Laurie Hernandez captivated audiences with her talent and vibrant personality during her Olympic debut at the 2016 Summer Games in Rio. As part of the "Final Five," she secured a team gold medal and an individual silver medal on the balance beam. Since then, she has continued to inspire through various projects, including winning "Dancing with the Stars" and participating in the docuseries "Golden." This article delves into Laurie Hernandez's diet and exercise routine, exploring how she maintains peak performance while prioritizing her physical and mental well-being.
A Young Start in Gymnastics
Laurie Hernandez's love for gymnastics began at a young age when she watched the sport on television. Inspired by the power and grace of the gymnasts, she expressed her desire to pursue gymnastics to her mother, and her parents enrolled her in classes soon after.
Training Regimen
When in training mode, Laurie Hernandez follows a rigorous schedule. She practices five hours a day from Monday to Friday, with an additional three hours on Saturdays. To address any aches and pains, she also incorporates physical therapy twice a week. Before training, she utilizes Hyperice tools like a Hypervolt gun to warm up her muscles. For recovery at home, she uses Normatec leg compression.
The Olympics: A Dream Realized
The Olympics were always a dream for Laurie Hernandez, although she had no idea where that dream would lead when she first started gymnastics. Representing the United States on such a global stage was an honor, and she cherishes the memory of standing on the podium, listening to the National Anthem with "USA" on her uniform. She was particularly moved by the impact her presence had on the young Latinx generation, with parents sharing that their children were inspired to start gymnastics because they saw someone who looked like them at the Olympics.
Specialization in Gymnastics
Every gymnast has their own strengths, which makes the sport exciting to watch. Laurie Hernandez enjoys performing and engaging with the crowd, making the floor exercise one of her favorite events.
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Adapting Training During the Pandemic
When the Olympics were postponed due to the pandemic, Laurie Hernandez had to modify her workouts. She incorporated stretches and yoga at home to maintain flexibility, mentally rehearsed routines, and ran in her neighborhood.
Return to Competition
Laurie Hernandez choreographed her own Hamilton-inspired floor routine for the Winter Cup. Her goal is to enjoy the sport and compete for herself.
Golden: A Behind-the-Scenes Look
Laurie Hernandez is featured in "Golden," a docuseries produced by LeBron James and Maverick Carter's Uninterrupted. The series offers a behind-the-scenes look at the lives of Olympic hopefuls as they compete for a spot on the Team USA Women's Olympic Gymnastics team. Laurie Hernandez participated in the project because she enjoys working alongside her close friends.
Life Beyond the Olympics
After her successful debut at the Olympics, Laurie Hernandez took time off to explore other interests. She won "Dancing with the Stars," published two books, and hosted "American Ninja Warrior Junior." This time off was important for her to discover who she was outside of gymnastics. Her mother always reminded her that she was Laurie first, who just happened to do gymnastics, and that there was more to her than just one thing. Finding her love for dancing, acting, and hosting was rewarding and helped her realize that she still loved gymnastics.
Balancing Competition, Mental Health, and Creativity
Balancing her competitive nature with positive mental health and creative pursuits is extremely important to Laurie Hernandez. She is passionate about sharing and embracing mental health awareness. This was another reason why partnering with Little Words Project was a great fit.
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Little Words Project
Laurie Hernandez collaborated with Little Words Project to create a collection of bracelets featuring affirmations. Words have always had a significant impact on her, and she wanted to share her affirmations with others. She enjoyed creating the sayings on each bracelet and is excited to see others showing kindness to themselves and others by wearing them.
Overcoming Challenges
After returning to gymnastics, Laurie Hernandez suffered a knee injury just before the Olympic trials. Despite the setback, she remained determined. She emphasized that comebacks are often romanticized, but her coaches have been supportive, focusing on recovery.
Food-First Approach to Nutrition
Laurie Hernandez emphasizes a food-first approach to nutrition, focusing on fueling her body with nutritious foods to support her training and performance. She avoids calorie counting and instead listens to her body's needs.
