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6 Wellness Tips from Rosie Popa, Olympic Rowing Champion & Wellness Advocate

Image via Rosie Popa

Melbourne-born Olympic champion Rosie Popa is a professional athlete, most recently competing as part of the Australian Women’s Four Rowing Team in the 2021 Tokyo Olympic Games, bringing home a gold medal for the Women’s Coxless Four event.  

Rosie has always led an active lifestyle, playing sports since the age of 7 and rowing professionally since the age of 16. It’s no wonder Rose places high importance on living a healthy and clean lifestyle to support her active passions. As a hobby, Rosie enjoys practising Yoga as well as other forms of mental and physical exercise. Rosie is a certified Personal Trainer and enjoys helping others reach their full potential.

An avid cook, Rosie takes great joy in preparing her own fresh, healthy, and organic meals at home. Having travelled all over the word with the Australian Rowing Team, Rosie has amassed a collection of cookbooks of many cuisines, she loves taking the time to go through each recipe, pick out a meal and head to the markets for fresh organic produce to prepare the meal with.

Rosie has come on board with Paris Creek Farms to share with us her top tips and tricks for leading a healthy and active lifestyle, as well as the importance of sustainability and helping you to live a more eco-friendly lifestyle.   

Rosie’s top tips for living a healthy lifestyle

  1. Mindfulness

Health and wellness to me is not only keeping your body in shape, but also your mind and feeling good in your own skin. Take the time to do things that you enjoy, filling up your soul cup. 

Click here to visit Headspace to read 6 ways to practise mindfulness

  1. Consistency is key

If you’re dreaming big (which we love), set achievable health and wellness goals. Start at a point that is sustainable and fits in with your life. Set small goals that keep you inspired and take you closer to your big goal. 

Click here to visit Ace Fitness to learn about ways to remain consistent on your wellness journey

  1. Don’t compare yourself to others

Having your own goals and motivations will look different to someone else’s. Work together and empower others to achieve their own.

  1. Rest when you need too

Rest and recovery should always be a priority. Listen to your body and give yourself the rest it needs. 

Click to visit Jayd Harrison Fitness to read about how to prioritise your rest and recovery

  1. Fuelling your body

Understand what food works best for you and gives you the energy to sustain you throughout the day. This will change based on how active you are and what you feel your body needs from day-to-day.

Click to read 4 ways to fuel your body like a pro athlete via Healthline

  1. Protein is key

For athletes and people doing weight training. Protein is your friend after a heavy weight’s session. I aim for 20g of protein within 20 minutes of finishing up, this helps your muscle recover and build to be stronger for the next session. I love to eat Paris Creek Farms Bio-Dynamic Full Cream Quark which contains 15.6g of protein per serve! I simply add some nuts or fruit and that’s my 20g for the day. Make sure you consult with a Nutritionist or Dietitian to find out what works for your individual needs.

We look forward to Rosie sharing more of her wealth of knowledge around health and wellness in articles to come! With these expert tips, you can help to recharge your body and mind to face your goals head-on and ensure you achieve success in your wellness journey.

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Looking for more health and wellness inspiration? Take a look at some of our other articles:  

5 High Protein Smoothie Recipes To Help Boost Your Immunity

The Importance of A Healthy Breakfast: Overnight Oats Recipe

Delicious and Healthy Banana & Quark Breakfast Muffins Recipe

Why is Protein important, and How to Get More into Your Diet

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