Track and Field Star Anna Ryzhykova in Two-Piece Workout Gear Shares "Winter Training"

Anna Ryzhykova is an accomplished track and field athlete with a career full of accolades, including a bronze medal in the 4x400 meter relay at the 2012 Olympics and multiple medals at the European Championships. Despite challenging conditions, Ryzhykova stays disciplined in her training. She recently shared an inspiring workout video on Instagram, captioned: “Every time I ask myself: why am I doing this? Cold, wind and understanding how hard it will be - suggest to stay home on the couch. And I remember what an awesome feeling after a workout, when discipline overcame desire!” From her intense workouts to healthy habits, here’s how she maintains her fitness and focus.

1. She Runs

In her Instagram video, Ryzhykova is seen running on the track. FloTrack states that running has a lot of health 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.”

2. She Strength Trains

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Ryzhykova is seen using a weight in her Instagram video. ACE Fitness states that weights have a lot of benefits. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

3. She Does Squats

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Ryzhykova is seen doing squats with a weight in her Instagram video. Squats are a great exercise to do. The Cleveland Clinic states, “Squats target and strengthen your thighs, hips and butt. Why does that matter? A strong lower body is important for athletes, yes, but not just for athletes. Your lower body fuels your ability to walk, run, jump … everything, really. It also generates power for upper-body movements and all kinds of other activities.”

4. She Uses A Foam Roller

Ryzhykova likes to use a foam roller to help her muscles recover. She shared this video on Instagram of herself using one. Ryzhykova captioned the post,“One simple habit that helps reduce the risk of injury! I can't imagine my warm-up without a massage roller — it's something that's always with me! I have been convinced for a long time that it really helps to prepare muscles for loads, relieve tension, and, by the way, research also confirms its effectiveness. A couple of minutes before and after training — and the body feels much lighter. Now there is a huge selection, so choose according to your taste and wallet. But I would advise smooth and light in weight. I have exactly one from @physiokit_ukraine. The main thing is not to be lazy, use it regularly, then it will definitely become a habit!”

5. She Loves Natural Juice

Ryzhykova makes sure to eat a healthy diet. One thing she likes is natural juices. Ryzhykova talked about this in the caption of this Instagram video. “When I want something tasty, I choose juice. Natural juices are a great alternative to sweets: they are not only tasty, but also useful. And on gloomy days, this liquid sun in a jar lifts the mood ☀️ Special thanks to Radishka 🍎🍏 for inspiring young people to a healthy lifestyle! This juice is real energy and pleasure 😋”

Tennis star Elena Rybakina went on a beautiful trip to Mexico, and shared the highlights on her social media. Rybakina, 24, shared an Instagram reel of the experience, including a short video of herself jumping rope in blue shorts and a white t-shirt. “Taking the best out of everything and focusing on the good. Gracias Mexico for making this stay memorable and cheering for us through all of sky’s mood swings 🇲🇽,” she captioned the post. Rybakina is the first Kazakhstani tennis player to ever win a major tournament—here’s what keeps her focused on the court.

1. Jump Rope

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Rybakina jumps rope as part of her training, which is a highly effective cardio exercise. “You can jump rope at a slow, steady pace if you want to use it as low-impact, steady-state cardio or you can increase the intensity with techniques like high knees or double-unders (when the rope passes under the feet twice per jump) if you want to use it for HIIT-style training,” Mike Matthews, ISSA-certified personal trainer tells Nike.com. “Plus, if you’re pushed for time and looking for an effective full-body workout, jumping rope is an excellent solution.”

2. Wimbledon Success

Rybakina’s 2022 Wimbledon success inspired her to have confidence in her game. “I think of course I got all the experience at Wimbledon and it’s helping me now this time here in Australia and I know what to expect,” she told PA Media. “I already did it once and of course I got confident that I can do it again. I did really good preparation with the team. I’m not really surprised with the results. I’m happy. I’m just hungry to work and improve more.”

3. Ice Queen on the Court

Rybakina is known for her composure on the court, something she says gives her the edge against the competition. “I'm trying to be calm and not show if I'm upset or angry - no matter the situation,” she told Mind Set Win podcast. “It helps me and maybe also sometimes confuses the opponents, especially in the beginning when nobody knew me. It took them longer to figure out my weak spots. Maybe other players are too angry or showing too many emotions, they work to become calmer, for me it’s the opposite which is a bit rare.”

