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Emma Lawson, 18, said a good routine is key to her success.
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She said high-carb snacks, mobility training, and plenty of rest help her stay in peak shape.
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Her advice for working out is to enjoy the process, and don’t get distracted by the results.
Emma Lawson, one of the youngest stars High intensity fitness programme She was named the 2nd best woman on Earth after making her way to the podium at the 2023 CrossFit Games.
Lawson took an early lead in this year’s Games, dominating events like sprint cycling and totaling 433 pounds in the Olympic lifts to take first place overall through Saturday. She finished second to three-time champion Laura Horvath, winning nearly every event on the final day of competition.
But before she could even get to the games, she had an even bigger opponent up against: high school.
She’s been doing two workouts a day while keeping up with school, and skipped the regular teen hangouts to prioritize her recovery, Lawson told Insider in a February interview about her new partnership with the mobility and recovery app. flexibility.
Prior to this year, Lawson was ranked 6th in the world at the 2022 CrossFit Games at just 17 years old, and won the teenage division of the sport’s global competition in 2021.
“I chose to make a lot of sacrifices to get to where I am today,” she said.
To stay healthy, Lawson said she spends a lot of time taking care of her body Prevent burnout. The daily routine includes movement, rest and recovery exercises, and plenty of tasty snacks are essential parts of her training that you can try at home.
Carb-rich snacks like bagels, smoothies, and fig bars are high-performance fuel for your workout
Lawson said her current training includes a strengthening session early in the day, followed by a later session that focuses on skills and metabolic conditioning.
going to food between workouts They are often carb-rich cakes and smoothies with added protein. She also eats more snacks during the second, longer workout to conserve energy. For this she relied on snacks with Quick-digesting carbohydratesSuch as sachets of applesauce, fig bars, and even liquid carbohydrate supplements.
Carbohydrates are essential to support high-intensity exercise and help muscles rebuild after training, according to sports nutritionists. Don’t eat enough It can lead to fatigue, excessive pain, a decrease in performance, and even sleep disturbances.
Mobility exercises can help you get the most out of your gym sessions
Lawson said she’s been following a commute routine for about three years, and she does it every day before bed. Movement training, which includes stretching as well as resistance movements, focuses on increasing body strength through a greater range of motion.
She said Mobility is the basic foundation of exercise This was a key part of achieving her athletic goals, helping her recover after workouts and perform better in competition.
One of her favorite exercises is holding for a long time Sumo squat pose (with feet wider than shoulder-width apart and toes turned 45 degrees), which she said made her better at hitting the low squat in challenging CrossFit exercises like the Olympic lifts.
Extra rest when needed can help prevent injury and fatigue
recover from CrossFit exercises are notoriously difficult Crucial to being a successful athlete, even if that sometimes means missing a training session to get extra rest time, or intensity recovery, according to Lawson.
She said she makes sure to tell her coach if she is in pain or feeling fatigued, which helps her avoid a serious mishap that would put her out of competition.
“It’s important to listen to your body,” she said. “I’ve learned that adjusting when necessary is never a bad thing, and it’s what helps me stay healthy in the long run.”
Stay motivated by focusing on the process, not the results
Achieving your fitness goals can be a slow journey, whether you’re trying Muscle Buildingimprove strength and endurance, or learn complex skills like Olympic weightlifting, coaches previously told Insider.
Lawson said she’s eager to take care of herself so she can compete for years to come, and hopes to one day win the CrossFit Games. In the meantime, she said, it’s important for her to remember to enjoy the process, and to be thankful for all the opportunities and support she’s had so far.
“It’s so easy to get so caught up in results that sometimes the journey to get there is no longer fun,” she said. “Always remember the ‘why’, have fun and work hard!”
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