World's Top Four Javelin Thrower's Reveal their Workout, Diet and Beauty Secrets
It has been an absolute privilege for Ms. Namita
Nayyar, President Women Fitness to interview the
World's four most stunning Javelin Thrower's namely,
Madara Palameika, Asdis Hjalmsdottir, Kara Winger and
Liz Gleadle who in turn poured their hearts out and
shared their most treasured secrets on what keeps them
healthy and fit. For the benefit of women all over
the globe we bring to you extracts from their exclusive
Born in Talsi, Latvia. She is a Latvian javelin thrower.
She is Latvian record holder in javelin throw of 66.15
Madara Palameika uncovers her Workout, Diet and Beauty Secrets to Women Fitness, in her own words:
"My workout routine always starts with an easy stretching and then I start to warm up with 5 minutes of running and a lot of stretching exercises which I love the most. I like that I feel most energetic after a 30 minute of intense and quick workout. So the body is ready for more and the practice just starts now. I do a lot of things, it's not all about throwing exercises.
I do a lot of jumping exercises and running sprints and also do hurdle exercises. Sometimes the workout is all about power lifting and building up my strength and sometimes its just technique and we do a lot of throwing and also work on my run up a lot. It's about variety because it's more fun and also I'm not being too hard on my body. I think it's good that I mix it up and my body can recover more easily."
"I do follow up my eating habits and it's just because I want to feel more energetic and look more athletic! So it's more easy for me if I think like that, because then I just think it's normal not to eat something that is not healthy and be OK with it. My favorite thing what I eat every day is fresh salad with a lots of veggies and corn, its a must have, because it gives that sweet taste what I love."
From sauces I prefer balsamic, olive oil or soya sauce and for salad I love to put some citrus pepper - it give a richer taste. I eat it every day if I cook myself. I also eat meat and my favorite one is chicken and beef. I like when its grilled, then it looses some extra fat and for me its more tasty. I'm a snack person so I love to eat between the meals and mostly its dark chocolate or some fruits!"
Skin & Hair Care
"I take care of my skin with my beauty products "Bioderma" (made in France) two times a day and I also use good quality cosmetics and my favorite brand is MAC. And my hair is my accessory - I do change it up from time to time.
Now they are pink/purple and I love it. My good friends are hairdressers so I have a privilege to make my hair look good most of the time! But for everyday routine I do wash them every day and I use a spray Lisap Ultimate (Milano) what makes my hair look more shiny and also some oil from Matrix which helps to strengthen them!"
To learn more about her achievements & Success, click on: http://www.womenfitness.net/
Another javelin thrower from Iceland. She has represented her
country both at 2008 and 2012 Olympic Games and has also competed at
the 2006, 2010 and 2012 European Championships and 2009 and 2011
Her personal best throw is 62.77 metres, achieved on 7 August 2012 in London during qualifying for the Olympic Games event. She is the current Icelandic record holder. She is coached by Terry McHugh. Presently she lives in Zurich (Switzerland) where she is doing her PhD in immunology at the University Hospital in Zurich.
Asdis Hjalmsdottir reveals her Workout, Diet and Beauty Secrets:
"My training regimen consists of all round training. The basics are technical training, sprinting, weight lifting, jumps and heavy ball throws but it is very important to have a strong core and good coordination so I also do pilates, yoga and even zumba.
I start every training session with a very good warm-up and mobility work which I think is very important for your range of motion and injury prevention. I also try to incorporate supplementary exercises into my main program to work on my weaknesses and prevent injuries. I am referring to core exercises and ankle and shoulder stabilization since I have very weak feet and the shoulders are under a lot of stress in a javelin throwers training. My main training then consists of the basics I mentioned before to make me fast, strong and explosive as well as improving my throwing technique."
"I take very good care of my body so that it can take all the stress that I am putting on it with my training. I avoid sugar and processed food and nurture my body with good quality whole foods. Generally I feel better when I lower my carbohydrate consumption and eat more fat and protein but I cycle my carbs around my workouts. After years of experimenting with myself I have figured out what foods make me feel healthy and happy and that is what I put in my body."
Skin & Hair Care
"I think the nutrition that I give my body plays a big part; the fact that I grew up in Iceland where we don't have a lot of sun for the biggest part of the year. These factors really contribute to keeping your skin looking young. I don't have any special skin treatment and I don't dye my hair so this is all natural and reflects how I treat my body."
Asdis Hjalmsdottir is an exceptionally talented Icelandic javelin thrower. She also excels in 60m, Shot Put and Discus Throw. She has won Gold four times at the Games of the Small States of Europe in the javelin throw. She is in conversation with Namita Nayyar, President Women Fitness. Check out her complete interview on: http://www.womenfitness.net/
Kara Estelle Winger (nee Patterson) is an American track and field
athlete who competes in the javelin throw. She is the American
record holder in the javelin throw with a distance of 66.67 m.