4. Adrenaline Junkie

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Rybakina is a bit of an adrenaline junkie—although her team doesn't always approve. “I like cars but I don’t have my driver’s license yet, I just haven’t had time yet because I am always on the road,” she told Mail Online. “I really like roller coasters as well, and I have ridden quite a lot of them in America. After a tournament it’s sort of a treat. One of the things I want to do is jump out of an airplane, but my coaches are telling me this is not the right time. I think they are worried about the landing.”

5. Covid Chaos

Rybakina was forced to stop training during the pandemic lockdowns. “It was tough, because I was at home in Moscow with my family and the restrictions were very hard there,” she told Tennis Majors. “I couldn’t get out of the apartment for two and a half months — only with a special permit. I didn’t hold a racquet for two and a half months. I was just trying to do fitness as much as I could. I was following my diet. I was on the phone with my coach; we were watching some (of my old) matches together. It was a tough time, but also I enjoyed spending time with my family.”

Austrian long jump champion Ivona Dadic works hard and plays hard—but even her play is beneficial to the intense training regimen she has as an athlete. Dadic, 29, shared pictures of herself taking a cold dip in a natural pond in beautiful Turcini, Montenegro, wearing a red bikini that showed off every inch of her muscular physique. “Perfect cooling down after a hard training session 😊,” she captioned the Instagram post. Dadic has a work ethic typical of an Olympian —so how exactly does she do it? Here are 5 ways the track and field star trains, eats, and competes.

1. Training vs Competing

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Dadic finds competing a walk in the park compared to her training. “Training should be so hard that this enables you to have no fear even in the toughest of competitions,” she says. “It should be easy compared with what you do every day… Technique is not necessarily a product of talent. It can be influenced easily with hard work and that can help you to gain a lot of points. For example, in the past I was not such a good hurdler. But we worked a lot on my technique and changed this year from an eight-step to a seven-step approach to the first hurdle, which is a big benefit for an athlete of my height. But changes like this take a lot of time and you have to be tough and believe in what you do to get through these times.”

2. Training Six Hours a Day

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Dadic’s training regimen is hardcore, to put it lightly. “I train six days a week for about six hours a day,” she says. “The training is very sprint-heavy, of course there is also strength training, especially legs and upper body. In addition to the individual disciplines, we also have running units of around 40 minutes on the training plan. Since a heptathlon competition lasts two days, endurance is also required and you should be well prepared.” Dadic’s training makes working out for fun difficult. “Although I like to go horseback riding or play tennis on vacation, it's difficult to get excited about sporting hobbies in addition to training,” she says. “That's why I prefer to devote a large part of my free time to my friends and family.”

3. Healthy Training Diet

Dadic has a sweet tooth that she keeps under control while training. “Although I don't have a specific diet plan, nutrition is an important issue,” she says. “You eat consciously, especially before competitions. The sense for this develops over time or it arises through common sense. I'm currently trying to avoid meat, which works quite well. But sometimes I can't resist sweets when I'm not competing.”

4. Weightlifting Superstar

Dadic allows fans a sneak peek at her workouts via her social media—and she’s clearly not afraid of weights. “It’s not just cardiovascular exercise, such as running or aerobics, that can benefit your heart,” says Emma Mitchell, physiotherapist at Bupa UK. “Strength training is also good for your heart health. Some studies have shown that just one hour of weightlifting per week can reduce your risk of having a heart attack or stroke as you get older. This may be because strength training can help to reduce your blood pressure and might lower your risk of obesity too.”

5. Mountain Runs

Dadic didn’t allow pandemic lockdowns to interfere with her training regimen. “When the situation came to a head in the week before March 16, I packed hurdles, javelins and a few other things in the car so that I could train at home in a reasonably meaningful way,” she says. “There is also a perfectly equipped gym at my friend Dario's house in Steyr. And a special training plan was worked out, for example with intensive mountain runs on lonely forest roads for stability over the 800 meters, hurdle training on the asphalted alley in front of the house or jumping exercises on the gravel paths of a park just around the corner. There, to the amazement of the few walkers, I was even [doing] shot put a few times.”

Anna Archer is a fitness influencer who knows how to mix fun and functionality in her workouts. Whether she's soaking up the sun with an outdoor run, sipping on coffee, or joining group workout sessions, her fitness journey is full of practical tips to keep you motivated. Recently, she’s been sharing her love for post-run routines, strength training, and the benefits of staying active with friends. Here’s how Anna stays fit, happy, and energized throughout her day.

