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Iga Swiatek In Tennis Gear Takes Selfie With Courteney Cox

“The One Where Iga Meets Courteney.”

FACT CHECKED BY Alberto Plaza
2024 French Open - Previews
Robert Prange/Getty Images
FACT CHECKED BY Alberto Plaza

Tennis champion Iga Swiatek wasn’t even born when Friends first aired on TV, but like many other fans, she was thrilled to meet Courteney Cox. Swiatek, 22, shared a picture of herself posing next to the actress, and shaking hands across the net. “The One Where @iga.swiatek Meets @courteneycoxofficial. 😱 We saw this comment a little while ago and saved it. Today, we were able to help this dream become reality and show a little love to our #1 ahead of a very busy week for Iga in Paris. Jazda, @iga.swiatek 💪 #DreamOn #DreamTogether,” reads the caption on the post. “Definitely my new FRIEND! ❤️🎾🙌” Cox commented. Here’s how the young athlete stays focused, strong, and fit.


1. Polish Superstar

Swiatek has become a superstar in her native Poland. “Nothing could have prepared me for it,” she writes for The Players’ Tribune. “Winning my first Slam obviously changed everything for me, overnight. There are still many places in the world where for sure I’m not going to be recognized. If a random person looks at me, they’re not going to say, Oh, she’s an athlete, she plays tennis. But not in Poland. I’ve actually had some situations where people recognized me by my voice when I was ordering something to eat.”

2. She’s a Perfectionist

Swiatek struggles with being a perfectionist. “Even in everyday life, I feel like I have to do each task until the end, and very well,” she writes for The Players’ Tribune. “Like when I clean up the house, I feel myself wasting all this energy, but I can’t stop because I have to do it perfectly. In practice, I usually leave feeling like I haven’t done enough. I have to force myself sometimes to feel proud of myself. But on the other hand, I know that the quality of having to do everything right is the thing that led me to this point in life, so it can be hard to work on it.”

3. Drives Like She Plays

Swiatek is a member of the Porsche Friends team, and says her tennis style is similar to driving. “In general, I know that I have to watch my technique just as much as on the court,” she told Label Magazine. “For instance thanks to doing sports, I have the ability to react quickly on the road. I also seem to have a good feel for the car, which I discovered on the track.”

4. Big Dreams

Swiatek hopes when she is 75 she will look back and be proud of her achievements. “I hope that I will then lead a life in which I will remember all my earlier years with satisfaction,” she told Label Magazine. “I will certainly benefit from not having to do anything anymore, but all in all, I know that I already don't have to do anything in a certain way. I also hope that I will then be surrounded by people close to me and, of course, enjoy this spacious house by the water.”

5. Therapy and Mental Health

Swiatek is a strong proponent for mental health awareness. “Right now, starting this new season, I feel more confident because I already feel like I did something great,” she writes for The Players’ Tribune. “I already feel like in my country I make people proud, and I changed something. I want to keep using my voice to speak up about problems in Poland, like mental health. It’s still something unusual to go to therapy, and I hope to help change that.”

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2024 French Open - Previews
Robert Prange/Getty Images
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tennis champion Iga Swiatek wasn’t even born when Friends first aired on TV, but like many other fans, she was thrilled to meet Courteney Cox. Swiatek, 22, shared a picture of herself posing next to the actress, and shaking hands across the net. “The One Where @iga.swiatek Meets @courteneycoxofficial. 😱 We saw this comment a little while ago and saved it. Today, we were able to help this dream become reality and show a little love to our #1 ahead of a very busy week for Iga in Paris. Jazda, @iga.swiatek 💪 #DreamOn #DreamTogether,” reads the caption on the post. “Definitely my new FRIEND! ❤️🎾🙌” Cox commented. Here’s how the young athlete stays focused, strong, and fit.


1. Polish Superstar

Swiatek has become a superstar in her native Poland. “Nothing could have prepared me for it,” she writes for The Players’ Tribune. “Winning my first Slam obviously changed everything for me, overnight. There are still many places in the world where for sure I’m not going to be recognized. If a random person looks at me, they’re not going to say, Oh, she’s an athlete, she plays tennis. But not in Poland. I’ve actually had some situations where people recognized me by my voice when I was ordering something to eat.”

