Train like an Olympian: Kelsey Serwa shares her tips for getting fit and staying healthy

Olympians perform some breathtaking feats—many of which are top of mind a month after the winter Olympics in Sochi. But have you ever looked at an Olympian up close? Clear skin, bright eyes and well-muscled bodies are just the icing that comes from their years-long dedication to healthy eating and exercise. Case in point: Kelsey Serwa, 24, who took home the silver for ski cross in Sochi. Here are her top tips to take you through to summer sports, shorts and beyond.

Train outside your comfort zone
Serwa might know the slopes, but skiing is only one part of her exercise regimen. “We’ve been incorporating gymnastics into our training for the last few years to help with spatial awareness and teaching us how to fall properly,” she says. “The big thing about gymnastics is that it makes me nervous, and it’s learning how to push past those feelings and to trust your instructor—and try something new and nail it.” For instance, if you’re a runner, try taking an aerial yoga class, and if you’re a yogi, try hitting the weights.

Hydrate—all day long
Because hours of an athlete’s day are spent sweating, replenishing electrolytes is critical. “If you’re dehydrated, the fuel you take in is going to get pulled away from your muscles to keep your body hydrated,” says Serwa. “So you’re starving your muscles, basically. So that’s why it’s so important for us to stay hydrated and to keep drinking fluids throughout the day.” Serwa drinks up to a litre of ZICO coconut water each day (which she often uses as a base for smoothies; her favourite blend includes Greek yogurt, frozen blueberries, and spinach or kale), and an additional two to three litres of fluids like H2O.

Focus on the process, not the end result
Don’t let obsessive thinking about a fitness goal derail you. “What my sport psychologist taught me is that it’s so easy going to the Olympics and any big event and to just focus on the end goal, but that almost takes away from your ability to perform,” says Serwa. “So whenever you start thinking of that result, use that as an opportunity to think about how you can achieve that, so think about the process.” Instead of ruminating over a number on the scale, think about what steps will take you to a healthier place. “Think I’m going to start eating better, I’m going to do more cardio, I’m going to start working out at the gym. That’s how I’m going to get there.”

Imagine the feeling of crossing the finish line
Trinkets, photos, vision boards and mantras—there are many ways to keep your motivation high. For Serwa, though, none of those were necessary. “I visualized what it would feel like to come through the finish line at the Olympics and to have my family there,” she says. While you may have visualized what you’d look like in a certain outfit or how many people you’d impress by floating into a yogic handstand, have you ever tried to visualize what it feels like to be successful?

Accept setbacks
“The biggest thing for me, coming back from injury, is realizing that not every day is going to be the best day,” says Serwa. “Often you take two steps forward and one step back—and you get rates of improvement and then you plateau before you’re going to improve again. So it’s staying patient through those times of not seeing any change, or feeling terrible or feeling tired, and just knowing that the overall picture of it is heading in the right direction, as long as you keep with it.” Remind yourself that each and every step you take toward your goal is something to celebrate—even a 20-minute gym sesh, drinking extra fluids or making a healthy breakfast.

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