From 2008, she has dominated the national javelin scene by winning four national titles. Patterson wavered in 2012 as she finished second at the Olympic Trials, but after competing in London Patterson revealed that she tore her ACL on her fourth throw at the trials. At the 2010 USA Outdoor Championships, she improved Kim Kreiner's American record with her winning toss of 66.67m/218-9. In high school, Patterson was a four-year varsity letter winner in swimming, basketball and track and field, as well as a three-time javelin state champion. Her hobbies include art, reading, camping and movies. Patterson is an active volunteer at the Chula Vista Humane Society. She majored in nutrition, fitness and health as an undergraduate at Purdue.
Despite tearing her left ACL on her fourth throw at the Olympic Trials, she competed in her second Olympic Games in London, and finished higher than she did four years prior. She underwent surgery to reconstruct her ACL in September, and has since moved to the Colorado Springs Olympic Training Center to focus on rehabilitation and continue training. Third time will be the charm for her, as she has her sights set on Rio 2016.
Kara Winger speaks up about her Workout, Diet and Beauty Secrets, in her own words:
"I really love balance exercises. I did a lot of balance work while recovering from my ACL surgery, and I continue to incorporate it regularly. Any kind of balance work is great for your glutes! All kinds of lunges are also awesome, and my favorite (and great for the glutes).
Right now, I'm spending a ton of time on a stationary bike, as I recover from left shoulder surgery. I've always used bike interval workouts as a supplementary conditioning tool (when I'm injured, like now), so I've never felt truly comfortable doing them. They're always, always challenging. But this year, my added hours on the bike have me feeling really fit! I can push through difficult workouts better than I've ever been able to, and I truly feel that the bike forces you to work on your mental focus. You can't get away from the challenge when you're stuck on the bike, so you face it head-on and get better. It has been really fun to improve in new ways!
A lot of women want better abs, so I'll share my favorite, quick ab routine: 2x2-minute abs. Pick six different core exercises (for example: V-ups, leg lifts, toe touchers, crunches, flutter kicks, and seated twists), and do them straight through for 20 seconds each (2 minutes total). Rest 1 minute, then repeat! The second set is always much harder, but that's the point. Focus on form first rather than speed, then work up to as many reps of each exercise in each 20-second bout as you can. You can pick new exercises every day! The variety is what I love about this."
"The most important thing in my diet is getting a mixture of protein and carbs after workouts in order to recover properly. I live in Colorado, so while it's important to stay hydrated anyway, I try extra hard to do so here since it's so dry and the altitude is rough on my body.
In 2011 and 2012, I got pretty lean, and with that came an inability to recovery properly, less power in my throwing, and results that I wasn't happy with! Since then, I'm happier to keep a little more fat in my diet and a little more meat on my bones. I eat my fill of the amazing meals that my husband makes, make good choices about how much sugar I consume, and am happy being a bit heavier if it means I stay healthy."
Skin & Hair Care
"I've actually struggled with adult acne for a few years now, and finally feel like I have it somewhat under control after seeing a dermatologist last year. I want to share so that other women know they're not alone! The winter weather and dryness in Colorado are tough on my skin, so I moisturize with a Vitamin E face lotion whenever I feel that I need to. I've had great luck with exfoliating regularly and spot-treating with tea tree oil, plus moisturizing. Sunscreen is super important for me at this altitude as well!
I have never, ever dyed my hair! I really should be better about getting it trimmed, but I chopped it off last February after growing it very long for my wedding, loved it for a day, and then was horrified. Therefore, I haven't been back to my stylist yet. Soon! I like to do conditioning hair masks once in a while during a good tub soak. I rarely blow-dry my hair either, or use heat tools of any kind, and I think that's a big reason it looks healthy. I count myself super lucky that I can get away with that! Someday I might learn how to actually style my hair instead of just letting it dry before going into the next practice ponytail."
Kara Winger is 4-time USA National Champion, 2-time Olympian and 2-time World Championships team member. She is American Record Holder at 66.67m (218'9") in javelin throw. To gan a deeper insight about her achievements visit http://www.womenfitness.net/
Liz Gleadle picked up Javelin in Grade 8 Gym Class with Caroline
Wittrin (who had competed for Canada in hammer). She is a Canadian
Champion in Javelin throw and proudly represented Canada at the
London 2012 Olympic Games.
Women Fitness brings to you a closer insight on her Workout, Diet and Beauty Secrets, in her own words:
"This year there were 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."
"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 3 pm. 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! "
Skin & Hair Care
"I've realized my skin and hair health are directly related to how well I'm looking after my body. If I get lots of green vegetables, hydrate, workout, avoid sugar, and most importantly sleep enough... I find my skin almost looks after itself. That being said... I love my Biotherm moisturizer."
Liz Gleadle is an exceptionally talented and accomplished Canadian
winner of Javelin Thrower. She has won gold at 2008 NACAC U-23
Championships Toluca, Mexico, 2010 NACAC U23 Championships Miramar,
Florida, United States and 2015 Pan American Games Toronto, Canada.
Check out her complete interview at:
These Achievers serve as a role model for those who look forward to achieve success in their life. WF salutes them.