Olympic Athlete Interview: Julia Wilkinson




Photo: Julian Finney/Getty Images

Swimmer Julia Wilkinson has exactly 11 days to go before her first race at the London Olympic Games. No stranger to the international stage, the Stratford, Ontario native represented Canada at the 2008 Games in Beijing, where she  broke the Canadian record in the semi-final of the 200-meter individual medley and finished seventh in the final. She has represented Canada at the Wold Championships and the Commonwealth Games, as well as numerous national and international competitions. We stole a few minutes from her busy schedule to talk motivation, active kids, and yoga!

BMP: What achievements are you most proud of?

JW: Representing Canada at the Olympic Games. Even though I want to do much more than just "be there", there is no better feeling in the world than having the opportunity to represent your country at the Olympics. It's something that so many athletes dream of but so few are lucky enough to experience.

BMP: Do you think Canada’s top athletes have anything in common with the general population who want to get fit?

JW: The general population who want to get fit share something with top athletes: they want something out of exercise. We want to win. They want to get fit! It's all about having a goal, because that is where all your motivation stems from.



Photo: Paul Chiasson/Canadian Press

BMP: Are there days where you don’t feel like training? In those moments, what motivates you/what advice would you give to those who can’t seem to get motivated?

JW: Of course there are days when I don't feel like training, for any number of reasons: I am too sore or tired from my previous workout, I am distracted by other fun or stressful activities, or I just simply "am not in the mood". My goal is the first thing that keeps me going: winning an Olympic medal is incredibly hard to do, and there are lots of people you have to beat. People who are training. I try to imagine what they are doing in that moment, and that gets me out of bed fast! Also, I always know that I will feel better after I am done working out, because the guilt I will feel from not working out is significantly worse than any pain I will feel during a workout. Plus, hard exercise releases endorphins! If you are feeling like crap before you go to the gym, you will feel better after. You just need to remind yourself of that.

BMP: What are your top tips for those who want to lead a more active lifestyle but don’t know where to start?

JW: I tell people what I always tell my mom: the first workout is always the worst! Don't fall into a pattern of working out once, thinking it's "too hard", and then not going back again for another month. You will just keep repeating "workout number one", and trust me, nothing is worse than workout number one. The first time I get in the pool after a week off, every stroke is a struggle. But you have to get through it, and you will find your rhythm. You don't need to start off like a crazy person--you will burn out--but make a realistic goal about going to the gym and sticking to it. Say you will do at least forty-five minutes three times per week for a month. Then assess if you "like" working out. I think you will want to keep doing it.

BMP: What’s your favourite healthy snack?

JW: I love granola with plain yogurt and fresh berries. Sometimes I splurge and buy the freshly made, albeit super expensive, granola. This snack is great for before or after training: carbs to keep you going, protein to replenish your muscles, and antioxidants in the berries!



Photo: Deanna McCollum



BMP: Many people are concerned that our schoolchildren are not as active as they should be – if you could implement one initiative in Canadian schools what would it be?

JW: Kids should have physical education every single day in school. I can almost hear people gasping at this, but they should. Phys. Ed has been slashed year after year and now the kids are barely doing it at all (my mom is an 8th grade teacher in Ontario). Also, we have become so concerned that kids will feel "bad" about themselves if they are forced to do exercise and aren't good at it. Well, I was forced to do math, and I am not good at math. You can only get better at something if you are coached (or taught) and practice. Basketball is not all that different from math, at the end of the day: some people will be naturally gifted at it, some will have to work hard and will still never score a basket. But no one will get better if they refuse to participate! And, as someone with a degree in communication, math really doesn't play a huge role in my life (other than counting how many lengths I have to do) but exercise is something that affects everyone! Why would you take out a course that builds a foundation for a child's healthy life? Kids aren't born sedentary, they learn laziness. We can stop it before it starts.

BMP: What for you is the number one benefit to leading an active life?

