Michellie Jones is not just a name in the world of triathlon; she is a legend who has transitioned from an Olympic silver medalist and Ironman World Champion to one of the most respected coaches in the sport. Although she no longer competes at the professional level, Michellie continues to influence the triathlon community through her coaching, where she applies her extensive experience to mentor the next generation of athletes.
Location
Carlsbad, California
Favorite Fruit or Vegetable:
Avocado
Personal Motto?
Dream it… Believe it… Live it!
Favorite Book:
I actually love reading autobiographies
Favorite Exercise:
Swim, Bike, Running, and riding my horse.
Favorite Way to Center:
Walking my dog Max “The Mini Pin”.
Michellie’s Daily Routine while training:
- 5:20 AM – Wake up and stretch
- 6 AM – Run 60min
- 7:15 AM – Breakfast of oatmeal and blueberries
- 8:30 AM – 10:30 AM – Multitask, run multiple cycles of muscle stimulation and work on computer
- 10:30 AM – 12:30 PM – Ride my horse
- 12:30 – 1 PM – Lunch of egg whites with broccoli and avocado on wheat toast
- 1 – 3 PM – Work on computer
- 3 – 4:15 PM – Bike ride on Wahoo Kickr
- 4:15 – 4:30 PM – Protein shake
- 4:30 – 5 PM – Walk my dog Max
- 5 – 5:30 PM – Stretch and exercises
- 5:30 – 6:30 PM – Dinner
- 6 30 – 9 PM – Spend time relaxing
- 9 PM – Snooze
What about your daily routine is special?
Consistency and balance and not being afraid to let something go if it doesn’t fit.
What is your favorite highlight of the day?
I definitely love spending time with friends, munching on homemade tacos (my friend Raja makes the best)… and drinking a great margarita with freshly squeezed limes.
What is your favorite part about living a healthy lifestyle?
The ability to get out and feel good.
Describe your sleep ritual.
I am early to bed so I like to have dinner before 7pm…Take Max for a walk and then read a good book before lights are out by 9am.
What’s your biggest wellness challenge? How do you address it?
I have to admit I am a little bit of a sugar addict so I try not eat anything with added sugar unless it’s a treat.
What gets you out of bed in the morning?
Knowing its good to get the day started and lots to accomplish.
What is the most important part of your daily routine?
Maybe not the most important, but going to the barn is a great way to chill out and not worry about what’s happening in the world.
What is your #1 wellness habit?
If you don’t use it you lose it. I like to start my day with some type of physical activity… I find I am more productive that way and it makes me smile.
What is the best piece of health advice you’ve ever received?
Take care of yourself. It’s the small things you do, like drinking enough water and eating everything in moderation.
Tell us about a time you were stuck in an unhealthy cycle and how you got out of it. What was the main inspiration for positive change?
I try to do everything in moderation, so it’s a little easier to keep balance. When you completely deprive yourself, that’s when you usually fall off the wagon. If you do fall off the wagon, make adjustments to counterbalance it.
If you could give one piece of health advice to children, what would it be and why?
Enjoy life by being healthy, happy and honest with yourself.
Top 10 Tips to Use Owaves to Aid Recovery and Boost Your Training:
- Replace Your Fluids (particularly as the weather warms up). Ensuring you are fully hydrated before training can help reduce the stress of an intense workout. Keeping your hydration topped off during workouts also helps to enhance the speed of your recovery. Whenever you schedule xxercise into your day on Owaves, include a note that says “H2O” or “hydrate” as a reminder. Consider adding a 15 to 30 min Nutrition segment immediately after your workout as well totally dedicated to replacing the fluids you have lost through sweating. When it’s hot, adding a little sodium can not only help with potential cramps, but facilitate the hydration process.
- Eating 30 Minutes After Exercising(a combination of carbs and protein). Most athletes put off refueling after a strenuous workout and don’t get the easy benefits of increased muscle building and a faster recovery process. Plan ahead by scheduling post-workout snacks into your Owaves routine to take advantage of this important 30-minute window.
- Stretching (Seriously!) Yes, I know it’s boring and most people find every excuse in the book not to do it. However, having a simple routine that focuses on your tightest muscles can not only improve your flexibility but also help prevent injuries. No one likes to get injured, so make stretching a priority. I like to use an Owaves reminder to keep my stretching on track each day, typically in the morning or right before my workout.
- Get Enough Rest. This means taking a day or two off every week. Have a simple conversation with your body and ask questions like “How am I feeling?”, “Am I recovering from my workouts?”, “Is work stressing me out?” If you have difficulty getting through your workouts, are struggling to wake up in the morning, or are having trouble falling asleep, it may be time to take a day off. I save dedicated Routines in my Owaves planner for “Rest Days”, where I prioritize things like Sleep and hobbies.
- Active Recovery. Active Recovery is often overlooked but is a valuable tool to help flush out lactic acid and get your blood flowing. It’s best to plan active recovery after a more strenuous workout so the stiffness and muscle soreness are flushed from the body and you’re ready for the next day’s training. That’s easy to do using Owaves.
- Massage Active Release Therapy (ART) and muscle stimulation are all great therapy options to decrease your serious aches and pains. This recovery option is a great opportunity to break down training fatigue, muscle tightness and prevent injuries. It’s an opportunity to invest in yourself and ensure you are keeping on top of any potential problems resulting from your training or bio-mechanical imbalances that may arise during those heavier training blocks. I make sure to block off time regularly on weekends in my Owaves calendar for ART.
- Ice Therapy. Ice therapy is one of the better ways to speed up the recovery process by decreasing the blood flow to the injury, thereby decreasing inflammation. Whether it’s a ice bath, ice massage or even a ice pack, plan to have plenty of ice on hand to decrease muscle soreness and your chance of injury. Put “ICE” into our recovery plan notes on Owaves as an easy reminder.
- Snooze. Sleep is important for so many health and mental functions. It’s natures way of repairing and rebuilding the body. Use Owaves to ensure you get a solid 8 hours of sleep most nights and an occasional Granny Nap in the afternoon.
- Avoid Overtraining. It sounds obvious, but especially if you are highly motivated, you may get caught up in the notion that one mile farther or running just a tad faster will improve fitness levels. In many cases, this is not the case. It’s important to find balance, and as I like saying to my athletes that I coach, “It’s better to be underdone than overdone.”Owaves gives you perspective on how much time is going into your training. If you see too much orange on the screen, try to balance it out with a little red (time with family and friends) or perhaps some light blue (time to relax).
- Have a Recovery Plan. Finally, to really enhance your recovery process, try to incorporate as many of the above tips into your regular training routine. You have a training plan; so don’t forget to have a recovery plan in place to ensure your success! Make a point to plan to recover just like you plan to work out and reward yourself when you stick to your routine. Consider building in “Rest day” or “Recovery day” pre-built saved Routines into your Owaves calendar. Just having it there in the menu will help remind you to keep balanced.
Michellie Jones is an Australian Triathlete, Olympic Silver Medalist, and Ironman World Champion. For more tips from Michellie, follow her on: Facebook, Instagram and Twitter.
Originally published on Jan 26, 2018