15 Amazing Bodies Of US Women’s Tennis Champions

In the world of professional tennis, female athletes have not only demonstrated exceptional skill on the court but have also dedicated themselves to maintaining peak physical condition. From Grand Slam triumphs to rigorous training routines and dietary choices, these remarkable US Women’s Tennis Champions offer insights into the unique paths they have taken to reach the pinnacle of their sport. Join us as we explore the stories and lifestyles of tennis legends like Serena Williams, Naomi Osaka, and many others, revealing the secrets behind their amazing bodies and the determination that has made them champions both on and off the court.

1. Naomi Osaka

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Naomi Osaka won the US Open in 2018, and the Australian Open in 2019 and 2021. She shared her typical diet in an interview with Insider. "I usually eat a larger breakfast because I go straight into training and won't eat again till the afternoon. My lunch usually consists of rice, vegetables, grilled salmon, or usually a great salad or bowl from Sweetgreen.”

2. Sofia Kenin

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Sofia Kenin won the 2020 Australian Open. She talked about why she loves tennis in an interview with Athleisure Magazine. “Everything about tennis is such a great sport! It’s physical and it’s a great mental sport where you have to have toughness to play it. Of course, you get to travel around the world to see so many beautiful countries, you stay at the best hotels, the food of course, going out - of course when there wasn’t a bubble and you could explore the city. Of course, there are all the opportunities that come with it and the competition as well! You’re able to do sports interviews, you have a team around you for the matches and when you walk on the court, it’s up to you so that you can compete and leave it all out there.”

3. Caroline Wozniacki

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Caroline Wozniacki won the Australian Open in 2018. She talked about her training process in a 2019 interview with GQ. I’ve done a lot of boxing training. I started when I was 12, and my trainer is from Copenhagen. I don’t do as much of it now as I used to, but there’s still a few weeks where I put it on my schedule. I think it helps build my strength and cardio, because it’s a great combination of core and shoulders. The trainer is the nicest guy you’ll ever meet, but so brutal when it comes to killing you during training. But you can’t get mad, because he’s so nice.”

4. Serena Williams

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Serena Williams is considered one of the greatest female tennis players of all time. She’s won the Australian Open in 2017 and 2015, the French Open in 2015, and Wimbledon in 2015 and 2016. She talked about her diet in an interview with Vogue. “I've been an on-and-off vegan for a while. I was vegan for about six years and it was great. Now, I’m trying it out again because I really want to be healthy. And to be healthy, I need to eat healthy. When I don't eat healthy, I just feel terrible–to be honest, I feel like I almost have pain. So now, I eat vegan about six days out of the week. And then if I want, like, some eggs or something, I do that on the seventh day. That said, I was at the fair the other day and they had donut burgers, which I've never had in my life. I actually don’t like the taste of beef, so I generally don’t eat it–like, ever. But I was like, ‘You know what, you live once. I'm just going to try this thing!’ And it was shockingly really good. The sweet and the savory really went together very well. I don't know who can eat the whole thing, though, I just had a bite.”

5. Angelique Kerber

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Angelique Kerber won both the Australian and US Opens in 2016 and Wimbledon in 2018. In a 2016 interview with The Independent, Kerber revealed that she lost weight for the upcoming season. “I lost a few kilos [over the winter] and I think that has helped me to get quicker and helped me run better and longer. I wasn’t focusing on losing weight and I don’t know exactly how much I lost, but I think it helped.”

6. Barbora Krejcikova

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Barbora Krejcikova won the French Open in 2021. During it, she talked about her training process in an interview with The New York Times. “I had more time, so I spent more time with my coach,” Krejcikova said. “I started to be a little more professional. I didn’t expect that it’s going to help, but as I see it right now, it’s helping and I’m moving forward. That’s where I get the craziness in my head saying ‘OK, you’ve got to go again, you’ve got to go again.’”

7. Iga Swiatek

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Iga Swiatek won the French Open three times and the US Open once. She talked about her approach on the court to WTA Tennis. "I think playing Warsaw on hard court changed a lot the perspective because last year, switching from grass to clay and then to hard court was really tricky. This year, I feel like it's a really nice process without any extra obstacles. So it was pretty easy for me to just focus on work.”

8. Ashleigh Barty

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Ashleigh Barty won the Australian Open in 2019 and Wimbledon in 2021. She broke down her diet in an interview with Body & Soul. “Everything in moderation and listen to your body. If I’m feeling run-down, I make sure I’m eating well and looking after myself by having plenty of fresh fruit and veg. A steak or red meat usually helps when I’m run-down, too.”

9. Simona Halep

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Simona Halep won the French Open in 2019 and Wimbledon in 2019. She shared her training process in an interview. “I go running because that is my job and I need to keep fit. After that, I do my body exercises: abs, back, legs, everything I can inside the house. I run around 20-25 minutes, but progressively, I want to run for an hour in one go. I don’t usually run too much, but this is the only way I can keep my fitness up. In the house, I do push-ups, crunches, back exercises – because I have spinal problems, herniated discs – squats, lunges… exactly what I did when I was a child.”

10. Jelena Ostapenko

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Jelena Ostapenko won the 2017 French Open. She talked about how she approaches rivals on the court in an interview with Clay Tenis. “I just try not to waste my energy on things that I shouldn’t. Once I’m on the court I try to be focused on myself, not see what’s happening around, not getting distracted. If you waste your energy on something else, it’s gonna be hard to bring it on the court.”

