20 Amazing Bodies of Olympic Swimmers

Olympic swimmers have some of the most awe-inspiring physiques in the athletic world—and maintaining that much muscle requires a lot of discipline and hard work. Champions such as Michael Phelps became infamous for the amount of calories it took to fuel their training, but many other swimmers have their own method of being competition-ready. “The workouts are pretty intense and we're working out the whole time, there's no standing around, it takes a lot of dedication because it's hard to keep coming back to do those workouts. Swimming is so much different from other sports in that respect,” says Jason Lezak. From Ryan Lochte to Katie Ledecky, here’s exactly how 20 Olympic swimmers eat, train, and relax.

1. Michael Phelps

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Michael Phelps, 38, no longer eats 10,000 calories a day—but he stays active. “At the gym, my wife and I lift three days a week for about an hour to an hour and a half,” he says. “Then, the other days we typically do some type of cardio. We might do it together, we might not. She’ll do Pilates and yoga, whereas I’ll swim or hop on the elliptical or something." Phelps also loves spin classes. “I pound it. I went 30 straight days on the bike,” he says. “500 miles in 30 days, 1,100 minutes and 28,000 calories. I was just basically at the point I just was like, I’m just going to grind for a month and see what happens.”

2. Katie Ledecky

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Katie Ledecky, 26, swims 10 times a week—even during the pandemic lockdowns. “It’s quite a bit of training. It doesn’t really change in an Olympic year,” she says. “We have other big meets throughout the four-year, in this case five-year, cycle. This year was a little bit unique in that the first couple months of the pandemic we didn’t have our normal training facility, so I trained in a neighbor’s backyard pool for about three months. But I tried to stick to as close to a training routine as I could and [eventually] was back in my normal training environment and was back to that same routine.”

3. Caeleb Dressel

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Caeleb Dressel, 26, took advantage of the pandemic to reassess his diet. “It’s not like I was eating like trash earlier, but it’s easier now that I’m not fitting in 10 practices a week,” he said. “When I got out of the water in my old routine, I’m just looking for any food in sight to just stuff in my body – just very, very hungry. So right now, it’s a lot easier to kind of go through and pick out the right meals ahead of time.”

4. Chase Kalisz

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Chase Kalisz, 29, has been athletic his whole life. “I pretty much played every sport up until high school: soccer, basketball, lacrosse, swimming,” he says. “I was terrible at soccer, pretty good at lacrosse, basketball I never really focused on, I don't know why — my dad played basketball in college — but basketball just never really did it for me. Swimming was always my year-round sport and the other ones were more seasonal. I enjoyed playing the other sports and I definitely enjoyed the practices of the other sports more than swimming.”

5. Jenny Thompson

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Jenny Thompson, 50, is a swimming veteran at this point and now works as an anesthesiologist. She still keeps all her medals on display at home. “I liked the challenge of seeing what I could change in my practice, or my training or my diet – all the things that go into peak performance,” she says. “Also, I really enjoy traveling the world, so that was a big motivator for me.”

6. Ryan Murphy

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Ryan Murphy, 28, knows athletic prowess is created in the kitchen. “On days I do doubles, I’ll wake up at like 5:20 am,” he says. “I’ll have a PowerBar and a banana before practice. After practice, I’ll come back or go to the dining hall and have some eggs, spinach, some fruit, usually some oatmeal, maybe some Greek yogurt with granola and fruit. And if I was pretty hungry, or I felt like I didn’t have enough fat in my diet for the day, I’d put in some almond butter. I scoff that down right after practice, just to make sure I’m immediately getting nutrients… Eating right was huge for me this past year, probably the first year that I really took diet seriously.”

7. Emma McKeon

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Emma McKeon, 29, has learned how to fuel her body for optimum performance. “If it was a Monday or a Friday, I’d be doing a one-hour gym session to work on my strength, so that when I get in the pool I can move through the water better and faster,” she says. “At times I used to just eat whatever I wanted, even when training, and I would end up being exhausted and not have enough energy to get through training sessions. So I have learnt what foods I need to eat and how much I need to eat to fuel my body, and learnt which foods to choose instead of filling up on things that aren’t going to fuel me for intense training.”

8. Ryan Lochte

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Ryan Lochte, 39, ate up to 10,000 calories a day at the height of his training. “When I’m training, on a given day it’s probably six to seven hours a day of training,” he said. “Four or five of it is usually in the swimming pool, and the rest is in the weight room or on dry land — whether I’m doing cardio or core work.”

9. Missy Franklin

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Missy Franklin, 28, trains several times a day. “I'm normally up around 6:30,” she says. “I like to get up before a morning workout and give myself time to wake up because I feel like that just really benefits my workout. So I'll wake up, watch the Today show, watch the news, have a good breakfast. Then we swim from 8 to 10 A.M., lift weights from 11 A.M. to noon, and then I'll try and get a nap in. I feel like it's so important to get rest in between workouts. It's not just about waiting until the end of the day and getting it all at night.” She then has another practice at 4pm.

10. Adam Peaty

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Adam Peaty, 28, likes to cook his own healthy meals. “I always eat before 7pm during training and cook myself whole grain rice, seaweed, salmon and prawns,” he says. “I cook loads of vegetables to have with it like asparagus and broccoli. If I haven’t had an avocado for lunch I normally have it for my dinner instead.”

11. Ariarne Titmus

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Ariarne Titmus, 22, enjoys a gluten-free diet. “I do 3 weights sessions a week, and a couple of spin bike and core exercises almost every day,” she says. “Not only does this stuff complement my swimming, but it’s good for my mind too… On race day, I’m not superstitious about what I eat, I just try to get a good fuel source into me. Usually, I have a fried rice or pasta meal the night before, and I try to avoid meat as I feel it sits heavy in my tummy.”