Breakfast
On days when she doesn't practice until the afternoon, Laurie Hernandez enjoys a hearty breakfast of scrambled eggs, turkey, and cheese. On mornings when she has other commitments, she opts for a quicker option like yogurt or fruit. She often prepares oatmeal the night before. Almond milk is a staple in her diet, appearing in her coffee, oatmeal, cereal, and eggs.
Lunch
Laurie Hernandez's lunches are typically light to accommodate her training schedule. She often has a salad with grilled chicken or turkey, nuts, and fruits.
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Dinner
Her go-to dinners consist of carbs, vegetables, and a protein. She prefers brown rice or quinoa for carbs, grilled chicken or salmon for protein, and a variety of vegetables.
Snacks
Laurie Hernandez is a snacker, but she has learned to balance snacking with eating larger meals. She snacks on fruits like berries and bananas, as well as nuts. She avoids protein bars and prefers to make her own snacks with granola, honey, and chocolate chips.
Listening to Her Body
Laurie Hernandez's nutrition strategy revolves around listening to her body and finding what works for her. She doesn't count calories but is mindful of what she eats. She adjusts her intake based on her body's needs, eating more carbs when her body craves them.
Mental Health Journey
Laurie Hernandez has been open about her mental health journey, including her experiences with anxiety and depression. She grew up in a household where feelings were openly discussed, and her mother, a social worker, taught her coping mechanisms for dealing with nerves before competitions.
Seeking Support
Throughout her gymnastics career, Laurie Hernandez consulted with sports psychologists, which helped her understand how her brain works when she is nervous. After taking two years off from gymnastics, she experienced depression and sought help from a therapist.
Self-Care Rituals
Laurie Hernandez has developed self-care rituals to manage her mental health. When she feels anxious, she goes for a run or drive. When dealing with depression, she focuses on relaxation. She emphasizes the importance of being in tune with her feelings and identifying what she needs at the moment.
The "Human Emoji"
Laurie Hernandez is known as "The Human Emoji" because of her expressive faces during her routines. While her positivity is genuine, she acknowledges that it can be challenging to maintain that persona when she is struggling. Communicating with her family, friends, and colleagues has been helpful.
The Importance of a Support System
Laurie Hernandez emphasizes the importance of having a support system. Her sister is her go-to person, offering encouragement and guidance. She believes it is crucial to have someone who sees you beyond your lows.
IDONTMIND Ambassador
As an IDONTMIND Ambassador, Laurie Hernandez is opening up about her mental health to inspire others. She designed a limited-edition IDONTMIND tee featuring flowers, symbolizing the need to care for one's mind and body.
Overcoming Eating Disorders
Laurie Hernandez has also been open about her past struggle with an eating disorder. She focuses on fueling her body with what it needs instead of counting calories. She advises others in recovery to be patient with themselves and to understand what makes them feel good.
The Heart-Body Connection
Laurie Hernandez emphasizes the importance of keeping the heart healthy through exercise. She highlights that the heart is a muscle that can be strengthened through cardio exercises like running, biking, and swimming.
Physical Fitness Routine
Laurie Hernandez incorporates warm-up exercises, cardio exercises, strength exercises, and flexibility exercises into her routine. She also demonstrates seated exercises for those who may have limited mobility. She encourages everyone to find an activity they enjoy and practice it regularly.
Mental Exercises
Laurie Hernandez emphasizes that mental health is connected to physical health. She suggests that practicing mental exercises every day can train your brain to feel things in a healthy way. Meditation and yoga can help calm the mind and regain focus. She recommends practicing mindfulness by paying attention to your surroundings and attaching happy thoughts to daily activities.
Self-Reflection
Laurie Hernandez believes that self-reflection is a skill that can improve overall well-being. She encourages individuals to reflect on their communication, relationships, and personal goals. She recommends keeping a journal or diary to write about thoughts and feelings.