1. She Does Group Workouts Sometimes

Anna has recently started switching up her solo workouts for group sessions, and she’s loving it. "I’ve been waking up earlier, making new friends, feeling more motivated, and having more fun in my days," she shares. Group workouts not only improve fitness but also provide social connections and accountability. Anna reminds us that human interactions can be a great motivator.

2. She Hits the Gym

In the gym, Anna demonstrates a landmine press, where she lifts a weighted barbell anchored at one end with one arm. This exercise is great for building shoulder strength, stability, and core engagement. The landmine press allows for a controlled range of motion while effectively targeting the upper body muscles.

3. She Drinks Coffee

Anna loves starting her day with coffee, which offers multiple benefits for fitness enthusiasts. Coffee can increase energy levels, improve focus, and enhance performance during workouts by boosting endurance and fat burning. A pre-workout coffee can also give you that extra push to stay active and alert.

4. She Loves the Sun

Exercising outdoors is one of Anna's favorite ways to enjoy the sun. Training in the sun not only boosts vitamin D levels but also improves mood and mental health. The fresh air, natural light, and exposure to nature can lead to a more enjoyable and effective workout experience.

5. She Shared This Post-Run Routine

After a run, Anna focuses on stretching and taking creatine. Stretching helps improve flexibility, reduce soreness, and prevent injury. Creatine supplementation supports muscle recovery, increases strength, and promotes faster recovery after intense physical activity, making it an essential part of her post-run routine.

Slovakian Alpine skier Petra Vlhova is taking her time recovering from a knee injury that knocked her out of competing for the rest of the season. Vlhova, 28, shared a video of herself wearing shorts and a black shirt, walking slowly and steadily on a treadmill, wearing socks but no shoes. “You will slowly move on...☺️,” she captioned the post. “The queen is back 🔥❤️‍🩹👑,” a fan commented. Here’s what Vlhova training and wellness regimen looks like, both in season and out.

1. Intense Training

Vlhova doesn’t really have any down time—when she’s not competing, she’s training. “The whole summer is one big preparation,” she told Pravda Sport. “I'm still just training. If I ski in the morning, I have heavy fitness training in the afternoon and I'm done in the evening. However, the most difficult are probably the runs, when my heart rate is high... I reached the bottom of my strength when I completed the motocross race in Žaškov and on the same day in the evening I ran the Night Run in Liptovský Mikuláš. The next morning it was very difficult… However, I realize that I have to pass it if I want to be good and rule the winter on skis. It's part of skiing life. And it was never easy.”

2. Krav Maga and Speed Skating

Vlhova’s unorthodox training methods include speed skating, tennis, kayaking, and Krav Maga. "Skiing is an outdoor sport and I think it’s not good to confine yourself to those four walls,” her Italian coach Livio Magoni told Olympic Channel. “A top skier needs to adjust to the different situations they face. When I work on her fitness I often come up with new exercises which are functional for her and her weaknesses, it’s a constant work in progress."

3. Motocross Fan

Vlhova loves motocross riding. “A lot of people think I'm just going for a ride,” she told Pravda Sport. “It is not true. I practice balance, coordination, I strengthen my stomach, legs and arms, and of course, it's also about courage. It's a good workout and I'm glad I can do something I enjoy in preparation. I'm not the only one. Austrian Marcel Hirscher and Henrik Kristoffersen also ride. Some may argue that it is dangerous, but I can also break my leg by stumbling. At least that's how I see it."

4. Love For Mikaela Shiffrin

Vlhova has deep respect for her competitor Mikaela Shiffrin, who hugged her after she made a mistake during a race in Maribor, Slovenia. “I have a big respect for Mikaela because for me she is a true champion: she won a lot of races and now she's the best skier in the World Cup,” she told Olympic Channel. “It was a nice hug: I just finished fifth, I made a mistake and I was really sad. She came and she gave me a hug and it was nice because sometimes you need it...We have a good battle all the time when we race so it was a nice gesture.”

5. Stronger With Age

Vlhova feels herself getting stronger with age. “After the season, we told each other in the team that I have to work on strengthening the upper part of the body, and that is what is happening,” she told Pravda Sport. “Every year I feel stronger, also because I am developing and getting older. It comes with age, I realize that I need to be stronger and stronger. After the holiday I have another week of hard training and then I will just maintain myself until the start of the season.”