Simone Biles is heating up Turks and Caicos, just in time for her 25th birthday. The Olympic gold medalist is currently vacationing in the tropics with her fiancé, Jonathan Owens, and she is showing off her new engagement ring in addition to her fit figure. “Want to wish my beautiful fiancée a happy birthday!!! What’s a better place to bring it in than paradise,” Owens wrote on one post. “Thanks for not killing me on the jet-skiis today,” Biles captioned one of her photos. How does the star keep herself so fit? Read on for ten of Simone Biles’ top tips for staying in shape and the photos that prove they work—and to get beach-ready yourself, don’t miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

Simone Biles

Simone avoids diets. “I do not track anything. I eat what I feel good with and try not to overeat or stuff myself because I’m always at the gym,” she told Women’s Health. “For gymnasts, in particular, [tracking] can lead to health problems and eating issues, so I just eat what I know I can and should.”

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Simone confused to Women’s Health that she has “always been somewhat of a morning person. When she is training, she wakes up early enough before her 7am practice so she can fuel up with a bowl of oatmeal or fruit. “On the weekends, I’ll have some protein waffles with chocolate chips, some eggs, or even make cinnamon rolls,” she said. “Because I might not have to be at the gym, I can actually take the time to make breakfast.”

Simone Biles

Simone emphasizes the importance of hydration. She told Women’s Health that she makes sure to drink plenty of water throughout the day, especially when she is training hard. “You might need to modify your total fluid intake based on several factors:

Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout.
Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated,” says the Mayo Clinic.

Simone Biles

Simone ensures she is getting enough protein with the help of shakes. “I love having a Core Power Protein Shake after a workout,” she told Women’s Health. “Usually I drink half after the first practice and half after the second practice. One of my favorite flavors at the moment is vanilla. It always changes, but it’s currently vanilla.”

Simone eats healthy for the most part. Because she is so busy she orders a lot of her meals and has them delivered via Uber Eats. “I feel like it’s more manageable because I can get home, shower, and go on the app to order whatever I want with the click of a button,” she told Women’s Health. “If I cook, though, it’s usually pasta, or chicken or salmon in the air fryer, oven, or on the grill.” She consumes lots of veggies like asparagus, broccoli, carrots, corn, green beans, peas, and potatoes. “I love potatoes in any shape or form,” she says. Grapes, strawberries, bananas, and watermelon and banana bread and banana muffins are also favorites. “It all depends on how I feel, but when I splurge, I have like popcorn or pretzels and Nutella, stuff like that, as a snack.” For dinner, she listens to her body. “If I’m feeling like a little bit of a less healthy meal, I get pizza or fettuccine Alfredo with chicken. I really like home restaurants that are in the area because I feel like I get to be closer with them. I’m not picky. I’ll try any new restaurant.”

Simone Biles

Simone trains hard. “I train seven hours a day, I do have Sundays off,” she revealed on The Tonight Show. “So, Monday, Tuesday, Wednesday, Friday I train twice a day. And then Thursday and Saturday I train once a day.” Her trainer, Danielle Grey, revealed to Women’s Health that she does mostly core workouts and training, like candlestick burpees and one-leg v-sit crunches. “Strengthening and training the core directly is a major part of a gymnast’s conditioning,” she said. “The pike and hollow body shapes are constantly used in gymnastics and mastery of each can make skills easier in the future.”

Simone Biles

Simone advocates mental health and has been open and honest about her struggles. “For a while, I saw a psychologist once every two weeks. That helped me get in tune with myself so that I felt more comfortable and less anxious,” she told Health magazine. Later, she revealed on Today that she is “trying to navigate” her own unique mental health journey. “I definitely feel like it’s been a relief [to speak openly about her emotions] but it’s not easy to go through it. Because I try to be strong not only for other people but also myself, but sometimes there are weaknesses in strength and that’s OK, and it’s OK not to be OK, and I’ve taught myself that.”

Simone biles

Simone gets a lot of rest. “Earlier than 10:30 p.m. is my target time. I’m usually in bed by 9:30 p.m., so I’m asleep before then,” she told Women’s Health about her early bedtime. “One common misconception is that older adults don’t need as much sleep as they did in middle age. Older adults should still aim for at least seven hours,” says the Cleveland Clinic. “Older adults have different sleep patterns. They tend to sleep more lightly and may wake earlier in the morning,” says Michelle Drerup, PsyD, a psychologist and sleep disorder specialist. “But you still need the same amount of sleep over 24 hours, so if you’re sleeping less at night, you might need a nap during the day.”

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