Olympic Swimmer Simone Manuel In Team USA Gear Shares Gym Selfie

Olympic gold medalist Simone Manuel is preparing for Paris 2024 by hitting the gym, lifting weights, and (of course) swimming. Manuel, 27, shared a picture of herself wearing black patterned shorts and a Team USA shirt, posing for a selfie in a gym surrounded by strength training equipment. “Week 1 ✔️💙🗻❄️,” she captioned the post. “Keep it going Simone we are all cheering for you to come back stronger and better. 💪🏽🏊🏽‍♀️,” a fan commented. Here’s what Manuel’s diet, exercise, and training regimen looks like. Spoiler alert: It’s intense!

1. Swimming Training

Manuel trains for 20 hours a week and takes Sundays as her rest day. “I do doubles on Mondays, Tuesdays, and Fridays, with one swim practice in the morning and another in the afternoon,” she told Equinox. “I spend a total of three hours in the pool each of those days. On Wednesdays, I do a light swimming routine. Thursdays and Saturdays, I’m in the water for up to two hours each.”

2. Lifting Weights

Manuel lifts weight for one hour on Mondays, Wednesdays, and Fridays. “Every session starts with ankle and quad stretches,” she told Equinox. “Then I’ll do a second warm-up that focuses more on activation, which might include dead squats, hangs on the pull-up bar, or shoulder stability work. For that, I’ll lie on my side and do lateral raises with a weight to prep those muscles.”

3. Swimmer’s Strength Training

Manuel’s weight training regimen is designed to complement her swimming. “I try to hit the shoulders, core, and legs in every strength workout because they’re all really important for swimming,” she told Equinox. “I’m a sprinter, so I mostly do powerlifting to make me more explosive. I really like heavy barbell squats and cleans. To avoid putting on too much muscle, I keep the reps low, completing five or six sets of two reps each. I usually superset those with plyometric work like high jumps or medicine ball throws and slams.”

4. Protein and Fats

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Manuel loves a protein and healthy fat-packed breakfast. “My favorite breakfast is avocado toast with over-medium eggs,” she told NBC Olympics. “Lunch is usually a nice salad with chicken or salmon. And dinner can be pasta or rice and beans with another nice salad. I also love Greek yogurt and fresh fruit for snacks as well as acai and smoothies.”

5. Advice For Swimmers

Manuel has good advice for aspiring professional swimmers. “Get in the pool and get proper swim lessons,” she told NBC Olympics. “Continue to work at your craft. Believe in yourself and don’t let anyone or anything stand in your way. You can do anything if you believe in yourself and work hard to achieve your goals. I’m working to inspire more minority swimmers to get in the sport. But I’m hoping that I have inspired many others outside of my sport.”

It was a truly historic moment when Simone Manuel claimed gold at the 2016 Rio Games, and now she’s heading for the 2024 Paris Olympics to hopefully do it again. Manuel, 27, is sensibly taking time for herself in the run up to the competition by enjoying beach days and sunshine. The athlete shared pictures of herself strolling on a beach, wearing black shorts and a t-shirt. “Grounding with a sighting of Shamu 🐳 ☀️ 🏖️,” she captioned the post. Here’s how Manuel stays fit, happy, and focused.

1. Balanced Life

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Manuel tries to live a balanced life as an elite athlete. “Balancing my mental and physical health really is a daily practice and I don’t always have it together,” she told Sports Illustrated Swimsuit. “I wish I did, but I’m only human, and so it’s really about understanding when I may not be in a good place or when I might be struggling, and having the awareness to use tools to help me get out of that place.”

2. Dream Big

Manuel has always had high standards for herself. “I’ve always been a person who likes to dream big, who has very aggressive goals,” she told AP. “It would be unfair of me to lower my standards. but at the same time, I do have to give myself grace because this journey is like no other that I’ve ever had in this sport.”

3. Importance of Rest

Manuel wants to emphasize the point that rest is necessary for all athletes. “I think especially as athletes, we sometimes think that taking rest is a sign of weakness, but with the grueling and daunting schedules that we have, it’s really important to listen to your body, but also your mind when you need to take some time for yourself,” she told Sports Illustrated Swimsuit. “Sometimes you can feel pressure to continue to train hard or push your body to limits that are far beyond what it should be reaching, and I think it’s really important to advocate for yourself when you do need that rest."

