10 Fitness Tips from Olympians

By Abigail Cuffey

Having a tough time motivating yourself to go for a jog? Just imagine if exercise was your job. Welcome to the life of a professional athlete, or in the most elite cases, an Olympian. Even though they might seem superhuman, they too have to employ tricks and strategies to stay motivated and on-track. And guess what? You can use the same tricks to achieve your own fitness goals. Here, past and present Olympians share personal health and fitness advice that applies to everyone.

1. Workout buddies are key.
"After spending so much time by myself on the ice in the past, I love working out with friends now," says Nancy Kerrigan, a former professional figure skater and two-time Olympic medalist who was recently honored at the 26th Annual Great Sports Legends Dinner (hosted by the Buoniconti Fund to Cure Paralysis). "I take group classes at the gym-usually kick boxing, weight training or yoga-and then, after it's done, a group of us grab coffee and chat." Working out with a friend can also motivate you to work harder, like it does for Lauren Wenger, a current member of the USA Water Polo Women's National Team and Olympic silver medalist. "When I see a teammate working hard, it pushes me that much more," says Wenger.

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2. Put it on paper.
Do you ever find yourself in the gym, unable to remember how many reps you did last week? "If I don't bring a sheet with my workouts on it, I end up wasting time and not being as efficient," says Heather O'Reilly, a member of the U.S. Women's National Soccer Team, two-time Olympic gold medalist and adidas athlete. Jot down what you plan to accomplish at the gym before you go, bring a pen or pencil and keep track as you go. "For me, the sense of accomplishment when I see that I've completed a workout is great," says O'Reilly.

3. Schedule it.
Elite athletes currently in training have no choice but to carve out time to do their workouts, but past Olympians, like Kristi Yamaguchi, a former figure skater and Olympic gold medalist, understand the importance of scheduling exercise. "As a busy mom, I can find 100 different things to do instead of working out," says Yamaguchi, who is currently a spokeswoman for the Smucker's Uncrustables Unstoppable Family Photo Contest. "If I don't say, OK on this day, I will work out for at least 20 minutes, it won't happen." Even though it might not be your job, you can still treat exercise as one of your main priorities by scheduling it like you would any other important meeting.

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4. When it comes to nutrition, boring is OK.
The old adage, "If it ain't broke, don't fix it," applies to healthy eating, too. "Every single day, no matter where I am, I always eat one pack of instant oatmeal with a huge scoop of peanut butter for breakfast," says Wenger. "It keeps me fueled and gives me enough energy for the morning practice." Why change it up when you find something that works?

5. Rest doesn't always mean sedentary.
Just because you're taking a day off from working out doesn't mean you should sit on the couch for the next 24 hours. "Staying active on down days actually makes me feel better the rest of the week," says Erin Hamlin, a two-time luge Olympian. "Doing something low key, like going for a walk or taking a light yoga class, gets the blood flowing and results in more productive training days." Chellsie Memmel, a gymnast and Olympic silver medalist agrees: "Walking on the treadmill or outside helps my muscles relax and loosen up."

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6. Have a goal in mind.
"I always think of the goals I am working towards, like a gold medal at the Olympics, and it motivates me," says Angela Ruggiero, a four-time ice hockey Olympic medalist. "If you don't have something to work for, it's easy to get side-tracked." You might not be reaching for a gold medal, but you can sign up for an exercise challenge, like a 5K or a mini-triathlon.

7. Find what works for you.
If a workout or habit seems silly but is completely safe and helps you get healthy, then who cares how embarrassing it is! "When I was in training, I would take a 15-minute hot bath with a cup of Epsom salt and a cup of apple cider vinegar," says Kerrigan. "It might sound strange, but my bruises would heal faster and my muscles felt better almost instantly!" O'Reilly wears recovery sleeves for an hour or two post-workout and sometimes at night. "I bring them with me when I travel and I've found that they're really helpful for the swelling."

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8. Take vitamins as insurance.
Traveling to different countries for athletic competitions means food options vary widely. "I recently started taking a variety of vitamins like vitamin C, calcium and fish oil, because fresh, nutrient-rich foods are hard to come by in some places," says Hamlin. In an ideal world, everyone would get the necessary vitamins and nutrients from food, but sometimes that's not possible, so taking a multivitamin as a backup plan might be a good idea. Talk to your doctor about your daily diet and see if it could help you.

9. Stay hydrated.
Besides the obvious need for water when you're exercising (and sweating!) a lot, keeping yourself hydrated can help you stay energized. "I wind up drinking more throughout the day when I carry around my water bottle, which keeps me going," says O'Reilly. Guzzling aqua is also a necessity for Natasha Hastings, a USA Track & Field sprinter and Olympic gold medalist. "Other than drinking water for sports, I've always admired my grandmother and mother's great skin and I swear it's because they drink a lot of water!"

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10. Diversify your fitness portfolio.
Even though most Olympians spend countless hours playing one sport, adding another active hobby can have major benefits. "I've dabbled in golf and am always up for trying anything new," says O'Reilly. "I play badminton and squash with friends at the gym to change it up." Wenger credits her once-a-week yoga practice with improved weekly training: "It lengthens my muscles and loosens my joints," she says.

Photo: © Thinkstock

Article originally appeared on WomansDay.com.


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