11. Garbine Muguruza

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Garbine Muguruza won the 2016 French Open and the 2017 Wimbledon tournament. She talked about her diet in an interview, and says that she has a flexible diet. “There are people who are very strict in food and less in other things. I am before games and in full competition, but the rest of the year, I eat what I want. Not just hamburgers, but pasta, fish, potatoes…I enjoy choosing the moments well.”

12. Emma Radcanu

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At just 18 years old, Emma Radcanu won the 2021 US Open. She talked about being in the spotlight in an interview. “I was under so much pressure to perform, people had no idea what was going on and I had to have this facade, to keep everything inside. It has been really hard. And then to be scrutinized for it when they don’t know what is going on. I am very young and still learning and making mistakes. It is a lot harder when you are making mistakes in front of everyone and everyone has something to say about it. The tour is completely brutal.”

13. Bianca Andreescu

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Bianca Andreescu won the US Open in 2019. She shared her diet secrets in an interview with Narcity. "What works best for me is when I have somebody really take control over that, because I'm definitely not as strict on myself when I don't have somebody kind of there helping me out,” she explains. “I've always been a stress eater. I really have to set my intention on my goal, which is to become number one in the world and how can I get there? I need to really follow a diet [and] having a nutritionist really helped me. Or a physiologist. I've worked with both. Right now I'm working with a physiologist."

14. Sloane Stephens

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Sloane Stephens won the 2017 US Open. She talked about what she does to stay in shape to The Zoe Report. “Anytime I try anything new, I get sore somewhere or injure something else,” she says. “And so, I try to stay away from [things like] boxing. I love kickboxing, but I really can never do anything with my hands. And I'm always really nervous because I need my hands for obviously playing tennis.”

15. Flavia Pennetta

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Flavia Pennetta won the US Open in 2015. After doing so, she announced her retirement in an interview. “This is the way I would like to say goodbye to tennis. This one was my last match at the U.S. Open. If I have to dream about how I want to stop playing, this is the perfect way.”

Tennis players have some of the most impressive physiques in the sports world. Not only do they have to be strong, they must also be fast and can’t switch off for a second. Needless to say, becoming a tennis champion means a hardcore adherence to diet and exercise, and an intense training regime that keeps these athletes at the top of their game. So how do they do it? Here’s how the Venus sisters, Novak Djokovic, Naomi Osaka and 16 other athletes stay fit and fantastic.

1. Serena Williams

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Serena Williams, 41, enjoys a plant-based diet with plenty of carbs. "My philosophy is eat to live. Don't live to eat," she says. "I want to have a healthy lifestyle and, so you know, [I'm eating] a lot of greens and mostly plant-based lately, just super healthy stuff. The only time I eat pasta is when I'm playing/training. Usually, you'll never see me eating pasta otherwise. 'Cause I feel like I've had to eat it so much in my career. It's just like, I never want to see pasta again."

2. Madison Keys

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Madison Keys, 28, doesn’t believe in restricting calories. "I think a lot of times people think that athletes are constantly concerned about their weight and how they look,” she says. “And it has so much more to do with fueling my muscles with the nutrients that they need to be strong and recover and be able to fuel me for the physical activity that I'm going out and doing every day.”

3. Naomi Osaka

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Naomi Osaka, 25, eats a protein and carb-filled meal before training. "I usually eat a larger breakfast because I go straight into training and won't eat again till the afternoon," she says. "My lunch usually consists of rice, vegetables, grilled salmon, or usually a great salad or bowl from Sweetgreen.”

4. Novak Djokovic

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Novak Djokovic, 36, credits his diet with his tennis success—he enjoys an organic diet with lots of vegetables, fish and white meat, and limited gluten, dairy, and sugar. "My life changed because I had begun to eat the right foods for my body, in the way that my body demanded," he says. “Every morning I wake up... I drink a glass of water and do my stretching, maybe mixed with some yoga or tai chi, for 20 minutes. I eat a breakfast perfectly calibrated to my body for the day ahead - the same breakfast almost every day of my life.”

5. Andy Roddick

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​​Andy Roddick, 40, enjoys a balanced diet with treats when he’s not playing or training. "I'll try some sort of chicken, some sort of pasta or carb," he says. "But the biggest thing is to make sure you're hydrated well. My favorite thing to do after four or five weeks on the road is to come back to Austin, Texas, and get some Mexican food -- something greasy -- chips, salsa, the whole deal.”

6. Anna Kournikova

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Anna Kournikova, 42, is not a breakfast-skipper. "Everything starts from breakfast,” she says. “I am a firm believer that the first step to improving well-being is with good nutrition... When millions of students across the country are not taking part in breakfast, they are missing out on the opportunity to perform their best at school… I definitely do believe in everything in moderation. I think the more you restrict, the more you'll want something. And then you'll overdo it. So, I definitely believe in moderation and balance."

7. Rafael Nadal

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Rafael Nadal, 37, prefers low-impact training. "In the past I had problems in my knees and feet, so I prefer not to run a lot during training," he says. "I use the cross trainer because there's less impact. I work at a high intensity, so tennis practice is all the running fitness I need. It is aerobic enough for me.”