12. Michael Andrew

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Michael Andrew, 24, thrives following a low-carb diet. "I used to follow a 'see food' diet - if I see food, I eat it," he says. “But you will see a decline in your performance if you don't pay attention to how you're fueling. What you eat really affects everything. I remember when I was younger, I was just trying to get through tough workouts and I would always just physically feel dead. If you aren't properly fueling and refueling your body, all the work you're doing is for nothing."

13. Janet Evans

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Janet Evans, 51, is all about working on her abs. “As an Olympian in swimming, our abs and our core are really important to us, so an ab core workout is something I always do at the end of every workout,” she says. “But I find that there are some things I traditionally cannot get. I can’t get my obliques really well, I can’t get my upper abs, I can’t get my lower abdominals, so what I find with the Flex Belt is that it really helps me get things that I might not get by getting down on the ground and doing traditional crunches and sit ups.”

14. Dara Torres

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Dara Torres, 56, trains once a day these days. “I only train in the mornings, I don't train in the afternoons, so after I'm done training, I actually have chocolate milk,” she says. “It helps your recovery, believe it or not, and at my age, you definitely need recovery, so I drink those organic little chocolate milks; and then I also have one other thing called Fitness Nutrition Amino Acids. It really helps to build muscle and strength and it helps recovery. So when I have those things, I'm pretty much set.”

15. Inge de Bruijn

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Inge de Bruijn, 49, is still active years after retirement. “I’m blessed to say that I’ve never had an injury in my swimming career, ever,” she says. “You have to take care of your body. You have to sleep well and eat right. You have to rest, take massages, do what’s best for you, and don’t let anything take away your energy.”

16. Allison Schmitt

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Allison Schmitt, 33, overhauled her training philosophy for a more holistic approach. "This last year, I really focused on every little thing - every little detail - rather than just going to the pool, practicing, doing weights, going to my room and that's it," she said before the 2012 Olympics. "I was working on nutrition, getting enough sleep, concentrating. It really helped me get to the next level, and when I got to trials, I didn't feel like I was at trials. I felt like I was just at another swim meet."

17. Ian Thorpe

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Ian Thorpe, 40, hits the gym at least four times a week. “In terms of healthy eating, enjoying your food should be the first rule – so make sure you do, because then you value what you’re consuming,” she says. “I cook at home as often as I can, and if I have time, I love preparing [my meals for the week] all day on a Sunday. This is so my easiest option is always to do something at home – and even if it’s a frozen meal, it’ll still be better than going out to a restaurant or getting a takeaway.”

18. Libby Trickett

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Libby Trickett, 38, eats plenty of healthy carbohydrates. "[Fruits and vegetables are] really important for vitamins, minerals and fiber, and fruits in particular are a great food to snack on in between training sessions to satisfy sugar cravings and hunger pangs," she says. "It's important for me to have a lot of protein and carbs with regards to training and recovery. But it's also important not to have too many and that's a little trial and error."

19. Cate Campbell

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Cate Campbell, 31, mixes up her workouts. “To complement my training schedule (which includes nine swim sessions, three gym sessions and two spin bike sessions) I have a weekly massage and physio session,” she says. “I also do Pilates once or twice a week, and I swear by it. I really enjoy having an ice bath after the gym (and when I say really enjoy, I mean: I like the fact that an ice bath reduces my muscle soreness the next day…I do not enjoy getting in the actual ice bath!).”

20. Jason Lezak

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Jason Lezak, 47, is still much into a good training regimen. “I'm back into the full-time routine as far as training goes,” he says. “I swim 5 times a week for about 2 hours, I lift 3 times a week for about an hour and I do some cardio about 3 times a week for about half an hour. I don't really count calories. I do eat a lot. I eat about 5 times per day. Not all meals are huge meals. I eat before and after workouts. I have a snack before workout, I'll eat dinner after and then maybe a snack before bed.”

The world of elite athleticism is a realm of dedication, discipline, and determination, and the female Team USA Olympians exemplify these qualities like no other. From sprinting sensation Allyson Felix to swimming prodigy Katie Ledecky, these remarkable athletes not only achieve greatness on the world stage but also offer insights into their rigorous training regimens, dietary choices, and personal philosophies. Dive into the stories behind their enviable physiques as we explore the training secrets, workout routines, and nutrition strategies that power these phenomenal women in their pursuit of Olympic glory.

1. Allyson Felix

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Sprinting legend Allyson Felix revealed her diet in an interview. “I usually keep breakfast light: yogurt and granola. In transit to the gym, I’ll have an acai bowl or some type of smoothie. Lunch is a salad with protein and fruit. And then for dinner (that’s my biggest meal) I eat a lot of fish, brown rice or sweet potatoes and veggies. Asparagus is one of my favorites. And zucchini.”

2. Katie Ledecky

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Swimmer Katie Ledecky revealed her training regime to Prevention. “I swim 10 times a week,” she says. “It’s quite a bit of training. It doesn’t really change in an Olympic year. We have other big meets throughout the four-year, in this case five-year, cycle.”

3. Gabby Douglas

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Gabby Douglas shared her training secrets with HollywoodLife. “Honestly and here’s my secret — I don’t workout my arms as much as I workout my legs or as much as my body. I love a long, toned arm and not too masculine, but that’s just my body. You love what you love and so I just do stretches with my arms to try to elongate everything.”

