20 Amazing Bodies of Female Golfers

Discover the inspiring stories of 20 remarkable female golfers who not only excel on the greens but also embrace the challenges of life off the course. From Jin Young Ko's determination to Maria Stackhouse's advocacy for women's rights, these athletes showcase their dedication to the sport and their unwavering resilience in the face of adversity. Join us as we delve into their training routines, mental fortitude, and personal journeys, providing a glimpse into the incredible minds and bodies that make them outstanding athletes and role models for the world.

1. Jin Young Ko

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Jin Young Ko opened up about her preparation and training process in an interview with Golf.com. “I think the more difficult process is when I’m preparing for events and when I’m training. And it’s also more fun at the time when I’m actually training because I think it’s fun to feel the improvement that you make after hard work. So that’s what’s really a driving force for me.”

2. Mariah Stackhouse

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After Roe v. Wade was overturned, Mariah Stackhouse, and many other golfers spoke out against this. “It’s incredibly disheartening that in 2022, women’s rights are being taken away,” said Stackhouse in an interview. “With the makeup of everything right now, the makeup of the court, I just don’t really see a brighter side. You’ve got to hope that there’s still some fight left in us, and we can figure this out as a country.”

3. Lillia Vu

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After winning the Chevron Championship not long after her grandfather’s death, Lillia Vu spoke about this to CNN. “Now I know that everybody’s journey is different, and everything happens for a reason … Even today, I was getting really upset on the course, and I just had to remind me, like, ‘Grandpa is with you, and he’d be really disappointed if you were getting upset like this and that you didn’t get your act together.’”

4. Allisen Corpuz

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Allisen Corpuz also spoke out against Roe v. Wade’s overturning in an interview. “I just think it’s really disappointing,” said Corpuz. “As a woman, I think it’s part of women’s healthcare just to have the right to your own body. It just feels like there’s been a lot of progress made … even going into pretty recent history of women getting the right to vote. It just kind of feels like we’re taking a step backwards.”

5. Ashleigh Buhai

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During the pandemic, Ashleigh Buhai shared how she was still keeping herself in shape to CompleteGolfer.com. “I’ve been using lockdown to improve that, by having Zoom training session three times a week with my trainer Artur Pereira. We have done a lot of body weight training, focusing on core and legs as well as using superflex bands for upper body. I’ve also been listening to podcasts and audio books to stay mentally sharp so that I will be ready for when we do resume.”

6. Leona Maguire

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Leona Maguire shared her training routine with redbull.com. “I go to the gym four times a week too,” she says. “When I’m in season it’s a little bit less – two or three times a week. A lot of people think that golfers don’t need to work out but it’s crucial to build up strength during the off-season and prevent injury. Golf involves a lot of time in certain positions where you need a strong core, back and legs. Strength training is as important as golf practice.”

7. Nelly Korda

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Nelly Korda does a lot of things to keep herself in shape. She shared some of her favorite workouts in this video on Instagram. In it, Korda does a lot of weight training exercises, like deadlifts, throwing a ball, and bridge raises with a dumbbell.

8. Georgia Hall

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Georgia Hall shared some of her favorite workouts with BBC.com. "I've got resistance bands, mats, foam rollers so I do a bit of that. But as my one form of outdoor exercise I probably go for a 30, 40 minute run which is something I never used to do, never. I'm forcing myself to run which is really good for me and for my willpower because I never used to be that good at it. I'm really trying to put the effort in each day over five or six kilometres."

9. Hannah Green

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Hannah Green became the first female golfer to win a co-ed event in the Webex Palyers Series. She talked about the importance of this in an interview with Golf Digest. “It felt pretty good to say I’m the first female to win a TPS event and even around the world. It’s a great feeling and hopefully it’s not the last time a female has a trophy in her hands.”