8. Emma Raducanu

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Emma Raducanu, 20, swears by salmon to keep her going. “I have smoked salmon three times a day, at least,” she says. “That’s something people might not know about me. Literally I’m addicted to smoked salmon, I have it for every single meal. I can eat it in any way, shape or form. I can have it on its own, I can have it with egg, I can have it with rice. It’s really versatile. For a training week, I’d probably wake up, do a good warm-up [for] 20-30 minutes, and then get on court for an hour and a half, have some lunch, and then get on court again for another hour and a half. And then probably do an hour, hour and a half of gym at the end of the day and then some treatment to keep my body in shape.”

9. Taylor Fritz

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Taylor Fritz, 25, makes sure to get plenty of protein around his training. “I take the Optimum Nutrition pre-workout before I work out, and drink water, as well,” he says. “Once I finish my workout, I’ll have my protein shake along with Stryve beef sticks. That’s something I’m usually snacking on throughout the day, just to get an extra bit of protein. I’m a bigger guy, you know, and I burn a ridiculous amount of calories a day. So I feel like it’s really important for me to have multiple sources of protein. A lot of people just do a shake, but that extra type of snack really helps keep my protein up.”

10. Venus Williams

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Venus Williams, 43, follows a mostly vegan diet. “I’ve stuck to a plant-based diet for over a decade now and have never felt better,” she says. “It gives me the energy to perform my best throughout the day and keeps me feeling at the top of my game because I make healthier choices all around. Now, ten years later, I have finally discovered a healthy balance. I still eat mostly plant-based foods like vegetables and plant-based protein, but I'm not always perfect. It's important to treat yourself from time to time!”

11. Casper Ruud

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Casper Ruud, 24, enjoys the same meal before a match. “I always eat the same for lunch or dinner before a match,” he says. “I eat a very simple, plain rice with chicken, some olive oil and salt. It seems like a smart thing to do, it’s quite easy and some good carbohydrates if I have to play a long [match]. It’s not too much flavor obviously, that’s why I add a little bit of salt. Salt is also good for sweating a lot, which I do. I think we found a good way to do it before matches.”

12. Roger Federer

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Roger Federer, 42, is another athlete who swore by pasta for fuel. "I try to eat in a balanced way and try to experiment with different foods on days I don't have to play in," he said. "I am a lover of Italian, Japanese and Indian restaurants, while in winter, I like fonduta and raclette a lot. Two hours before every match, I eat a pasta plate with light sauce, and I don't say this only because now I am in the Barilla campaign. I have been doing it for 20 years, that's why this partnership is real."

13. Caroline Wozniacki

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Caroline Wozniacki, 33, splits up her workouts between cardio and weights. “For me, it was always more cardio, and then a little bit of lifting,” she says. “But now that I’m older, I’d say it’s 50-50. That’s to make sure that my body stays strong and I can prevent injuries. I’m a big runner, but my body can’t take as much of the pounding, so I’ve had to cut down on that a little bit. Now I use the elliptical, the bike, the StairMaster—all sorts of things to get my heart rate up and save my body.”

14. Carlos Alcaraz

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Carlos Alcaraz, 20, adapts his training to his schedule. “It really depends where I am in the world (as I travel a lot),” he says. “Sometimes I like to change it up, but wherever I am, I like to keep breakfast fairly light. Perhaps some fruit, toast, maybe some eggs… Coffee, always! When I’m on the court, performance is all that matters, so I try not to think too much about how I look. Off the court, I’m still experimenting. I try to keep it fairly simple, but it’s fun to try different things.”

15. Justine Henin

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Justine Henin, 41, focuses on stretching when training every day. “I work a bit differently,” she previously said. “It's true that I'm lighter than in the past. I'm still working pretty hard, but in another way. I work a lot on my endurance, a lot on my stretching. That's why I'm getting more flexible. On the weights, we are doing something different. I still work on my power, and I'm still as quick as I was before. I do a lot of foot drills, these kind of things. We change a little bit the way to think about my preparation. That is going well, even if in the past I got many good results, too. The most important thing is that I stay healthy. When I'm healthy, I can play and I have good results, so that's pretty good.”

16. Iga Swiatek

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Iga Swiatek, 22, allows herself real time off from training. “You have to see how you feel and adjust the time that you spend and the activities that you need,” she says. “Like after Madrid, it was great for me actually not to be in that competition mode. I had two or three days and I went sightseeing. I didn't really think about tennis. I could eat only pasta and not think before every meal if I'm eating enough protein or whatever. But then you just know that in two days you have to come back. So it's not like a full reset, but you need those little moments to just have energy till the end of the swing.”

17. Andy Murray

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Andy Murray, 36, avoids alcohol when he’s training. “Obviously, I don’t drink alcohol,” he says. “Before a big match, I do a lot of preparation on my opponent and how I am going to play my game against them. I always eat an hour to an hour and a half before I am due on court and usually have something like chicken with rice and then I have physio and warm up with my team to make sure I’m ready to go mentally and physically as soon as I step out on court.”

18. Sania Mirza

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Sania Mirza, 36, fuels her training with carbs. “When you are playing, you eat a lot of carbs,” she says. “We load up on carbs because you are playing and you need that energy. When we are training in the off season, we try to cut down on the carbs and try to eat more protein.”

