Pole Vaulter Alysha Newman in Two-Piece Workout Gear Says "Here We Go Again"

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 🥩🥬”

The pro track and field athlete on Team Canada, Robin Bone, is an excellent pole vaulter with a passion for health and fitness. “A little dancey dance for recovery days at the track,” she said on Instagram on a video of her being goofy, doing a little dance. Here’s what Bone does to stay looking and feeling her best.

1. She’s confident

On a video of Robin looking confident and strong, running on the track, she said on Instagram “feelin’ good and ready for fall training camp next week.” She knows the importance of having a positive mind set, in addition to working on building her physical strength.

2. She practices functional strength

On a video of her working out, doing various body movements, she gives followers a look into what she does to stay in shape. “Been spending this fall easing back into things and spending a lot of time on plyos and functional strength… body feels great and happy to be movin’🏃‍♀️,” she said on Instagram.

3. She pushes through

She’s grateful, even during tough times. “Didn’t have my best day on Friday. While disappointed, I am walking away from Trials with so much gratitude. To be healthy again on the runway is a blessing and to my family, friends, coaches and sponsors- thank you! I am eternally thankful and have so much love for each and every one of you who has been a part of this chapter! 🙏🏼❤️🇨🇦,” she said on Instagram.

4. She recognizes progress

She celebrates the progress during her training and workouts. “NEW PR!! 305LBS BABY!!!! Going into this season my goal was to hit 2.5 times my body weight on this explosive exercise… this was 2.54🤪🎉,” she said on a video on Instagram of her lifting weights.

5. She golfs

She has fun practicing other sports and finding ways to stay active. On an Instagram video of her golfing, she said “off-season golf powered by my new @ustmamiyagolf Recoil SmacWrap Shafts ⛳️ 🤗 #teamessx #ustmamiyagolf.” According to Better Health, “golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Holly Bradshaw is an elite Olympic pole vaulter who claimed a bronze medal at the 2020 Olympics and the 2018 European Championships. She’s gearing up for the upcoming Padova Pole Vaulting Convention, where her appearance is highly anticipated. Padova’s official Instagram shared a video of Bradshaw competing, captioned, “Ready for Holly Bradshaw? The Britain’s first pole vault Olympic Medallist is coming to Padova!” Here’s how Bradshaw stays in peak condition and maintains her wellness.

1. She Has Balance

Bradshaw shared her wellness secrets with Get Sweat Go. She says that she is working on having more balance in her life. “One project I’m currently working on is getting the right training and lifestyle balance. Being an elite pole vaulter doesn’t take up every hour of the day, there is a lot of downtime and I am useless at being bored so I am currently helping conduct some research with two other researchers surrounding ‘post Olympic blues’, which is keeping me busy.”

2. She Does A Variety Of Workouts

Bradshaw shared her training routine with Get Sweat Go. She says that she does a lot of different things. “My training is very varied and I train five times a week for around 3-5 hours each session. My training schedule consists of pole vault once a week, weights sessions 2/3 times a week, gymnastics, explosive jumping and throwing, various running sessions including short acceleration sessions (30m), medium speed runs (50m) and then speed endurance running sessions (90-120m). I also do yoga and stretching work most days.”

3. She Evaluates Her Sessions

Bradshaw shared how she evaluates her training sessions with Get Sweat Go. “I like to evaluate my sessions both objectively and subjectively. I sometimes compare any numbers I have from previous sessions and check how far I am away from them. However, I feel evaluating subjectively is important too. Some days just aren’t PB days – or even close – however, it could be really good session for other reasons. I think using both methods is vital for an athlete. I am an optimistic person and finding the positives in any situation is my strength and something I value a lot.”

4. She Plans Her Workouts

Bradshaw tells Get Sweat Go that she likes to plan things out. She says that she has a journal for this. “It’s so important to have a plan and then note everything I do down. Training components, training numbers, PBs, notes on how I felt etc! It’s awesome to reflect back on what you did, how you felt – I think having a training diary is something simple but gives you structure and confidence when you look back and see how awesome you were.”

5. She’s Focused

Bradshaw shared her biggest piece of advice with HFE. “Make sure you stay committed and focused. That’s one of the things that I do, make sure I’m focused because I’m a really determined person and I have clear goals to focus on. You need to make sure you’re always having fun, I think athletes can be way too serious. Obviously you need to work hard in training sessions, like I always do, but I feel like there always needs to be an element of fun.”

Lindsey Vonn is getting her sweat on – and flaunting her fit figure. In a new social media post the skier shows off her amazing body in a two-piece workout look while executing a workout at the gym. “Back on my @redbull grind and man, it feels good! Getting as strong as I can… think I might have a plan for the knee, but first I need to get,” she captioned the Instagram Reel. What exercises are helping her get strong and what other health habits does she practice? Here is everything you need to know.

1. Here Is Her Latest Workout

According to Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant, Lindsey’s workout includes:

• Single leg hip thrust
• Standing abduction machine (can be done with a band)
• Lying hamstring curl
• Inverted row
• *Back extension
• *Side plank hip adduction
• TRX push up

2. She’s Training to Be “Lean and Fit” with Weight Training

Lindsey admits she has gotten "a lot leaner" after retiring from skiing. "I used to do things that were so sport specific, so I had to be bigger," she told New York Post's Alexa magazine. "But everyone is like, 'Oh my God, you're in the best shape of your life.' It's like — yes and no. I'm not training for my sport anymore, I am training to be lean and fit,” she said. She has dramatically decreased her body fat with the help of trainer Gunnar Peterson. "Different training. Different diet. Crazy!" Her workouts are no joke, and she trains three to four times a week. "Whatever you like doing is what you should be doing," she told Women’s Health. Her workouts are a combo of strength and weight training, using a lot of weighted balls, battle ropes, lifts, squats. You can check out another one of her workouts here

3. She Also Does Two Cardio Workouts a Week

Lindsey supplements her weight and strength training with two cardio workouts a week, but you won’t find her running on the treadmill. "I have a doctor's note that says I should never run again in my life, and I'm okay with that," she says. Instead she cycles or surfs.

4. She Also Walks After Dinner

"I have to go outside and walk the glucose off with my dog," Lindsey says about her post-dinner strolls. According to science, you should too. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

5. Her Diet Is “Clean”

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Lindsey no longer follows her “ski season” diet of “a lot of protein and carbs,” she told People. Phil Goglia revamped her diet when she retired, and it now involves a lot of water, eating clean food, and timing her meals. “I try not to eat too much in the morning before I work out,” she told Women’s Health. Post-workout Lindsey eats “egg white omelets with broccoli, chicken, and pepper, and stuff like that.” For lunch, she might have chicken or salmon with kale or cabbage. For dinner, her plate is filled with a mix of protein and veggies – like chicken salad with avocado or a zucchini pasta with bolognese meat sauce. Almonds, kiwis, and blueberries are go-to snacks. Overall she tries to eat a lot of plant-based foods. “Listen, the kitchen can be intimidating to anyone. But I’m here to tell you: You can do it. And with the new year, let’s do it better, together. I’ve got 14 places to help you start eating more plant-based foods,” she captioned a recent post, suggesting the Just Egg cookbook to her followers.