JW: Obviously, leading an active life equals leading a healthy life, that is a given. But for me, being an athlete has been huge for my self-esteem, and that is something that is always in jeopardy for young kids, especially girls. Watching yourself improve and achieving a goal in sport - whether it is making the high school team or the Olympic team - spills over into the rest of your life. I believe I can do anything if I really want to, and it's because of what sport has taught me. 

BMP: What’s your favourite ‘active health’ activity to do on a day off from training?

JW: Yoga! I would do yoga every day if I had time! I used to hate it, because I was so bad at it, but then I stopped measuring myself against others and only against myself. I always feel much better after I have some one-on-one time with my yoga mat.

Olympic Athlete Interview: Nikola Girke

There have been a fair number of world class athletes who have competed in two Olympic Games, but very few who have done so in two different sports. At the 2004 Athens Olympic Games, West Vancouver native Nikola Girke represented Canada crewing on the two person 470 sailboat, finishing 13th.The following year, this multi-talented athlete switched to RS:X windsurfing, launching another — yet completely different — Olympic campaign for Beijing 2008. A respectable 17th place finish at those Games inspired Nikola to continue in pursuit of bringing home an Olympic Medal for Canada this summer. Nikola has competed in World Championships, Pan American Games, and European Championships alongside competitors who have been windsurfing for decades. She is the sole Canadian representative at the London 2012 Olympic Games in women's windsurfing, and the perfect inspiration for those of us who would love to master even one activity!

BMP: What achievements are you most proud of?

NG: I am most proud of having switched Olympic sports from being a crew on the double handed 470 sailboat dinghy in Athens 2004 to competing in windsurfing at the Beijing 2008 Olympic Games.  To make that switch was incredibly daunting and a lot of hard work. Since Beijing, I’ve been relentless in my training and am a medal contender for the London 2012 Games.

BMP: Do you think Canada’s top athletes have anything in common with the general population who want to get fit?

NG: Yes, absolutely, we all are capable of getting fit. We all have goals and we make choices on how to achieve these goals. Athletes are probably tougher on themselves, disciplining themselves to endure when others wouldn’t. I like the quote by Lou Holtz: "Ability is what you are capable of. Motivation determines what you do. Attitude determines how well you do it."

BMP: Are there days where you don’t feel like training? In those moments, what motivates you/what advice would you give to those who can’t seem to get motivated?

NG: I am human after all…so that goes without saying – I don’t feel like training all the time. Training on the water when it’s cold and raining is miserable at best, so getting out of the house is half the battle. Set a time - being accountable to someone like a friend/training partner/coach or a schedule you post on your fridge is key, and know that the sooner you do it…the sooner it’s over with. Knowing how good I’ll feel after and knowing that I will have outworked my competition are all motivating factors too.



Photo by Mike Wakefield

 BMP: What are your top tips for those who want to lead a more active lifestyle but don’t know where to start?

NG: Set goals, short – medium and long term goals that are measurable and realistic so you can achieve success. Start off with a few times per week and progress from there, you want to build into a routine, not destroy yourself by leaping straight into it. And most importantly you’ve got to enjoy yourself. Pick activities that you enjoy and do them with friends.  

BMP: Many people are concerned that our schoolchildren are not as active as they should be – if you could implement one initiative in Canadian schools what would it be?

NG: I think it’s really important for kids these days to be active everyday. Each school day should include physical education, centered around healthy eating and exercise that is fun. If kids have fun, they’ll be more likely to do it in their own time too rather than turning to all the sedentary distractions like TV, video games etc. that are available.

BMP: What for you is the number one benefit to leading an active life?

NG: I like feeling fit and being healthy, and the bonus…the more active I am, the more energy I have.

BMP: What’s your favourite healthy snack?

NG: Sugar Snap Peas and all berries… but not together!

BMP:  What’s your favourite ‘active health’ activity to do on a day off from training?

NG: Days off are tough – they are supposed to be solely for recovery, however, I’m not good with just lazing around all day. If I’m near a surfing spot … I’d go surfing. Going for an easy hike, a nice walk or a bike ride with friends is a great way to get outside and move, which also helps recovery.