4. Swimming Foundation

Manuel launched a foundation to encourage people of color to swim. “We’re not going to see more diversity in the sport if it doesn’t start at the grassroots level,” she told AP. “Swimming should be something that’s really positive within the Black community, but historically it hasn’t been.”

5. Head Above Water

Manuel is incredibly proud of her TOGETHXR documentary Head Above Water, which tells Manuel’s story. “I just hope that people take away bits and pieces of the story that can relate to their own personal life to better know how to manage it, but to [also] know that they’re not alone,” she told Sports Illustrated Swimsuit. “I think that is one of the most important things—so many people in this world deal with some of the same things in different ways and to have a sense of community and [to] know that you’re not dealing with [your struggle] alone, I think is something that is really special.”

Gymnast Olivia "Livvy" Dunne is channeling that back-to-school feeling in her swimsuit. The LSU and social media superstar just shared a fantastic new image of herself in a black swimsuit prostrated on the back of a boat, with stunning blue waters behind her. “There’s 104 days of summer vacation til school comes along just to end it…” she captioned the picture, quoting “Today Is Gonna Be a Great Day” by the band Bowling for Soup, aka the theme song from the Disney animated series Phineas and Ferb. How does the 20-year-old phenomenon stay in shape? Here’s how.

1. She Dedicated Her Childhood to Training

Despite the photo of Dunne looking like she’s enjoying the dog days of August in some exptiing location, taking in the sun, she has worked incredibly hard her entire life. “I pretty much sacrificed my summers, those pool days, those beach days with their friends. I was in the gym training,” Dunne told the Today Show.

2. She is a Hit on Social Media

Dunne posts photos of herself dancing and sunbathing, which have made her an Internet sensation, both as a talented athlete and as a pin-up queen. “As a woman, you're not responsible for how a man looks at you and object defies you. That's not a woman's responsibility,” Dunne told the Today Show. She did add: “There are some people occasionally that do reach out, and it is a bit concerning….They gave us some new rules for US athletes just to keep us safe, to not go into the stands after meets, and we have a new security person that travels with us.”

3. She Has a Great Support System

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“When it comes to what you have on your plate, you've got athletics, you've got class, oh by the way, you have NIL”—that means “name, image, and likeness,” which she can monetize. “How do you go about managing all that?” asked a reporter from On3. “I would say having a good support system is so important,” she answered. “My family, they stand behind me and my mom, she helps me, my sister, she helps put together videos and sends it to the brand while I'm at practice or competing. So she's definitely a huge component in my everyday life and helping me with these brand deals. But having a good support system and compartmentalizing your day so you don't get overwhelmed.”

4. She Swims

Swimming offers a plethora of health benefits for both body and mind. It's a low-impact exercise that enhances cardiovascular fitness, strengthens muscles, and improves flexibility. The buoyancy of water reduces stress on joints, making it suitable for all ages and fitness levels. Regular swimming can aid in weight management, promoting calorie burning and increased metabolism. Moreover, it's an effective full-body workout that engages various muscle groups, enhancing tone and endurance. Beyond physical advantages, swimming also boosts mental well-being through its meditative rhythm and soothing effects. Overall, swimming is a holistic activity that fosters vitality, strength, and a tranquil mind.

5. This is Her Plan to Be Successful After Graduation

“I have one more year of school at LSU and one more year of gymnastics, which is insane to me. So I'm hoping just to have a good last year at LSU. But after school, I would definitely like to have my own brand. Yes, I love working with brands, but I would like to have my own thing, my own product one day. And I'm not sure exactly what that is yet, but I definitely feel like I can do something entrepreneurial, so I would like to have my own product,” she told On3.

Volleyball star Kayla Simmons is taking advantage of the beautiful weather and beaches in Southern California. Simmons, 27, shared a picture of herself posing in the surf in a halter-neck one piece swimsuit, her hair loose around her shoulders. “Absolutely gorgeous,” one commenter said. How does she stay so fit? Read on to see 5 ways Simmons stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. Swimming With Sharks

Simmons loves swimming and snorkeling, and even dives with sharks. “Some people might be surprised to know that I grew up on a farm and I’m also a country girl at heart,” she says. “I also love diving with sharks in my free time. I’ve always been obsessed with sharks and ocean conservation!”

