Sophia Herzog is a Paralympic silver medalist and Team USA Swimmer. At four feet tall, she towered over her competition in the 100m breast stroke at Rio.

Sophia resides in the Colorado Springs Olympic Training Center and was on the U.S. Paralympics Swimming Emerging Team twice in her career before making the national team in 2015. 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:

  • 7AM – Swim practice
  • 930AM – Weights
  • 11AM – NAP!!
  • 1PM – Work
  • 530PM – Yoga
  • 9PM – 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?


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.

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