4. Megan Rapinoe

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Megan Rapinoe broke down her workout routine in an interview. “My workout is a combination between cardio, strength training, and on-field work. It’s a balance of all of those three. When I’m in my club team environment, it’s more soccer. When I’m away from that, I focus more in the gym on strength work. I try to build that base. A lot of Pilates, interval cardio work when I’m in the gym, too.”

5. Alex Morgan

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Alex Morgan shared some of her diet and workout secrets with The Beet. She says that she believes in moderation when it comes to food. “There are times when I may find myself eating something that has eggs in it or dairy. Sometimes that slips into my diet and I am trying to eat healthy and plant-based but when that happens I tell myself to give myself some grace. So if you are trying to live healthily and vegan, you can forgive yourself. That's what I mean by giving yourself grace.”

6. Mikaela Shifrin

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In addition to skiing, Mikaela Shifrin likes to windsurf to stay in shape. She shared this post on Instagram of herself windsurfing. Shifrin captioned the post, “Windsurf & Training Camp on Maui ended a few days ago! Gonna miss getting catapulted off my rig on the daily and accidentally drinking the entire ocean in a session only for it to pour out my nose later in the day, but duty calls! Now it’s time to do more training in other parts of the world! Like… home… hahah.”

7. Simone Manuel

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Simone Manuel didn’t let the pandemic stop her from training hard. She told Yahoo in 2020, “I have been training in a backyard pool, so I'm still getting nine practices a week in. I have been doing weightlifting training at home. It's not my favorite because I don't have all the equipment that I'm used to. I'm kind of like putting books in a backpack and just adapting to the circumstance and just doing the best that I can with the situation.”

8. Aly Raisman

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Even though she’s no longer a gymnast, Aly Raisman is still working out regularly. "I actually feel like I've been able to work out a little bit more than I was before the pandemic," Raisman tells Shape. "It doesn't mean I'm working out for hours every day, but sometimes I'll do a little bit of a workout in the morning, and then even do a little bit more in the afternoon. I break it up throughout the day because that's what's working for me right now."

9. Carli Lloyd

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Carli Lloyd opened up about the changes she’s made to her workouts with Insider. "I do use weights now, but if the weights are used in the actual movements that you do on a normal basis and on your field and in your respective sport, then I think it's fine. But you're never in a squat position on the field with 300 pounds of a bar on you and doing that motion, you know, you're always on the move."

10. Gabby Thomas

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Gabby Thomas shared some of her health and wellness secrets with The Healthy. “As an Olympic medalist and a student, sleep is really important for me so I can ensure that I’m going to be my best self every day. I train at such a high level, every time I do something, it is 100%. Making sure that I am mentally and physically ready to take on the day is really crucial for me.”

11. Nastia Liukin

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Nastia Liukin shares a lot of her wellness secrets on her website. In this post, she talked about her typical morning routine. “I love the predictability of a routine. Maybe it’s because I spent the better part of my life in a strict routine training for the Olympics—it’s what I know, it’s what brings me comfort. My morning routine is ever-evolving. As I learn new things, speak to other entrepreneurs, and adapt with the changes my mind and body go through over the years, I incorporate, remove, and refine elements. Right now, I love my morning routine. It suits my current needs of setting the tone of my day, calming anxiety, and allows me to practice all of the self-care I need in order to move on to serving others.”

12. Dana Vollmer

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In an interview with ESPN, Dana Vollmer talked about how she avoids injury when swimming. “The pain in burning from using your muscles is different than the pain of hurting something. The 50 free is short, that's why I'm doing it. And my doctor said there is really no risk at all. I made a joke about doing a belly flop and [the doctor] said even that would be fine. As long as I'm cautious with the warm-up and keep some space between myself and the other swimmers, that's really the only issue at all.”

13. Jenny Thompson

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In an interview with The Daniel Island News, Jenny Thompson revealed why she decided to take up swimming again. “I started swimming again for mental health,” she said. “It was a growing up experience to not only start medical school, but also help my mom who was sick with cancer. It made swimming a lot lighter and put in perspective that there’s a lot more to life than sports. It was interesting to compete with that kind of wisdom.”

14. Maya Moore

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In this post on her website, Maya Moore talked about the impact basketball and playing in the WNBA has had on her. “I think being a part of the WNBA, whether that’s as a fan or a player, it’s a better time than ever just because of how good the players have gotten,” Moore said. “We’ve grown in athleticism and the speed of the game – the versatility of the players on the court. The games have really been fun to compete in, so I’m excited about the direction that we’re moving in. I’ve been a fan of the WNBA since I was eight, and I still am to this day.”

15. Missy Franklin

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Missy Franklin does a lot of weight training to stay in shape. She shared this video on Instagram of herself working out in the gym. Franklin captioned it, “Getting creative in weights yesterday! Shout out to @auphillips14 for coming up with such an awesome exercise! Love working with people who are willing to try new things and push boundaries💪🏻 Thanks @lorenlandow for being the best!”

16. Venus Williams

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Venus Williams makes sure to not only workout, but also recover. She shared her tips with CNBC’s Make It. “I do a lot of recovery, as well. Physiotherapy and massage. I like to take a lot of time to stretch … It feels amazing [and] I actually think it produces really great endorphins.”

17. Kerri Walsh-Jennings

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Prior to the 2016 Olympics, Kerri Walsh-Jennings talked about her training process with GQ. In it, she talked about the attitude she has when it comes to the sport. “I do have to keep reminding myself that it’s okay to be a work in progress. If I have a bad game it crushes me, but you can learn and grow a lot as long as you don’t stay in that place of devastation.”

