Rock Climbing Stunner Sierra Blair-Coyle in Two-Piece Workout Gear "Made it up to Prescott"

Sierra Blair-Coyle is climbing rocks in her workout gear. In a new social media post the professional rock climber shows off her amazing body in exercise clothes as she executes a difficult climb. “Made it up to Prescott this weekend to get on this gem 🤩The move to the right hand crimp was an absolute bear and shout out to @gusfigs7 for figuring out the beta,” she captioned the Instagram post. How does she approach diet, fitness, and self-care? Here are her top tips.

1. Just Do It

In an interview with Teen Vogue, Sierra offered her top tips. "New workouts are a scary thing," she said. "You just have to go for it! If you don't feel comfortable doing it by yourself, ask a friend to try the workout with you. Eventually, you'll become more comfortable with your new activity and it'll become routine."

2. Be Consistent

She also stresses the importance of consistency. "My motivation to workout everyday comes from wanting to be the best climber I can be and wanting to live a healthy lifestyle. With these goals comes hard work, consistency, and dedication. Challenges aren't easy, but the rewards are outstanding,” she tells Teen Vogue.

3. Get Fitspiration on Pinterest

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Search for fitspiration, suggests Sierra. "There are so many fitness boards on Pinterest with amazing ideas. What I really like about many of them is that they're simple, like the 5-4-3-2-1 workout. You can do them anywhere and they don't require a complex knowledge of exercise or much equipment."

4. Mix Up Your Workouts

Sierra enjoys mixing up her workouts and trying new things. "When I was younger, I was into gymnastics and dance. Recently, I tried paddle boarding and it was a blast! I also love exploring the outdoors—it's fun to go on adventures!

5. Strength Train

Sierra also strength trains to keep her body ready for climbing. “It’s been a journey healing my back and this workout was the first workout I started to do once I was cleared to train again. I started with no weight and low reps. I make the workout a little harder each week (cheers to higher reps and using weights 😊),” she captioned a post.

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.

Margo Hayes is a rock-climbing phenom who made history in 2017 when, at just 19 years old, she became the first woman to ascend a 9a+ (5.15a) route. With three World Youth Championship gold medals and two 5.15-grade climbs under her belt, Hayes has solidified her place as one of the most influential climbers of her generation. Beyond her achievements on the wall, Hayes is also a singer and released her debut single, “Karma,” earlier this year. Recently, she appeared on the Climbing Gold podcast with Alex Honnold to discuss her journey, battles with Lyme disease, and how she balances her passion for climbing with her other interests.

1. She Rock Climbs

Rock climbing is one of the main ways Hayes stays in shape. The sport has a lot of health benefits. The Glen Ellyn Park District states, “Rock climbing is a physically demanding sport that requires strength, endurance, flexibility, and mental focus. It’s imperative to understand proper climbing techniques and how to use the specialized safety equipment required for climbing.”

2. She Does Pull-Ups

Margo Hayes/Instagram

Hayes shares a lot of her favorite workouts on an Instagram story highlight. An exercise that she does often is pull-ups. According to Gymless, they are very beneficial. “Pull-ups can give size and strength to your upper body muscles. It allows you to target your lats, biceps, traps, and many more muscles. Practicing this consistently along with other variations that target different muscle groups, inevitably will give you the muscular aesthetics that you’re seeking. A study emphasized this by suggesting that this close kinetic chain exercise is designed to increase the muscular strength and endurance of the upper body and torso.”

3. She Uses Weight

Margo Hayes/Instagram

Hayes likes to strength train to stay in shape. One way she does so is by doing pull-ups with a weight on her body. Strength training has a lot of benefits. The Mayo Clinic states, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

4. She Boxes

Margo Hayes/Instagram

Hayes shared on her Instagram story that she likes to box to stay in shape. Harvard Health states that boxing has a lot of benefits. “Fitness boxing is also a great aerobic exercise. Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther.”

5. She Spends Time Outside

Margo Hayes/Instagram

Hayes spends a lot of time outside, even when she isn’t climbing. Hayes likes to go to the beach a lot. UC Davis states that going outside has a lot of benefits. “Getting out into nature can lead us to want to walk, bike, hike, or kayak more often. People typically engage in regular physical activity when they're in nature. So, stepping outside can help you keep a healthy weight or even lose weight by increasing activity levels. Studies also show that being in nature has a positive effect on our bodies by reducing cortisol levels, muscle tension, and demands on our cardiovascular systems (lowers heart rate and blood pressure). Being out in nature often may lead to lower rates of heart disease. The great outdoors can also help you increase your vitamin D level, which is important for your bones, blood cells, and immune system.”

Natalia Grossman is a professional rock climber who has achieved incredible success, including multiple World Cup medals and podium finishes at the World Championships. Known for her strategic mindset and physical prowess, Natalia shared her approach to staying at the top of her game on the Test Piece Climbing podcast. As the caption for her episode noted, “Mindset As An Underdog vs Topdog, Climbing Your Best While Injured, and Knowing She’s ‘Ready’ For a Comp.” Here’s how Natalia trains her body and mind to perform her best.

1. She’s Consistent

Grossman opened up about her training routine with Redbull. She says that she makes sure to stay consistent. “My training varies with the season. During competition season, from April until September, I travel. When I’m home I train five times a week. For power training, I normally spray wall, which is climbing hard boulders on steep terrain. I also work on skills using competition-style boulders. For power-endurance training, I do circuits of 30 to 40 hard moves, where movement with my left or right-hand counts as a move. For pure endurance, I’ll do 50 easier moves or go rope climbing on the wall for a longer period of time.”

2. She Builds Muscle

Grossman tells Redbull that building muscle is something she focuses on. “For climbing, physical strength is a necessity, especially finger and upper-body strength. So once or twice a week, I’ll do hangboarding, where I hang by my fingers off a wooden board. I can add weight in, too. And I’m always working on my leg strength and power; for that I do squats, hamstring curls, deadlifts and pistol [single-leg] squats. For upper-body strength, I do lots of rows and curls. But when the competition season starts, I focus more on maintaining leg strength, because my upper body is just naturally stronger.”

3. She Stretches

Grossman tells Redbull that she makes sure to do a lot of stretching. “I think being flexible is helpful for getting my feet high and keeping my hips close to the wall. I used to do gymnastics, which I think made me very flexible. Now I maintain it by doing 10 or 15 minutes of stretching every morning. I start with frog position and splits. Then I do upper-body stretches to open up my shoulders and chest. When I get to the gym, I’ll do band work to finish my upper-body warm- up—movements like bringing the band across my chest or a curling motion. And then I do a bit with my fingers, too.”

4. She Centers Herself

Grossman revealed how she stays focused during a competition with Redbull. “In bouldering competitions, when I turn around, I have four to five minutes to figure out a climb that I’ve never seen before. Before I start, I like to lower my heart rate and get into a calm state. I have to come up with a game plan quickly and I try to stick to it. When I’m waiting behind the wall, I put on loud music so I can’t hear the crowd. Then I’ll just close my eyes and take some deep breaths. When I’m in a final where I’ve seen the climbs before, I’ll close my eyes and visualize myself climbing the boulder.”

5. She Hikes

Naturally, Grossman spends a lot of time outside. Besides climbing, hiking is an outdoor activity she does to keep herself in shape. Grossman shared a photo of herself hiking by the beach in this Instagram post. She captioned it, “Some much needed island vibes🏝🌊🌞Now I’m onto the next adventure! Thrilled to spending the next month in my second home… Innsbruck😍”