Kerri Walsh-Jennings is a 3X Gold Medalist who has been playing volleyball for over 25 years. At 41 years old, she has aspirations to compete in the 2020 Summer Olympics in Tokyo. As a mother of three and a disciplined athlete, Walsh-Jennings understands the importance of healthy habits, eating a nutritious meals, and the importance of self-care as well as listening to your own body.
I recently had the opportunity to speak with this olympian and parent about a variety of topics: her partnership with the Sunsweet brand, the healthy habits that sustain her and her family as well as effective exercise and mental health tips that help her to sustain “the Olympic spirit” that she has on and off the volleyball court.
As a mom of 3, how do you find time in your schedule to train for the Olympics?!
The first thing I do in the morning is meditate. From there, the rest of my day falls into place. My workouts are no longer than an hour and a half and my on the court training sessions are no longer than two hours. I believe in quality over quantity. I believe if I can be extremely focused for two hours, get in and get out, my body will thank me and I get to spend more time with my family and working on my mental and emotional game.
Being an Olympian is not just about having a strong body, but also a strong mind. What motivates you during hard or challenging times to keep going?
I live every day with the Olympic spirit and it fuels me more than anything outside of myself! I will be back in Tokyo, and have a chip on my shoulder for winning the bronze– that continues to motivate me. The body part, I have figured out over my career and right now I feel the best I ever have. I have been with my trainers for many years. The training kicks my butt, but it is also therapeutic. The mental and emotional part is definitely where I get in my own way. I carry a lot of my own weight on my shoulders, so I am learning to train my brain as a muscle. I think about how I am going to tackle the task as a choice versus a chore.
Many mothers struggle with continuing pursuing their own personal dreams and goals after childbirth. Do you have any encouragement for moms who may have given up on their dreams?
DON’T!!! I think it’s our duty to stay curious in life about our potential and as a parent. It’s important for us to live happy lives, because our happiness level affects our family. I would recommend for a person in this situation to start to take care of themselves. Start with taking walks, getting outside, doing things that make you happy. Go to the gym, go to a cafe and read, start a new class. Feeling stuck is such a normal part of life, and reconnecting with yourself (whatever that looks like for you) is the best way to figure out what you are needing and wanting in life. You don’t need to figure it out in one day or one week. Take your time, know you’ll get there and enjoy the process of getting back to your center.
What are some practical ways in which you prioritize nutrition?
I want to feel good in my body for my entire life. I am more sensitive about what I ingest, because I know my mental state is so much better when I fuel myself as clean as possible. I don’t have time to mess around with foods that aren’t efficient and effective. I prioritize hydration and always have a big container of water by my side. When I am at home, I also enjoy a good juice. Sunsweet Prune Juice is something I enjoy. Juice gets a bad rap, but it is yummy and helps me get the right nutrients I need in my body to perform my best every day. It helps me take control of my day. I focus on lean proteins at meals. Think over medium eggs at lunch on top of a salad with avocado, olive oil and balsamic vinegar. At dinner I love salmon with lots of lemon. That is normally when I have a starch to help with recovery and sustaining my performance.
I want snacks that help me fuel my body, because I am always on the go. I normally have 6 to 8 Sunsweet Ones in my bag (because I love to carry a big bag), that I snack on as I am on the go, at practice or at a match. I love that they are individually wrapped which makes them easy to take everywhere I go. I try to not eat after 7:30pm, so that I can let my body recover and repair itself for the next day. Recovery is a huge part of sustaining performance and sustained excellence is what I am after.
What are some ways in which you encourage your own children to eat nutritious foods and stay physically active?
Our whole family are creatures of habit. When they see mommy and daddy reaching for certain snacks, they do the same thing. I want to be the best role model I can for my children. Our kids love having Sunsweet Ones in their lunches which initially I was surprised about. The kids say they taste like candy and as a parent I know they are getting the nutrients they need, and fueling their bodies and taking care of their bones. They are also super active and play the sport of the season. We have indoor volleyball now, then will move onto soccer and baseball. We also have one who loves Tae kwon do!
For moms who may feel as if there’s not enough time in the day for them to exercise–what are three fitness tips that are efficient and quick, yet yield results?
I’d say work out first thing in the morning. It is an incredible gift to yourself to go to bed early, so you can more easily wake up early and have some “me time” before the hustle and bustle of your day begins. Prepare the night before. Get your gear out. Go to bed early with the intention of waking early and moving your body. Set your alarm and don’t allow yourself to make excuses. A walk in nature. Body weight squats (air squats), lunges, planks, interval or HIIT training – – these things are wonderful and efficient ways to get your heart pumping and your energy flowing. Habits take time to build. Be kind to yourself. Use your downtime to move (or recover/sleep if you have to) and know that 10 lunges here, 20 air squats there, taking the stairs and walking instead of taking the elevator all adds up to a healthier you.
You’ve recently partnered with Sunsweet. What makes this brand appealing for your own personal health and fitness lifestyle, and why would you recommend it to other moms and parents?
I need efficiency, efficacy and purity with what I fuel myself with which is why I am proud to partner with Sunsweet. Nutrition is an individual choice about how your body feels, and when I believe in something, I dive right in. I know gut health is so related to my mental health so It is nice to reach for something I can trust. Sunsweet products authentically hit all aspects of my life as an athlete and a mom. They are good for your digestion, help you control the way your body feels and also just taste delicious too. I want people to have simple swaps that help them feel better naturally. I want to be a role model for my children and I know that it starts with the company I keep with real foods by real brands.
Lynnette’s interview with Kerri Walsh-Jennings was originally published on Moms.com on December 26th, 2019.
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