Emma Raducanu in Two-Piece Workout Gear is "So Cute"

British tennis champion Emma Raducanu is soaking up the sunshine in beautiful New Zealand. Raducanu, 21, shared pictures from her trip, with one snap of her on the beach, wearing a white tennis skirt and Nike sports top. Another picture showed an incredible spread of food, including her favorite, salmon. “Beautiful place, I love it here 👋 NZ 🥲,” she captioned the post. Here’s what Raducanu’s training and diet look like, on season and off.

1. Training Routine

Raducanu’s tennis training is understandably intense. “For a training week, I’d probably wake up, do a good warm-up [for] 20-30 minutes, and then get on the court for an hour and a half, have some lunch, and then get on court again for another hour and a half,” she told Wall Street Journal. “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. It’s pretty intense, and it definitely takes a lot out of you. It’s important to keep rest days as well. I do yoga because I think it’s important to keep the flexibility, because we get into all sorts of positions on the tennis court. I think yoga is so calming and it’s one of those activities I do that I get completely lost when I’m doing it.”

2. Non-Tennis Activities

Raducanu is careful about sports outside of training. “There are a lot that I love and used to do, but can’t really anymore, such as motocross and go-karting,” she told Vogue UK. “I don’t have as much time and need to be more careful to stay injury free, but I love to go fast and push myself out of my comfort zone. I am a big fan of running, particularly during the last couple of years. I find it’s a great time to switch off and think about things on my own.”

3. Salmon Three Times a Day

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Raducanu is obsessed with delicious, nutritious salmon. “I have smoked salmon three times a day, at least,” she told Wall Street Journal. “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.”

4. Sleep Health

Raducanu is trying to work on her sleep health as it impacts her game. “I definitely feel like I function much better when I have a lot of sleep but I’m not the best sleeper,” she told Wall Street Journal. It’s something that I really cherish when I do have a good night of sleep. I try to get at least eight hours but I’m aiming for nine and when I’m playing a match, then I’ll definitely go nine above, maybe 10, because I feel like every edge helps.”

5. Cleansing and Bath Time

Raducanu’s night time routine consists of skincare and bath time. “My beauty non-negotiable is to always cleanse my skin before bed – I find that it’s vital to avoid breakouts because of all the sweat I accumulate while training during the day,” she told Vogue UK. “I only wear light make-up so don’t need a long removal process; I like to use Dior’s La Mousse OFF/ON because it makes my skin feel very fresh – I think that’s important before you go to sleep and for waking up the next morning. It’s light in texture, so smooth and natural, which is important to me… For me, the best bath is after a hard day’s work and involves soaking in hot water and relaxing. I’ll often use Epsom salts, which are very good for muscle recovery, and some nice, scented bubble bath too. Sometimes I’ll read a book and take my time.”

Emma Raducanu is heating up social media with her latest swimsuit snap. The tennis pro shows off her incredible body in a bathing suit in one of her latest social media posts. “Quick breather in hellas 🧿 - 🔥 in the belly to go now,” she captioned the series of Instagram photos. How does she stay so fit? Read on to see 5 ways Emma Raducanu stays in shape and the photos that prove they work.

1. She Follows a “Step-By-Step” Approach

Raducanu has a "step by step” approach to fitness, which she detailed in a recent video, so she doesn’t overwhelm herself. “When I posted that video, it was literally the first time in the last year (that) I’d done a proper little chunk of training, so I was really, really happy to be starting that," she told TODAY. "Because I honestly hadn’t done much, I just needed to start at the beginning and build my foundation up again. It’s so important to have a good foundation in everything, and after that, you can add complications and throw some more interesting things in."

2. She Hydrates

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Emma makes sure to stay hydrated. "Being on court, I’m sweating so much that staying hydrated is important to me," Raducanu told Today. "It’s so good for mental clarity and to feel energetic. Otherwise you feel sluggish. And I know it improves my mood, as well."

3. She Eats Healthy

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Raducanu’s favorite food? Sushi. "I could have it all the time," she said. "When I travel it’s one of my go-tos. But as a snack I’ve recently gotten really into fresh coconut water. I love it. And it’s ironic because I always hated coconut. It’s the one thing I would not have. And now I just love coconut water." She also relies on smoothie bowls and energy balls to fuel her workouts.

4. She Keeps Herself Motivated

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“I think about how good I feel afterward," Emma told Today about how she keeps herself motivated. "For me, nothing beats the satisfaction of a really big training day and feeling really proud of yourself, knowing you’ve pushed yourself to the max. Right now, I’ve been doing so much work that sometimes I feel completely uncoordinated toward the end of it, but I know I’ve pushed myself to that stage, and I accept that once I freshen up, I’ll be a lot better. The feeling afterward is what keeps me going.” She added: “Every time I get into the gym, it’s a win.” When she is in the gym she does a lot of weight-lifting and core work.

5. She Plays Tennis

Tennis is obviously one of Emma’s main workouts. According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," they say.

Emma Navarro is a rising star in the tennis world. She recently defeated Coco Gauff in Wimbledon. This year, she also won a WTA Tour. Last month, Navarro shared some photos on Instagram. In them, she’s seen running with her dog, taking a boat ride, and walking. How does she stay so fit? Read on to see 5 ways Emma Navarro stays in shape and the photos that prove they work.

1. She Plays Tennis

Tennis is the main way Navarro stays in shape. The Columbia Association states that tennis has a lot of benefits. “Tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

2. She Improves Herself

Navarro shared with CTVNews that she always wants to improve her tennis game. “No ranking or result goals specifically. I just want to continue to improve myself as a player. There are certain areas I am working on improving and hopefully I can implement those into my game and feel confident and hopefully to just feel confident about who I am as a player.”

3. She’s Consistent

Navarro also tells CTVNews that consistency is another big part of her training process. “It’s tough to pick one thing, But I think just consistency . . . maybe that is a little cliche but I think just being consistent day in and day out and bringing 100 percent effort every single day, and being very intentional about how I spend my time on and off the court, and not wasting any time during practice or in the gym and always having a purpose is what I am doing.”

4. She Drinks Protein Powder

Navarro shared some of her training secrets in the caption of this Instagram post. In it, she revealed that she uses protein powder. “Some off court content from on the road,” she wrote. “Reminder to pack protein powder in my checked bag , making furry friends when possible , working on cartwheel.”

5. She Runs

In her Instagram post, Navarro is seen running. McKenzie Health System states that running has a lot of health benefits. “Running may improve your heart health. It makes your heart stronger, lowers your resting heart rate and can reduce your risk of cardiovascular disease. This aerobic activity has been shown to boost your immune system. In fact, one study showed that people who ran at least 5 days a week lowered their chance of getting an upper respiratory tract infection by 43 percent.”