Annika Malacinski is an American Nordic combined athlete. She was born in Steamboat Springs, Colorado USA. But for twelve year she lived in Finland. She started Nordic Combined when she was 16 years old. Earlier she use to do gymnastics. She took part in her first international Nordic Combined event at the FIS Youth Cup in Oberstdorf.
Achievements of Annika Malacinski
US Championships:
Gold 2019 Park City Mass start
Silver 2021 Park City Gundersen
Gold 2022 Lake Placid Gundersen
Finnish Championships:
Gold 2019 Kuopio Gundersen
Gold 2021 Helsinki Gundersen
Women Fitness President Ms. Namita Nayyar in a candid interview with Annika Malacinski, an American Nordic combined athlete here she talks about her fitness regime, diet, and her success story.
Namita Nayyar:
Where were you born and had your early education? You used to do gymnastics and at the age of 16 years started Nordic Combined. This later propelled your career to the height where you have been the leading sport women as a Nordic Combined skier and ski jumper in USA and Finland. Tell us more about your professional journey of exceptional hard work, tenacity, and endurance?
Annika Malacinski:
I was born in Steamboat Springs, Colorado, and my early education was split between two continents. Every year, I spent the first semester of school from August to December in Rovaniemi, Finland, before flying back to the U.S. to complete the second semester and enjoy the summer. This transatlantic routine continued for 11 years of my life. Growing up, I was immersed in a wide array of sports and absolutely loved every moment of it.
My mom, a high-level swimmer who competed for Finland, instilled in my brother and me a passion for sports and athletics. She insisted that we engage in endurance sports, so we chose cross-country skiing in the winter and swimming in the summer. At the age of 12, I decided to commit heavily to gymnastics. I trained about 24 hours a week under the guidance of my Hungarian Olympic coach. My life was consumed by the sport—I had little time for friends or free time, but my love for gymnastics made it all worthwhile.
However, as I grew older, the physical demands became too much for my body, and I had to retire from gymnastics. Transitioning from the intense regimen of a high-level gymnast to almost no physical activity left me feeling lost and depressed. I wasn’t ready to give up athletics entirely. During this period, I watched my little brother compete in a Fourth of July Nordic Combined competition in Steamboat.
The excitement and challenge of the sport intrigued me, and within four days, I found myself going off the 40-meter ski jumping hill at home. The adrenaline rush I felt after that jump was exhilarating, and I craved more. Nearly six years later, I am competing at the highest level in Nordic Combined, representing team USA. My journey has been marked by exceptional hard work, tenacity, and endurance.
I have had the privilege of being a trailblazer in my sport, fighting for equality and inspiring others. The road has not always been smooth—I dislocated my shoulder while jumping in 2019—but I have also experienced the thrill of standing on the podium at many Continental Cups (COCs) and achieving a career-best 8th place in the World Cup in Austria last year. This journey has been everything to me. The highs and lows, the challenges and triumphs, have all shaped me into the athlete I am today. I wouldn’t change a single moment of it.
Namita Nayyar:
You competed for the Steamboat Springs Colorado Winter Sports Club, made your international debut on August 24, 2018 this was your first international Nordic Combined event at the FIS Youth Cup in Oberstdorf. Tell us more about this first participation and memories of your beginning of the journey as an American Nordic combined athlete.
Annika Malacinski:
Competing for the Steamboat Springs Winter Sports Club, I made my international debut on August 24, 2018, at the FIS Youth Cup in Oberstdorf. This was my first international Nordic Combined event, and it marked the beginning of an unforgettable journey. I still vividly remember that European trip. It was my first training camp abroad, and I was with a group of athletes who, like me, didn’t yet belong to a junior national or national team. These were the athletes left to carve their own path, and I couldn’t have been luckier to experience it with this particular group of people.
The camaraderie and shared excitement created some core memories that I still cherish to this day. From a young age, I’ve always been highly competitive, and it was hard for me to realize that I had started Nordic Combined almost exactly a year before this competition. While my jumping skills were still developing, I had always had a decent level of endurance, which gave me a bit of confidence. Nevertheless, the nerves really kicked in as I faced my first international competition. Despite this, the experience was overwhelmingly positive.