18. Shawn Johnson

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In an interview with Morning Brew, Shawn Johnson talked about how she manages life in the public eye. “It's a challenge every single day. And my husband and I are very, very vocal about it with each other. And we've now hired an incredible team of people that work with us. But we do silly things every single day to protect ourselves from it. For many, many years, I wasn't allowed to read comments until I was able to get to a place where I was strong enough to digest them. Now we always say, ‘If you read something that doesn't sit well, you have to read it aloud,’ and you have to have the group validate or invalidate whatever it is.”

19. Lisa Leslie

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Lisa Leslie tells People that she is all about positivity. "Take three deep breaths. Let's find a positive affirmation that can you help you every single day, something that you can really settle into that makes you smile. Because for me, positive energy is so contagious and I think starting our days off with some sort of mantra or quote that really is inspiring, can really help you get through the moment."

20. Cat Osterman

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Cat Osterman broke down her typical meals to Us Weekly. “Breakfast can range anywhere from a smoothie to a yogurt parfait, which is yogurt, berries and granola,” she said. “This morning, I had a sweet potato hash that includes sweet potatoes, turkey sausage, peppers onions, and then I put an egg over top of it. Lunch can be anything from a salad to sandwich, occasionally maybe some chicken nuggets from Chick-fil-A. I try to do grilled chicken as much as possible. For dinner, we eat pretty well. We cook for the most part. I will substitute zucchini noodles instead of spaghetti noodles or have potatoes or sweet potatoes instead of bread and rice. I’ll put quinoa in there sometimes, I’m pretty conscious about what I eat.”

In the world of figure skating, these remarkable women not only astound us with their grace on the ice but also inspire us with their dedication, resilience, and unique stories. From Olympic champions to rising stars, each skater possesses a captivating narrative that goes beyond the rink. Join us as we delve into the lives and experiences of these extraordinary athletes, discovering their training routines, personal struggles, and insights into maintaining their well-being. These are the incredible women who embody the spirit of figure skating, captivating audiences worldwide with their artistry and athleticism.

1. Evgenia Medvedeva

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Evgenia Medvedeva talked about the support she’s had in her career to Olympics.com. “Everybody in this life has to believe in themselves, [but] we’re not always in the power to do this,” she said. “So we have to have people around us who will believe in us even more than we are believing in ourselves. Sometimes you are in situations [where], I mean, really hands down, you don't know what to do. You just have to have at least one person who will sit in front of you and say, 'Look, you're loved; you're great. Yeah, it's hard time, but we will go through this and you will be amazing.’ So that's it.”

2. Elizaveta Tuktamysheva

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Elizaveta Tuktamysheva talked about her training process in an interview with RSport. “Skaters usually have a break for two or three weeks. Therefore, if it is possible to somehow train your vestibular apparatus on a spinner, for example, or to somehow spin at home, there will not be such a problem when an athlete will be back on the ice. At least, there will be some muscle memory left. It's not the same as if you are back on the ice after an illness or after 6 months long recovery from a surgery. During this period we all train at homes and understand that will be back on the ice pretty soon, our brain is already focusing on the fact that we can’t relax, we will need to return to a competitive shape rather soon. We already haven’t practiced for a very long time, and the brain understands that you can’t completely relax - you watch performances, watch figure skating - and it works. Well, of course, there will be a new season, everything will start from scratch.”

