Ever wondered how an Olympic champion starts and ends their day? These elite athletes understand that success isn't just about training hard. Generally, they understand that it’s also about maintaining a balanced and healthy lifestyle. From their early morning rituals to their evening wind-down, let's have a look and observe the daily self-care routines that keep these champions at the top of their game.

Morning Routine: Energizing the Day

• Wake Up Early: Olympic champions are often early risers. They start their day with the sunrise, to maximize their training and recovery time.

• Hydration First: Upon waking, the first step is hydrating. A tall glass of water kickstarts their metabolism and rehydrates their body after a night's sleep.

• Stretch and Meditate: A quick stretching session followed by a brief meditation helps prepare their body and mind for the day ahead. This practice enhances flexibility, reduces stress, and boosts mental clarity.

• Balanced Breakfast: Breakfast typically consists of a balanced meal with lean protein, whole grains, and some fruits and vegetables. Think scrambled eggs with spinach and whole-grain toast or a smoothie packed with berries, banana, spinach, and a scoop of protein powder.

• Skincare Routine: Before heading out, real champions apply sunscreen with at least SPF 30, even on cloudy days, according to the regional UV index. Protecting their skin from the sun’s harmful rays is crucial, especially for those training outdoors.

• Training Time: The morning session usually involves rigorous training tailored to their specific sport, ranging from strength training and cardio to skill drills and technique improvement.

Midday Routine: Maintaining Momentum

• Post-Workout Recovery: After the morning workout, a recovery shake with protein and carbohydrates helps refresh energy stores and repair muscles.

• Hydration and Nutrition: Throughout the day, staying hydrated remains dominant. They drink plenty of water and consume small, nutritious snacks like nuts, yogurt, or fruit to maintain energy levels.

• Lunch Break: Lunch is a nutrient-dense meal, often including lean proteins like chicken or fish, complex carbs like quinoa or sweet potatoes, and a variety of vegetables. Usually, athletes keep their lunch as-light-as-can-be to keep the high energy for the rest of the day. 

Evening Routine: Winding Down

• Second Training Session: Depending on their training schedule, some champions have a second, lighter workout in the evening. This could involve flexibility training, light cardio, or technique refinement. Can you imagine having 2 training sessions on the same day?

• Dinner Time: Dinner is another balanced meal, focusing on lean proteins, healthy fats, and lots of vegetables. A favorite might be grilled salmon with a side of quinoa and steamed broccoli. Clearly, even Olympic champions have their cravings and “foody” sessions, sometimes dinner is the preferred timing for such a meal.

• Relaxation and Recovery: Post-dinner is time for relaxation and recovery. They might take a warm bath with salts to soothe sore muscles, followed by foam rolling or light stretching. Of course, some of them will be satisfied with a nice quick shower, maybe even a cold one to refresh their skin. 

• Evening Skincare and Self-Care: Before bed, they follow a thorough skincare routine, removing any sweat and dirt from the day, and applying moisturizer to keep their skin healthy.

• Mindfulness and Journaling: Many champions practice mindfulness or write in a journal before bed. Reflecting on their day helps them process their experiences and set positive intentions for the next day. Emotional processing is undoubtedly a key element along an athlete’s career. 

• Sleep Hygiene: Olympic champs prioritize sleep, aiming for 8-9 hours per night. A consistent bedtime, a dark and cool sleeping environment, and avoiding screens an hour before bed are all part of their pro-sleep routine to ensure restful & restorative sleep, which is an essential part of their recovery. 

By maintaining these comprehensive morning and evening routines, Olympic champions ensure they stay at peak performance both physically and mentally. Their dedication to self-care not only fuels their athletic achievements but also promotes long-term health and wellness. While it might seem threatening to maintain such routines, once you gradually create your own routine, with time it becomes easier to maintain to the point it becomes a second nature.

So, whether you're aiming for a gold medal or just looking to live a healthier life, there's plenty we can learn from the discipline and mindful routines of these athletes. And even if the daily routines are not your cup of tea right now, we can all still be inspired from the courage and devotion of these amazing people to reach their goals and achieve great dreams. Here’s to living like a champion, one balanced day at a time!