10. Jennifer Kupcho

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Jennifer Kupucho makes sure to eat healthy. One of her go to snacks? Bananas. “I grew up always having some kind of fruit,” Kupcho said to Golf.com. “And bananas were always my favorite because they filled me up and lasted me a while in the round.”

11. Danielle Kang

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Danielle Kang opened up about her wellness and career in an interview with Golf Digest. In it, she talked about managing her mental health. “Seeking help for mental health needs to be normalized. I’ve had help. I see a sport psychologist and a therapist so that I can talk about what I need to talk about. I lean on my friends a lot, too. However big or small the issue, I know I have to get my mind clear, so I can play. I also know it’s not always going to be clear. I’ve been learning to perform even when things are going on. I use box breathing [inhaling for four counts, holding your breath for four counts, exhaling for four counts and repeat] a lot on the course.”

12. Megan Khang

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In an interview with Mass Golf, Megan Khang talked about what she’s learned from the sport and her experiences. “I learned I’m a lot more capable than I thought I was, in terms of being creative and committing to some shots that I didn’t think I could do. I learned that I can do anything as long as I commit 100% and as long as I don’t get ahead of myself. I’m a little bit of a hothead, but I’ve learned to calm myself down from the years on tour. I’ve learned, as long as you give 100%, you can’t be mad at the result.”

13. Minjee Lee

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Minjee Lee had the highest payout for a woman at the 2022 US Women's Open. She tells CNN that she wants to be a role model for young people out there. “Hopefully they can watch me on TV and I can be a great role model for all the girls and boys all around the world to follow your dreams,” Lee said. “You can do it. Anybody can do it. As long as you stick to your plan and stick to what you love then I think you’re always going to be doing the right thing.”

14. Ally Ewing

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Ally Ewing opened up about how she manages her diabetes in an interview with LPGA.com. She says that it is all about managing the ebbs and flows of her diabetes. “It's an everyday battle. Some days are different than the others, but you just manage it. You stay on top of things.”

15. Stacy Lewis

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In a personal essay for Golf.com, Stacy Lewis talked about what she has learned from the sport. “This game can teach you so much. About yourself. About humility. How to handle tough situations. How to carry yourself. How to interact with people. ‘Yes, ma’am.’ ‘No, sir.’ To be around the game at a young age, it’s such a great learning experience.”

16. Alison Lee

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Alison Lee notably opened up about her struggles with mental health and how her sport has effected it. “Sometimes when you’re in moments like that you just drown in your own thoughts and it makes it worse,” Lee said to LPGA.com. “I feel like people shouldn’t be afraid to come forward and really talk about what’s going on in their head…I would say you’re just going to have to learn to deal with all the pressure, all the anxiety, all the emotions you have. It’s going to become part of your daily life basically. It’s a question of if you can handle it and how to handle it.”

17. Bailey Tardy

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Bailey Tardy opened up about her self-confidence in an interview with Golf Digest. "Other people might not, but I've always believed in myself to win any tournament that I enter," Tardy said. "I'm good enough to be here, and I've been on the LPGA, so I feel like I definitely have the game to hang with the best in the world.”

18. Marina Alex

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Marina Alex did a live Q&A on her Instagram. In it, she talked about her mental health, and how she stays focused. “One thing I learned from my coach especially, is the importance of meditation and taking some time for yourself and being able to find a quiet place in your head,” she says. “It’s tough. We have so much distraction—cell phones, iPads, everyone’s always on something or Facetiming, or doing so many different things, and a lot of time you’re not just able to be with yourself and your thoughts. And when you’re on the golf course, that’s a majority of your time. And if you’re not practicing that, it’s easy to lose. Especially under pressure and when you’re feeling nervous. There are things that make you uncomfortable, so it’s really important to practice mental strength. And also be kind to yourself. Golf is really hard, especially from a mental standpoint, so you can’t beat yourself up whenever you make a mistake or do something wrong.