Meeting athletes from around the world and creating special memories with my team were some of the highlights. The thrill of international competition, the nervous energy, and the joy of connecting with fellow competitors all contributed to a truly memorable experience. These moments solidified my passion for the sport and set the stage for my ongoing journey as an American Nordic Combined athlete. The friendships and experiences from that first trip have stayed with me, and they continue to inspire me as I strive for excellence in this demanding and exhilarating sport.
Namita Nayyar:
You won the Gold for US in Gundersen event during the “Jumpapalooza,” the USA Nordic Sport National Championships for Ski Jumping and Nordic Combined held in Lake Placid, New York, on Friday, 30th September and Saturday, 1st October 2022 in Nordic combined.Tell us more about this spectacular achievement of yours?
Annika Malacinski:
Winning the gold in the Gundersen event during the “Jumpapalooza,” the USA Nordic Sport National Championships for Ski Jumping and Nordic Combined, held in Lake Placid, New York, on September 30th and October 1st, 2022, was a truly spectacular achievement for me.I vividly remember being sick during the competition, but my determination to showcase my skills and win was stronger than ever. Despite feeling unwell, I knew how important it was to participate in nationals and put the months of hard work into this event. I was determined to push through and give it my all, no matter the circumstances.
The competition began with a solid jump, which positioned me well in the standings. I managed to secure a head start of about two minutes ahead of the next skier. This early lead was crucial, and I knew I had to maintain it despite my illness. Competing while knowing it could worsen my condition was challenging, but the significance of nationals and my desire to perform at my best outweighed my concerns. The event itself was spectacular, with an incredible atmosphere and strong support from the crowd.
As I raced through the cross-country portion, I focused on every stride, pushing through the fatigue and sickness. The months of rigorous training and dedication were paying off, and I felt an overwhelming sense of determination and drive. Crossing the finish line and realizing I had won gold was an indescribable feeling. Despite the physical challenges, the triumph of securing a national championship was exhilarating. I was incredibly excited about the win and proud of my ability to overcome adversity and perform at my best when it mattered most.
This achievement not only marked a significant milestone in my career but also reinforced the importance of perseverance and resilience. It reminded me that even in the face of challenges, dedication and hard work can lead to spectacular outcomes.
Namita Nayyar:
You put the sporting track on fire when you won the Gundersen event in Nordic Combined during the US National Championships held in Utah, in resort Park City. Elaborate more about this landmark achievement in your sporting career.
Annika Malacinski:
Winning the Gundersen event in Nordic Combined during the US National Championships held in Park City, Utah, was electrifying, and the feeling of crossing the finish line first is something I will never forget. As much as I enjoy the thrill of victory, this achievement holds a deeper significance for me. It represents an opportunity to pave the way for the younger generation of athletes, especially young girls in Nordic Combined and other sports. I am passionate about being a role model and showing that anything is possible with hard work and dedication.
In Park City, the atmosphere was charged with excitement and anticipation. I felt the weight of my own expectations, as well as the hopes of those looking up to me. The competition was fierce, and every moment required focus and determination. My training and preparation culminated in a performance that I am immensely proud of. Beyond the personal triumph, this victory is about inspiring the next generation.
I want to show young athletes, particularly girls, that they can achieve their dreams, no matter how big. By winning and demonstrating what is possible, I hope to encourage them to pursue their passions with the same fervor and commitment. This event reinforced my belief that role models are crucial in sports. Seeing someone else succeed can ignite the spark of possibility in a young athlete’s mind.
My journey, filled with hard work, setbacks, and triumphs, serves as a testament to the power of perseverance. I want to be that example for others, to show that with grit and determination, they too can set the sporting track on fire. Winning in Park City was not just a personal milestone; it was a moment to celebrate and share with the community. It was a reminder that we are all part of something bigger and that each victory can inspire countless others to chase their dreams and reach new heights.
Full Interview is Continued on Next Page
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Namita Nayyar:
How your winning the Gold medal in Under 18 in the 2019 Finnish Championships Nordic Combined held at Kuopio Finland and where you were the only Finnish-American starter in the women’s category and then became the reigning Finnish and U.S. Nordic Combined summer champion has played as a catalyst to your meteoric rise as a Nordic combined athlete.
