Olympic Champion Pernille Blume in Two-Piece Workout Gear Shares "The Grounded Glow Challenge"

Pernille Blume is an Olympic swimmer. She won a gold and a bronze medal in the 2016 Games and another bronze in the 2020 Games. Currently, Blume owns a Pilates studio. She recently shared a post advertising a fitness challenge on Instagram. Blume captioned it, "The Grounded Glow Challenge ✨I'm so proud and happy to announce that The Grounded Glow Challenge will start on November 11. This is a 10 day challenge with 20 minutes of Pilates every day – but this challenge is so much more than just Pilates. I really wanted to create a 'retreat' that you could do from home."

Pilates is one of the main ways Blume is staying in shape. ACE Fitness states that Pilates has a lot of benefits. "'It helps to work on smaller muscle groups, stabilizing muscle groups, and the core — the muscles in our trunk,' says Heather Milton, CSCS, a board-certified clinical exercise physiologist with NYU Langone Health in New York City. Building those muscles can help you complete everyday tasks more easily, and lower your risk of injury, she says."

Blume makes sure to eat healthy, including foods that have a lot of protein. In this video she posted on Instagram, she shared her recipe for pancakes with a lot of protein. Blume captioned the post, "You've got to try these fluffy protein pancakes. I've made them two mornings in a row now, and they are delicious! I've topped them with skyr, almond butter, and cacao nibs, but you can use any kind of nut butter and topping. You'll need: 1 banana. 1 egg.1 tbsp (with top) of skyr/greek yoghurt. 1 tsp vanilla powder. 1/2 tsp cardamom. 1/2 tsp baking powder. A pinch of salt. 2 tbsp (with top) of flour (you can substitute with oats. I recommend blending the oats to a flour) if you use oats, they wont get as fluffy. Frozen or fresh blueberries (or chocolate chips). Coconut oil for the pan. Mash the banana and mix in the egg, skyr/yoghurt, vanilla, cardamom, baking powder and salt.Fold in the flour. Heat a pan with some coconut oil and bake the pancakes, adding in a few blueberries (or chocolate chunks). Top with skyr/yoghurt, some nut butter and cacao nibs, or whatever you feel like. Let your imagination run wild 😉"

Blume loves eating granola. She shared one of her favorite recipes in this Instagram video. Blume captioned it, "I made this super easy and delicious granola a few days ago. The tahini sauce really gives that mild caramel taste and the cinnamon makes it so heartwarming. Ingredients: – 6 dl oats – 1.5 dl almonds – Handful of hazelnuts – Handful of coconut flakes – ½ dl each: sunflower, chia, flax, pumpkin, hemp seeds. Spices: – 1-2 tsp each: cinnamon, cardamom, vanilla. Sauce: – 3 tbsp coconut oil – 2-3 tbsp tahini – 3 tbsp honey – Pinch of salt. Mix dry ingredients & spices. – Whisk together sauce ingredients. – Combine sauce with dry mix until coated. – Spread on a lined baking tray. Bake at 160°C for 15-20 min, stirring every 5 min. Let it cool down, and enjoy it with some yoghurt and fruits, or have it in bowl with some cold milk."🥛

Blume is a fan of using words of affirmation when she exercises. She talked about this in the caption of this Instagram video. "It's all about perception. Moving your body is a privilege and a blessing, never a punishment ❤️‍🔥 Finding words that hold meaning for you and reflect how you want to feel when moving can help you tap into the power you have within. Some of my words are: playfulness, femininity, fun, grace, kindness, empowerment, fierceness, and love."

Blume likes to bike ride to stay in shape. She included a photo of herself doing so in this Instagram post. According to A Healthier Michigan, biking has a lot of benefits. "Biking is a calorie burner. All that work your body is doing by pedaling and balancing not only works muscles in your arms and core, but it counts as serious cardio exercise and burns calories with every spin of the wheels. By biking at a moderate pace, about 12 or 13 miles per hour, a person weighing 155 pounds burns nearly 300 calories in 30 minutes, according to statistics shared by Harvard University. Like to pedal faster? A person of that same weight doing a fast pace of 14 or 15 miles per hour burns more than 370 calories in 30 minutes."