Follow Nikola's progress on facebook, twitter, and her website

Olympic Athlete Interview: Nick Tritton

Judoka Nick Tritton didn't even need to compete in the final qualifier for the London Olympics this year - his points total on the world ranking list secured him a spot before those bouts ever took place. A member of the Canadian National Judo Team, he has been ranked 7th in the world in his weight category, beaten the world champion, and taken home medals from the World Cup, Pan American Games, and Grand Slams in Tokyo and Moscow.

He took a moment off the mats to talk to us about leading an active lifestyle and encouraging others to do the same.

BMP: What achievements are you most proud of?

NT: The fact that I won back to back medals at the Tokyo Grand Slam. Not a lot of people have heard of it, but for me it’s bigger than World Championships or Olympics, because each country can have more than one entry. So Japan – a Judo powerhouse – had four guys, and I won both in 2009 and 2010. Only one other Canadian has ever done that [Nick was the first], so I’m really proud of that one.

BMP: Do you think Canada’s top athletes have anything in common with the general population who want to get fit?

NT: We’re the same human beings as anyone else! Sure, there are people who are born with talent or ability in certain fields, but I truly believe that a huge part of being successful is about mindset. I wasn’t actually that good at Judo when I was younger! But I wanted it badly. I think the difference between top athletes and the general population may be that we don’t give up as easily as other people.

BMP: Are there days where you don’t feel like training? In those moments, what motivates you/what advice would you give to those who can’t seem to get motivated?

NT: Everyone has their ups and downs – any athlete who tells you they always look forward to training is lying…! For example, I’ve been plagued by injury for the past year and a half, so some days are easier than others. I think having support is key – you can’t do it on your own. Surround yourself with people who believe in you. Anyone who takes something like an Olympic medal takes it not for themselves, but for their entire team.

BMP: What are your top tips for those who want to lead a more active lifestyle but don’t know where to start?

NT: I think there are so many things in the community – the local gym, personal trainers, and adult sports leagues – things you don’t need any great skill to join.

BMP: What’s your favourite healthy snack?

NT: Surprisingly, my diet is not that strict! I tend to eat whatever’s in the refrigerator…! But I do like fruit – especially berries.

BMP: Many people are concerned that our schoolchildren are not as active as they should be – if you could implement one initiative in Canadian schools what would it be?

NT: After-school sports – it’s really sad that in a lot of places in Canada these are only available at the private schools. I hear a lot about the government struggling with mounting healthcare costs – well, pump money into sports for six and seven year-olds and we won’t have those costs in the long run.

BMP: What for you is the number one benefit to leading an active life?

NT: Sports have made me an extremely organized person. With my life so scheduled in order to fit in training, competition, and time for my family – I really can’t be late or unorganized. So it has really made me prioritize the things that are important to me.

BMP: What’s your favourite ‘active health’ activity to do on a day off from training?

NT: I like snowboarding in the winter, but I have to always consider the time of year, upcoming competitions, and the chances of getting injured. I golf too – that’s safer!

Olympic Athlete Interview: François-Louis Tremblay

One of just two Canadian men to win five Winter Olympic medals - two in one night at the Vancouver 2012 games - François-Louis Tremblay is a speed skater who has proven that determination and talent combined can be a force to be reckoned with. Excelling in both individual and relay short-track events, Tremblay has also taken home gold from World Championships and World Cups - not surprising for someone who started speed-skating at the age of four!

He took on our BMP questionnaire last week and has plenty of inspiration that will get you up and active, even if it's in warmer conditions than an ice rink!

BMP: What achievements are you most proud of?

FLT: Obviously I am very proud of my five Olympic medals - any Olympic race is really a career highlight. But what I'm really proud of is the fact that I took a two year break from competing at the top level and then came back - no one's ever done that before. Once you drop down, there are people who don't believe you'll ever be a champion again, so proving those people wrong and showing the world I could do it was as good as a gold medal.

BMP: Do you think Canada’s top athletes have anything in common with the general population who want to get fit?

FLT: I believe that anyone can be sucessful in sport. For me it all started because I wanted to do something fun. I think if you keep holding onto that sense of fun you can achieve anything.