Annika Malacinski:
Winning the Gold medal in the Under 18 category at the 2019 Finnish Championships in Nordic Combined, held in Kuopio, Finland, was a pivotal moment in my career. As the only Finnish-American starter in the women’s category, this victory not only cemented my place as a top athlete in Nordic Combined but also acted as a catalyst for my meteoric rise in the sport. This achievement was incredibly meaningful to me.
I am deeply proud of my dual heritage as both a Finn and an American. Representing and becoming a champion for both countries was an honor that underscored my unique position in the world of Nordic Combined. Competing in Finland and embracing my Finnish roots has always been special to me, as the culture and memories from my time spent there are incredibly significant.
Being the reigning Finnish and U.S. Nordic Combined summer champion showcased my versatility and commitment to excelling in the sport. The victory in Kuopio was not just a personal triumph but also a statement to the international community that I am a force to be reckoned with in Nordic Combined. These dual championships highlighted my ability to bridge two cultures and excel in both arenas. Competing under the Finnish flag, while being a member of Team USA, allowed me to honor both sides of my heritage. Finland, with its rich traditions and deep love for winter sports, holds a very special place in my heart.
It is important for me to maintain a presence in Finland, not just because I hold two passports and am fluent in Finnish, but because it represents a significant part of whom I am. The 2019 Finnish Championships were a turning point, propelling me into the spotlight and giving me the confidence to pursue greater challenges. This victory demonstrated that I could compete at the highest levels, regardless of the nationality I represented.
It also reinforced my dedication to inspiring young athletes, showing them that it is possible to honor one’s heritage while striving for excellence on the global stage. In summary, winning the Gold medal in Kuopio was more than just a win; it was a testament to my hard work, dedication, and the unique blend of my Finnish-American identity. This achievement played a crucial role in accelerating my rise in Nordic Combined, motivating me to continue pushing boundaries and setting new standards in the sport.
Namita Nayyar:
What exercises comprise your fitness regime or workout routine you may wish to share?
Annika Malacinski:
My fitness regime is comprehensive and designed to develop the diverse skills needed for Nordic Combined, which includes both ski jumping and cross-country skiing. Here’s a look at some of the key exercises and workouts that form the core of my training routine:
Cardiovascular Endurance
- Long-Distance Running: I incorporate long runs to build cardiovascular endurance. These runs can range from 10 to 20 kilometers and are crucial for improving stamina.
- Interval Training: High-intensity interval training (HIIT) helps in enhancing aerobic capacity and endurance. This involves alternating between short bursts of intense activity and rest or low-intensity periods.
Strength Training
- Weight Lifting: I focus on compound movements like squats, deadlifts, and bench presses to build overall strength, particularly in the legs and core, which are essential for both jumping and skiing.
- Plyometrics: Exercises such as box jumps, jump squats, and plyometric push-ups help improve explosive power and agility, crucial for ski jumping.
Ski-Specific Workouts
- Roller Skiing: In the off-season, roller skiing simulates the motion of cross-country skiing and helps maintain technique and endurance.
- Ski Ergometer: This machine mimics the upper-body motion of cross-country skiing and is excellent for building upper body strength and endurance.
Flexibility and Mobility
- Yoga: Regular yoga sessions help improves flexibility, balance, and mental focus, all of which are important for both ski jumping and skiing.
- Dynamic Stretching: Pre-workout dynamic stretches prepare my muscles for intense activity and help prevent injuries.
Balance and Coordination
- Balance Board Exercises: Using a balance board enhances stability and coordination, which are vital for maintaining control during ski jumps.
- Agility Drills: Ladder drills and cone drills improve footwork, speed, and coordination.
Recovery and Mental Fitness
- Rest and Recovery: Adequate rest days and sleep are essential for muscle recovery and overall performance.
- Mental Training: Visualization techniques, meditation, and breathing exercises help maintain mental clarity and focus, especially important during competitions.
By incorporating these diverse elements into my training routine, I ensure that I am well-prepared for the physical and mental demands of Nordic Combined. This balanced approach helps me stay competitive and continuously improve my performance.
Namita Nayyar:
How do you train your abs? One secret to your toned body.
