Sophia Herzog, one of the most accomplished American Paralympic swimmers, retired after a stellar performance at the Tokyo 2020 Paralympic Games, where she won a bronze medal in the 100-meter breaststroke. This added to her earlier success at the 2016 Rio Paralympics, where she earned a silver medal in the same event. Since then, Sophia has channeled her passion for sports into new arenas, balancing her life after competitive swimming with new goals and initiatives.
Herzog was first taught to swim and dive by her mother with the Dwarf Athletic Association of America. She loves riding horses, drawing, painting, skiing and spending time with her dog Goldy. When she’s not training she doubles as a tour guide for the Olympic Training Center.
Location: Colorado Springs, Colorado
Favorite Vegetable: Cucumber
Favorite Exercise: Pull-ups
Favorite Way to Center: Yoga
Favorite Book: Sophie’s World, by Jostein Gaarder
Personal Motto: Tiny but Mighty.
Sophia’s Daily Routine:
- 7 AM – Swim practice
- 9:30 AM – Weights
- 11 AM – NAP!!
- 1 PM – Work
- 5:30 PM – Yoga
- 9 PM – Bed Time
What gets you out of bed every morning?
Waking up in the same facility as elite athletes like myself, chasing the same dream.
What is your #1 wellness habit?
My nutrition.
What is the most important part of your daily routine?
Quality not quantity.
What about your daily routine do you think is unique or special?
My day is built around my training. Living at the Olympic Training Center, our sport is our first priority.
What is your favorite part about living a healthy lifestyle
Feeling and looking great and getting stronger everyday.
Describe your sleep ritual.
I try and be in bed 830-9PM. I sleep with ear plugs and an eye mask!
What’s your biggest wellness challenge?
Eating enough!
What is the best piece of health advice you’ve ever received?
Stretch!
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?
When I was in high school I decided to graduate in three years instead of four. I put my head in the books, looked at the bigger picture of graduating early and moving to the Olympic Training Center and making the Rio 2016 Team.
Originally published September 27, 2016