Nastia Liukin: How to Live a Balanced Life




Nastia Liukin is a five-time Olympic world champ, but since she retired in 2012, her fitness routine has changed to fit her new lifestyle. Today, Nastia shares with us her fitness and health tips for mindful living!

Create your own morning routine
I’m definitely a morning person—I tend to wake up as the sun is rising and start my day with a cup of hot water and lemon. I like to take a few minutes to stretch and embrace the serenity and stillness of early mornings. I usually make an almond milk latte and eat a healthy breakfast before I get my workout in.


Find what workouts work for you
Before I retired, I would work out 6 days a week, up to 7 hours a day. I used to do mostly gymnastics work and pair it with some cardio, strength and flexibility exercises. But now I just work out at my gym, Equinox. I mostly run on the treadmill. It’s not my favorite exercise, but it’s the most effective for my body type. Aside from that, you can find me either spinning away at SoulCycle, or at a local Pilates or hot yoga class.

When I was a gymnast, I worked out to be able to compete. Now, I work out because I love the way it makes me feel. Exercise brings balance and order to my life. It’s important to find what exercises work best for you and incorporate them into your life in a way that makes sense. While my early workouts I tend to do alone, I usually go with friends to classes like SoulCycle or Pilates. That way I am able to get my sweat in while catching up with friends.


Eat a balanced diet with lots of colors on your plate
I have always loved to eat healthy—the more veggies and more color on my plate the better! I try to eat a balanced diet with some complex carbs and lots of proteins and veggies. I tend to stay away from red meats, but I love fish. On a typical day, I will have a hearty breakfast, either eggs or oatmeal with berries. Then for a mid-morning snack I usually have nuts or a pack of nut butter at hand—Justin’s single-serving packs are the best! For lunch I tend to have a protein with lots of veggies, like grilled fish with broccoli or sweet potatoes with cinnamon sprinkled on top. For dinner, I keep it light, like a salad with veggies and quinoa. I also love fresh-pressed green juice, with lots of greens like kale, spinach, celery, apple, and ginger.


Don’t skimp on the water and healthy fats
People always wonder how to get a glowing complexion and healthy hair and nails. Oftentimes the simplest answers are the most overlooked. I’ll tell you my little secret: water! Staying hydrated is my number one tip for healthy hair and skin. That’s why you can always find a water bottle by my side. I also like to get in my essential nutrients from food, like omega 3’s and 6’s. I eat healthy fats like avocado, salmon, almonds, etc. Coconut oil is great for cooking and for moisturizing as well! I sometimes use it on my hair tips as an overnight hydrating treatment.


Find a way to make each day count
Take a few moments to notice the little things, smile at strangers, enjoy a smoothie by the park! It’s easy to get caught up in the frenzy of everyday life, so don’t forget to pause, take a deep breath, and put on a smile to conquer each and every day!

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