Annika Malacinski:
Training my abs is a crucial part of my fitness regime, as a strong core is essential for both ski jumping and cross-country skiing. One of the secrets to my toned body is incorporating Pilates into my workout routine. Pilates is fantastic for building core strength, improving flexibility, and enhancing overall body awareness.
Namita Nayyar:
Do you take a special diet or have a strict menu that you follow to remain healthy and physically fit?Five foods you absolutely love and five you keep to a minimum.
Annika Malacinski:
- Avocados: Avocados are a versatile and delicious staple in my diet. They are rich in healthy fats, fiber, and various vitamins and minerals. I love using them in salads, smoothies, or just as a spread on toast.
- Quinoa: Quinoa is a fantastic source of plant-based protein and contains all nine essential amino acids. It’s also high in fiber and minerals. I enjoy it as a base for bowls, salads, or as a side dish.
- Sweet Potatoes: Sweet potatoes are incredibly nutritious, providing a good source of fiber, vitamins, and minerals, especially vitamin A. I like them roasted, mashed, or as a base for hearty vegan stews.
- Chickpeas: Chickpeas are packed with protein and fiber, making them a great addition to my diet. I love using them in salads, making hummus, or roasting them for a crunchy snack.
- Spinach: Spinach is a nutrient-dense leafy green that I incorporate into many meals. It’s rich in iron, calcium, and vitamins A and C. I enjoy it in smoothies, salads, and as a cooked side dish.
Five Foods I Keep to a Minimum
- Processed Vegan Meats: While convenient, processed vegan meats can be high in sodium and additives. I prefer to eat whole, natural sources of protein and keep these products as an occasional treat.
- Sugary Snacks and Desserts: I minimize my intake of sugary snacks and desserts to maintain stable energy levels and overall health. When I do indulge, I opt for homemade treats with natural sweeteners.
- Refined Grains: Refined grains like white bread and white rice are lower in fiber and nutrients compared to their whole-grain counterparts. I choose whole grains like brown rice, quinoa, and whole wheat products instead.
- Fried Foods: Fried foods can be high in unhealthy fats and calories. I keep these to a minimum and opt for baking or air-frying as healthier cooking methods.
- High-Sodium Foods: Foods high in sodium, such as certain canned soups, snacks, and condiments, are kept to a minimum to maintain optimal cardiovascular health. I prefer to cook fresh meals and use herbs and spices for flavor.
By focusing on whole, nutrient-dense foods and minimizing processed and high-sodium options, I ensure my diet supports my athletic performance and overall well-being.
Namita Nayyar:
You have glowing skin and gorgeous hair. Share with us your hair care and skincare routine.
Annika Malacinski:
- Vegan High-Nutrition Diet : My diet is rich in fruits, vegetables, whole grains, nuts, and seeds. I focus on eating a variety of colorful produce to ensure I get a wide range of vitamins and minerals. Foods like avocados, berries, leafy greens, and nuts are staples in my diet.
- Juice Plus: I supplement my diet with Juice Plus, which provides concentrated nutrition from fruits, vegetables, and berries. This helps ensure I get all the necessary nutrients for healthy skin and hair.
- Hydration: Drinking plenty of water is essential for maintaining hydrated skin and healthy hair. I aim to drink at least 8 glasses of water a day.
Additional Tips:
- Sleep: Getting enough quality sleep is essential for healthy skin and hair.
- Stress Management: Practicing stress management techniques like yoga and meditation can positively impact your skin and hair health.
- Exercise: Regular exercise boosts circulation and helps maintain overall health, contributing to glowing skin and strong hair.
By combining these routines and focusing on a high-nutrition vegan diet, along with using quality products like those from Lumene, I can maintain glowing skin and gorgeous hair.
Namita Nayyar:
Quote you live by.
Annika Malacinski:
“Embrace the journey, for it is the path to greatness. With determination, resilience, and a heart full of passion, there are no limits to what you can achieve.”
Namita Nayyar:
A day in the life of Annika Malacinski.
Annika Malacinski:
Here’s a glimpse into my typical day:
- 7:30 AM: Rise and Shine I wake up early to kick off my day. A bit of stretching and mindfulness gets me going before I dive into breakfast, usually oatmeal topped with fruits and nuts, plus a cup of coffee with oat milk.