3. Mariah BellMariah Bell shared her workout secrets in and interview with NBC Olympics. “I train from 9 a.m. to 5 p.m. with several breaks throughout. I wake up at 7:30 a.m. I am training on ice until 3 and then off ice until 4 or 5. Besides being on the ice, I enjoy either riding bikes or just going for walks.”Gracie GoldGracie Gold notably spoke out about her mental health struggles. She talked about this decision at the International Athlete Forum. “At first I didn’t want to come out about (mental health) because of the stigma, which made me feel like I was the only one who wasn’t strong enough. But I got hundreds and hundreds of responses from athletes at all levels and in all sports, saying ‘me too.’”Karen ChenKaren Chen shared her go-to workouts with Women Fitness. “My strength and conditioning coach is in charge of giving me a workout card to follow and allowing me to make tweaks that I feel like would benefit me more. Most of the exercises involve just body weight or bands and usually target the core. As for my day off, I like to do some fun dance workouts and blogilates (Cassey Ho) videos on YouTube.”Mai MiharaMai Mihara notably did not qualify for the 2022 Winter Olympics. However, she said in an interview that she’s not letting it get her down. “This was a big blow for me. Perhaps I wanted to go there too much and could not cope with my nerves. Of course, now my main goal is to get to the next Olympics; my dream is Milan 2026. But I try not to make that mistake again and not to think much about it. Now I go slowly, step by step, year after year.”Bradie TennellBradie Tennell shared her skincare secrets with Women Fitness. “I have super sensitive skin, so I have to be really careful with what I put on it. I really love Shaklee’s acne clarifying complex for stubborn breakouts. I just dab a bit of it on the blemish, and by the next morning it’s usually gone. As for my hair, I always have it in a bun for training because it is very thick. I try to find hair products that are paraben free and my absolute favourite ones are from Shaklee. It leaves my hair feeling so soft and shiny.”Mirai NagasuIn an essay for TODAY, Mirai Nagasu talked about her approach to wellness. “I’ve found that healthy route. I know I have to go to the gym a couple times a week to stay fit and be healthy so that I feel good about myself. I do have to watch what I eat because of my sport but also because of my health. But everybody's different. Everybody deserves a cheat day and sometimes I take that more often than necessary! At the end of the day, it’s all about loving who you are and our message to young people out there is: The sooner you learn to love yourself and the skin you’ve been given, the better life will become.”Tara LipinskiTara Lipinski shared her diet secrets in an interview with People. ​​“Since exercise and diet have been a part of my life since I was young, I know balance and moderation are key,” she said. “One of the biggest lessons I learned from my athletic career is that I must listen to my body to stay at peak performance levels. But when I need to splurge, I splurge. And then when I need to bring it back to greens and fruit, I do.”Michelle KwanMichelle Kwan shared her fitness secrets in an interview with Repeller. “I exercise in the morning at least five or six days a week, sometimes seven. It’s instilled in me and I love it. It makes me feel energized. I can’t wait until the evening to exercise or I get too tired, plus I don’t like having it hang over me throughout day. I usually rotate between pilates on the reformer or hot yoga or core power. When I’m traveling, I do my own routine — a combination of yoga, skating moves I can do on the floor, plyometrics, planks and stretching.”Kristi YamaguchiKristi Yamaguchi shared her workout secrets in an interview with Women Fitness. “I like to do 30 minutes of cardio a few times a week. Either the elliptical or walking or riding stationary bike. Then some exercises that incorporate my own body weight or very light free weights, as well as some pilates inspired moves.”Amber GlennIn 2019, Amber Glenn came out as bisexual, and talked about this in an interview with D Magazine. “It was a world of difference,” Glenn says. “I no longer felt like I was trying to convey myself as something I wasn’t. I felt like people were finally seeing me for who I was, both off the ice and on.” Nancy KerriganIn an interview with Yahoo Life, Nancy Kerrigan says that she makes sure to exercise on a regular basis. "It's definitely a challenge for me to face reality that I'm not 25 and I can't stretch as far as I used to and I can't move as easily," she says. "But if I stop moving, which I've done — I take time off and I don't do anything — I feel worse. I feel it's harder to move. Everything's a little more challenging. So it's important to keep going."Nica DigernessNica Digerness doesn’t just like to figure skate in the winter. She also likes to ski. Digerness shared this photo on Instagram of herself and her friends on a ski trip together. She captioned the post, “Fun ski day celebrating Mark's birthday!”Ashley WagnerAshley Wagner shared one of her favorite recipes with Us Weekly. She says that she likes to make quinoa bowls with broccoli and chicken. “It’s really customizable. That makes it fun for me. I can mix it up without getting bored of the recipe. You can trade out the quinoa for rice, or the broccoli for kale. It has all the nutrients I need as an athlete.”Danielle HarrisonIn addition to skating, Danielle Harrison likes to swim to stay in shape. She shares a lot of posts on Instagram of herself in the water. Harrison posted this photo of herself wading in a pool, captioning it, “Pool days & good vibes yes pls.” She also shared this photo of herself swimming in Mexico. Brooklee HanIn an interview with Edges of Glory, Brooklee Han shared how she recovered from her achilles surgery. “My recovery from my Achilles tendon rupture is still ongoing. I have more or less recovered my range of motion and stability, but I am still working on regaining my strength in that ankle. That being said, I am so shocked at how quickly I have recovered from this and am so grateful for everyone’s support during this incredibly challenging time.”Kaori SakomotoIn an interview, Kaori Sakomoto talked about her hopes for the figure skating community. "I think figure skating can be perceived differently by each viewer," Sakamoto stated. "So, I would be happy if each person who watches my performances can feel something in their own way. Whether it's positive or negative feedback, how they interpret it is up to them. In the midst of that, I believe it would be wonderful if the audience could empathize with and understand the feelings and messages I wanted to convey through my performances and programs."Rachael FlattIn an interview with Figure Skaters Online, Rachael Flatt talked about her decision to step away from the sport. “I left skating when I was emotionally ready and injury-free for the first time in almost eight years. Even though it wasn’t anywhere near my best, it was the right time for me. That made the transition to focus solely on my last year at school more manageable, and I am still proud of the decision I made.”Loena HendrickxIn an interview with Figure Skaters Online, Loena Hendrickx talked about how she prepared for the competitive season. “I really felt that the post-Olympic season training was much harder than training the year before, where everything was like easy. Last season, I struggled a lot mentally. I really had to train harder and it was harder for my body as well. So that’s also the thing that I’m most proud of because at Worlds, the mental part was there again. But it was there [at Worlds] that I enjoyed skating again. Before Worlds, it was just like, ‘I have to compete, I have to train’, and the love of the sport was disappearing a bit. And then I was talking with my mental coach [Eline Berings], and she said, like, ‘Why are you doing this? Because you love this, right?’ And I was like, ‘Yeah, sure. I do love this.’ But I lost the feeling of it. And because of her [Eline], I got the feeling back. And at Worlds, that was the first competition that I really enjoyed because I was there and I was proud of myself. I didn’t want to have any pressure on me. There were a lot of expectations (on me) and that was just something different that I had to learn to adjust to.”

Get into the training, mindset, and lifestyle choices of twenty remarkable athletes. From Simone Biles to Carli Lloyd, who believes in balance and occasional indulgence, each athlete brings their unique approach to their respective sports. Misty May-Treanor's rigorous exercises, Kerri Walsh-Jennings' focus on recovery, and Serena Williams' varied workouts all demonstrate the dedication required to reach the pinnacle of their fields. As they share their secrets to success, it becomes clear that physical fitness, mental strength, and self-care are essential components of their journeys.

