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.
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!
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.
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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!
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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.
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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.