19. Maria Sharapova

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Maria Sharapova, 36, loves running and Pilates. "I train five or six times a week for six hours a day with my trainer, Yutaka Nakamura, or one of my coaches,” she says. “Playing professional tennis requires major dedication. If you take more than three days off, you can start to lose lean muscle. Weekly sports massages and baths, both ice and hot, help relieve my tired muscles. I add Epsom salts and lavender essential oil."

20. Martina Hingis

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Martina Hingis, 42, does yoga to relax from training or to warm up. “I find some dynamic stretching using resistance bands and exercises such as squats and lunges are good to start with as they warm the body up,” she says. “I also like to do yoga and Pilates when I get the chance. Try and build yoga exercises such as the downward dog and sun salutations into your warm up routine to keep your body supple.”

In the world of sports, the ESPY Awards stand as a testament to the incredible achievements of athletes who continue to push the boundaries of physical excellence. Among these remarkable individuals are the female ESPY Award winners, whose bodies are finely tuned instruments of athleticism and strength. In this article, we delve into the fitness, wellness, and training secrets of 15 exceptional women who have earned the coveted ESPY accolades.

1. Mikaela Shifrin

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Mikaela Shifrin won Best Athlete, Women’s Sports, this year. She revealed some of her favorite workouts on Instagram. Shifrin enjoys doing Pilates. “This is just straight up nourishment for the whole body,” she explained in the caption. “It’s a serious combo of a lot of core, upper body, hip, leg strength and active mobility. My sessions range from more recovery focused to a very intense core work, but it really can be targeted for your specific needs. It’s been a godsend for me over the last few years.”

2. A’ja Wilson

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A’ja Wilson won the 2023 Best WNBA Award. She shared some of her wellness secrets with Bustle. In it, Wilson revealed her hydration secrets. “I don’t carry a water bottle around, but I do drink a lot of water. I hydrate myself with Ladder, an electrolyte packet that you can mix in. Sometimes I get tired of just straight water when I’m rehydrating on the bench during a game, so I’ll add that for some flavor.”

3. Claressa Shields

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Claressa Shields won Best Boxer at this year’s awards. She shared her training routine and secrets with Muscle and Fitness. “I make myself get up early in the morning to do my cardio. My coaches [at Jackson Wink] right now are showing me a lot of new techniques, which my body still needs to be conditioned to do. I’ll work on wrestling drills for about 45 minutes, then learn how to fight off the cage and against it, also learn how to take somebody down when they’re trying to resist.”

4. Katie Ledecky

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Katie Ledecky walked away with two awards at last year’s ESPY’s: Best Athlete, Women’s Sports, and Best Olympian, Women’s Sports. She shared her diet secrets with E! News. “I keep it pretty consistent. The only day that I don't train is Sundays, so even right now when I'm taking a little bit of time off, I'm trying to stick to a pretty regular routine. So oatmeal for breakfast, some sort of egg sandwich for lunch, or eggs with toast and then dinner is what varies the most but it is either carbs or some sort of protein: chicken, steak, salmon, something along those lines.”

5. Megan Rapinoe

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Megan Rapinoe won Best Play at last year’s awards, and the Arthur Ashe Courage Award with her teammates this year. She shared some of her fitness secrets with Bustle. “Weight training is really big for me. Obviously, I run a lot playing soccer, but I also make sure that I strength train and pay attention to how everything’s working in my body, especially as I get older. I love Pilates, which is amazing for that. I feel like it strengthens you from the inside out. Rest is also really important. It’s how I get the maximum out of my workouts and how I make sure my body's recovering.”

6. Ashley Hatch

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Ashley Hatch won the Best NWSL Player award in 2022. She revealed to The Washington Post that she makes sure to not succumb to pressure during games. “When my mind’s right, sometimes even if I’m not feeling physically my best. I feel like I can push through hard times, and I can play even better.” Hatch says that she does breathing and confidence building exercises.

7. Candace Parker

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Candace Parker won the 2022 award for Best WNBA Player. She shared how she’s changing up her approach on the court to SB Nation. “I think simplicity has always been difficult for me. I think physically because you know, I’ve been versatile and have played multiple positions. I think simplicity was always, you know, me dribbling and me doing this and whatever. And now I’ve just learned that simplicity is key, doing things with the least amount of motion is going to benefit me greatly. So I think that is the biggest thing to me is just yes, I can dribble and do that, but it’s more beneficial for me to be able to do it with less motion.”

8. Nelly Korda

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Nelly Korda won the 2022 Best Female Golfer Award. She shared how she warms up for a game to Golf Digest. “It’s more that I’m working on my strike out there. It’s about finding my timing. I typically start about an hour and five minutes before my tee time. I want to make sure my body and muscles are loose. I start off with pitch shots on the range and then I work my way all the way up through my bag.”

9. Crystal Dunn

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Crystal Dunn won the Arthur Ashe Courage Award with her US Women’s Soccer teammates this year. In an interview with POPSugar, Dunn talked about how she approaches the sport, after being cut from the 2015 World Cup. "I was so uptight about everything. I'm a totally different player than I was four years ago. I take things as they come now. I try not to take everything so seriously, so harshly."

10. Aubrey Kingsbury

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Aubrey Kingsbury was another recipient of this year’s Arthur Ashe Courage Award. She likes to spend time outside, and specifically enjoys going hiking. Kingsbury posted this set of photos on Instagram of herself hiking in North Island, New Zealand. She captioned the post, “NZ, thanks for an epic adventure.”

