Track and Field Superstar Allyson Felix in Two-Piece Workout Gear Goes "From the Track to the Court"

Allyson Felix is one of the most successful track and field athletes in the world. She has won ten Olympic medals and continues to stay active by trying new sports. Felix recently shared her journey of learning tennis on Instagram, captioning her post, “From the track 🏃🏽‍♀️ to the court 🎾⁣ After 20 years on the track, it feels good to try new things.” Beyond the court, Felix focuses on maintaining a healthy lifestyle. She eats nutritious food, advocates for maternal health, and prioritizes recovery and self-care. Whether it's active recovery after intense workouts, practicing meditation, or taking care of her skin, Felix embraces a holistic approach to health and wellness. Felix's disciplined mindset continues to inspire as she explores new challenges in life beyond the track.

1. She Eats Healthy

Felix makes sure to eat a healthy diet. “I don’t worry about counting calories, carbs or fasting,” she tells PEOPLE. “I focus on my body’s needs to succeed, which are long-lasting energy, hydration and strong, lean muscles. Nutritious food makes me feel good and perform well. Processed and junk food makes me feel tired and bloated — not a gold medal feeling!”

2. She’s An Advocate

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Felix is an advocate for maternal health, specifically for people of color. She talked about this in an interview with Vogue. “As an athlete, staying on top of my health has been a concern of mine for a very long time, but when I gave birth to my daughter, I had a lot of complications and so my eyes were opened to the issues surrounding maternal health. Between that and this study, I’ve learned these things are disproportionately happening in my community. I really wanted to get involved and take part in raising awareness.”

3. She Makes Sure To Recover

Felix shared some of her wellness tips with Vogue. She says that she prioritizes recovery after intense workouts. “Recovery is huge. We’re always saying go harder, no days off. But for me, my approach is that recovery is just as important as the work I'm putting in. I dedicate a day to active recovery, definitely wearing my Saysh sneakers to make sure my feet are able to do their best. It usually looks like a 20 minute, getting in my Normatech boots, and using my foam roller; doing all the little things and then seeing my massage therapist and chiropractor. It’s about making sure that my body can withstand the amount of work that I'm putting it through.”

4. She Meditates

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Felix revealed to Vogue that she likes to practice meditation. “I start my day by putting myself in the right mindset with my gratitude journal and a bit of meditation. I want to set the tone for the work that I'm going to put in and make sure I'm coming from a really positive place. Later, if I'm feeling overwhelmed or like I need to take a step back, I always think about what I can do in those moments to help, whether it’s lean into my support system or make time to meditate or have some self-care. It’s important to stay grounded and really know my purpose. I've definitely been blessed with this gift and I try to stay reminded of that. I think it can be so easy to get caught up in the world and all of the outside things, but constantly coming back to and reconnecting with my purpose, and staying centered is something that is really important to me.”

5. She Takes Care Of Her Skin

Felix has amazing skin, and she makes sure to take care of it. She shared her secrets with Vogue. “I typically use Honest Beauty products. I’m always making sure that I'm cleansing, using a moisturizer with some SPF, like Cetaphil’s combination formula, and doing self-care rituals. Anytime that I can take some time just for myself, I love a bubble bath and just soaking. I love to read in the tub and spend time trying to rejuvenate myself.”

Femke Bol is a phenomenal track and field athlete, celebrated for her Olympic success. At the 2024 Olympics, she won gold in the 4x400 mixed relay, silver in the 4x400 relay, and bronze in the 400-meter hurdles, adding to her bronze from the 2020 Olympics. Recently, she shared a series of workout photos on Instagram, captioned, “Running, hurdles, smiles, sore muscles, all is good 🥰.” Here’s how Bol stays at the top of her game.

1. She Runs

Bol is seen running in her Instagram post. Running has a lot of health benefits. According to FloTrack, running is a great way to burn calories. “Just like other forms of exercise, running burns calories while working out. The additional perk about running, though, is you can continue to burn calories even after you stop. The ‘afterburn’ continues to burn calories after your run.”

2. She Lifts Weights

Bol shared this video on Instagram of herself working out in the gym. In it, she is seen weightlifting. ACE Fitness states that using weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Works With A Trainer

Bol’s trainer, Laurent Mowley, talked about her training in an interview with Athletics Weekly. “Progressively we pushed her stride a bit more and changed to having a more cruising way of running the first 200m, with longer strides. It’s about a 12cm difference in stride length. And then to change after seven hurdles to go to 15 – that was something completely different to what she has been used to. But, very quickly, she realised in training that this was the direction to go in.”

4. She Does Hip Thrusts

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In the second blurb’s Instagram link, Bol is seen doing hip thrusts to keep herself in shape. Gymless states that since hip thrusts are a glute workout, they have a lot of benefits. “Strong glutes are not only for aesthetic appeal; they serve a key functional purpose in supporting the posterior chain of muscles around the spine. Hip thrusts are also known for their capacity to develop and define glute muscles, contributing to their popularity on social media. After all, who doesn’t appreciate the look of a well-crafted pair of glutes?”

