'm experiencing it, it's probably someone else's experiencing the same sort of thing comes to [00:49:00] competition. So live what you share and share what you live like, you know, just to be, be out there, and know that like. I've got the spirit of God within me so that, you know, there's sometimes it would be a word for someone else, and then we just pray and then we encourage each other.

And then as soon as I leave after that, I'm like, right, it's competition time now. So I'll start studying my journal. After that, I'll start studying what worked for my previous competition, what needs to be done for the for the next competition, and spend about an hour studying it. and then you get ready, you get changed, and then you catch the bus, and then you start going to do all the competition and all of the things that happen, like, you know, we have call rooms.

We have, we have to be checked in. We have all of these different layers when it comes to being, um, a professional athlete that once you go to a competition and that takes a few hours before

[00:49:57] Kristina: Yeah.

[00:49:58] Nicola: and then you compete.

[00:49:59] Kristina: [00:50:00] Fantastic. Thank you so much for sharing. That's really fun insight to have. So, another question that I have, is there a book that had a big impact on you or perhaps even a life-changing book?

[00:50:14] Nicola: Oh, that's a great question. You know, I read a book?

it's called Heinz Feet to High Places. It's like an allegory. and for some reason I've read it every year since I was like 14. I don't read many books, but that's my, that's my go-to. And it's a, it's, I, I've, I've lost the cover. Now. The pages are yellow.

That's the kind of book that I love. Um, so, and it's beautiful 'cause it's sort of based like in the Swiss Mountains. it's a really beautiful book. So I've, I usually take that along with all of the journals that I.

[00:50:45] Kristina: Yeah. Fantastic. Love that. Thank you. Thank you. So the last question that I have with you, this has been so inspiring, is, um, knowing what you know now, what kind of advice would you give to your younger self? Say your late teens.

[00:50:59] Nicola: [00:51:00] Yeah.

that's a great question. I would say for me, discover the things that you love doing now before you were an adult, because That's gonna help define like what rest means for you. Like what you enjoy doing when there's not a price tag attached to it. what's the thing that fills, fills your soul?

Like, you know, the things that, you want, to do when no one else is around? if I really dug deep and found that out as a teenager, then as an adult, when I do have spare time, I could just throw myself into those things and enjoy them rather than have to be questioning like, is this the right thing to do right now with productivity and all that things States?

[00:51:45] Kristina: Yeah. That's such a good one too. And I think that's, I think we all can take that on, even in adult years to, to do something we love because, you know, life is short. So we wanna make sure we enjoy the journey. Thank you so much [00:52:00] first for taking your time to come on. On the podcast, but also for sharing so generously.

And, uh, it's been so fun to following you and I get so excited every time I see a picture or a, a film clip of you, with your journal. So thank you so much.

[00:52:18] Nicola: You are welcome. Thank you. for the great questions.

[00:52:21] Kristina: Thank you. Wasn't that just so inspiring? I am so inspired and impressed by Nicola and her discipline and the way she uses journaling. Not just improve her high jump, but to center herself in who she is and what she stands for.

There's something so powerful about taking a moment to pause between the big leaps of life and write, write, and reflect and reset, and remember who you are becoming. I hope this episode inspired you to start or continue journaling, and if you're craving [00:53:00] some more structure or support with your journaling, have a peek.

At our Dream Life Journals at the Dream Life store.com, they're designed to help you connect with your dreams and take gentle, consistent step towards them. There's lots to choose from. Until next time, keep dreaming, keep writing, and remember progress, not perfection is what brings dreams to life. I'll see you back on Monday.

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