2. She’s a Perfectionist

Swiatek struggles with being a perfectionist. “Even in everyday life, I feel like I have to do each task until the end, and very well,” she writes for The Players’ Tribune. “Like when I clean up the house, I feel myself wasting all this energy, but I can’t stop because I have to do it perfectly. In practice, I usually leave feeling like I haven’t done enough. I have to force myself sometimes to feel proud of myself. But on the other hand, I know that the quality of having to do everything right is the thing that led me to this point in life, so it can be hard to work on it.”

3. Drives Like She Plays

Swiatek is a member of the Porsche Friends team, and says her tennis style is similar to driving. “In general, I know that I have to watch my technique just as much as on the court,” she told Label Magazine. “For instance thanks to doing sports, I have the ability to react quickly on the road. I also seem to have a good feel for the car, which I discovered on the track.”

4. Big Dreams

Swiatek hopes when she is 75 she will look back and be proud of her achievements. “I hope that I will then lead a life in which I will remember all my earlier years with satisfaction,” she told Label Magazine. “I will certainly benefit from not having to do anything anymore, but all in all, I know that I already don't have to do anything in a certain way. I also hope that I will then be surrounded by people close to me and, of course, enjoy this spacious house by the water.”

5. Therapy and Mental Health

Swiatek is a strong proponent for mental health awareness. “Right now, starting this new season, I feel more confident because I already feel like I did something great,” she writes for The Players’ Tribune. “I already feel like in my country I make people proud, and I changed something. I want to keep using my voice to speak up about problems in Poland, like mental health. It’s still something unusual to go to therapy, and I hope to help change that.”

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Tennis Stunner Amanda Anisimova in Two-Piece Workout Gear Says "Nice to Meet You"

Anisimova shares her wellness routine, from tennis to mental health focus.

2024 Wuhan Open - Day 4
VCG/VCG via Getty Images
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Amanda Anisimova, a rising tennis star with two WTA titles, is not only known for her athletic achievements but also for her candid approach to mental health. In a recent Instagram post, she shared highlights from her tournament in Seoul, expressing her excitement for the city and her journey in tennis. While playing the sport is a key part of her fitness routine, she also enjoys hiking and embraces the mental and physical benefits it offers. Anisimova stepped away from the sport in 2023 to prioritize her mental health, opening up about burnout and how it impacted her career. Her honesty about her struggles aims to inspire others to take care of themselves and seek support when needed.


1. She Plays Tennis

One of the ways that Anisimova stays in shape is by playing tennis. The Columbia Association states that the sport has a lot of benefits. “Tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because 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 Hikes

Anisimova shared this photo on Instagram of herself hiking by the ocean. Piedmont states that hiking has a lot of benefits. “Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.”

3. She Stepped Away

In 2023, Anisimova shared what caused her to take a break from playing tennis on Instagram. She captioned the post, “Hey guys. I thought I’d make a post explaining what’s been going on and my plans. I’ve really been struggling with my mental health and burnout since the summer of 2022. It’s become unbearable being at tennis tournaments. At this point my priority is my mental well-being and taking a break for some time. I’ve worked as hard as I could to push through it. I will miss being out there, and I appreciate all the continuous support 🤍✌️”

4. She Has Support

Anisimova has a lot of support out there. She talked about this in the caption of this Instagram post. “Sad with the result 😢 wish I could play more in front of you guys here, it’s absolutely my favorite place to play. Thank you to all the fans who came out, you guys are amazing. Shoutout to the guys in the corner behind me who were screaming, you guys were awesome 😂 Last year I wasn’t sure if I’d be able to play here this year 🖤 I’ll take away all the positives and lessons with me for next year, see you all then ✌🏽”

5. She Wants To Inspire Others

Inspire,Word,Written,With,Stamp,Letters,,On,Blue,Paper,SeenShutterstock

Anisimova talked about wanting to inspire others in an interview with The New Zealand Herald. “I was happy that I was able to be honest about the reason why I was stepping away,” said Anisimova. “Just being vulnerable about it [was] kind of freeing and takes a little bit of weight off my shoulders and if I can help other people in knowing that they are not the only ones struggling, they are not alone in it. It was really good to post about it and give some insight into mental health and that it is really important and taking care of yourself always comes first.”

