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Olympic athlete Cate Campbell holds both world records and Olympic medals, the swimmer tells Body+Soul exactly how she trains and recovers, as well as her diet and training routine.

In our editorial series My Healthy Habits, we chat to inspiring individuals about their health and wellness routines, where they share everything from their fitness routines to their beauty go-to’s and midweek meals. Jennifer Hawkins‘ shares how her life has changed since becoming a new mum, Bec Judd swears by ‘magic’ supplements, and Sjarna Elise Earp looks to meditation and medicinal mushrooms.

Cate Campbell has a long list of accolades to her name. Making her Olympic debut at just 16, the swimmer now holds multiple world records and Olympic medals. Campbell is also both an Avène Sun Care Ambassador and Melanoma Institute Ambassador. Here, the 28-year-old athlete shares her health, wellness and beauty routine exclusively with Body + Soul.

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Outline your morning ritual for us…

My alarm goes off at 5.30am, I immediately turn on my bedside light. Close my eyes for two minutes, then get out of bed and have my pre-training breakfast. As I train outdoors in the morning, I make sure I apply sunscreen to my face and shoulders before diving in the pool.

Outline your night ritual for us…

Having a good sleeping routine is really important for me. I make sure the TV is off at 9pm, then I listen to music while I clean the kitchen and get ready for bed. I try and make my bedtimes as consistent as possible during the week – especially if I have training the next morning.

Last thing you do before you go to sleep?

Read a book.

Talk us through your supplement intake…

I have to be very careful about what supplements I take because I am drug tested on a regular basis – and there is a risk that supplements or powders may be contaminated with a prohibited substance (even if that substance is naturally occurring). However, if I am feeling run down or getting a cold, I swear by Olive Leaf Extract (we like Comvita Olive Leaf high Strength Capsules, $29.49, at Chemist Warehouse). But whatever I am taking, I try and get it as pure and with the fewest number of ingredients as possible.

What is your weeknight dinner philosophy – what’s a normal meal look like?

Full disclosure: I don’t like cooking. Therefore, most of my meals are very simple, and I make them in bulk. I’m one of those weird people who doesn’t care if I eat the same thing for three days in a row. I try and keep things nice and fresh: a vermicelli noodle salad with chicken, or, if I’m feeling very lazy salmon with steamed vegetables.

What health/body treatment is a regular for you and why?

To complement my training schedule (which includes nine swim sessions, three gym sessions and two spin bike sessions) I have a weekly massage and physio session. I also do Pilates once or twice a week, and I swear by it.

Do you practice mindfulness?

For me, mindfulness is being fully present and enjoying an activity or moment. I try and carve out mini mindful moments through-out the day. Whether its sitting down for four minutes and enjoying a cup of coffee, or enjoying the sunrise on the way to training. Mindfulness is about finding joy in little moments.

Do you practice meditation?

I’m not really big on meditation (I usually get bored, which probably means I should do it more) but if I have had a really stressful day, I put on a 10 minute meditation when I get into bed to try and help me sleep (sometimes it works and sometimes it doesn’t, but at least I tried something).

What’s your approach to more alternative forms of beauty and wellness practices?

I haven’t really explored this too much – acupuncture is about an alternative as I have been.

What do you do to help your body recover after a workout/hectic week?

I really enjoy having an ice bath after the gym (and when I say really enjoy, I mean: I like the fact that an ice bath reduces my muscle soreness the next day…I do not enjoy getting in the actual ice bath!) I have also recently got a Hydragun, $399, at Hydragun which I love because its quiet enough to use while I’m watching TV. Now my binge watching of McLeod’s Daughters can be classified as ‘recovery’!

Talk us through your fitness approach…

Part of being an elite athlete is learning to listen to your body – but not too closely, because you are always capable of more than you think you are. Everyday I push my body to it’s limits. I reach the pain threshold and then push past it. However, over the years, I have gotten better at distinguishing between when I am in pain and when I am hurt. Pain you can shake off and push through, but when I am hurt or sick, then its time to pull back, and let my body recover. Getting familiar with the pain/hurt barrier is crucial for athletes.

Do you regularly listen to any wellness podcasts?

I am really interested in human behaviour and how our brains work, so I love listening to Hidden Brain – I always learn so much!

Do you use any wellness technology you use or Apps to monitor your health?

Not really – I’ve tried a few over the years, but I find my intuition is more accurate than an app.

What’s your trick to making it through 3pm slump?

Move. Get up and take a 5-10 minute walk if you can. If you can go outside and get some sunlight on your skin that is even better. If you want to be productive, maybe take a phone call outside.

An average Sunday night looks like…

Preparing a big meal so I don’t have to cook for the next few days. Getting to bed nice and early so I can start the week refreshed and not tired.

Who do you look up to in the wellness world and why?

I can’t think of anyone in-particular. Health is such an individual thing, I usually pick up tips and tricks from a whole heap of different people and find out what works best for me.

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This content is the opinion of, and/or general information provided by Cate Campbell. Individuals should always consult a relevant professional to obtain advice about their individual circumstances.

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