Paralympic Swimming Gold Medalist Mallory Weggemann Talks Fitness!

Mallory Weggemann has been a competitive swimmer since the age of seven. On January 21, 2008, she went to the hospital to receive her third and final epidural injection that she was receiving to help treat back pain caused by postherpetic neuralgia. The epidural injections that were supposed to help with the debilitating pain instead left Mallory a paraplegic with complete loss of movement from her abdomen down.

Just three months after her injury at the age of 18, Weggemann chose to return to the pool. In April 2008, her older sister found an article in the local newspaper discussing the Paralympic Swimming Trials at the University of Minnesota. Through the encouragement of her family, Mallory attended the meet as a spectator with her sister and met several of the US National Team coaches, as well as her former coach, Jim Andersen. Still coping with her new disability, Weggemann found one thing unchanged, her love for swimming.

Mallory touts her Paralympic trials experience as a game changer, saying, “I have always loved the sport but when this happened I thought my days of swimming were over and when I realized I could still do it, well I will never forget that moment.” The following Monday, Weggemann returned to the pool and has been swimming ever since.

Less than sixteen months later, Mallory broke her first set of world records at the 2009 Can Am Speedo Para Swim Meet. Now, she holds 34 American Records, 15 World Records, and two Paralympic Medals – one gold, the other bronze. Weggemann’s Gold Medal race has been deemed one of the most memorable moments of the 2012 London Games, inspiring audiences around the world.

Lets get to know some health & fitness secrets from the Paralympic Swimmer Mallory Weggemann as she catches up with Namita Nayyar, President Women Fitness.

Ms. Namita Nayyar:

You have been a competitive swimmer since the young age of 7. You became paraplegic after an epidural injection to treat post-shingles back pain in 2008, but soon started competing as a Paralympian. You reached the pinnacle of success by winning multiple gold medals at the IPC Swimming World Championships in 2009 and 2010. Tell us about your journey to this spectacular success and what factors you consider were responsible that made you achieve that?

Ms. Mallory Weggemann:

Following my paralysis in 2008 I thought that my days of swimming were over. Unfortunately, prior to that time in my life I had never been exposed to disability sport or the Paralympic movement. It wasn’t until my sister saw a newspaper article about the Paralympic Swimming Trials for the 2008 Beijing Games that were be held about 30 minutes from our families home that we learned about the Paralympics and para sport. Within days I returned to the water and in a lot of ways it seems that the rest was history. Although for myself the water was where I found healing, in so many ways it was therapeutic for myself.  After my injury, I had a hard time understanding that a single moment in my life could completely change how society viewed me, I was now placed in this bucket as an individual with a physical disability. I couldn’t relate or understand that term, it seemed as though people wanted to now tell me all the things I was physically incapable of and I hated that.

That is when I found myself turning to the water, I felt that in the pool, while I was swimming, I was in control. In a lot of ways it was my escape from the emotions I was feeling outside of the pool, but it also served as my constant at a point in my life when everything was changing. In the water I could physically excel, I could control my technique, I could train harder to become faster. I felt in the early years of my career that the more success I had the more I was fighting back against the notion of being disabled. I am incredibly proud of the success that I had in my early career and for me those medals symbolize young woman who was struggling to define herself and turned to a sport she knew and loved so deeply to find her answers.  The medals in no way define me, although they represent the fight I had within myself to find my way through life after my injury. At the end of the day, what brought that success was a lot of hard work, dedication and just deep rooted love for the sport that I had grown up knowing and loving my entire life.

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Ms. Namita Nayyar:

What exercises comprise your fitness regime or workout routine that you may like to share?

Ms. Mallory Weggemann:

My training regime has changed over the years as I have evolved as an athlete, as I have gotten older and as I have battled through a severe injury. Although the key components have always remained the same. It has always been important for me to focus on the fundamentals, to focus on my technique and make sure that I am as efficient as possible with each movement I make in the water. The other major component of my training is that I am constantly focusing on is the mental component. In order to show up for a weight session or training session in the pool and give everything you have you must be mentally present, otherwise you are just simply going through the motions, you must be mindful of the work that you are putting in, consciously focusing on each movement to become better and more efficient, just simply doing it isn’t enough.

From the physical aspect, my workout regime is geared towards my upper body and core as I do not have lower trunk or limb function. Although with that said, a lot of it is stability exercises, preventative exercises and of course strengthening for those muscle groups.

