The Stephanie Rice Files

Hey guys,

I’m so excited to be a part of The Daily Guru and to share my fitness journey and goals with you. First of all let me say that I never did well at English at school, nor do I claim to be a talented writer, so I apologise ahead of time for poor grammar and spelling mistakes J

When I sat down to write this blog I was thinking about all the advice and tips I have been given or I have read over the past 10 years of being an elite athlete and I didn’t know where to start. So I figure why not start with what I am doing and how I am feeling right now, because that’s really all we can control is the NOW. We can reminisce on the past or set goals and ambitions for the future but the only moment we actually can control is the one we are at right this second.


This has been a really challenging concept for me to get my head around, because as an athlete, we are always looking to the next training session, the next race or the next meal.  But also a lot of time is spent revising and analysing past races and training sets in order to gain insights on how to improve for the future.

But since retiring from competitive swimming I have really come to realise that every day is different and my plans and daily schedule changes all the time. I have had to learn to be less regimented and accept it for what it is and essentially “go with the flow” which, trust me, is so not my personality.

The reason I am explaining this is because exercise was my job before. My sessions were very regimented and scheduled. I always knew when I had time off, when I would eat and when I would work out. This worked when swimming was my only focus, but that’s not very relatable to most of you as we all have numerous other focuses, whether it be kids, careers or social lives.


For example, I like to work out in the morning because the afternoons are too unreliable and I can think of 1000 different reasons during the day why I shouldn’t go. So I know that if I get it out of the way in the morning then I can relax and not have to fight with myself or feel guilty.

The other reason I like working out in the morning is because it makes me feel better. It gets the blood pumping and clears the head and prepares me for a great day ahead.

This is my ideal routine…but like I said, every day is different. Some mornings I have early morning interviews or appointments followed by back-to-back meetings, so I won’t have enough time to work out. Instead of getting frustrated that I can’t stick to my routine and beating myself up about “missing a day” I have learnt to accept it for what it is and try to fit in something small, be it stretching before bed, meditating or a light walk after dinner to wind down…and if I don’t do anything that’s OK too, I just use it as motivation for the next day.

Trust me, this took me a long time to be at peace with because I was used to training 7 hours a day and that was normal, so only working out for 1 hour a day made me feel lazy and guilty, and then not working out at all gave me anxiety.


What works for me wont necessarily work for you, but I suggest trying a few different strategies to find out what you enjoy most.

I’m looking forward to sharing more insights and advice with you along my personal fitness and health journey and hopefully inspiring you along the way.

Be the best you can be!


Stephanie Rice


Share this:

Thanks for reading

Words by