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Javelin Thrower Madara Palameika Reveals Her Workout, Diet & Beauty Secrets

Madara Palameika is born in Talsi, Latvia. She is a Latvian javelin thrower. She is Latvian record holder in javelin throw, which is 66.15 meters.

madara palameika
Achievements of Madara Palameika

  • 2007 European U23 Championships Debrecen, Hungary 3rd 57.07 m
  • 2009 European U23 Championships Kaunas, Lithuania 1st 64.51 m (CR, NR)
  • 2010 European Championships finalist
  • 2012 Olympic Games finalist
  • 2012 European Championships finalist
  • 2014 European Championships Zurich 4th
  • 2014 World Ranking 5th
  • 2015 Ventspils Latvian Ch. 1st
  • 2015 London Sainsbury’s Anniversary Games 1st
  • 2015 Herakleion European Team Ch. 1st League 2nd

Progression of Madara Palameika in Javelin Throw

Year Result Venue Date
2003 49.11 Riga (LAT) 12.06.2003
2004 51.50 Ventspils (LAT) 01.05.2004
2005 51.75 Riga (LAT) 14.10.2005
2006 54.19 Murjani (LAT) 14.05.2006
2007 57.98 Riga (LAT) 12.05.2007
2008 52.30 Riga (LAT) 10.09.2008
2009 64.51 Kaunas (LTU) 19.07.2009
2010 62.02 Jekabpils (LAT) 17.06.2010
2011 63.46 Novi Sad (SRB) 18.06.2011
2012 62.74 Lausanne (SUI) 23.08.2012
2013 62.72 Valmiera (LAT) 19.07.2013
2014 66.15 Jelgava (LAT) 26.06.2014
2015 65.01 London (GBR) 25.07.2015


  • One time Olympic Games finalist
  • One time World Championships finalist
  • One time Diamond League meeting winner

Madara Palameika is an exceptionally talented and accomplished javelin thrower from Latvia. She is in conversation with Namita Nayyar, President Women Fitness.

Ms. Namita Nayyar:
You were born in Talsi Latvia and must have started taking part in sports at a very young age. You became a javelin throw and won in 2009 European U23 Championships at Kaunas, Lithuania with 64.51 m throw. You reached the pinnacle of success by winning with 66.15 m Javelin throw on 26th June 2014 at Janis Lusis Cup, Latvia Jelgava, Latvia and setting up the Latvian record in javelin throw. What factors do you consider were responsible that made you achieve that?

Ms. Madara Palameika:
First of all I believe in destiny so I think a lot of things happens for a reason, but underneath that it is hard work and determination what makes your dreams come true. I also think there is timing for everything so the big results happens when you are most ready and only the body knows what you capable of.

Sometimes when you relax your nerves and just relay on your body strength and capability you can provide an excellent result. It’s only because you have the perfect technique in your head and it just needs to come out in the right way so that’s my biggest struggle. The happiest day is when it all come together and I reach my PB’s and fight for the highest place I can get!

All content on this site is copyright of Women Fitness and no part of any article found on this site may be reproduced without an express permission and highlighted, do follow link crediting or preferably the original page as the source. This interview is exclusive and taken by Namita Nayyar President and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

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Ms. Namita Nayyar: What has been your educational background and training that helped you in your achievements in the world of javelin throw?

Ms. Madara Palameika:
I am training with my dad since I was a kid. I never knew anybody better than him in javelin throwing world and he was the person who introduced me to everything and everybody. So I think its all about trust between an athlete and couch, because he is the book what I choose to study and it’s his thoughts what I choose to listen too.

I can only tell that he inspired me to be the best athlete I can be and also to believe that I can be the best athlete in the whole world. I only had to have a trust in my self and also in our collaboration. And I do believe in everything what we do and he is my guide for my bumpy road in athletics world. I got true & lot of lessons and adventures and I do love every part of it!

Ms. Namita Nayyar:
What exercises comprise your fitness regime or workout routine you shall like to share?

Ms. Madara Palameika:
My workout routine always starts with an easy stretching and then I start to warm up with a 5 minutes of running and a lot of stretching exercises what I love the most. I like that I feel most energetic after a 30 min of intense and quick workout. So the body is ready for more and the practice just starts now. I do a lot of thing 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.

