Nastia Liukin, the celebrated former Olympic gymnast and 2008 all-around champion, embodies the essence of dedication and hard work. From her early start in competitive gymnastics at age six, influenced by her parents-both world-class gymnasts-Liukin has maintained a consistent commitment to fitness. Even after retiring from the sport and transitioning to a role as a NBC Sports gymnastics analyst, she integrates daily workouts into her routine. "I always feel better when I get in a workout," she affirms, emphasizing that even a brief 20- to 30-minute session can significantly impact well-being.
Core Strengthening Routine
In 2014, Liukin shared a simple yet effective fitness regimen perfect for on-the-go individuals. This routine, designed to strengthen the core, can be easily replicated at home.
The Circuit:
- Plank: Hold for 1 minute. If a full minute is too challenging, begin with 15- or 30-second intervals.
- Side Plank: Perform 20 repetitions on each side. Those new to the exercise can start by simply holding the plank pose without raising the leg.
- Russian Twist: Execute 20 repetitions on each side.
Liukin suggests repeating this circuit three times daily for optimal results.
Typical Fitness Routine
While Liukin acknowledges that running isn't her favorite activity, she recognizes its effectiveness for rapid conditioning. Her fitness regimen also incorporates exercises targeting the abs, arms, and legs, along with circuit training. She tends to avoid heavy weightlifting, preferring lighter weights of five to ten pounds when she does incorporate them.
Least Favorite Exercise
Liukin openly admits her aversion to running, a staple in her gymnastics training since the age of 10. The routine involved three-mile runs, approximately four times per week. Another dreaded exercise was rope climbing, often used as a consequence for lateness or misbehavior during training. The mere sight of a rope in a gym still evokes a desire to avoid it.
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Diet Principles
Liukin doesn't adhere to a strict diet but prioritizes clean eating. Her meals consist of ample protein, vegetables, and greens. She limits her carbohydrate intake, opting for brown rice or quinoa when she does consume them. Green juices are also a staple in her diet. While she doesn't regularly participate in week-long juice cleanses, she finds that a one- or two-day cleanse can effectively revitalize her. Her preferred green juice blend includes kale, spinach, celery, parsley, ginger, and occasionally apples for added sweetness.
Motivation Techniques
Liukin believes that the post-workout feeling is a significant motivator. Recalling the sense of accomplishment, improved mood, and enhanced confidence after exercising can encourage consistent workouts.
Favorite Indulgences
Despite her healthy eating habits, Liukin allows herself occasional treats. While she isn't drawn to typical junk foods like chips, she enjoys dark chocolate, believing that a small amount can be beneficial. She also enjoys cookies and frozen yogurt, particularly almond-milk ice cream as a dairy alternative.
Morning Routine
Liukin's mornings are structured to set a positive tone for the day. She starts with hot water and lemon, followed by a nutritious smoothie. Her go-to smoothie recipe includes almond milk, spinach, kale, frozen strawberries or a banana, and Vega vanilla protein powder.
Morning Workout Sample
When time is limited, Liukin prioritizes a quick yet comprehensive workout.
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- Treadmill Run: 20 minutes or 2-3 miles.
- Pike-Ups on Exercise Ball: At least 20 repetitions, focusing on core stability.
- Russian Twist: Targets the core muscles.
- Leg-Strengthening Lunges: Front-to-back and cross-over variations.
- Around-the-World Push-Ups: Push-ups performed while changing direction after each repetition.
Morning Rituals for Mental and Physical Well-being
Liukin's morning routine extends beyond physical exercise to include practices that support mental and emotional well-being.
- 7:00 AM: Wake up around 7:00 AM, allowing the body adequate rest.
- 7:05 AM: Drink a mug of hot water with lemon outside to benefit from morning sunlight, which helps regulate the circadian rhythm.
- 7:10 AM: Take a cold plunge for its numerous health benefits.
- 7:20 AM: Meditate while drying off in the sun, listening to motivational speeches or guided meditations.
- 8:15 AM: Prepare breakfast, choosing from options like overnight oats, eggs with avocado, or a smoothie, and enjoy a cup of coffee.
- 8:30 AM: Shower, incorporating dry brushing to stimulate the lymphatic system and ending with a burst of cold water to boost endorphins.
- 9:00 AM: Journaling before opening her phone or laptop to reflect on gratitude, mantras, dreams, and ideas.
Life After Retirement
After retiring from gymnastics in 2012, Liukin experienced a period of adjustment. She gained weight and felt lost without the structured training regimen she had followed for 22 years. Eventually, she rediscovered her rhythm and found new ways to stay active and healthy.
Wellness Philosophy
Liukin emphasizes the importance of treating the body with care, comparing it to an expensive car that requires high-quality fuel. She believes that consuming nutritious foods is essential for optimal performance and overall well-being.
Cooking and Dining Habits
Liukin acknowledges that her fiancé is a skilled cook, and she is working on improving her own culinary abilities. They prioritize organic foods, protein, and vegetables in their meals, while also incorporating complex carbohydrates like brown rice and sweet potatoes. They avoid consuming large amounts of pasta at night.
Evening Routine
Liukin recognizes the importance of unwinding and making time for self-care in the evenings. She avoids phones in the evening, especially past 8:00 PM, to minimize exposure to blue light. She enjoys cooking, particularly when she is in Detroit, and incorporates relaxation techniques like face masks and spa nights at home.
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Wellness Advice
Liukin advises finding an activity that you are passionate about to make exercise more enjoyable. She also emphasizes the importance of moderation and allowing yourself occasional treats.
Evolving Definition of Wellness
As she has gotten older, Liukin's definition of wellness has expanded to include longevity. She emphasizes the importance of taking care of your body to enjoy an active and fulfilling life for years to come.
General Approach to Wellness
Liukin's approach to wellness is centered on finishing what you start and enjoying the journey along the way, rather than solely focusing on winning. She prioritizes mental health, incorporating journaling and meditation into her routine.
Current Fitness Regimen
Liukin currently exercises three to five times a week, alternating between boxing, yoga, and Pilates. She avoids doing the same routine two days in a row and makes sure to get her blood pumping every day, even if it's just a few squats and push-ups in her hotel room.
Beauty Favorites
Liukin keeps her beauty routine minimal when she is not working, focusing on products that are gentle on her sensitive skin. She prioritizes hydration and uses makeup-removing wipes and hydrating mist when traveling.
Healthy Words of Wisdom
Liukin emphasizes the importance of not being too strict with yourself and allowing yourself occasional indulgences. She believes that moderation is key to maintaining a healthy and balanced lifestyle.
Staying Active During Every Season
Liukin emphasizes the importance of staying active during every season, regardless of whether you are training for the Olympics. She encourages finding activities that are fun and enjoyable, such as ice skating with friends.
No Excuses for Not Working Out
Liukin believes that there are no excuses for not working out, even if you don't have access to a gym. She suggests going for a run or walk outside, or doing squats and push-ups in your living room.
Recovery-Focused Training
Liukin is a proponent of recovery-focused training, emphasizing the importance of listening to your body and taking care of it after a grueling workout. She rehydrates with lots of water and celery juice, focuses on getting in a quality stretch, and spends time in an infrared sauna when she can.