BMP: Are there days where you don’t feel like training? In those moments, what motivates you/What advice would you give to those who can’t seem to get motivated?

FLT: I think that the key is to think long term, about the pleasure of achieving what you've been working towards. Think of the satisfaction you'll feel at the end. For me, that feeling is incomparable - it's like a drug.

BMP: What are your top tips for those who want to lead a more active lifestyle but don’t know where to start?

FLT: Keep it simple in the beginning. Travel around on foot, or by bike. Get rid of the car for a while, you'll soon realise that the city is not that big. I would advise people who are having a hard time with motivation to avoid the gym, because it often feels like a chore, or a duty. Machines are not made to be fun. Get outside, that's really important.

BMP: What’s your favourite healthy snack?

FLT: I really like yogurt with cereal and strawberries.

BMP: Many people are concerned that our schoolchildren are not as active as they should be – if you could implement one initiative in Canadian schools what would it be?

FLT: I think that there should be more competitions. I have very strong memories of sporting competitions when I was in grade four. They motivate you to push yourself and beat people - we all have a natural competitive side. 'Play time' once per week can become boring - make kids compete and we'll see them take pleasure in being active.

BMP: What for you is the number one benefit to leading an active life?

FLT: I really see the difference physically - compared to friends my age who are not active. It gives you energy, keeps you going, and keeps you young.

Photo: Jimmy Francour

BMP: What’s your favourite ‘active health’ activity to do on a day off from training?

FLT: Often when I have a day off it really has to be a day off, so I can recover. But like a lot of athletes, I do love surfing - it's a great workout and it's a lot of fun.

Olympic Athlete Interview: Caroline Calvé

Caro Calvé on the slopes (Pictures by Olivier Krauss)

Caro Calvé is truly an inspiration. A latecomer to snowboarding, she has taken the sport by storm over the past four years, as a top ten finisher in three World Championships, a two-season Canadian Champion, and a competitor at the 2010 winter Olympics in Vancouver. Her breathtaking career highlight came in December of last year, when she became the first Canadian female to take home a snowboarding World Cup. A native of Aylmer, Quebec, Caro is beautiful, smart, extremely articulate, and best of all, full of great advice for those of us who want to get moving - we couldn't ask for a better role model!  

BMP: What achievements are you most proud of?

CC: I didn’t take up snowboarding until I was 22, and nine years later I was competing at the Olympics. Before that, I was a skier, but I was very intimidated by competition. I’m proud that I took that leap, even though snowboarding was a very young sport. I am also very proud of winning the World Cup, as it is something that had never been done by a Canadian woman in that discipline.

BMP: Do you think Canada’s top athletes have anything in common with the general population who want to get fit?

CC: Athletes are all normal people! The reason we achieve what we do is that we are determined, the same as someone who, for example, earns a doctorate degree. It’s just that our goals are very physical. But it’s just like achieving anything else – I’m a strong believer that if you want something badly enough, you can get it.

 BMP: Are there days where you don’t feel like training? In those moments, what motivates you/what advice would you give to those who can’t seem to get motivated?

CC: Believe me, there are lots of times when I don’t feel like training, especially in the activities that are harder for me, like sprinting. What I’ve realized though, is that I’m most satisfied and proud when I do the things I hate doing – when I push myself harder it creates a feeling of confidence and self-assurance. I think it’s really important to challenge yourself and to try to achieve that. The harder you push, the more you get out of it. My advice is – when it’s hard and you don’t feel like it, stop looking at the big picture and think about the small steps. When you don’t feel like going for a run, just get dressed. Then go outside. Then start walking. Focus on the process.

BMP: What are your top tips for those who want to lead a more active lifestyle but don’t know where to start?

CC: My advice would be to start with things that are easy to do near where you live. Go for a long walk, then try speed walking. Concentrate on small, obtainable goals that are convenient. Also, involve people around you – that’s such a great motivator.

BMP: What’s your favourite healthy snack?