11. Alex Morgan

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Alex Morgan has won several ESPY’s, including this year’s Arthur Ashe Courage Award. She talked about how her diet has evolved to Insider. "I have a really good relationship with my body and understanding what it needs and nourishing it in the right way," Morgan said. "That comes with years of experience, but you have to start somewhere, and I think a lot of female athletes aren't given that support early in their career."

12. Casey Krueger

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Casey Krueger also won the Arthur Ashe Courage Award this year. In an essay with NWSLsoccer.com, she talked about her journey to becoming a mother and returning to soccer. “After my three-month moratorium on vacuuming and running ended, it was time to get back on my grind,” Krueger said. “I was still far from where I needed to be to rejoin the Red Stars, so I trained on my own until I was ready. I practiced with a local boys’ club team, played pickup with some of my teammates, and did double days designed by my trainer — but some of my most cherished memories from that time were when I’d workout in the basement of our home. I’d bring Caleb down there with me and let him hangout in his baby bouncer while I focused on getting my strength back. Watching him watch me as I sweated through reps was the greatest motivation I could have asked for, a living, breathing reminder that after everything I’d gone through, and for all the love I didn’t even know I was capable of giving to him, I had everything I needed to get to where I wanted to be. I could do this.”

13. Sam Kerr

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Footballer Sam Kerr won Best International Athlete, Women’s Soccer in 2022. In her book, she talked about how she approaches games. “I try to shift my focus to the task at hand – that one match or that one training session or that one goal – and stay focused on it. Staying in the present and focusing on that one thing isn’t easy, but it definitely helps. I just have to believe in what I’m doing and try to ignore any distracting, negative or outside factors that start to creep in. Using this mental tool to maintain this kind of attitude is a big factor in winning for me. I truly believe that.”

14. Lauren Holiday

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Former soccer player, Lauren Holiday, and her husband, NBA player Jrue Holiday, won the Muhammad Ali Humanitarian Award this year. She shared why she retired from her sport to ActiveKids.com. “As much as I love playing the sport of soccer, I also know that it's not my identity. I know that I was called to do other things and I'm not the type of person that can focus on multiple things at once. When I'm in soccer, I'm so focused on it that I feel guilty if I go a day without working out or trying to better my game. For me, it just came to the point that I wanted to do other things and I was ready. I've accomplished all that I wanted in soccer.”

15. Christen Press

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Christen Press helped accept this year’s Arthur Ashe Courage Award on behalf of the US Women’s Soccer Team. She shared how she prevents injuries in an interview with ESPN. "I haven't had many injuries and I know that's because I take care of my body and I do the things that I need to do to keep it strong. And I'm very grateful for the way that I feel when I play. I feel very powerful. I feel fast. I feel unstoppable and that's because of my body."

For most professional athletes, diet, and exercise are part of the job. Performing well on the court, course, field, or in the gym, poo, or ring, requires a dedication to healthy living, discipline, and nutrition. Even after their professional careers are over, female athletes keep doing the things they love to stay in shape. Here are 20 amazing bodies of female athletes over 40 and all of their top health, wellness, and diet secrets.

1. Serena Williams

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Serena Williams is one of the most body-confident athletes. "My philosophy is eat to live. Don't live to eat,” Serena William revealed to Women's Health. "You need it to survive. And [that's] very hard to live by, cause I definitely love to snack, but this is what I want. These are my goals."

2. Venus Williams

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Venus Williams is all about a plant-based lifestyle and even launched her own vegan protein brand, Happy Viking, in 2020. "I need to refuel and provide protein to my muscles quickly after I work out for recovery and to maintain muscle," she told Insider in 2021. "So Happy Viking was created to fuel your inner fighter, your inner Viking, while feeling happy and satisfied about what you put in your body."

3. Danica Patrick

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Danica, 41, doesn’t pick and choose when she is going to be healthy. "What I'm hoping is that people realize that this is a lifestyle," she said during an appearance on Good Morning America. "I want them to develop a good relationship with food and exercise to not be a reward or punishment but a way of life and something that makes you feel good and something that makes you a better you every single day." One of her health habits is eating paleo, she revealed on her website. "Paleo is based on the idea that you only eat foods that were available to ancient man before the invention of agriculture. So no grains, no dairy, no beans or legumes, no added sugars or preservatives. Instead, you focus on naturally raised meats, vegetables, fruits, and nuts," she said. "My intention was to only do it for a week or two to reset my body with less sugar and more veggies. Well . . . I felt so good, and saw such amazing results, that I never quit."

4. Torrie Wilson

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Former WWE star Torrie Wilson is all about the 80/20 method of eating. “I go for the 80% rule of healthy. I’m now more focused on eating whole, natural foods that have a lot of nutrients to help me feel good from the inside out. I’m anti-strict eating because of competing and being anorexic,” she said.

5. Gabrielle Reece

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Gabrielle Reece revealed to Parade that she bounces between high intensity interval workouts (HIIT) and underwater circuits. “I try to create a little bit of structure. Monday, Wednesday and Friday I typically will do some kind of HIIT, high intensity mixed bag of exercises that I change each time. It's about 60 minutes of work, a little bit less. I write the workouts, a mix of resistance, strength and dumbbells,” she said. “After I workout, I try to do a breathing routine that's about 15 to 20 minutes, to start the recovery process and down-regulating. It’s really important that even if we're sitting at our desk or driving in our car, that we're nose breathing as often as we possibly can. That's a really important health idea. So my routine involves a lot of nose breathing and oxygenating the tissues and the cells. That’s Monday, Wednesday, Friday if the schedule permits in a perfect world.”

