What We Can Learn from an Olympic Athlete

Hong Kong Olympic swimmer Yvette Kong knows a thing or two about working out – both physically and mentally. “The year leading up to the Rio Olympics, I trained intensively for on average 30 hours and logged about 40-50 kilometers in the pool every week. I paired this with meditation and gratitude checks, especially during bleaker days, as a reminder to keep my life in perspective in a world driven by ambition.”

Here, Kong shares her top five fitness and wellbeing learnings with Lane Crawford.

“Wellbeing starts with your mind. Strengthen your muscle for gratitude by practicing. It can be as simple as counting three blessings a day.”

“Fix your posture. By just standing or sitting upright, your body sends subconscious feedbacks to the brain, elevating your mood and productivity. Try posing like a superhero for 10-15 seconds and see what it happens. (Disclaimer: “power-posing” was originated by Amy Cuddy whose Ted-talk I highly recommend!)”

“Eat well and don’t starve yourself! Counterintuitively, your body stores fat when it gets hungry. Having good food-awareness is crucial as food intake directly affects us. I really enjoyed getting tips from the book “Food Rules” written by my college professor Michael Pollan.”

“Consistency is key - whether to your fitness plan or diet. It may be challenging, but stick to it and you’ll start noticing the difference.”

“As the old saying says, “Do what makes you happy.” Even for just a small period each day - you deserve it. Personally, I really benefited from this kind of self-care.”

The Daily Workout and Diet of An Olympic Swimmer

5:00am Wake up, drink a protein milkshake prepared the night before

5:45 - 8:15am Swim training

9:00am - 11:00am Have a snack of yoghurt with chia seeds, nuts and berries, then go for a weight lifting session

12:00pm Lunch consisting of a big portion of good quality carbohydrates, meat and a large green salad

12:30 - 2:30pm Rest or sleep

2:45 - 5:15pm Have a snack, such as tuna salad, and go back to swim training

6:30pm Dinner of protein, carbohydrates and cooked vegetables

7:00pm Clean up, prep for meals next day

8:00pm Eat a small snack

9:00pm Lights out

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What We Can Learn from an Olympic Athlete 5 Fitness and Wellbeing Hacks from Yvette Kong

The Daily Workout and Diet of An Olympic Swimmer

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