The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should
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Height: 5' 9" (1.76m)
Weight 158lbs
Stephanie Louise Rice, OAM (born 17 June 1988) is an Australian competitive swimmer.
She won three gold medals at the 2008 Summer Olympics in Beijing. She was awarded
the Medal of the Order of Australia on 26 January 2009.[2][3]
On 9 April 2014, she confirmed her retirement.[4]
The important thing is ensure you refuel at the right times of day.
• Your body starts to use your fat stores for energy when you don’t have any available carbohydrate in your system. Maximum
fat loss will occur during workouts performed pre-breakfast when your body hasn’t had any recent carbohydrate intake to
utilise for energy and your fat stores will be the only option.
• If you have no time to swim in the morning, try to develop a habit of not eating for two hours before you get in the pool – this
way your body will burn off the remaining carbohydrates whilst releasing free fatty acids and will then still utilise a portion of
your fat stores for energy rather than energy from food you may have previously eaten.
• If you’re training during the day, try to eat a meal of about 350-400 calories between two to three hours beforehand. Protein-
rich foods are recommended along with more fibrous forms of carbohydrate, such as fresh green vegetables or salad items.
A good example of this meal might be 100g of chicken or fish with cauliflower and broccoli or a green salad.
• Elite athletes will keep their blood sugar level as constant as possible by snacking regularly (and healthily) during the day.
Only do this if you cut down the size of your main meals – it’s not an excuse to eat more during the day and then continue to
eat large high calorie meals in one sitting.
• Always refuel within 30 minutes of training and preferably within 15 minutes. Your body needs the nutrients to repair
muscles and energy. Make sure you’re refuelling with the ‘right’ foods though – something low in fat but high in
carbohydrates and protein, such as a protein shake with a banana blended in.
• Don’t overeat in the evening! Try to steer clear of any starchy and simple carbohydrates after 7pm – as this will not only
create a greater capacity for fat storage, it can also affect your sleep patterns and leave you feeling sluggish and
uncomfortable the next morning.
• If you can’t live without an evening snack, opt for something high in protein like a glass of milk or a small protein shake
where the absorption rate is slower and will be synthesised while you sleep.


Unless you are working out for fat loss pre-breakfast it is important to give yourself a natural energy boost in the morning. If
you’re training first thing either get up early so you have to time to digest your breakfast or grab something small like a
banana to fuel yourself before you train.

Good breakfast foods
• Cereal: you have to box clever (pardon the pun!) when it comes to cereals. Avoid anything with the words ‘choco’ or ‘frost’
in them. They may taste good but the high sugar levels are a disaster for your metabolism and will only provide a fast energy
surge while promoting greater fat storage.
• Even many boxed cereals which claim to be healthy due to their whole wheat content are high in sugar so they may keep
you satisfied for slightly longer but are still not as healthy as they promise.
• Natural sources such as oatmeal and porridge oats are the best cereal you can find. But if you need a boxed cereal in your
life, include whole wheat products now and again.
• Bread: the world would be a healthier place without white flour breads. Instead go for whole wheat options such as
wholemeal or granary with complex carbohydrates in them.
• Eggs and beans are a protein-high compliment to your toast but jam, honey and marmalade, although high in sugars, are
fine in small amounts.
• It can be hard to resist fried bacon and sausages first thing, but they are going to do you no favours. The high fat levels will
inhibit nutrient and energy absorption. Notch up an early one of your five a day with some fresh fruit, maybe with some low-fat


When it comes to breakfast try to steer clear of the high sugar fruit juices if you a looking to lose weight. If you like fruit
juices go for 100% freshly squeezed produce. Try a 400ml protein shake (they’re actually pretty tasty!) or 300ml of milk is spot


Contrary to popular belief snacking nobody should be ‘above’ snacking – it’s a good way of keeping your blood sugar level
and metabolism constant and is important to maintain your performance during training.
• Great snacking foods are fruits (fresh is best but dried are still okay), energy foods (cereal bars, energy drinks, protein
shakes), yoghurt (low fat if possible) or whole grain foods (whole wheat cereal or wholemeal toast).
• Unsalted nuts are also an excellent source of protein and healthy monounsaturated fats. Common examples are Brazil nuts,
almonds, cashews, peanuts, pistachios or walnuts.
Light Meals

If your goal is to lose weight remember to try and exercise on an empty stomach. Here are some ideas for three to four hours
before you go swimming. Keep your carbohydrate and protein levels high (60:40 ratio) and don’t pig out on simple sugars or
high fat meals such as fast foods or fried breakfasts. Here are some good examples:
• Baked potatoes – fill them with beans, sweet corn or chilli – a little cheese is ok and remember eat the skins, it’s the
healthiest bit! It provides fibre that helps maintain our blood sugar levels.
• Pasta meals or bakes – again go light on the cheese and, unless you’re planning to swim the channel, there’s no need to
pile in too much starchy pasta. Instead throw in plenty of vegetables – tuna is also a great protein source.
• Beans on toast - they may be the signature of a student’s staple diet but they’re actually really good for you – there’s lots of
protein in the beans and wholemeal toast provides your complex carbohydrates.
• Remember to go for low-sugar beans or, healthier still, buy some mixed beans and make your own version! If beans aren’t
your thing, eggs will do a similar job of providing protein.
• Chilli con carne – kidney beans, lean ground mince, and brown rice – all should set you up perfectly for exercise in a few
hours. Cheap, fatty, greasy mince, white rice and salty tortilla chips will not.