- 8:00 AM: Sweat it Out Off to my workout session! I mix things up with cardio, strength training, or maybe a Pilates class to keep my body strong and agile for Nordic Combined.
- 10:00 AM: Skincare and Prep After my workout, it’s time for my Lumene skincare routine to keep my skin glowing. Then, I pick out an outfit that’s comfy but stylish for the day.
- 10:30 AM: Hit the Books I hop into my online classes for sustainability at Colorado Mountain College, diving deep into topics I’m passionate about.
- 12:00 PM: Refuel Lunchtime! I whip up a nourishing salad with lots of veggies and chickpeas, maybe some quinoa on the side. Gotta keep that energy up!
- 1:00 PM: Hustle Time I dedicate the afternoon to reaching out to sponsors and donors, updating them on my progress and thanking them for their support.
- 3:00 PM: Training Grind Back to the grind with another training session. Ski jumps, cross-country skiing, you name it—I’m pushing myself to new heights.
- 6:00 PM: Recovery Mode After training, it’s all about recovery. A warm shower and some relaxation help me unwind and recharge.
- 7:00 PM: Dinner and Chill Dinnertime is a chance to connect with loved ones over a delicious, plant-based meal. Good food and good company—what more could you ask for?
- 10:00 PM: Bedtime Routine Before bed, I wind down with my nighttime skincare routine and a few moments of gratitude. Then, it’s lights out for some well-deserved rest.
That’s a day in my life—full of training, studying, and connecting with those who support me on my journey.
Namita Nayyar:
Five athletic leisure brands you love to wear.
Annika Malacinski:
Kari Traa, Craft, Lululemon, Nike, and Backcountry
Namita Nayyar:
Five travel destinations on your wish list.
Annika Malacinski:
Australia, South Africa, Barcelona, Thailand, and Maldives.
Namita Nayyar:
What do you wish to say about the website Womenfitness.net and the message for its visitors?
Annika Malacinski:
To the visitors of Womenfitness.net, I want to say this: You are capable of achieving amazing things, and your health and well-being should always be a top priority. Whether you’re looking for workout routines, nutritional advice, or motivational stories, this website has everything you need to embark on your wellness journey.
Namita Nayyar:
In sports like Nordic combined that includes cross-country skiing and ski jumping, how were you able to overcome any physical or sports injury setbacks, like shoulder injuries, and what advice can you give to those in a similar situation?
Annika Malacinski:
Overcoming physical setbacks like shoulder injuries in Nordic combined requires patience, resilience, and adherence to a strategic rehabilitation plan. Seeking proper medical attention, following rehabilitation protocols, and listening to one’s body are essential.
Maintaining a positive attitude, staying patient, and celebrating small victories along the way are crucial for mental well-being. Focusing on alternative exercises, proper nutrition, and hydration supports recovery. Utilizing a supportive network, gradually returning to sport, and prioritizing injury prevention strategies contribute to long-term success. With determination, perseverance, and a proactive approach to recovery, individuals can overcome sports injuries and return to peak performance.
Namita Nayyar:
Advice and motivational words to the inspiring and budding Nordic Combined skier and ski jumper girls, who all are your fans and shall like to know from you for their climb to the ladder of success in the field of Nordic Combined category of sports?
Annika Malacinski:
To all the inspiring and budding Nordic Combined skier and ski jumper girls, first and foremost, believe in yourselves and your abilities. The journey to success in Nordic Combined is challenging, but with determination, perseverance, and a passion for the sport, you can achieve your goals. Embrace the challenges as opportunities for growth and learning, and never be afraid to push your limits.
Surround yourself with a supportive network of coaches, teammates, and mentors who can guide and encourage you along the way. Stay committed to your training, focus on continuous improvement, and remembers that every setback is a chance to come back stronger.
Most importantly, enjoy the journey and celebrate your progress, no matter how small. Your dedication and hard work will pave the way for success in the exhilarating world of Nordic Combined. Keep chasing your dreams and never give up!
Annika Malacinski Social Media Presence:
Instagram : https://www.instagram.com/annika.malacinski/
Facebook : https://www.facebook.com/annika.malacinski/