6. Dara Torres

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Dara Torres suffered from an eating disorder in college that left her with a “fear” of foods. “And so my philosophy is to eat healthy, but if you have a craving for something, don't deprive yourself; just have a little bit of it to help with the craving that you have. My philosophy is that if you are keeping yourself from eating certain things and not having what you want, you're gonna want it more than you should. So that's the biggest thing with me with diet. I try to eat my proteins every day and my fruits and vegetables. But I do have a sweet tooth. I can't deny that. For some reason it gets worse when I travel. I'm out to dinner and I see someone having chocolate cake, I’ll ask for a piece, take a couple of bites, and then let everyone else have it. I just can't cut out certain foods completely and be that restrictive after what I went through in college. I try to eat little meals throughout the entire day. So I always make sure that if I get hungry or need snacks, I will have macadamia nuts or avocados. I just try to eat healthy stuff but I’m not a saint. That's for sure!” she told Parade.

7. Summer Sanders

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Summer Sanders maintains that eating a healthy breakfast every morning is her healthiest habit “I never miss breakfast. As a busy mom, there will be days when I'm cruisin' along and I'll look at the clock and I haven't eaten lunch. And I'll run downstairs and I'll start shovelin' stuff down the pie hole, and I'll think, "That was no lunch at all." But breakfast has sort of turned into the new dinner, where you can sit down with your family and have a conversation. And my kids talk at breakfast. We talk about our dreams, talk about our nights' sleep, talk about what we wanna do today and be positive,” she told Self.

8. Kristin Armstrong

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Kristin Armstrong is still a runner. “I probably run five days a week; I go to the gym for strength training twice a week; and I try to do yoga twice a week. How far I run depends on what I'm training for. If I'm doing marathon training, then my long runs on Saturdays will escalate depending on what part of my program I'm at. During a regular week, I run 3 to 10 miles per day, and I bump it up on the weekends,” she told Self.

9. Jo Pavey

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Jo Pavey fuels her body with food. "When you're running you need to make sure you are getting a decent amount of carbohydrate in order to fuel yourself. I do give myself a cheat day - I mean pizza is a great carbohydrate and you can always put healthy toppings on it. It's all about balance and just generally I've found having that balance in life does me a lot of good,” she told The Sun.

10. Zara Phillips

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Zara Phillips avoids two things. “I don’t diet but I try to eat well and not to eat too many carbohydrates or sugary things. Lunch is quick and simple, like soup and a sandwich or eggs and toast," she told the Sunday Times Magazine.

11. Oksana Chusovitina

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At 41, Oksana Chusovitina was the oldest gymnast to compete at the Olympics. When asked what motivated her to return to elite competition after having a child, she didn’t hesitate to respond. "There was no motivation. I stepped into the gym to work out a little bit, to get my body back in shape."

12. Lisa Leslie

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Lisa Leslie revealed to ESPNW that hse has a daily toothbrush workout routine which includes squats and leg lifts. “My favorite workout involves an electric toothbrush and whole lot of squats. If you get an electric toothbrush it usually runs for two minutes [and] you do four quadrants of your mouth. While at the same time, you can do your squats. So I do my squats probably for a minute, which gets me about 50 squats in a minute and then I do leg lifts and raises for the other minute. That pretty much gets my teeth cleaned and my butt toned,” she said.

13. Chemmy Alcott

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In an interview with Hello! magazine, former Olympic skier Chemmy Alcott was inspired to lose weigh after having children. "I looked in the mirror and I wasn’t comfortable with who I was," she said. "I didn’t know who was looking back at me. I had been a professional athlete for 20 years, then I became a mum and I lost who I was. I wanted to find myself again and be confident in myself as a woman and mother." She added that she hired a personal trainer, her friend Sarah Lindsay and embarked on a 12-week body program.

14. Annika Sorenstam

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Annika Sorenstam maintains a health diet. She drinks water and tea, stays away from fried food, and rarely has juice. “We eat three meals a day, in reasonable portions, and we live active lifestyles. In the evening, we’ll grill a simple chicken or fish, steam broccoli to go with it, maybe sauté some mushrooms. We don’t buy any of it ready-made because you don’t know what salt and preservatives are in those foods,” she told Edible Orlando. “I don’t believe in light diet foods,” she says. “My husband and I enjoy food very much. Often he’ll hang out while I cook, we’ll share a bottle of wine and dine at home. It’s more comfortable than going to a restaurant.”

15. Anna Kournikova

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Anna Kournikova has a no-frills approach to exercise. "I grew up in the Soviet Union in the eighties and nineties. We didn't have gyms, let alone a treadmill. We worked with what we had; you can too. All you need are sneakers and a sports bra to go running. Or try jumping rope for 10 minutes—it's a great workout!" she told Glamour. "Exercise gives us energy and confidence, so why cut corners? It's easier to incorporate it into your life and feel good now, rather than put it off and feel guilty about it a year from now."