19. Ryann O’Toole

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Ryann O’Toole decided to give up alcohol for her wellbeing. She opened up about this decision in an interview with GolfWeek. “Even a simple drink made me very foggy the next day,” said O’Toole. “It made me on edge. I don’t think my body processes it very well.”

20. Lisette Salas

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Lisette Salas is all about bettering her mental health. She talked about this in an interview with LPGA.com. “I think when I finally unloaded the weight that I was carrying to my team, that was a big turning point. And I think being okay to be vulnerable and ask for help, having that in my mind has been super helpful. Saying it this week was the right thing to do and the right time to talk about it.”

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.

To reach the pinnacle of FIFA Women's World Cup soccer, you have to be physically fit, mentally strong and dangerously determined. The women here are all of those things and more. How do they stay so in shape? Alex Morgan hydrates her skin. Megan Rapinoe is really into weight training. And Ashlyn Harris treats her body as a temple, eating plant-based 80% of the time. Inside you'll find these health tips and more from winners of the FIFA Women's World Cup.

1. Alex Morgan

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Alex Morgan has amazing skin, and shared her tips with Buzzfeed. “I think all my toiletries are a big thing. I always make sure to bring enough lotion for my face and body, because we go to a lot of dry places, like Salt Lake City, St. Louis, and Arizona. Combine that with being in the sun all the time, and keeping my skin hydrated is essential. It’s important to find the right moisturizer, serums, and, of course, sunscreen to moisturize and protect my skin.”

2. Carli Lloyd

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Carli Lloyd likes to cook, and shared some of her favorite meals with NJM. “I love cooking! It's hard because I'm not home very often. But when I am, it's fun to cook different recipes. I make some good baby back ribs and stuffed peppers! And we always grill fish, chicken and steak on the charcoal grill.”

3. Megan Rapinoe

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Megan Rapinoe shared 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.”

4. Julie Ertz

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Julie Ertz tells Forbes that she now understands the importance of self-care, and wished she realized this earlier. “I would have loved to realize how important my alone time is for me to make sure I am in a good place. Sometimes just being able to reflect on my goals and relax helps me have a better plan or perspective going forward. It's all about finding what works for you. I've also become more comfortable talking to my support group to help me with those goals.”

5. Alyssa Naeher

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Alyssa Naeher told The Los Angeles Times that she has a lot of supportive people in her life. “Lean on your teammates. Lean on your family. Just focus on what you want. For me it was showing up every day and controlling all the things that I could control. And that was being a good teammate.”

6. Kelley O’Hara

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Kelley O’Hara likes to run to stay in shape. She talked about this in an interview with Women’s Running. “I love the way I feel when I’m done running. Nothing is better than the feeling after a grueling workout. And if I’m fit, I love the feeling of pushing beyond what you think you can do during a run.”

7. Rose Lavelle

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Rose Lavelle shared her wellness secrets in an interview with Well + Good. She says that rest days are very important to her. “Today, rest is vital and I can’t play as much as I did as the load is so much more,” she says. “Now it’s a balance, and I have to prioritize the off-field piece and everything that I’m doing to help best prepare my body to be able to perform on the field.”

8. Ali Krieger

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Ali Krieger shared her wellness secrets in an interview with Muscle & Fitness. She says that one workout she enjoys doing is using battle ropes. “Being explosive and power­ful, hav­ing good footwork and quality speed are es­sen­tial for me. Battle rope drills are one of the toughest yet most rewarding exercises I do at the gym. They are a full-body workout, making me feel every muscle!”

9. Crystal Dunn

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Crystal Dunn shared her skincare secrets in an interview with Cup of Jo. “After breakfast, I wash my face, mostly to make sure I’m nice and awake. I wait until training to apply lotion or sunscreen. Lately, I’ve been really into It Cosmetics tinted moisturizer. It’s really light for daily use and provides a lot of things besides moisturizer — like coverage, a hydrating serum and SPF. So, I feel like I’m getting sunscreen protection and I also get to look cute. If I go out at night, I’m usually wearing Bobbi Brown’s line.”

