Lieke Klaver is heating up Ibiza in her workout clothes. In a new social media post the track and field star flaunts her amazing figure in a two-piece exercise set while taking a break from her bikini and going for a hike on the Spanish island. “Ibizzzzzza 💛💛💛💛,” she captioned the series of Instagram snaps. “You are so beautiful!♥️,” commented one of her followers. “The cutest mermaid 😍,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
1. Strength Training and Cardio
Lieke explained to the Holland Herald that she trains six days a week for 11 months of the year. Every morning she does two hours of speedwork or endurance training, then takes a short break. In the afternoon she does weight training for two hours. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
- Develop strong bones
- Manage your weight
- Enhance your quality of life
- Manage chronic conditions
- Sharpen your thinking skills
2. Sleep
As an athlete, Lieke understands the importance of rest. “I go to bed early to make sure I get my eight hours of sleep,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
3. Self-Care
She also discusses self-care. “Personally, I think that working hard is great, but only if you balance it with downtime. Everybody’s tired sometimes or has an off day occasionally; we’re all human. Let’s just be honest and open about that,” she said. A few of her go-to routines include breathwork and talking to a sports psychologist every three weeks. “During a competition, there’s a series of steps I need to go through. It helps to visualize these beforehand. We also discuss possible scenarios, such as what to do when a competitor overtakes me.”
4. Coffee
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“I’m a huge coffee lover,” Lieke confesses. “I have a great coffee machine at home and I’m quite good at making latte art; you could call it a serious hobby. As far as coffee places go, Prut, a cosy location with friendly staff in Arnhem, is my favourite.” According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.
5. Reading
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She is also a reader. “I like to read, and I rotate between self-study books, about psychology or mental wellness for example, and fiction. My favorite Dutch writers are Adriaan van Dis and Arthur Japin. The latter wrote In Lucia’s Eyes, which is about Casanova’s great love Lucia. It’s my favorite book,” she says. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals.
6. Healthy Diet
She also stresses the importance of a healthy diet. “I think of my body as a group of cells that require an optimal environment to function. So, I must ensure that I get the right nutrition and limit my sugar intake. But I do allow myself to indulge in a sweet treat every now and then. By listening to my body, I’m completely tuned in to what it needs,” she says.
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