16. Steffi Graff

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Steffi Graff stays active. “I am generally a very energetic person. I like to be in motion, I like to act. I still try to start the day with a 45-minute workout – running, yoga, exercise – because after it my head seems to clear up, I feel not only physical vigor, but also amazing mental clarity. I’m ready for a new day. Daily challenges are very important. And not only in terms of sports,” she said in an interview.

17. Lindsay Davenport

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Lindsay Davenport has spent up to 10 to 15 hours doing hitting and stroke drills, plus three hours of free weights, the occasional Pilates class ("depending on how stiff I am"), and two sessions of footwork and plyometrics (high-impact drills), she revealed to Marie Claire.

18. Natalya Neidhart

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Natalya is all about workout buddies. “I’m guilty as anyone of procrastinating when I don’t have a set schedule to follow. For me, I need accountability, which is why I grab a partner. My mom, sister, friends, my husband, heck even my cat have all joined me for some pretty awesome workouts! When you have a partner and your sweat session is like an appointment you have to ‘show up for,’ you won’t miss a workout! These are tools I use to keep me on track, when life sometimes life feels ‘out of our hands,’” she told Calgary Sun.

19. Marion Reneau

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UFC fighter Marion Reneau wakes up early, eats breakfast and does a morning one-on-one session with her coach. Then she spends an hour with her strength and conditioning coach, and drives home for lunch and takes a two hour break. Then, she goes on a three-mile run, followed by Jiu-Jitsu, grappling and wrestling, with her husband. "I'm still active," she told Visalia Times Delta.

20. Natalie Gulbis

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Natalie Gulbis consumes a high protein diet. “My diet six days a week consists of protein shakes with whey protein, healthy fats, greens and probiotics for breakfast and lunch. I have protein bars as snacks in between. For dinner I usually have fish or steak with steamed veggies. When I am home and not on tour I sit down for lunch. Usually chicken with salad dressing on the side. I allow myself 200-300 calories of a treat a day. A Michelob ultra, glass of wine, chocolate etc. On Sundays after the tournament I have a cheat meal and eat whatever I may have been craving. I like consistency and protein keeps my energy up and my body feeling good,” she told Women Fitness.

Get ready to be inspired by the incredible fitness, dedication, and lifestyles of the 20 amazing stars of the 2023 US Open. From Iga Swiatek's meticulous routines to Aryna Sabalenka's versatile workouts, these athletes are pushing their limits on and off the court. Jessica Pegula shares her personal journey of resilience, while Caroline Garcia emphasizes the importance of eating right on the road. Elena Rybakina focuses on recovery for peak performance, while Maria Sakkari tackles intense workouts, including running. Read on for these and more unique insights into their lives, diets, and motivations as they strive for tennis greatness.

1. Iga Swiatek

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Iga Swiatek shared how she preps for a match on an episode ofCrossCourt. “It’s just routines. I try to do everything exactly the same as I did before the previous match and when I play a night session, it’s for me the hardest day because for the whole day I feel like I have to avoid things, that I’m gonna get tired.”

2. Aryna Sabalenka

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Aryna Sabalenka likes to share some of her go-to workouts on her Instagram. She makes sure to do a variety of workouts. In this video, Sabalenka is seen doing twists with both a hand and circle weight, mountain climbers, and balances on one leg. Meanwhile, in this video, she is seen running while holding a ball over her head.

3. Jessica Pegula

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In an interview with The Buffalo News, Jessica Pegula talked about why she chose to share her mother’s health situation. “It definitely gives you perspective in that aspect. People are so different. I feel like I’ve been able to play well under a lot of personal stress. Some people have a lot going on in their personal life and it really affects them on court. To me, tennis has always been more of a stress relief, in a way. It’s stressful, but I think just focusing on pouring yourself into something else kind of takes your mind off of the other stuff that’s happening.”

4. Caroline Garcia

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Caroline Garcia makes sure to eat healthy, especially when she travels. She shared her secrets with Sports Illustrated. “I don’t bring anything special with me,” Garcia says. “I just eat very simply. I check everything and try to eat a lot of rice and chicken. I just want to be safe and very careful.”

5. Elena Rybakina

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Ahead of the US Open, Elena Rybakina shared how she prepared with Redbull.com. “Now, as the tournament is starting, we are physically not working too hard. We are trying to maintain the level. During the last two tournaments here in the US I was physically not in the best condition. At this stage, it’s all about the right recovery. I need to feel 100 percent fit and get to this level.”

6. Maria Sakkari

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Maria Sakkari shared some of her go-to exercises with Baseline. “When I’m in Greece, I end up running a lot, which I don’t like, to be honest," she says. "It’s so tough, and I had to do so much of it in the off-season, and again during the lockdown last spring. At first, I did some flexibility and mobility workouts, and then we started exercising more intensely in the parks and places like that. It was a lot of running after that."

7. Jennifer Brady

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After dealing with an injury that took her out of the game, Jennifer Brady shared how her mindset has changed with Eurosport.com. “Looking back, I definitely think that overtraining plays a big part in many of the injuries we see on tour. Tennis is so physical. The amount that we train is probably not necessary. I think the older you get, the less you do, and then you realise, well, I guess I really didn't need to practise twice a day and do two gym sessions. You may not feel it when you're 16, 17, 18 up until your early 20s. But once your mid-20s hits, you just start to feel it. You wake up and you're like, ‘Wow, what's that pain? I've never had that before’. So it takes a toll on your body, and I think training smart is way better than just training and putting in so many hours. I'd rather put super high intensity with a shorter amount of time, and that's how I'm going to be training now moving forward. No more three-hour practice sessions for me; a two-hour practice is the most I'll go on court and that'll be it for me. Maybe every now and then doing two sessions, but it's more about trying to maximise and create some more longevity instead of just burning out and trying to do too much.”