Main Meals

Planning is the key. It’s a good idea to plan your main meals at the beginning of the week so you can get the food in and you
don’t have to resort to takeaways or microwavable food in the evenings.

There isn’t a single meal that doesn’t ‘go’ with vegetables so throw plenty in. It’s not like there’s not loads of options to
choose from, they’re really healthy and you can eat unlimited amounts!

The best way to eat vegetables is raw before they’ve lost any of their nutrients from cooking.But if you’re going to cook them
make sure you keep the water because it contains the nutrients, vitamins/antioxidants that they have lost in the
boiling/steaming process – it can then be used for stock, gravy, or anything you like!

Research shows that microwaving fresh vegetables is one of the healthiest ways to cook them and retain the maximum
amounts of vitamins/antioxidants. PLEASE get out of the habit of frying vegetables – there’s no better way to destroy their
nutrients and minerals than with superheated fat that your body will struggle to digest at an optimum rate.

By this point – if you didn’t already – you should know which foods are good for you and which aren’t. If not, refer to our
healthy diet page.

So what about meat? Anything fishy - as long as it’s not covered in batter - is great, as are the white meats. Red meats are
great as well but go for the lean options and cut off the excess fat.

Finally, go for fibrous carbohydrates over the starchy ones to finish off your dish. These are all the fresh vegetables
• Cauliflower, broccoli, green beans, cabbage, brussels sprouts, peas, carrots, courgettes etc are all great fibrous carbs.
• Starchy carbs include pastas, rices, noodles, couscous, white potatoes – we always tend to over-eat on these so keep
portion sizes limited.

There are so many options, you can be as creative as you like and still manage to keep your meal healthy and your diet

We love them, you love them, there’s hardly a person in the world who doesn’t love something sweet after the main course.
But if fat loss is your gain, you need to be careful when you eat sweets and how much you do eat. Here are a few tips.
• Try to leave at least 40 minutes between finishing your main course and eating your sweet. This will allow your body to
absorb some of the protein, carbohydrates and healthy fats before the fat-storing sugar-rush of your dessert. In short, the
larger your meal, the less will be absorbed and the more will be stored as fat if you have a sweet immediately afterwards – it’
s a pretty simple rule to understand.
• There are also levels of healthiness when it comes to desserts, so think about which ingredients you are using.
• Fresh fruit is always going to improve the healthiness of a dessert, whole-wheat flour is readily available and still works
for dough of pastry, low-fat yoghurt and low-fat milk are also perfect alternatives to their fatty relations.
The first day's focus is on legs, the next three on the major muscles of the upper body. I will keep my rest between sets and
exercises to around 60 seconds, focusing on form and technique, not rushing but trying to maintain a high intensity.

If you're trying your own 'gymming then swimming' routine but don't know much about the gym, there are some good gym
exercises for swimming on the British Gas Swimfit website.

Day 1: Legs
1. Leg Press – three sets of eight
2. Hamstring Curls – three sets of eight
3. Calf Raises – three sets of eight
4. Squats – four sets of six

Followed by Swimfit session 1.

Day 2: Chest and Triceps
1. Incline Dumbbells – three sets of six
2. Rope Pulldown – three sets of six
3. Tricep Dips – three sets to failure
4. Flat Bench – three sets of six
5. Skullcrushers – three sets of 12

Followed by Swimfit session 2.

Day 3: Back and Biceps
1. Barbell Bicep Curls – three sets of six, one set of 15 (light)
2. Seated Row – four sets of six
3. Preacher Curls (back of bench) – three sets of six
4. Bent Over Row (one arm) – three sets of six
5. Close Grip Pull-Ups – to failure

Followed by Swimfit session 3.

Day 4: Shoulders and Lats
1. Military Press – three sets of six
2. Wide Grip Pull-Ups – three sets of 10
3. Dumbbell Side Raises – three sets of six
4. Lat Pull Down (closer grip) – three sets of six
5. Shrugs – three sets of 10

Followed by Swimfit session 4.
Pre-Workout Stretching

Stretching is integral to getting the most out of your exercise programme - as swimming is an all-body workout, try to stretch all of the major muscle groups before you swim.

The best way to do this is to stretch each body part in order - holding stretches for 10 to 15 seconds - and run through this routine three times.
Stretching cold muscles may relieve tension but will have very little effect on flexibility so gently swim for five minutes before undertaking your stretches.

If you’re stretching in the water, your body will cool down rapidly so maintain your temperature by walking, jogging on the spot or swinging your arms or legs for 20 seconds between each stretch.

You should also stretch after training – try doing this in a warm shower, holding each stretch for 30 - 40 seconds to help clear waste products from the muscles, improve post-exercise flexibility and stimulate the muscle
receptors that promote relaxation.

Click the button on the right to access our Stretching Guide widget, your interactive guide to warming up.


Once you’ve completed your stretching routine, you should continue to warm-up your body before attempting to thrash out your fastest freestyle lap!

Your swimming session should resemble a gradual build-up in intensity.

MySwimfit session cards will have a warm-up plan included which you should stick to, but if not, consider these basic principles:
•Warmth – it’s all in the name really. If the water or air temperature is cold, it’s going to take longer to warm-up.... so take that into account.
•Mobility – swimming is fantastic exercise for your joints in a weightless environment. Nevertheless, bursting into ten lengths of butterfly isn’t going to do your shoulders any favours. Concentrate on relaxing your joints
and gliding through the water as you warm-up.
•Pulse rate – by warming-up, you are avoiding any oxygen deficit or pre-training tiredness but don’t take it too easy! You need to be gradually raising your pulse to ensure the warm-up effects are maintained.