Ms. Namita Nayyar: You were born in Vancouver, BC and started taking part in sports at a very young age. In Caroline Wittrin’s 2002 grade 8 gym class at Kitsilano, you threw your first javelin. You became a javelin thrower and in grade 10 (2004) stood 3rd at BC High School Championships, winning BC Youth Championships, and winning the Canadian Youth Championships. You reached the pinnacle of success by when in 2014 you twice broke your own Canadian Record and also won the Birmingham Diamond league event. What factors do you consider were responsible that made you achieve that?
Ms. Liz Gleadle: I’ve consistently made smart choices for my career at the right time. A few years back, when I knew I needed a new training environment, I decided to move to Lethbridge, Alberta to work with my coach, Lawrence Steinke. It was a hard decision to put my Bachelor of Science degree in Kinesiology on hold, but it was necessary to make the 2012 Olympics. Once my training environment was established, I was able to focus on different aspect of my training to take me to the next level. Last season it was making sleep a priority, to be more productive at practice. This year I’ll be taking my nutrition to the next level with meal and supplement timing, ensuring I’m eating and properly absorbing nutrients.
Ms. Namita Nayyar: Tell us about your training in the sport of your specialization that helped you in your achievements in the world of javelin throw?
Ms. Liz Gleadle: I have an intense regime! I throw and lift 7-9 times per week, and do yoga or run when I have the energy to fit them in. More practices = more throws = better technique. The most important part of high frequency training is getting enough rest to be ready for the next practice. When rested, I can focus on technique, but if I’m tired I could be reinforcing bad habits. Quality is more important than quantity.
Ms. Namita Nayyar: What exercises comprise your fitness regime or workout routine you shall like to share?
Ms. Liz Gleadle: This year there was A LOT of lunges and step ups in my program, and I loved it. I focused on keeping good posture and core stability, and glute activation to get the most out of the exercises; they translated to noticeable extra power in my throw.
Ms. Namita Nayyar: Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?
Ms. Liz Gleadle: I’m constantly refining my diet, by experimenting with what works for me. I’m lactose intolerant, prefer to eat less gluten, and generally have protein with every meal or snack. I avoid sugar as much as I can, because I find my energy levels are more constant during the day – I skip the 3pm crash that I used to have. If you decide to cut out refined sugars from your diet, the first 2-3 days are tough to resist cravings, but I found you quickly realize how great your body can feel, and it’s worth it!
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