Namita Nayyar:
In June 2017, you moved into the world all-time top 25 when you improved your 400m hurdles best to 53.11 seconds.
5 factors that were instrumental to your victory?
Ashley Spencer:
Well, primarily I was much focused coming off the Olympic year. I knew that there were a lot of things that I could change, a lot of things that I had to change, if I wanted to crack the all-time list. I changed my diet. I changed how I was recovering after practice. I took the time out to focus on myself mentally. I attacked every training session with everything I had. I was just very passionate about being bettering myself as an athlete.
Namita Nayyar:
Introduce us to a day in your life, as an athlete and a woman full of aspirations.
Ashley Spencer:
I always start my day with a cup of coffee and silence. I prepare myself for the stresses and the messes that could unfold throughout the day and I affirm myself that I am strong enough to overcome them.
After breakfast, mainly protein-based; lots of eggs, bacon, that sort of thing, I prep the outside. I do my hair, my makeup or whatever the day calls for. After training, I’ll have a light lunch, come home and roll out, stretch, and recover my body. Sometimes, I’ll flex my creative juices by working on my podcast Thoughts From the Throne, or I’ll bake something (since I want to own a bakery in my future) . I’ll make dinner then head to bed.
Namita Nayyar:
What exercises comprise your fitness regime or workout routine? Five keys to enhanced performance.
Ashley Spencer:
Being a hurdler, I have to make sure my hips are loose so the crocodile walks, hurdle roll overs and leg swings are crucial in my warm up. I will also do short sprints to prepare me for sprinting and one long burn out to make sure my body is ready for competition
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