CC: I really like to eat fruits, and they fill me up and offer the vitamins I need. I also love to bake, so I’ll try to find healthier versions of the recipes I love. I make a great banana cake that has very little sugar and fat – with yogurt, bio six-grain flour, dark chocolate and nuts. 

BMP: Many people are concerned that our schoolchildren are not as active as they should be – if you could implement one initiative in Canadian schools what would it be?

Caro Calvé (Picture by Claude Brazeau)

I think kids should have a minimum of one hour a day allocated to exercise. Give them play time and they will normally run around of their own accord.

BMP: What for you is the number one benefit to leading an active life?

CC: It keeps me sane! The benefits for me are much more than physical. It clears my mind, gives me energy, and makes me more confident, self-assured and proud of myself.

BMP: What’s your favourite ‘active health’ activity to do on a day off from training?

I have a dog, so I’m often out walking. I also like mountain biking – I don’t see it as training because it’s fun. Mainly, I love doing things with the people I love to be around.

Olympic Athlete Interview: Nate Brannen

Nate Brannen, centre, representing Canada at the Beijing Olympics, 2008

Runner Nate Brannen broke the four-minute mile barrier when he was still in high school in Cambridge, Ontario - one of just seven athletes in North America ever to do so. Since then, Nate has smashed numerous records on the professional circuit, and has represented his country at the Beijing Olympics, Commonwealth Games, and World Track and Field Championships. He has his eye on the podium in London this summer, and is currently training hard for the Canadian Olympic Trials, which happen June 27-30 in Calgary.

BMP:  What achievements are you most proud of?

NB: The fact that I was a Silver Medalist at the 2006 Commonwealth Games, 1500m, and that I am a 2008 Olympian, 1500m

BMP:  Do you think Canada’s top athletes have anything in common with the general population who want to get fit?

NB: Yes, both have the ability to get fit but it’s those who take the initiative to do something about their situation that accomplish their goals.

BMP: Are there days where you don’t feel like training? In those moments, what motivates you/what advice would you give to those who can’t seem to get motivated?

NB: Sure, but I have very strong goals for myself and I know that I will never achieve them by sitting on my butt and not getting out there and training. The best advice I could give is that you can’t focus only on the process but think about the final goal. No one ever said achieving your goals would be easy but most can say that the outcome was well worth the hard work and dedication it took to get there.

BMP:  What are your top tips for those who want to lead a more active lifestyle but don’t know where to start?

NB: One major tip is goal setting. I try to tell people to set current goals, yearly goals and future goals. This way you are always able to reach a goal but also have something to strive for at the end. Some people tend to set their goals too high which makes them unachievable, so they give up in the process.

BMP: What’s your favourite healthy snack?

NB: My favourite healthy snack is quinoa with garbanzo beans, tomato, feta cheese, a small amount of olive oil and a pinch of salt.

BMP: Many people are concerned that our schoolchildren are not as active as they should be – if you could implement one initiative in Canadian schools what would it be?

NB: Healthier snack options at school and emphasis on physical education and how fun it is instead of making it something kids come to dislike because of testing.

BMP:  What for you is the number one benefit to leading an active life?

NB: Feeling healthy - simple as that.

BMP: What’s your favourite ‘active health’ activity to do on a day off from training?

NB: Unfortunately in training season, a day off is exactly that, a complete day off from any activity. This gives my body a chance to recover from the stress I place on it day in and day out. I live a very active lifestyle. outside of running I enjoy walks, mountain biking, cross-country skiing, basically anything that is active and gets me out of the house.

Olympic Athlete Interview: Tobias Oriwol

Tobias Oriwol was born in Montreal and moved to Toronto as a teenager. A swimmer from a very early age, he has represented Canada at World Championships, Commonwealth Games, Pan-American Games and Pan-Pacific Games. He traveled to the Beijing Olympics in 2008, coming in 15th overall in his event, against the most elite athletes on the planet.

Tobias also holds degrees from Stanford and Harvard University, and after the London Olympics this summer, plans to launch a career in Urban Planning. His tips on getting motivated and staying active come just as the public pools in Canada begin to open for the summer - so why not grab your swimsuit and freestyle your way to health and happiness?!