What exercises comprise your fitness regime or workout routine that you may like to share with our viewers?
Lifting and conditioning both play huge roles in my life as an athlete. Exercises you are likely to see me completing in the gym are Olympic lifts, box jumps, one-legged exercises, RDL’s, Barbell Hip thrusts, ladder drills, pull ups, and dumbbell arm variations. We also utilize a lot of injury prevention exercises with bands and body weight. On the conditioning side we mainly gain fitness through MAS running, such as 15:15s or 10:10s, and threshold pushing 3-4 mile runs.
Personally, I do a ton of yoga. I love doing hot yoga!! It is so good for you mind and body and has made me a better athlete.
Our fitness regimen, over the course of a year, varies based on upcoming competitions; however, there are a number of staples which are fixed to our routine. Our detailed workouts are scheduled 5-6 days per week and typically consist of: 3 days coupling a lift and run workout, 2 days being a double running day, and 1 day of a recovery or a long run. A lot of our cardio is strategically built into our training sessions, which is guided by data from both heart rate and GPS monitors. We do supplement running to reach certain training loads throughout a week and a training period. Some of my favourite workout exercises include: mini band work, hang cleans, and pull ups. Some of my least favourite exercises are hip thrusts, renegade rows, and bench press.
Depending on where we are in our macro schedule, our fitness programming is either ramped super high, low for recovery or in the middle to maintain fitness and strength. When we’re preparing for a big tournament the build-up can be pretty brutal – lots of sprint reps and max out effort running. One thing that we do I think everyone can benefit from is our mobility circuit in the recovery phase. I’ve worked a lot on hip alignment, ankle mobility, knee stabilization, and hamstring strength to make sure I reduce my risk for injury as much a possible. Good functionality of your joints and muscles are super important for every athlete no matter the level – you’ll find you’ll be able to complete workouts and tasks with ease once your body in moving in the right way.
Share the diet that you follow to remain healthy and physically fit? Five foods you absolutely love. Who loves to cook what?
- Breakfast salads- replacing toast with greens, served with two over easy eggs, avocado, turkey bacon and lots of veggies!
- Whole grain almond butter and banana toast add honey and cinnamon!
- BOWLS- açaí bowls, grain bowls, salad bowls, put anything in a bowl and I love it.
- Shrimp or fish tacos
- Frozen yogurt or peanut butter chocolate protein smoothies
I actually don’t follow a strict, “I can eat this and not that,” diet, but instead I try to be a conscious eater and follow a 90/10 rule. The 90/10 rule means you eat clean, healthy 90 per cent of the time and allow yourself to indulge in your sweet or savoury cheat foods 10 per cent of the time. I certainly have a sweet tooth – there is no doubt about that (Ask anyone who knows me). The 90/10 rule helps me be mindful of what I’m using to fuel my body and freely adjust based on my training schedule, how I might be feeling, and what I have available to me. One way I’ve found it easier to eat healthy is to try new foods and experiment in the kitchen. Healthy food can be nutritious and delicious, but it’s about figuring out how to pair foods to make them oh so yummy!
Six foods I absolutely love (sorry I couldn’t pick just 5) are…
Sweet green’s Harvest Salad (kale, wild rice, chicken, sweet potatoes, apples, almonds, goat cheese, and balsamic vinaigrette)
Picante Pizza from a local Lancaster restaurant (pizza with Soppressata and hot honey)
Ice Cream (especially Oreo chocolate chip mint)
And cookies, more specifically chocolate chip.
Over the years we’ve worked with some amazing nutritionists who have helped us develop regimes to follow when we’re in a hard training block, for recovery, when we’re in a foreign country, for travel, etc. You name a situation, they’ve helped us develop different programs for each with the main take always for us being protein intake and using carbs in the right way. I wouldn’t say I’m “on a diet” but I am conscious of what I am eating to make sure I can perform my best. I struggle the most when we travel so here are the 5 foods I make sure I’m bringing when we’re on a flight so I know I can properly fuel myself; carrots and hummus, blueberries, squeezable applesauce, beef jerky and salted popcorn.
Having to train constantly in extreme climate conditions, how do you take care of your skin and hair?
First and foremost sunscreen is always a must I apply a moisturizer with sunscreen to my face every morning whether I am training that day or not. If I am training outside i will wear zinc on my face, neck, shoulders and arms. Since my hair is in a ponytail 90% of the time, I try to keep it down when I’m not exercising to prevent breakage. I also avoid shampooing and conditioning my hair every single day.
Sunscreen, Sunscreen. And… MORE Sunscreen. It’s always a must-have in my locker or bag. I wear sunscreen during all our training sessions home and away when the sun is out to play. For my hair, I honestly don’t do much aside from the normal shampoo and conditioner. I try to get my hair trimmed when I start to notice split ends to keep it looking and feeling healthy.
My skin routine is super important to me no matter where we go! Typically after we travel my skin in super dry so I always have a facial list of moisturizer in my bag. My moisturizer is super light so I don’t feel greasy and has a built in SPF because of how much time we spend in the sun. During training I apply and re-apply sunscreen to my face during every water break. After training I use a face wipe to feel fresher and get some of the excess sunscreen off. At night, I either I alternate between an exfoliating face wash and a light, foaming face wash to clean my face. I then use a night time serum that tightens up my skin and over that I then put on a thicker moisturizer – and then the next day I do it all over.