Ms. Namita Nayyar:

Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?

Ms. Mallory Weggemann:

Nutrition is a key focus in my training and performance, I wouldn’t say that it is strict, it is simply being mindful of what I put in my body. I work on making sure I am getting enough protein in my diet and at the right times, it is important to make sure I am getting enough carbs but not too much sugar. The biggest focus is eating whole foods, being mindful of the ratios that I put in and making sure that I am fueling my body with purpose so I can have the fuel I need for my training sessions and for my recovery.

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Ms. Namita Nayyar:

Who has been your greatest influence and motivator in your success in the field of your career?

Ms. Mallory Weggemann:

Honestly, my biggest influencers and motivators have been the very people that surround my on a daily basis, my parents, my husband, my coach, my trainers, the community that has supported me each day throughout my career.

I have been fortunate enough to work with two incredible coaches throughout my career, Jim Andersen coached me from the beginning when I first got in the water following my paralysis through the London 2012 Games and then Steve Van Dyne has been my coach these past three years through Rio and will coach me going into Tokyo. Both individuals have played an enormous role in my career, serving as mentors and motivators, offering an incredibly level of support with a mutual level of respect. Both of them have been a part of my career at different times, but both very crucial times in my career.

This most recent journey into the Rio Games with Steve was probably one of the hardest journeys of my career and honestly, I don’t think I would have ever been able to reach my goals without him, we truly are a team in this.  As for my parents and my husband, they are my rock, they are there for me each step of the way, they see the behind the scenes that no one else is a part of and they are constantly lifting me up and pushing me forward.  I have learned in my career that we are only as good as the people we surround ourselves with and I feel beyond blessed to have the community in my life that I have.

Ms. Namita Nayyar:

ou have been felicitated with many awards and accolades like World Disabled Swimmer of the Year – 2009, 2010, USA Swimming Disabled Swimmer of the Year- 2009, 2010, 2011, Best Female Athlete with a Disability ESPY Award – 2011 and many more. How overwhelming does it feel to see all your hardwork being appreciated and recognized?

Ms. Mallory Weggemann:

It is incredibly overwhelming to see the level of support that I have received throughout my career. I know it sounds silly but I certainly have had plenty of pinch me moments. I think for me with each award it has brought a stronger level of humility to my journey because you can’t do it alone. Each medal, each award, ever accolade that I have received is because of the community that has supported me along the way. They are terrific accomplishments and I am completely honored to have received them throughout my career, but they aren’t solely about me and for that I will forever be grateful to those who have supported me and to those who paved the way so I and many others can have the opportunities I have been so fortunate to have.

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Ms. Namita Nayyar:

In addition to competing internationally and training for the Paralympic Games, you have also been an international speaker, delivering messages all around the world. Tell us how you have been able to achieve and quench your thirst of giving back to the society through this endeavor of yours?

Ms. Mallory Weggemann:

Speaking is one of the greatest gifts I have ever received. I was literally thrown into the speaking world by my father and I am grateful each day that I started on that journey and had the opportunity to do so. One of the greatest rewards in my speaking career is staying following a speech and having the opportunity to talk to the individuals in the audience and hear their own stories. We all have stories unique to us, we all have overcome adversity, experienced heart ache and grown as a result and hearing other individuals’ intimate stories is something that I deeply value.  Each time I take the stage it is my hope that by being vulnerable about some of the most intimate moments in my own life that I make a difference for at least one person in the room.  That feeling, to truly leave an impact and help others is what it is all about for me.

Ms. Namita Nayyar:

You have made your country as well as the whole world proud with your incredible performances. What fitness tips can you give to the inspiring and budding Paralympic Athletes who all are your fans, for their climb to the ladder of success in the field of Paralympics?

Ms. Mallory Weggemann:

Whatever you do, let it stem from love. Outside of my community the biggest influence in my success as a Paralympic athlete has come from the love and respect that I have for the sport, the Paralympic movement as a whole and the opportunity to represent my country. As long as you are competing for the right reasons and as long as you truly love and respect your sport the rest will come.

Yes, you have to work hard, you have to be willing to work harder than your competitors, you have to make sacrifices, you have to have that drive and determination, but if you truly love it, all of that will come.  And above all, do it for yourself, do it because it is what you want, not because it is what someone else wants.

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