5. She Does Squats

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Bol is also seen doing squats in the Instagram video. According to The Cleveland Clinic, squats have a lot of benefits. “Proper squatting form requires you to reaaaaally engage your core — the muscles of your stomach, pelvis, hips and lower back. These large muscle groups support every move you make, both large and small, so keeping them strong helps keep you well. Strong core muscles play a role in: Maintaining good posture. Relieving back pain. Lowering your risk of injuries like hip flexor strains and sports hernias.”

Alysha Newman is a powerhouse in the world of pole vaulting, recently earning a bronze medal at the 2024 Olympic Games in Paris. The Canadian athlete has also claimed podium spots at the Commonwealth Games, Pan American Games, and Pan American U20 Championships. As her career soars to new heights, Newman remains focused on pushing her limits.

A few weeks ago, she gave fans a behind-the-scenes look at her training regimen on Instagram, sharing a set of photos captioned, “Here we go again! My goal this year on the PV runaway is to get faster & to jump high asf!😝🥳” Her blend of optimism and determination has been key to her success, as she channels her energy into building strength, speed, and technique for future victories.

1. She Focuses On Her Strengths

Newman shared some of her training secrets in an interview with Muscle & Fitness. “I think one thing for me to persevere in the past was literally not focusing on what I did wrong but focusing on the positives and my strengths,” Newman said. “As you know with athletes, we have this timeline in being our best self. I worked on all my weaknesses, and I’ve gotten weaknesses to turn into strengths, but this late in my career — I probably have two more Olympics in me — there’s no point in trying to fix that because I already have the habits. Now, we’ll focus on what I’m great at.”

2. She Focuses On Elongation

Newman talked about her favorite workouts in her Muscle & Fitness interview. “We do very elongated exercises,” she says. “Not crunches or any of that. It’s rope climbing while upside down. We’re doing pole-rope climbing, wall bar where you’re laying on your back and lifting your legs up but we don’t crunch at the hips; we crunch at the shoulders. When we talk about abdominal strength in the pole vault, it’s literally from the chin to the pelvic region. So, it’s our lats, core, obliques and all that stuff is activated while we’re doing core work. Some other amazing stuff that we do is we hold med balls over our heads and do a lot of hurdle walking. So, heavy weight above our heads for strength and balance, and it also activates the core.”

3. She Does A Variety Of Exercises

Newman tells Muscle & Fitness that she does a variety of different things to keep herself in shape. “I’m really only doing technicals twice a week. The other four days are usually plyo, sprinting, tempo running, weightroom training, and med-ball work. You don’t want to overtrain one thing at all times. You have to adapt, be in different scenarios and situations to hit every single core muscle that you need. I do watch film but doing actual pole vault work — I’m probably only doing four to six hours a week out of my 30 hours of training.”

4. She Does Sprints

Newman tells Muscle & Fitness that sprints are a big part of being a successful pole vaulter. “To start, you must be a good sprinter. You have to be fast but it’s like a head-to-toe thing. A lot of gymnasts turn into pole vaulters just because we get that body awareness at such a young age and we’re able to be aware in the air when you have the pole, and you connect the neck with the pole. Sprinting and running technique are always number one and headed into gymnastics, it’s body awareness and body strength. We’re like an all-around, head-to-toe athlete.”

5. She Eats Healthy

Newman makes sure to eat healthy. She talked about this in the caption of this Instagram post. “Training at high intensities doesn’t only require physical and mental strength but internal🧘🏼‍♀️🍴In order for me to have the level of energy I need, to get up and practice everyday, I have to fuel my body in the most nutritious ways. I’m selective and ensure my food choices will be ones that benefit me, not hurt me. During competitions, especially for upcoming Paris Olympics, I go gluten-free and dairy-free to keep my body in the upmost condition 🥩🥬”

Clara Fernández, a renowned track and field star and a pole vaulter with a substantial Instagram following, recently excited her fans by posting a video of her training and competition routines. In her latest post, Fernández is seen engaging in various fitness activities, captioning it, “Can’t wait to start.” She highlights her rigorous training regimen which includes running and weightlifting, showcasing her dedication to enhancing her athletic performance. Fernández’s routine not only illustrates her physical prowess but also her commitment to maintaining peak condition for pole vaulting. Her followers get a glimpse into the disciplined world of a professional athlete who balances intense physical training with engaging her audience through social media.

1. She Runs

In her Instagram video, Fernández is seen running. FloTrack states that running has a lot of benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

2. She Lifts Weights

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Fernández is seen doing a squat with a barbell in her Instagram video. ACE Fitness reports that weights have a lot of benefits. “Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.”

3. She Does Squats

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In her recent Instagram video, Fernández is seen doing squats. Allina Health states that squats are a great exercise. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Does Planks

Fernández shared this workout video on Instagram. In it, she is seen doing a side plank while lifting a weight. Planks have a lot of benefits. The Cleveland Clinic says, “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”

5. She Swims

Fernández shared this Instagram video of herself swimming. Better Health states that swimming has a lot of health benefits. “Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness.”