{"id":228748,"date":"2026-01-05T16:01:12","date_gmt":"2026-01-05T16:01:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/228748\/"},"modified":"2026-01-05T16:01:12","modified_gmt":"2026-01-05T16:01:12","slug":"at-71-i-just-came-first-at-my-4th-hyrox-competition-these-5-things-keep-me-strong","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/228748\/","title":{"rendered":"‘At 71, I just came first at my 4th Hyrox competition \u2013\u00a0these 5 things keep me strong’"},"content":{"rendered":"

Fitness has always been a huge part of what makes me, me. My parents were devoted supporters of my athletic career, so growing up in Australia, I played competitive netball (a popular Australian sport similar to basketball) as well as basketball. Once I got married at 27, my partner and I left life as we knew it and spent five years cycling around Europe and Asia working miscellaneous jobs, just to explore as many countries as possible \u2013 and what better way to do it than on a bike.<\/p>\n

I moved back to Australia in my mid-thirties when my oldest daughter was just four weeks old. Soon after, I became a certified personal trainer and group fitness instructor before welcoming my second daughter. I always had a passion for health and wellness, so I was excited to expand my knowledge to help others reach their goals. From there, my enthusiasm for fitness only grew, and I began training for a variety of competitions. I\u2019m very goal-oriented, so I loved working toward new challenges, and I adored the community and energy of race day. Over the last 40 years, I\u2019ve completed multiple triathlons, a handful of marathons, countless long-distance bike rides, and even a few bodybuilding and weight lifting competitions.<\/p>\n

Now, with the rise of functional fitness and hybrid training, my latest obsession is Hyrox<\/a> \u2013 a fitness competition that combines running and functional training workout stations\u2014and at 71, I just competed in my fourth race where I took first place and qualified for the 2026 World Championships in Stockholm. I\u2019m also currently ranked fourth<\/a> in the Hyrox World ranking. <\/p>\n

I\u2019m still learning, adapting, and getting a whole lot stronger, but here are the five most important fitness habits that have kept me consistent and motivated over the years. <\/p>\n

1. I prioritise hybrid training<\/p>\n

My exact workout routine has changed throughout the years, but I\u2019ve always done hybrid training: an approach that blends strength training with cardio to improve my overall fitness and performance. <\/p>\n

These days, I work out six days a week and do a mix of traditional strength training and Hyrox-affiliated group fitness classes. My strength training sessions typically contain supersets (two exercises completed back to back with little rest) with a combination of upper- and lower-body exercises like hamstring curls, leg extensions, dumbbell rows, chest presses, and pull-ups. <\/p>\n

My Hyrox-style group fitness classes train the workouts featured in the race such as the ski erg, sled pushes, farmer\u2019s carry, and walking lunges. I\u2019m a stickler for technique, so whether I\u2019m training on my own or with a crew of teammates, I never compromise on form.<\/p>\n

I also still have a love for cycling, so on the weekends, I often bike anywhere from 80 to 100 kilometers (roughly 50 to 62 miles) at a time.<\/p>\n

2. I focus on a whole food diet, but never restrict myself<\/p>\n

I love adding color to my plate with a variety of fruits and veggies, and I incorporate lots of lean protein, complex carbs, and healthy fats. Eggs, salmon, chicken, sweet potatoes, and brown rice are some of my favorite foods.<\/p>\n

That said, I\u2019m all about balance: I am a true foodie and love trying new restaurants and bakeries with my partner, so I never deprive or restrict myself. Life is all about balance and having fun, so I honour that it\u2019s okay (and healthy!) to indulge in moderation. If I want dessert, I have it. I don\u2019t follow a strict diet or count macros, but I listen to my body, eat intuitively, and celebrate good food.<\/p>\n

3. I stretch every day<\/p>\n

Given how much I train, stretching is non-negotiable. Whether I\u2019m lifting weights, taking a group fitness class, or on a long bike ride, I end every single workout with at least 10 minutes of stretching. My routine includes a mix of mobility exercises and stretches that lubricate my joints and loosen my back, legs, shoulders, chest, and arms. <\/p>\n

Not only does daily stretching support healthy aging and reduce my risk of getting injured, but it also keeps me performing at my best. Flexibility and improved range of motion are key for efficient, powerful movements. <\/p>\n

4. I don\u2019t let adversity stop me<\/p>\n

My fitness journey has been full of ups and downs, but that\u2019s part of what makes my experience so special. I\u2019ve had several injuries, illnesses, and rough patches over the years, but these challenges have only made me stronger and more appreciative of what my body can do, overcome, and achieve. <\/p>\n

When things get hard, I face them head on and adapt as necessary. For example, a few weeks before my recent Hyrox competition in Chicago, I tweaked my hamstring. It would have been easy to pull out of the competition altogether, but instead, I scaled back in training, worked diligently with a physical therapist, and listened to my body. <\/p>\n

It was frustrating, because I knew what I was capable of, but when race day came around, my goal was to complete it to the best of my ability. And I did just that \u2013 I couldn\u2019t run as fast as normal, it was more of a slow jog \u2013 but I was just so happy to be out there. No one plans for setbacks, but I\u2019m a firm believer that with great struggle comes great strength.<\/p>\n

5. I treat fitness as a lifestyle and enjoy the journey<\/p>\n

People constantly ask me how I\u2019ve continued to regularly exercise for so many years and my answer is simple: I view fitness as a lifestyle. Rather than thinking of exercise as a temporary goal or something I need to check off my to-do list, I find enjoyment in movement and surround myself with other strong, motivated people who bring value to my routine. It can take time to get into a rhythm and build a community, but the gym has become such an integral part of my life. It\u2019s where I get stronger (physically and mentally), see my friends, and feel like my best, most powerful self. <\/p>\n

Fitness has always been my constant, but at 71, I feel like I\u2019m just getting started. From flexing on the bodybuilding stage, to biking around the world, to representing Australia in global Hyrox competitions, I am filled with such gratitude for the support, setbacks, and discipline that has gotten me where I am today and where it will continue to take me tomorrow. After all, fitness isn\u2019t a destination, it\u2019s a lifelong journey.<\/p>\n

\"Headshot<\/p>\n

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Fitness has always been a huge part of what makes me, me. My parents were devoted supporters of…\n","protected":false},"author":2,"featured_media":205217,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[4959,117477,1107,499,103,117476,61,60,1135,117475],"class_list":{"0":"post-228748","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-feature","9":"tag-contentid-553f3316-72b3-4e30-9f36-00cb6b77bf14","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-health","13":"tag-i-just-came-first-at-my-4th-hyrox-competition","14":"tag-ie","15":"tag-ireland","16":"tag-locale-gb","17":"tag-shorttitle-at-71"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/228748","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=228748"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/228748\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/205217"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=228748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=228748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=228748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}