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Lately, Michael Phelps and Gabby Douglas seem to be everywhere. On late night talk shows to Subway endorsement ads, to their ‘thank you fans for your support, I couldn’t have done it without you!’ tweets gone viral, these inspiring 2012 Olympians know dedication, and just how far it can take them. They’re fierce. They’re committed.  And, hey have killer bodies to show for it (and them some!)

You may be wondering, “How do I get that killer body myself? How do I look like Michael Phelps or Missy Franklin with just an hour a day to spare to get fit and toned?” Relax. We’ve got you covered. We’ve give you the low down on how to transform your body, Olympian winner style, and as a result, you’ll have that killer body that could, if given the chance, win a gold medal of its own!

Fresh Fruit, Wheatgrass and Flaxseed Oil

You worked out hard for the past hour, sprinting in between intervals of walking uphill, and you pounded weight machine after weight machine like a champion. Now, your engine light is on – that feeling in your stomach that says “Feed me!”, so it’s time to replenish with nutrient rich food.  Consider fresh fruit (strawberries, apples with peanut butter, blueberries or any other berry that’s loaded with antioxidants) and a shot or two of wheatgrass (two to four ounces daily).  Add in some flaxseeds to a protein shake, and you’re ready to tackle your day.

Have a Regimented Sleep Schedule

Sleep is important, and it’s not just for eliminating bags under your eyes or staying awake for your Monday morning meeting with the boss. Getting six to eight hours a sleep is recommended, but by training your body for greatness with an ‘early to bed, early to rise’ mentality you’ll be productive when it comes to training – and transforming – your body. Pair that along with an active lifestyle (because the longer you go without exercise, the more work you have ahead of you to trim and tone when you get back at it!)

Get abs of steel, or superhero thighs just like those gold and silver medal winners achieved in London this past summer by following the tips of the pros:

Mimic Victoria Pendletum’s butt workout. Want to look better in between the sheets, or simply when walking down the street? Consider the way Victoria Pendletum does it: walking lunges, a variety of free weights and cycling on the track. If you don’t have a track, that’s ok. Just engage in a stationary bike or elliptical for 30 minutes, several times a week.

Create abs just like Jessica Ennis. Jessica Ennis has abs of steel, and the adoration of every woman around the world. Make sure to add as much fat burning exercise into your weekly workouts as possible: intense, interval training for at least 30 minutes a day, three times a week, along with ab crunches (3 sets of 20 reps each) and drink a cup or two of green tea daily.

Get another leg press closer to Chris Hoy’s toned thighs.  If you want a toned body – and especially want to improve the muscle mass in your legs, think: What would Chris Hoy do? He’d press on, day after day at the gym, leg press after leg press. Pair that with some leg curls and don’t forget to refuel by adding in lots of protein in your diet.

Follow the above tips and before long you’ve hear the crowds of fans in your own life, scream: “You’re a champion!” Go ___________! (feel free to fill in the blank with your own name to get the full effect.)


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