2. She Plays Tennis

Simmons enjoys playing tennis. “Tennis helps regulate serotonin — a brain chemical linked to functions such as sleep cycle, appetite and your emotional state. Having trouble sleeping or keeping your emotions in check? Hit the court!” says Arun Pant of the Columbia Association.

3. Squat Queen

Simmons frequently posts videos and pictures of herself doing squats and other lower-body exercise moves. "Next to breathing and walking, squatting represents a very useful movement for humans of all ages, life stages, and athletic pursuits," says trainer Nate Helming. “If done correctly, it engages virtually every muscle from the neck down, primarily your powerful glutes, hamstrings, and quads but also the supporting musculature to stabilize the spine, hips, shoulders, and feet.”

4. Resistance Bands and Weights

Simmons uses resistance bands and weights as part of her workouts. “As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time,” says the Mayo Clinic. “As your muscle mass increases, you'll likely be able to lift weight more easily and for longer periods of time.”

5. Self-Confidence

Simmons says she has learned to love her curves and have confidence in herself. “It’s all about feeling confident about yourself and being happy with who you are!” she says. “When I set my mind to something, I put my all into it. And physically, [I] really like my smile!”

Olympic gold medal winner Katie Ledecky is doing what makes her happiest—spending time in the water. The champion swimmer, 26, shared a picture of herself posing in the pool, her aquamarine swimsuit the exact same color as the crystal clear pool water, and wearing a silver Olympics necklace to perfect her look. “I’ve always loved a good summer swim 💛☺️🏊🏻‍♀️,” she captioned the post. How does the athlete stay so strong and fit? Here are 5 ways Ledecky maintains her impressive physique, in season and out.

1. Swimming and Sundays Off

Ledecky trains incredibly hard, with Sunday being her only full day off. “On a hard day, I'll have two swim practices and a weight session,” she says. “I swim twice a day, four times a week and once a day, twice a week and then I have Sundays off. I swim nine to ten times a week and then three weight sessions per week. The only day that I don't train is Sundays so even right now when I'm taking a little bit of time off, I'm trying to stick to a pretty regular routine. So oatmeal for breakfast, some sort of egg sandwich for lunch, or eggs with toast and then dinner is what varies the most but it is either carbs or some sort of protein: chicken, steak, salmon, something along those lines.”

2. Training Diet

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Ledecky starts the day early, and enjoys food that fuel her workouts. “On a really busy day I would wake up around 5:30 a.m. and have some light breakfast, like oatmeal with a banana, and head to practice and do my swim practice,” she says. “Then have chocolate milk and maybe a banana or a granola bar. I then do my weights session and then have some sort of lunch, usually some eggs, maybe an egg sandwich. I usually have a pre-afternoon practice snack, some Greek yogurt with granola is a typical snack for me with some berries. Then I have afternoon practice from maybe 3-5 p.m., and then I'll come back home and make dinner, and maybe an evening snack, a little bit later as well.

3. Strength Training

Ledecky does deadlifts, squats, pull ups, and chin ups at the gym. "It's pretty full-body because that's what swimming is," she says. "I think core strength is incredibly important in swimming — it's that connecting piece between your arms and legs. So we work on strength and we work on power because you have to have that power coming out of the starting blocks and on all of the turns, as well as a good jump."

4. She’s a Napper

Ledecky says regular naps are an important part of her day. “Many people don’t realize this about me because I’m a professional athlete, but I love naps,” she says. “I’d say that athletes are probably the biggest nappers of all time. If I have the time during the day, I’ll definitely squeeze in a nap to recharge for the next workout. When I wake up, it’s usually lunchtime, and I’ll opt for something light and simple: a salad, sandwich or wrap with chicken and avocado. I definitely need protein throughout my day.”

5. Self-Care Before Competition

Ledecky and her teammates always shave before a competition. “Before racing and before a big meet, it's really important to make sure you're doing all the little things right and getting as much rest as you can,” she says. “A big thing for [my team] is the night before a competition starts, we all shave and so that's when I use my Bic Solei razor. We have a shaving party and we played cards, and after we did that of course we all get to bed super early. It's a lot of fun being with Team USA and we just keep things light.”