Health & Lifestyle + Healthy Q&A's + Lifestyle

Day On A Plate: Stephanie Rice

24 April 2018
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As a three-time Olympic gold medal swimmer, Stephanie Rice knows a thing or two about success. Since hanging up her bathers, Stephanie has turned her energy into mental performance coaching and sharing her knowledge on health, fitness and wellbeing. She’s created The Magical Mentoring Program and co-authored The Art of Wellness to inspire others to live more happy, healthy and fulfilling lives. Here, she shares an insight into her morning routine and daily regimen.


Tell us a little bit about yourself…

I’m a triple Olympic gold medalist swimmer and a mental performance coach. Aside from my coaching work with clients, I’m thrilled to partner with incredible global brands and inspire people to live healthy, positive lives.


What was the ‘ah-ha’ moment that inspired you to get into health and wellbeing?

As an athlete, it was important to know what fuel I was putting into my body and to understand which foods helped me perform at my best. I guess you could say that I’ve always been interested in food and nutrition. Since finishing my athletic career, I see food very differently. I now eat a mainly vegan diet and enjoy experimenting with different foods and nutrition plans that best serve my body. I believe it’s really important to listen to your body intuitively each and every day, so you can best serve yourself and your ever-changing life.


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This morning when I woke up I told myself “today’s a new day. So don’t allow the way you felt yesterday to influence and effect you today.”Turns out, that even though today wasn’t “perfect” it was definitely a great step forward. To all the people who messages me overnight saying that you too had a crap day yesterday, know that everything happens for a reason. And that sometimes those harder days are given to you as a blessing … allowing you the chance to step up and see things differently. To no longer allow yourself to be a victim of your circumstances and rather start taking charge of your mind and the way those circumstances make you feel. You are the only one that can think the thoughts in your mind and choose to feel the way you feel at any given time. So if you are able to conitunally practice improving your mindset and CHOOSING to feel a certain way, even in harder times … then life is sure to be enjoyable and fun for you.

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Talk us through a typical day in your life.

Almost every day is different for me, but a standard day at home with not commitments, starts around 7.30am. As soon as I get out of bed I use my tongue scraper. After that I drink 600ml of water, sometimes with half a lemon and make myself a lemon tea. My lemon tea consists of half a lemon, hot water and a spoonful of coconut oil.

While I’m drinking that I make my bed and follow Tim Ferris’ journalling advice, which is listing three things I am grateful for and three things I want to achieve that day. I find this is the perfect way to frame your mind for success and optimism.



After that, I make a Nespresso black coffee and head downstairs to my little home gym and do a 20 to 30-minute bodyweight workout. I have created some on my YouTube channel @itsstephrice for people to follow along with as I’m always asked about this.

After my workout, I sit on my yoga mat and do Tony Robbins’ morning priming. He talks you through a process of visualising a moment you are incredibly grateful for, then visualising three things you want to achieve in the next six to 12 months. You can find Tony’s video on YouTube – I highly recommend it!


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REAL TALK ABOUT EXERCISE: Such a beautiful day today … the perfect weather for a little outdoor balcony workout. Many people ask me how much I workout nowadays and what kind of exercise I do. Generally I workout on my balcony, where I have an 8kg kettle bell, skipping rope and 1kg ankle weights. With this very minimal amount of equipment I am able to do a variety of movements that keep me lean and toned. The goal for me is to mix up the movements continually, so my body is always guessing & targeting a variety of muscles. This, in my opinion, is the most effective way to workout and gets the best results. I either create my own workout routines & exercises for the day (as I know sooo many different ones from all the years of training) or follow along to some great YouTube sessions if I want to switch off and just follow along. Typically, I workout 5 days a week for around 25mins in total. Some weeks I could workout 6 days a week, others maybe only 3, it's just depends what I have going on at the time. This is obviously very different to my Olympic protocol of 7hrs a day, 6 days a week, which has taken me time to be ok with. Some days I do more, like 35-40mins if I go to the gym or maybe only 15mins if I'm travelling or have other things on that are a priority. The key to lasting success with your workouts is to STAY CONSISTENT and make them WORK FOR YOU! Don't allow other factors to continually take you away from your health and fitness goals and don't rely on will power & motivation to get you moving … because that will always come and go. Find something you love about the exercise you do. Like the feeling you get when your muscles are tight and shaky, or the feeling of sweating out those toxins, or simply find a form of exercise that is fun and enjoyable for YOU. Don't just follow along to a "plan" because it's what everyone else is doing, do what SERVES YOU.

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After this non-negotiable morning routine, it’s usually 10 am, so I shower and make myself a protein shake using Tropeaka Vanilla Protein powder, water and almond milk. Then I get my work things and head to NoDo café here in Brisbane – my local office, haha! – and do work for my mentoring program, The Magical Mentoring Program, or admin work for upcoming deals and trips.

While I’m there I always get the best lunch of steamed greens, marinated tofu, crumbed mushroom, avocado and kimchi – it’s super healthy and filling. After that, I head home and continue on with office work for another few hours.Around 5.30pm, I shut it all down and prepare dinner. At the moment, dinner is usually beans or lentils, fresh greens and veggies, topped with almonds or peanuts, tamari or nutritional yeast. I like to eat dinner around 6.30pm as it’s best for my digestion before bed.


After that, my partner and I usually watch some type of TV show for an hour or so, while having some coconut yoghurt with a teaspoon of peanut butter.

Before bed, I shower, turn my devices on aeroplane mode and get ready for bed. I like to read for 15 minutes to slow down and I usually fall asleep around 11 or 11.30pm.


Coffee or tea?

Coffee, for sure!


What is your indulgence of choice?

Dark chocolate. At NoDo, my fave café, they make baked dark chocolate gluten-free doughnuts … and my gosh, they are amazing!


What are three foods you can’t live without?

Fresh greens, coconut oil and either chocolate or tahini.


What’s your go-to snack for those days on the run?

I love having celery and almond butter – it’s so good. I also like to have some crackers and almonds readily available.


Do you have any words of advice or tips for those starting out on their health journey?

Long-term success is created by taking consistent action towards your goal. Don’t feel that you have to transform your diet, exercise and mindset all in one go, just take it one step at a time and be kind to yourself along the way.

It’s also important to identify why you want to make a change. Ensure that you’re doing it because you want a better result for yourself and not because you have to change in order to be accepted, good enough or loved. Taking action from a place of positivity and kindness is always going to produce long-term results, because you’re doing it for you!



To find out more about Stephanie and her upcoming work, head to her website.

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