8. Madison Keys

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Madison Keys talked about how she preps for tennis tournaments to Thorne.com. “I think the most important areas to me are energy, recovery, and sleep. If I’m training or in a tournament with matches on back-to-back days, then I focus on those things that make sure I’m physically at my best. I do really long training sessions outside when it’s hot in Florida, where I’m based, so I have to be on top of putting the right things into my body to stay hydrated and energized. Depending on where I’m playing a tournament, it could be just as hot as Florida and a match could go a few hours. If my body is feeling good physically, then it allows me to play more freely and focus on my tennis.”

9. Sofia Kenin

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Sofia Kenin talked about her training process with Athleisure Magazine. “I typically practice tennis twice a day for 1 and a half hour practice sessions and after that, of course lunch and recovery with some of my KT Tape. Then, I’m back with my trainer for another couple of hours and recovery is very important in my daily life. I have to maintain a good recovery so that I can do my best during the training week and upcoming tournaments.”

10. Taylor Townsend

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After having her first child, Taylor Townsend shared her process for returning in an interview. “I set a goal for myself to return back after having my son better than I left,” she said. “And in multiple facets and areas, not just how I’m playing. I definitely feel like a different player, a lot more clear, a lot more confident with what I’m doing.”

11. Elizabeth Mandlik

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Elizabeth Mandlik talked about her motivations and her approach to the game in an interview with Digital Journal. “What motivates me every day as a tennis player is the constant adrenaline in the sport and the reward you get from working hard. I’ve been a very competitive person since a very young age and it’s only gotten stronger as times passed.”

12. Madison Brengle

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Madison Brengle shared her wellness advice in an interview with Stuff.co.nz. “To take good care of your body, even when you’re young and healthy. That pays a lot of dividends when you get older. Obviously, your body is going to be more forgiving when you’re younger, but if you take good care of it then, I think it will last longer.”

13. Jodie Burrage

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Jodie Burrage opened up about her training process in an interview with Mindful Chef. She says that she makes sure to eat healthy. “I think I played 7 matches in 7 days across the country last week and that can be exhausting. Eating right is so important to ensure your body is prepared for what’s ahead of it, you don’t know how long a match will be or how long you will be in a tournament but you have to plan for the long haul when it comes to how you eat.”

14. Rebecca Marino

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Rebecca Marino shared some of her secrets for eating healthy with Nuzest. She says that she makes sure to pay attention when she goes grocery shopping. “The first thing is to make sure I’m nor hungry when I’m grocery shopping,” Marino revealed. “That can be dangerous! Secondly, I try my best not to purchase any temptations while at the store. If I don’t bring bad food into the house, it makes it a lot more difficult to get my hands on! I also try to have healthy snacks on hand, like fruit and nuts, just in case I get hungry when I’m out and about. That being said, I do believe having the occasional treat is perfectly fine so long as it is in moderation.”

15. Claire Liu

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Tennis isn’t the only sport Claire Liu likes to do. She also loves to go skiing. Earlier this year, Liu went to the Snow Summit Mountain Resort to hit the slopes. She shared these highlights from the trip on Instagram, including a video of herself skiing. Liu captioned the post, “Hit that recharge.”

16. Emma Navarro

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Last year, Emma Navarro notably made the decision to pursue a professional career in tennis. She opened up about this in an interview last year to The Post & Courier. “I’m looking forward to playing with a little bit more on the line,” she said. “I’ve changed up how I go about practice and working out, and am taking it all a little bit more seriously, taking care of my body more than I have in the past. So I feel like I’m prepared to take this on.”

17. Sloane Stephens

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Sloane Stephens shared some of her favorite healthy foods in an interview with Well + Good. She says that she loves salmon for lunch. "I cook my salmon with lots of lemon juice and add plenty of avocado [to the salad]," she says. "I probably eat that for lunch three to four times a week. Living in Florida, I'm lucky to be able to get fresh fish really easily."

18. Alycia Parks

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Alycia Parks talked about how she approaches tennis in an interview. "I always use the saying 'me versus me' because... I wouldn't say players were like beating me. I was more like, beating myself on the court. I was more like, beating myself on the court and I knew the next year. I didn't want to be in the quallies of the Grand Slams.”

19. Danielle Collins

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Danielle Collins opened up about some dietary changes she made on an episode of the TENNIS.com Podcast. Specifically, she has cut out dairy, gluten, and started eating more vegan and plant-based. “I started doing a more specific diet once I was diagnosed with rheumatoid arthritis because there's things that can kind of trigger flare-ups," Collins said. "So it was important that I was able to identify the things that would kind of cause me to have a reaction."

20. Kimberly Birrell

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During the 2022 Australian Open, Kimberly Birrell talked about participating in it on the company’s website. "Both the men and the women seem like they're doing really well this week and I feel really proud to be, especially a female, tennis player at the moment. I think the cohort of Australian female tennis is just so amazing. I think we're all great people on and off the court … I think we're all rooting for each other, which is a really special feeling.”