1. Simone Biles

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Simone Biles isn’t just a great athlete, she’s also an advocate for survivors. She opened up about testifying against Larry Nassar on Today. “For so many years to go through everything that I’ve gone through, put on a front, I’m proud of myself, and I’m happy that I can be a leader for the survivors and bring courage to everybody speaking up, so I’m happy to be a voice for them.”

2. Misty May-Treanor

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Gold medalist beach volleyball player, Misty May-Treanor shared some of her favorite exercises in an interview with Women Fitness. “I love olympic lifting (cleans, jerks, snatches), squatting and explosive jump drills. I also implement track and hill workouts with a running instructor. Pilates helps me maintain a strong and healthy core since that is important in our sport. Since I am not the tallest player out there at times, my jump has to be strong from the very match to the very last match. Recovery is equally as important to the lifting as well and that comprises of massage, ice baths, and stretching.”

3. Kerri Walsh-Jennings

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Olympic gold medalist, Kerri Walsh-Jennings, opened up about her approach to training in an interview with Sports Illustrated Swimsuit. “When at home, we will have double and triple days all the time. When I get into competition, I want to be fresh and play good volleyball. It is like a mental game. For me, I am going to try something new, add another workout and see how I feel. You need to be humble enough to keep it and push through, or if to much, adjust. It is so important to listen to your body and sometimes the hardest work you have to do is chill out and recover and fine tune.”

4. April Ross

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Bronze-medal winning beach volleyball player, April Ross, opened up about her diet to Today. She says that there’s one thing she makes sure to cut out of her diet. "Sugar is so bad for your body. If you drink soda, the sugar causes inflammation. And it's bad for your joints, so, as an athlete, your joints are going to be more inflamed and you're going to be more prone to injury.”

5. Gabby Douglas

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Gabby Douglas tells HollywoodLife that she does a variety of things to keep herself in shape. “I’m used to doing the same thing every single day, whereas now I get to switch it up. Like, today we’ll do HIIT. Today we’ll do trampoline. Today we’ll do a dance workout. Today we’ll just dive in and it’s been fun even to be creative with myself, coming up with workouts that I find enjoyable because I believe you should be having fun when you workout. I love hard work and I love to sweat but at the same time though, you should love what you do.”

6. Serena Williams

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Serena Williams is considered one of the greatest athletes of all time. One of her secrets for staying fit is doing a variety of workouts. “For me, it's so important to mix it up,” she told Fitness Magazine. “I ran, and then I biked. Then I did elliptical. That didn't work out so well, because it was boring, so I tried yoga. I started dancing because I couldn't train when I was sick. We started making up moves, and it was fun. Now I run for 10 minutes, and then I dance.”

7. Venus Williams

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Tennis legend Venus Williams opened up about her decision to go on a plant-based diet with The Beet. “When I was diagnosed with Sjögren's syndrome back in 2011, I had to make some major lifestyle changes in order to put my health first. After trying everything the doctor suggested, I continued to experience muscle and joint pain, and constant fatigue. But when I started exploring a plant-based diet to help reduce my inflammation and support my immune system, I loved the way it made me feel, so I kept going.”

8. Julie Johnston ErtzUS Women’s Soccer Team star, Julie Johnston Ertz opened up about her exercise routine with Prevention. “I think core is really important,” she says. “Cause it’s the center of your body. C​​ore machines are great but I do everything on the floor. If I’m doing a plank, I like to do step outs with my feet. I like to elevate even a little more."Alex MorganIn addition to taking care of her body, Alex Morgan also takes care of her mind. She shared how she manages any anxiousness with The Beet. “I tell myself: ‘Take a breath and enjoy the journey I'm going on now.’ It's overwhelming to think about going somewhere in the future, so I am living in the now and remembering to breathe.Candace ParkerWNBA champion Candace Parker talked about how she approaches basketball with SBNation.com. “I think simplicity has always been difficult for me. I think physically because you know, I’ve been versatile and have played multiple positions. I think simplicity was always, you know, me dribbling and me doing this and whatever. And now I’ve just learned that simplicity is key, doing things with the least amount of motion is going to benefit me greatly. So I think that is the biggest thing to me is just yes, I can dribble and do that, but it’s more beneficial for me to be able to do it with less motion.”Nastia LiukinOlympic gymnast, Nastia Liukin, shared some of her wellness tips with Today. "I think the most important thing to know is, you'll never regret a workout when it's over. And it's just hard to tell yourself that before you've done it. But just try to remember how you feel after your workout, and know that when you feel good, you look good, and you have more confidence, and so I think that that's really important."Shawn JohnsonWhile expecting her first child, Shawn Johnson and her husband Andrew East did a lot of workouts together. She told Us Weekly, “We always thought [when we were] dating that we were going to be that couple that works out together, but we really can’t work out together because he says I’m too intense. And then I got pregnant, and then we’re matched now, my intensity. So we work out now that I’m pregnant, which is funny.” Adds the gold medalist, “Hey, gymnasts are intense.”Jordyn WieberGymnast Jordyn Wieber told StyleCaster that she struggled with insecurities growing up.“The older I got, the more I realized my body can do amazing things that not a lot of other kids at my school could do,” Wieber says. “So I tried my best to embrace that, and once I made the Olympics team, I was like, ‘Woah! OK. Now I know where you are all the time.’ I started to appreciate my muscles a lot more rather than thinking my body was not as good as the other girls in my school because I looked different than them.”Carli LloydCarli Lloyd opened up about her diet to NJ.com. She says that while she eats healthy, she also believes in indulging once in a while. “Well, I rarely eat carbs, like pasta, pizza or bread, or fried, greasy foods. They just don't make me feel good. But I do enjoy stopping at my favorite pizza place in Philly!...Only every now and then, and only in moderation.”Lindsey VonnLindsey Vonn tells Women’s Health that when she was competing in skiing, she wanted to break the mold. "I was always just myself,” she says. “You can be strong and feminine and opinionated and wear makeup and do all those things at the same time. You don't have to be the stereotypical athlete. You can be different. There's no limit to what opportunities are out there [for you], you just have to go get them."Lindsey JacobellisLindsey Jacobellis opened up about what exercises she likes to do on the road in an interview with Women Fitness. “On the road workouts can be challenging when gyms are hard to find, but not impossible. 1. Walking lunges with dumbbells 2. Single leg RDL (Russian dead lifts) 3. Hanging leg raises 4.Traditional or wide leg back squats 5. Bent over single arm rows (These exercises can be done when there are limited weights to work with in a hotel gym.)”Mirai NagasuFigure skater Mirai Nagasu opened up about her mindset for competitions in an interview with TeamUSA.com. “I just want to believe in myself, and, I know it’s the cheesiest thing to say, but believe in that 5-year-old girl who started this dream,” she said. “I know I’m mentally strong. I went to the Olympics when I was 16 and ended up in fourth place, beating all these people who were beating me consistently. I know it’s within me. I just have to pull it out at the right moment.”Carissa MooreCarissa Moore shared some of her favorite workouts in an interview with Balance The Grind. “I work out with my trainer three times each week, and we do a lot of circuit training. I don’t actually use too many weights; it’s mostly body weight. I train to make sure I can get in the water and do what I love every day. I love burpees, skaters and mountain climbers. I do intervals, like 45 seconds on, 15 seconds off. My regimen is always changing, because I get bored if it’s the same workout. Each week I go to Pilates once and I usually go for a run twice.”Tia BlancoTia Blanco shared some of her favorite wellness products with POPSugar. She says that she owns a juicer, and puts it to good use. “I love to go to the farmers' market and load up on a bunch of local produce in season that is great for juicing," she says. "I always find myself juicing celery, lemon, apples, and parsley. Sometimes I will do shots of turmeric and ginger to spice things up."Louise HazelLouise Hazel opened up about her diet in an interview with WhoWhatWear. "I grab a banana and a bottle of water and a bowl of gluten-free muesli with almond milk. I recently found out that I am lactose intolerant using a DNAFit test, and I would recommend this to anyone who is taking their health and fitness seriously. It will give you a blueprint from which to make informed decisions about your diet and fitness regimen."