Ms. Namita Nayyar: Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?

Ms. Madara Palameika:
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 to not eat something not that healthy and be OK with it. My favorite thing what I eat every day is fresh salad with a lots of veggies and corn is a must have, because it give 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!


Ms. Namita Nayyar: You have glowing skin and gorgeous hair. Do you take some kind of skin treatment to keep it young and glowing and secondly what you do to your hair to make them look so stunning?

Ms. Madara Palameika:
I take care of my skin with my beauty products “Bioderma” (made in France) two times a day and I also use a good quality cosmetics and my favorite brand is MAC. And my hair is my accessory – I do change it up from a 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 make my hair look more shiny and also some oil from Matrix what helps to strengthen them!

Ms. Namita Nayyar:
Advice and motivational words to the inspiring and budding girl in the sport of javelin throw who all are your fans, they shall like to know from you, what they should do for their climb to ladder of success in the field of women javelin throw ?

Ms. Madara Palameika:
I would say that everyone of us really knows our self more than anybody else so if there is something that you really like to do or feel like doing you just go for it. There is nothing that can stop you to succeed and result is just a mark what you can improve by every chance you get. So no bad feelings about not being good enough, just focus of the work for you what will make you become one of the best javelin throwers in the world. Work hard!!!

Ms. Namita Nayyar: How did you feel on 26th June 2014 your memorable winning and setting up the Latvian record in javelin throw with 66.15 m?

Ms. Madara Palameika:
It was amazing! I remember I just came from Diamond league in NY and I had already performed there very good, so with these emotions I got back home and had my birthday and days later I did my PB. That day I felt pretty confident that I was able to control my technique so it didn’t go out of the place and I just needed that one hit and everything happened. It was a blessing and I gained lot for my confidence!


Ms. Namita Nayyar: You have won European U23 Championships 2009, Olympic Games finalist, World Championships finalist and Diamond League meeting winner. What additional responsibilities these winnings bestow upon you towards the community and the sports of “women javelin throw” you competed in?

Ms. Madara Palameika: After winning you never want to perform bad again. It’s just another responsibility of being good. Gaining more fans and attention is fun, but it also can be a little stressful, because now everyone is waiting for you to be good all the time. But these things happen a lot that people want to cheer for the winners not for all the fighters.

My way of dealing with this is that I do my best in every competition and the most important thing is to understand my weaknesses and find the way how to change it with out loosing my confidence. It’s good that I have my supporting team with me – my family back home and also my other family my agent Kadri Kallas. They all have the best advice so I have people to turn to, when I’m a little down.

Ms. Namita Nayyar:
You have done bold photo shoots with Playboy in July 2012. How you are so body confident and advice to your compatriots?

Ms. Madara Palameika:
It’s all about loving everything about your self. My photo shoot was interesting because I wasn’t naked, but I was wearing sports underwear and shorts what I never do, but the photographer had a vision of how he sees me in these photos so I went for it. Everyone individuality is beautiful so I think there is nothing to be ashamed of. Muscles are my instruments. I need them to succeed so I’m not afraid to look athletic and powerful.

Ms. Namita Nayyar: Who has been your biggest influence and motivation in your path to success ?

Ms. Madara Palameika:
My biggest motivation is my family. We all are athletic and we love sports. And my dad as a trainer just puts everything in place. So there was no escape for me 🙂 When my mom gave birth to me (I was a big baby) she said if I’m not gonna break my shoulder I’m going to be a good javelin thrower. So from then they guide me through the way till this day and I’m grateful for that!!!

Ms. Namita Nayyar:
What do you wish to say about the website and message for its visitors?

Ms. Madara Palameika:
I hope someday you will find your inspiration for your own way of being healthy. Because when you are healthy then you are happy!! All the best to you all!

Women Fitness Team thanks Madara Palameika for giving her valuable time for this interview and quenching the thirst of her fans to know more about her and made this interview happen.

To know latest about Madara Palameika on her social network, check out at:


All content on this site is copyright of Women Fitness and no part of any article found on this site may be reproduced without an express permission and highlighted, do follow link crediting or preferably the original page as the source. This interview is exclusive and taken by Namita Nayyar President and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2016 Women Fitness

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