The recovery practices that keep Simone Biles going

In Chill Chat, Bustle sits down with celebs to discuss all things wellness, from their favorite skincare products to tips for a good night's sleep . Here, four-time Olympic gold medalist Simone Biles shares her morning routine, favorite podcasts, and the salad ingredients she can't live without.

Simone Biles is undoubtedly one of the greatest athletes of all time. The 26-year-old is the world's most decorated gymnast with seven Olympic medals (including four golds) and a total of 30 World Championship medals.

After a two-year break, she scored a few more wins at the 2023 Rhythmic Gymnastics World Championships in Antwerp, Belgium, and became the first woman to land Yurchenko's double puck in competition.

In order to do this, Biles said she was fully committed to her sport. "I train six hours a day, sometimes seven hours, with only Sundays off," she tells Bustle.

Despite this, the gymnast still finds time to date her husband, football player Jonathan Owens, and she's always full of energy for her two French bulldogs, Lillo and Rambo. As a huge dog lover, she collaborated with dog food brand Nulo to launch the Fuel Incredible campaign.


Below, Biles talks about her workout routine, the recovery tips that keep her going, and the sweet traditions she shares with her husband.

How do you like to start your day?

I usually get up around 6:15, let my dog ​​out, and start getting ready for practice. Training starts at 7 o'clock, so I have to be out the door by 6:45. I don't usually have breakfast, but if I do, I'll have toast or hard-boiled eggs, or buy a granola bar.

What does your workout routine look like?

I spend six to seven hours a day in the gym. We just finished the World Championships, so I've been training for that. On a typical day, I do a lot of training to get ready for a game.

My workouts are all based on calisthenics conditioning, so it's a little different than a typical gym workout. We'll do bodyweight exercises, rope climbs, body throws, and other exercises that mimic gymnastics moves.

What’s on your workout playlist?

You can't really wear headphones during gymnastics, so my music plays throughout the gym. If we were just for exercise we would feature popular content because there are so many different age groups out there and we need to keep it kid-friendly. But if I was going to compete, then I would choose something more upbeat, like hip-hop or rap.

If you had to choose, would you choose Pilates or yoga?

My husband and I have tried Pilates about three times together because he loves it so much, but he also has a little more time in the off-season than I do. We did intense Pilates, which was very difficult but I really enjoyed it.

How is your recovery going?

My husband and I put a cold water tub in the backyard. I haven't done cold diving yet, but once he gets back to Houston we'll get it set up.

I also got a lot of body treatments done, like massage, acupuncture, KT tape—all that good stuff. And I love soaking in the hot tub.

What does a meal look like to you?

I'm very focused on fueling my body, so I eat lots of hard-boiled eggs, toast, granola, and fruit throughout the day. For lunch, I'll eat more protein, like chicken or salmon. Same goes for dinner, but I add grains, rice, potatoes, vegetables—that kind of thing.

Do you have a go-to recipe?

I made a delicious Lemon Pepper Salmon with rice and veggies. If I make a salad, I have to put feta cheese on it.

What is your favorite way to practice self-care?

I love getting facials. I visit an esthetician in downtown Houston every four to six weeks and he is amazing.

How do you deal with stress and burnout?

To stay grounded and relaxed, and to keep my mind clear, I try to go to therapy almost every Thursday. We'll talk for about 100 minutes. I think it really helped me stay focused this year as I competed again.

How do you wind down at the end of the day?

I try to sit outside with my dogs for an hour every night after training so they can play catch and let off some energy.

I also FaceTime with my husband and catch up on updates via YouTube videos or podcasts. I like to call her daddy .

I don't have a lot of down time, so I like to keep it simple. I would come home, make dinner, and then suddenly it was time to go to bed—and I would repeat the process again.

This interview has been edited and condensed for clarity .