A Day in the Life of Olympian and Trainer Louise Hazel

You might say Louise Hazel is a bit of an expert in the art of hustling. A former member of the UK's Olympic track-and-field team, Hazel now works as a private trainer, a TV and podcast host, a multi-season participant on MTV's The Challenge: Champs vs. Stars, and all-around health expert. Though her competing days are behind her, Hazel's agenda is as jam-packed as ever—which is why we were more than curious to see how she balances it all.

As you'll find out, she somehow makes it look easy—even as she completes hours of training before most of us have started breakfast. Below, Hazel reveals an hour-by-hour look at her typical day. (Psst: You'll want to steal her fitness tips for sure.)

5:30 A.M.

"I'm a frantic riser. Sometimes I wake minutes before my alarm and I have a sudden urge to get out of bed immediately. If not, it could be another 90 minutes and I would most definitely fall back into a deep slumber—I'm good at sleeping.

"I'm not a cold-shower person—I like mine steaming hot in the mornings, as I tend to be one of those people who are always cold and stealing people's sweaters. My routine is simple: wash all over (mainly the creases) with whatever is available (usually Kiehl's Grapefruit Body Wash, $25); then, cleanse my face with Agera Salicylic Acid Face Wash ($21), as I have been experiencing breakouts on my chin and cheeks for the past 18 months. This has really helped to calm down my adult acne. I shave any areas that are on display—Wilkinson Sword Men's Razor ($9) always gives me a much smoother shave. I have zero confidence in female shaving products!"

5:45 A.M.

A Day in the Life of Louise Hazel


Courtesy of Louise Hazel

"I'm mixed race (white British and Guyanese) and so my skin absorbs moisture very easily. I moisture with coconut cream or oil and sometimes sun cream depending on my day.

"For face care, I start with a witch hazel stick and lightly apply to my problem areas which are my chin, cheeks, top lip, and eyebrows due to waxing and threading (trying to keep my face constantly beat). I then mix a little facial moisturizer. When I'm feeling sassy, I'll go for 111 Skin Space Anti Age Day Emulsion ($240) with a hydrating hyaluronic acid (SkinCeuticals Hyaluronic Acid + B5 serum, $82) and apply to my face and neck.

"I'm in a phase on minimal makeup—in a world of over-contouring, I'm opting for minimalistic and dewy. I prefer to let my skin breathe as much as possible, so I have been using a luminizing primer by Laura Mercier ($38) and then a quick touch-up of the eyebrows, and away we go! If I need more coverage, then I am mixing the primer with Fenty Beauty Liquid Foundation ($38) in shade 280—this stuff is magic when applied with a sponge!"

5:50 A.M.

"I grab a banana and a bottle of water and a bowl of gluten-free muesli with almond milk. I recently found out that I am lactose intolerant using a DNAFit test, and I would recommend this to anyone who is taking their health and fitness seriously. It will give you a blueprint from which to make informed decisions about your diet and fitness regimen."

6 A.M.

A Day in the Life of a Celeb Trainer


Courtesy of Louise Hazel

"Me about to tell model Shaniece Hairston that we have another five reps left!"

"It's training time! My first private client arrives at 6 a.m., and I'm fortunate to have great facilities in my building, so we train from there. It's early, so I walk into the gym with enthusiasm and a smile because the next 60 minutes are going to be intense.

"Warm up consists of five to 10 minutes of cardio followed by 40 minutes of conditioning. This could be anything from HIIT training to resistance training including dumbbells, barbells, kettlebells, or resistance bands. Each client receives a bespoke training plan tailored to meet their goals.

"My training is inspired by my experience as an Olympic athlete where every day had purpose to my overall Olympic journey. For my clients, it's no different! While the training sessions lean into to their individual strengths, we spend double the amount of time on their weaknesses. As an expert, my job consists of two things: achieving an immediate result for my client in the 60 minutes that we have together and bridging the gap between that workout and their end goal. In simple terms, if an exercise doesn't have a purpose for my client, it doesn't belong in their plan. This is the key to achieving everyday slay!"

8 A.M.

How to Train Like an Olympic Athlete


Courtesy of Louise Hazel

"Now it's my training time! Although I'm not competing anymore, it's very important that I stay in shape, as most of my public appearances require a certain amount of athleticism—this could be movie role castings, live workouts for a big sports brand, or taking part in crazy reality TV shows such as The Challenge: Champs vs Stars on MTV. (Nothing can prepare you for that, not even the Olympics!)

"I still train like an athlete. I purposely vary my training to keep my skills sharp. Rather than focus on aesthetics, I think more about how I want to feel. I feel at my happiest in my body when I feel powerful and fast. This requires me to train a combination of speed and strength. So the type of training in my plan would be sprinting or speed intervals on any cardio machine combined with Olympic lifting such as squats, bench press, dead lift, cleans, and many more."

"I always incorporate ancillary and supporting exercises into my workout. They will often be to improve or maintain my core (abdominals, hips, lower back) strength."

12 P.M.

An Olympian Shares a Look Inside Her Diet


Courtesy of Louise Hazel

"It's 12 noon, and my personal training services are officially closed for the day. Lunchtime for me usually involves eggs. I cannot get enough of the breakfast burritos in Los Angeles—they aren't very common in the UK, and the whole wrap-it-up-and-away-you-go thing is perfect for my crazy schedule. They are a great balance of carbs, protein, and fat—always add avocado!"

1 P.M.

A Day in the Life of Louise Hazel


Courtesy of Louise Hazel

Hazel and Casper Smart on MTV's The Challenge: Champs vs Star

"The afternoon signals the start of my other job. I'll usually respond to emails and calls from the UK, as there is an eight-hour time difference. I usually work from home or Soho House in West Hollywood, and I'll usually be found on a table by myself with a glass of sparkling water doing emails, developing training plans, planning podcast guests, and taking meetings with U.S. production companies and networks."

3 P.M.

A Day in the Life of Louise Hazel


Courtesy of Louise Hazel

"NBA legend Booby Gibson, my producer Raphael Woods, and I hanging out post-podcast."

"Time to record my weekly podcasts! I have just started my first-ever podcast, Slay Sunday, where I host a series of interviews with thought-leaders, experts, and disruptors from the world of entertainment, sports, music, culture, and film. They are designed to motivate, inspire, and guide you through life's struggles to help to bring you back to your everyday slay! I wish I'd started doing these years ago. I found out that I am quite opinionated and I am naturally curious about people. We have some great in-depth conversations coming up. I'm most looking forward to interviewing Seal, who is a good friend."

8 P.M.

"I eat out a lot—too much, really. By the end of the day, I find I have zero to little desire to cook at all, and having moved to Los Angeles 11 months ago, the food is just different to back home in the UK! I cooked spaghetti for me and my boyfriend a few weeks back, and he still hasn't forgiven me! Ha! If I'm eating out, I try to avoid French fries because they are my Achilles heel. I keep it simple: chicken, meat, or fish accompanied by one to two portions of vegetables."

10 P.M.

"By the time 10 p.m., arrives I'm usually tucked up in bed. When we first moved to L.A., I had a rule of no phones, laptops, or TV in the bedroom—until I realized that it was so much more comfortable watching Netflix from the comfort of my own bed. Like I mentioned before, I'm good at sleeping, so I'm usually out within 30 minutes—no calming oils needed!"

Next up: Check out a day in the life of a triathlete.