Rock Climber Alex Johnson in Two-Piece Workout Gear Does "Team Sesh"

Brooke Raboutou is a very successful rock climber. She competed in the 2020 and 2024 Olympics, winning silver this year. In September, she competed in Climb Fest, and shared a video of one of her races on Instagram. Raboutou captioned the post, “Here is my final race and jump from the top of the Climb Fest wall in New York! For those interested in the stats: 55ft wall + 10ft barge = 65ft total 🫣 Final climb was about 7C/ 5.12d and took me about 45 seconds 💃 Was a pleasure @kylieclimbs 🤝”

1. She Climbs

Climbing is the main way Raboutou stays in shape. International Medical Aid states that climbing has a lot of mental health benefits. “Rock climbing gets you into the thick of nature. You can feel the wind in your hair, the rustle of trees, the sturdy rock beneath your feet. Research shows that spending time in nature can reduce blood pressure, strengthen your immune system and elevate your mood. And let’s not forget the sense of awe and wonder you experience when you take in those spectacular views!”

2. She Has The Right Mindset

When Raboutou competes, she makes sure to get into the right mindset. She shared her approach in an interview with Olympics.com. “My dad has always said, 'It's just you and the wall.’ Which is just a reminder that it's not about anybody else. It's just about me and giving myself to the boulders in front of me."

3. She Enjoys Climbing

Raboutou has a lot of love for climbing. She tells Olympics.com that this started at her gym as a child. “ABC energy has been chaotic and wonderful since day one, so that hasn't changed too much. We not only competed against each other, but we pushed each other to work hard... and we just had so much fun too. That whole philosophy has really just continued with me throughout my career. I'm competing out of pure passion - and that passion is continuing to grow and [I have] the want to learn more and more about the sport and what I'm capable of... and, just pushing myself."

4. She Spends Time Outside

Raboutou tells Olympics.com that she likes to spend time outside. “As much as I compete, I also love outdoor climbing," she said. "I just love getting to be outside and really connect with nature, be with family and friends - or sometimes even solo. There's just something about it that really motivates me, wanting to get to the top of the climb and really being there for the boulder itself... for the simple act of just like being outdoors and feeding my soul with all that good energy."

5. She Alternates Her Training

Raboutou tells Olympics.com that she likes to alternate her approach to climbing training. “Sometimes it's to go out and try the hardest climb possible," she said. "And sometimes it's just to do really easy climbs and fall in love with the movement and get lost in the outdoors. Every trip outdoors can look different, which is why it's super special."

Athlete Nina Williams is a professional climber, known mostly for bouldering and ironically, is from Boulder, Colorado. “Particularly excited to see this quarter’s @americanalpine Guidebook in the mail - not only for some rad history about a Front Range classic, The Naked Edge (ft. Edge legends @alldayeddie & @stefangriebel), but also because this edition holds a published version of our 2024 Impact Report as well as AAC’s new strategic plan,” she said on Instagram. “A strategic plan guides an organization at the highest level, the ‘north star’ we reference when thinking about our future. Many hours, voices, and hearts carefully considered the intent of our strategy and how that shapes our impact in the coming years. I’m proud of the board (shoutout past Prez @grahamzimmerman for your thought partnership 🙏🏼), AAC leadership, and staff in rallying behind our mission, vision, and values in support of a strong AAC member community. Super excited for the years to come!” She’s passionate about what she does. Here’s what she does to stay in great shape!

1. She goes bouldering

Of course, she truly enjoys climbing. “Very pleased with my shorty beta on the first-move crux of Candyland V11. Who needs reach when you can just shoulder intermediates 😏Shoutout to @austinlee1989 for rallying an all-time crew on a perfect autumn day in the Basin. And congrats to @kellyabirch on her 100th double digit boulder 🥳My bouldering stoke is coming back now that I’m able to session for longer with less pain. Still just three weeks into the rehab plan with @theclimbingphysio and @latticetraining but I’m feeling optimistic. Onwards,” she said on Instagram.

2. She takes care of her freckles

She takes care of her skin while spending time outside. “Don’t forget your sunspots ☀️☺️ @freaksofnature___ protecting my freckles with natural ingredients & no white cast,” she said on Instagram. According to John Hopkins Medicine, “for day-to-day use, pick a sunscreen with an SPF of at least 30. If you spend time outdoors, choose a product with SPF 60 or greater. In reality, most people do not use as much sunscreen as they should, and this higher SPF helps compensate for the reduced application.”

3. She spends time with her community

In between climbing, she spends time with her supportive community. “Squeezed in this rad Rumney boulder during @barndoorhostel’s Start-Of-Summer Outdoor Fest 🤗 Still managing wrist/elbow pain but can try hard during shorter sessions. Seeing family, friends, and the New England community was healing too ❤ More thoughts on this current injury but for now plz enjoy the sports action,” she said on Instagram.

4. She challenges herself climbing

She finds boulders and places to climb that really challenge her. “When in California, obvs have to stop by Bishop 💛 It’s a little warm for hard boulders but I’m lookin at a tall one 👀 and soaking up the immaculate friend vibes as always,” she said on Instagram, on a series of photos and videos of her climbing and spending time with friends.

5. She cycles

As part of a longer Instagram post, she talked about challenging herself with cycling. “After the initial 41 mile uphill bike ride I was deep in the pain cave, I can’t remember the last time I did something that cardio intensive. When I hopped off the bike I was so sore and so wobbly, wondering how I ever thought this could be fun. For the first mile of the approach, I was cramping up virtually every step. It did get better, but marginally,” she said on Instagram.