From gymnastics to swimming, track and field to boxing, these athletes have honed their bodies to perfection. Discover their secrets, from unique training routines and dietary preferences to mental resilience and recovery strategies. Each champion, like Simone Biles challenging societal beauty norms or Sue Bird's dedication to an anti-inflammatory diet, offers a unique perspective on what it takes to reach the pinnacle of athletic achievement. Join us on this journey into the exceptional lives of these remarkable athletes.

1. Simone Biles

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While Simone Biles may compete in gymnastics, she doesn’t believe in competing with other women in society. She talked about this on Instagram. "Let’s talk about competition," she shared. "Specifically the competition I didn’t sign up for and feel like has become almost a daily challenge for me. And I don’t think I’m the only one. In gymnastics, as in many other professions, there is a growing competition that has nothing to do with performance itself. I’m talking about beauty.”

2. Katie Ledecky

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Swimmer Katie Ledecky tells Shape that she does a full-body strength training workout three times a week. "It's pretty full-body because that's what swimming is," explains Ledecky. "I think core strength is incredibly important in swimming — it's that connecting piece between your arms and legs. So we work on strength and we work on power because you have to have that power coming out of the starting blocks and on all of the turns, as well as a good jump."

3. Allyson Felix

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Track and field star Allyson Felix tells Women’s Day that she’s changed her approach to training as she’s gotten older. “I think when I was younger I always felt like I wanted to do as much as I could — quantity was everything — and now that I’m older, and as a mom, it’s really quality over quantity. It’s about training smarter. For me, being able to focus on recovery allows me to come back and get quality work the next day as well.”

4. Mikaela Shifrin

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Skier Mikaela Shifrin talked about her training process to Sports Illustrated. She says that before a competition, she likes to eat pasta. “I feel a lot more energy in every way for the race,” she explains. “That’s a theory I believe in.”

5. Claressa Shields

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Boxer Claressa Shields shares her fitness secrets with Muscle and Fitness. “My boxing routine requires strength and conditioning workouts in the morning. Then I’ll train again with another two- to three-hour boxing session. I’ll hit the bag or pads with my coach and work on certain combinations. Then it’s working on the game plan and watching film. All that is about three hours. At the end of the day, there may even be a nighttime session or just an early morning session the following day.”

6. Sakshi Malik

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Wrestler Sakshi Malik shared her workout and training secrets with GQ. “Fitness is the most important thing – it is impossible to perform if you’re not fit,” she says. “This sport is so tough that you require each part of your body to be strong. While power and strength need to be constantly worked on, I like to work on my techniques quite a bit. In addition, it is also important to work on your mental strength and discipline. In a sport like wrestling, you need to make split decisions to go into attack or defense, and without the right focus, you can’t achieve this.”

7. Elaine Thompson-Herah

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Track and field star Elaine Thompson-Herah works with trainer, Stephen Francis, to keep her in Olympic shape. She says that Francis has really helped with her career. "I don’t know what it was but Stephen saw something in me that I did not see,” Thompson-Herah told World Athletics. “He told me I could do better in training and that I was not producing the times on the track that I should be. He told me not to be scared of people, be less serious, smile more and shake it up."