10. Ashlyn Harris

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Ashlyn Harris talked about her diet in an interview with Green Matters. “Having been a professional athlete for many years, my body is a temple; my body is an engine. It’s something I have to treat extremely well if I want it to function at the highest level. I’ve always been very thoughtful about what goes into my body, and over time that has evolved to where I am now, which is eating plant-based about 80 percent of the time.”

11. Christen Press

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Christen Press talked about how she approaches a soccer game to ESPN. “I find the ball and I think, Where's the ball going, and where do I need to go? It just puts me back in the game, and it's the simplest thing, but it's become sort of like my soccer mantra. I simply use the ball as my focus point and move back into position and the distracting thoughts disappear, and I'm right back in the game."

12. Mallory Swanson

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Mallory Swanson opened up about having young people look up to her in an interview with People. "I always try and take the time with fans because you never really know what that moment can do for someone, and how that moment can change the trajectory of their career or their school life or whatever it is. There have been some times where people have definitely cried and I've been like, 'It's okay. It's like me, I'm literally you.' So connecting with those girls and those fans is super for sure."

13. Tobin Heath

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Tobin Heath talked about the importance of highlighting women’s sports to E! News. "Women's sports has been put through such a narrow lens," Heath explained. "Our sports structures were created by men and for men because, at that time, men's sports was kind of the only thing that existed. We were completely being missed. So those lenses were very much through the lens of, like, what the patriarchy would want to see in women's sports, not what women's sports actually are and certainly not the fullness of it."

14. Allie Long

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Allie Long shared how she prepares for soccer season in an interview with Oxygen Magazine. “Every off season, I make specific goals and go to training with a purpose. There’s always something that I want to work on and I leverage the off season to work on my long-term goals by setting and achieving the short-term goals to get me there.”

15. Sam Mewis

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Sam Mewis opened up about her recovery process in an interview with Outside Online. In it, she talked about how she eats healthy. “As women, we’re trained so much by society to watch what we eat. But as an athlete and as someone who is trying to heal, recover, and be strong, I need to eat a lot.”

16. Emily Sonnett

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Emily Sonnett shared her training routine in an interview with US Soccer. “We don't often lift heavy weight, but we do get a lot of reps in. We've also did a lot of testing at the beginning of camp to measure our range of motion, agility, flexibility, etc. We really appreciate having that kind of feedback because of course we want to do everything that can help us win, always.”

17. Jessica McDonald

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Jessica McDonald likes to strength train to stay in shape. “Strength training has definitely helped improve my game,” McDonald told BarBend. “Since I’m older, I have to up keep my body in a different way than a younger player. Strength training has helped me with longevity. I feel quicker and stronger than I have before.”

18. Lindsey Horan

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Lindsey Horan talked about the importance fitness has on her life to Tonal. “Fitness was never the main component in my game when I was younger,” she says. “I wish it was. I wish I knew what I know now. I wish I knew everything that goes into fitness because it’s not just running. It’s not just kicking the ball and chasing it.”

19. Becky Sauerbrunn

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Becky Sauerbrunn is always trying to improve herself. She talked about this in an interview with Soccer.com. “For someone that’s just trying to find their stride in their game, that’s kind of harsh criticism to get, but I took it to heart,” Sauerbrunn said. “I did everything I could to try to counteract that…Don’t be afraid to push your boundaries. I think you need to discover more about yourself, and you need to do that by making mistakes.”

20. Abby Dahlkemper

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During the pandemic, Abby Dahlkemper made sure to stay fit. She talked about her goals with Yahoo Sports. “My goal during the quarantine is to maintain as much muscle mass and I can,” Dahlkemper explained. “I don’t want my body to go into shock after months away from the pitch and risk some sort of injury. These workouts are slightly simpler versions of what my teammates and I do during normal training sessions.”

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."

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.”