British rock climber Shauna Coxsey, renowned for her strength and skill on the wall, has launched her latest journey, “Project Come Back Stronger,” aiming to reach new heights after becoming a mom. Recently, Coxsey shared a motivating Instagram post in two-piece workout gear, showcasing her dedication to climbing and fitness. Reflecting on her career in an interview with Women’s Fitness, Coxsey shared, “I love the freedom [rock climbing] gives me.” Now embracing a balanced approach, she focuses on less intense yet challenging climbs, while maintaining four core training sessions each week. Coxsey is mindful of her nutrition too, fueling her body with high-calorie, nutrient-rich meals to stay energized through training, competition, and the demands of new motherhood.

1. She Has Four Training Schedules

Coxsey shared her training schedule in her Women’s Fitness interview. “I wouldn’t say I have a training plan anymore, but I have my four ‘bare-minimum’ training sessions that I like to do each week to keep me ticking over,” she explained. “These include two finger- strength sessions, one board session, and a climbing session either on the wall or outdoors that lasts for four hours (that used to be my minimum). It’s only recently that I’ve been able to climb for three days in a row, which I find mind-blowing because I used to train nine days on and one day off.”

2. She Doesn’t Push Herself Too Hard

Coxsey talked about what climbs she takes on in an interview with Women’s Fitness. “In the past, I focused on doing very hard climbs that pushed me to my limit, but now it’s nice to try climbs that might be a bit tricky or weird, but not immediately at the cutting edge. It’s also great to get back to my roots and connect with the climbing community way more than I used to. Because the competition wall is so elite, I did isolate myself massively to get where I wanted to be, but rock climbing has reopened my whole world of climbing.”

3. She Gets Enough Calories

Coxsey shared her approach to eating in her Women’s Fitness interview. “My diet hasn’t changed much, but I’m having to be very conscious about eating more calories,” she revealed. “I weigh quite a bit less than I did in Tokyo – I’d prefer to put more muscle mass on. It’s hard when you’re training full-time and breastfeeding, and there’s little research on the subject, but I’ve been working on having more food and snacks around so it’s easier to eat. I turned up to bouldering recently with all of Frankie’s snacks and water, and I hadn’t even packed my climbing shoes and chalk bag, let alone snacks for me!”

4. She Eats Healthy

Coxsey shared her typical diet with Red Bull. She says that she makes sure to eat healthy when she’s training and competing. “I’ll always eat a big protein and carbohydrate-rich breakfast and tailor the diet for the day based on when I’m competing so I have enough energy without feeling full. I’ll have snacks through competition and Red Bull before and during the event. Afterwards I’ll refuel with a protein-rich snack.”

5. She Climbs

Coxsey shared what she likes about climbing in an interview with Women’s Fitness. “I’ve moved into rock climbing which has been a huge change because there are so many layers to it. I love the freedom it gives me. With competition climbing, I had to perform at that time, on that day, in that moment. There was no ‘I didn’t sleep well’ or ‘I feel a bit funny’, and I trained to be the best and to beat everyone else on their best day.”

Molly Thompson-Smith, professional rock climber and Olympian, has become a standout in her sport, not only for her skills on the wall but also for her role as a commentator during the 2020 Olympic Games. In October, she joined fellow athletes at The North Face Global Athlete Summit in Gateway, Colorado. Sharing a heartfelt post on Instagram, she wrote, “Lots of laughing, learning, growing & bonding. Grateful for it all and the people that I got to spend the last few days with!”

Smith’s dedication to climbing shines through her disciplined training, mindful nutrition, and commitment to staying balanced. Whether she’s warming up before a climb or prioritizing rest after an injury, Smith exemplifies the importance of listening to your body and training smartly.

1. She Stays Consistent

Smith makes sure to train on a consistent basis. She shared her routine in an interview with Stylist. “My training schedule and regime change throughout the year, but during my main training season I’ll climb six days a week for between three to six hours and do fingerboard training [a type of training climbers do to improve grip strength] for roughly two hours a week. I also do about four hours of strength and conditioning a week. “

2. She Eats Healthy Before & After Working Out

Smith makes sure to eat healthy. She shared her go-to pre and post workout foods with Stylist. “My go-to pre-workout meal is a savoury/sweet toast combo: a fried egg on a piece of toast, and peanut butter and a sliced banana on a second piece of toast. It keeps me satiated and energised for a big session. After training, I like to get some protein, carbs and fat in, so I’ll usually have a big bowl of Greek yoghurt loaded with fruits, nuts and some granola.”

3. She Works On Her Sleep

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Smith tells Stylist that she is working on getting enough sleep each night. “I usually get about eight hours a night. That sometimes feels like enough, but more often than not I wish I’d had an hour or two more. I’m not the best sleeper (I really struggle to nap or snooze) and I’m naturally an early riser, so I have to be really careful with winding down well before bed and avoiding late nights.”

4. She Doesn’t Push Herself Too Far

In an interview with PHD, Smith revealed that an injury forced her to not train so intensely. “If I want to climb at a high level for a long time, I need to listen to my body and put its needs first. That means giving it rest when it needs it, and giving it the fuel it needs to train hard. The start of my relationship with PhD coincided with my change in attitude to start training smartly, and I was immediately attracted to their focus on what it means to perform smart, and how easily their products fitted into my training and daily life routine.”

5. She Warms Up

In her Stylish interview, Smith shared how she warms up before a competition or climb. “I’m not superstitious, which is probably a good thing, as climbing competitions change location and format frequently. But I do have a warm-up routine that I do before every event: I start with some yoga, followed by some finger boarding and then some climbing. I always pack my bag the night before an event though.”