8. Dina Asher-Smith

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Track and field athlete Dina Asher-Smith shared her training secrets with Runner’s World. She says that there’s one type of workout she avoids. “I don’t lift weights. There are lots of other ways to get power. It’s not about how much weight you can throw around, but how well you use the power that you have.”

9. Erin Jackson

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Speed skater, Erin Jackson, shared her mindset when she trains with Shape. “My inline coach from back in Florida, Renee Hildebrand…used to always say, 'Perfect practice makes perfect,'" says Jackson. "It's not just 'Practice makes perfect' — if you practice something the wrong way, then you're just going to reinforce the wrong way. That's something I've held onto over the years, to make every practice count."

10. Brittany Bowe

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Recovery is important to speed skater, Brittany Bowe. She shared her favorite ways to do so with SELF. “After a tough day, I’ll get into an epsom salt bath. I put some lavender oil in there. I typically use Dr. Teal’s Epsom Salt in a few different combinations, and especially enjoy the lavender. I’m definitely a bath person—I take a couple baths a week to wind down.”

11. Naomi Osaka

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Tennis star, Naomi Osaka, likes to make smoothies before and after she works out. She shared some of her go-to ingredients with Us Weekly. ​​“My favorite fruits to add in are strawberries, blueberries, and a frozen banana – sometimes I add mangoes,” she said. “My go-to trick is, if fruits are starting to go bad, rather than waste them I cut them up and place them in portion-sized baggies and freeze them so they are ready to go for my shakes. In addition to some ice, I add in BODYARMOR LYTE Coconut for some extra vitamins and antioxidants.”

12. Jade Jones

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Taekwondo athlete, Jade Jones shared her post-lockdown training process with Women’s Fitness. “I’m making sure that everything I do is so I’m in the best possible shape for when it’s my time to fight in July. I train Monday to Friday, usually twice a day. I put in as much as I can into each session, and then try to recover corr,ectly, get the right amount of sleep, eat the right things, and take my Bioglan supplements to keep myself healthy. Knowing I’m doing all I can to be at my best gives me confidence and is part of my mental preparation.”

13. Rose Lavelle

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Soccer player Rose Lavelle opened up about her training process to Well + Good. She says that she values her recovery time. “Today, rest is vital and I can’t play as much as I did as the load is so much more,” she says. “Now it’s a balance, and I have to prioritize the off-field piece and everything that I’m doing to help best prepare my body to be able to perform on the field.”

14. Kelsey Mitchell

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Kelsey Mitchell tells the National Post that she eats a lot of protein to help with her cycling. “Protein is obviously super important. But I think that’s the one thing that’s ingrained in us in society. It’s like, if you’re working out and you’re lifting, you’re tearing those muscle fibres — you need protein to build it back up. I kind of struggled with figuring out that I needed carbs for energy.”

15. Ginny Thrasher

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Gold medal rifle shooter, Ginny Thrasher, talked about her wellness routine in the caption of this Instagram post. She says that she doesn’t like to take supplements. “Regarding supplementation, I personally take a minimalist approach. I try to get my nutrients from my diet and whole foods, only using supplements as needed to help boost anything I need. People often ask what specific supplements rifle shooters should take, but I think it’s more about what’s PROVEN, NECESSARY, and SAFE rather than looking for a performance benefit that pills just won’t give you unless you need it.”

16. Marianne Vos

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Cyclist Marianne Vos talked about her approach to the Olympics in an interview with Soigneur. “I lost myself in my preparation for the Olympic Games. The satisfaction is temporary— I know that. When you wake up the day after winning the world championships, you are still Marianne. Winning a race does not necessarily make you happier. It is the road to it that counts.”

17. Emma McKeon

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Swimmer Emma McKeon talked about her diet and how it evolved to Rescue. “At times, I used to just eat whatever I wanted, even when training, and I would end up being exhausted and not have enough energy to get through training sessions. So I have learnt what foods I need to eat and how much I need to eat to fuel my body, and learnt which foods to choose instead of filling up on things that aren’t going to fuel me for intense training.”

18. Cate Campbell

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Swimmer Cate Campbell shared some of her healthy habits with Body + Soul. She says that sleep is important to her. “Having a good sleeping routine is really important for me. I make sure the TV is off at 9pm, then I listen to music while I clean the kitchen and get ready for bed. I try and make my bedtimes as consistent as possible during the week – especially if I have training the next morning.”

19. Dana Vollmer

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In an interview with ESPN, Dana Vollmer talked about how she manages pain while swimming. “That's something over the course of my career I've had to learn: what is good pain and what is bad pain? The pain in burning from using your muscles is different than the pain of hurting something. The 50 free is short, that's why I'm doing it. And my doctor said there is really no risk at all. I made a joke about doing a belly flop and [the doctor] said even that would be fine. As long as I'm cautious with the warm-up and keep some space between myself and the other swimmers, that's really the only issue at all.”

20. Sue Bird

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Basketball star, Sue Bird, shared her wellness secrets with GQ. She says that while she believes in the 80/20 rule with her diet, she cuts out and limits some things. “I don't eat dairy, and I've been gluten-free ever since I took a blood test that showed I have a mild allergy to gluten. I stick with all anti-inflammatory foods: tons of veggies, eggs, chicken and fish. I will have some red meat, but only every now and then. There’s very little sugar, if any, because I save that for my cheat days. I like rice bowls a lot. That's been my new thing this year—I’ll have some brown rice, sweet potatoes, chicken, and mixed veggies.”