Day Three: The Championships - Wimbledon 2023
Rob Newell/Getty Images
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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

Paris,,France,-,June,8,,2023:,Professional,Tennis,Player,IgaShutterstock

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

Miami,Gardens,,Florida,-,March,29,,2023:,Aryna,Sabalenka,OfShutterstock

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

Miami,Gardens,,Florida,-,March,31,,2022:,Professional,Tennis,PlayerShutterstock

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

Paris,,France,-,June,5,,2022:,Professional,Tennis,Player,CarolineShutterstock

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

New,York,-,August,22,,2023:,Grand,Slam,Champion,ElenaShutterstock

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

Doha,,Qatar,-,February,24,2022:,Maria,Sakkari,Of,GreeceShutterstock

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

Melbourne,,Australia,-,January,15,2020:,Jennifer,Brady,(usa),WatchesShutterstock

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

Paris,,France,-,May,30,,2022:,Professional,Tennis,Player,MdisonShutterstock

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

New,York,-,September,2,,2017:,Professional,Tennis,Player,SofiaShutterstock

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

New,York,-,September,2:,Taylor,Townsend,Of,Usa,ReturnsShutterstock

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

New,York,,Ny,-,Sep,6,,2018:,Elizabeth,Mandlik,OfShutterstock

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

Dubai,,United,Arab,Emirates,-,February,15,:,Madison,BrengleShutterstock

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

Day Three: The Championships - Wimbledon 2023Rob Newell/Getty Images

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

2023 US Open - Day 2Sarah Stier/Getty Images

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

BNP Paribas Warsaw Open 2023Andrzej Iwanczuk/Getty Images

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

Emma,Navarro,Of,Usa,During,The,French,Open,,Grand,SlamShutterstock

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

New,York,,Ny,-,September,2,,2018:,Sloane,Stephens,OfShutterstock

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

2023 US Open - Day 2Sarah Stier/Getty Images

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

Melbourne,,Australia,-,19,January,,2022:,Australian,Open,Tennis,GrandShutterstock

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

Melbourne,,Australia,-,12,January,,2023:,Kooyong,Classic,Tennis,Tournament.Shutterstock

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.”

Celeb News

20 Amazing Bodies of Tennis Champions

They work incredibly hard and it shows.

20 Amazing Bodies of Tennis Champions
Getty Images
FACT CHECKED BY Jeremy Horowitz
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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

MELBOURNE, AUSTRALIA - JANUARY 24, 2016: Twenty one times Grand Slam champion Serena Williams in action during her round 4 match at 2016 Australian Open at Rod Laver Arena in MelbourneGetty Images

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

PARIS, FRANCE - MAY 30, 2022: Professional tennis player Veronika Kudermetova of Russia in action during her round 4 match against Madison Keys of United States at 2022 Roland Garros in Paris, FranceGetty Images

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

MIAMI GARDENS, FLORIDA - MARCH 31, 2022: Grand Slam Champion Naomi Osaka of Japan celebrates victory after her semifinal match at 2022 Miami Open at the Hard Rock Stadium in Miami Gardens, FloridaGetty Images

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

MELBOURNE, AUSTRALIA - JANUARY 25, 2019: 14 time Grand Slam Champion Novak Djokovic celebrates victory after his semi-final match at 2019 Australian Open in Melbourne ParkGetty Images

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

Andy Roddick, Monica Puig And Leon Bridges Excite The Crowd With An Epic Table Tennis Match And Performance During The IHG Hotels & Resorts "Legends, Unmatched" Event At Kimpton Hotel EventiDia Dipasupil/Getty Images

​​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

Tennis star ANNA KOURNIKOVA at General Motors Annual ten Event in Los Angeles. February 28, 2006 Los Angeles, CA. 2006 Paul Smith / FeatureflashGetty Images

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

PARIS, FRANCE - MAY 31, 2022: Grand Slam champion Novak Djokovic of Serbia in action during his quater-final match against Rafael Nadal of Spain at 2022 Roland Garros in Paris, FranceGetty Images

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

LONDON, ENGLAND - JULY 03: British tennis player Emma Raducanu poses in the evian VIP Suite At Wimbledon 2023 on July 3, 2023 in London, England. (Photo by Dave Benett/Getty Images for evian)Getty Images

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

LOS ANGELES - DEC 13: Taylor Fritz at the "Father FIgures" Premiere at TCL Chinese Theater IMAX on December 13, 2017 in Los Angeles, CAGetty Images

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

LONDON, ENGLAND - JULY 3. Venus Williams of the United States in action against Elina Svitolina of Ukraine in the Ladies' Singles first round match on Centre Court during the Wimbledon Lawn Tennis Championships at the All England Lawn Tennis and Croquet Club at Wimbledon on July 03, 2023, in London, England. (Photo by Tim Clayton/Corbis via Getty Images)Getty Images

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

LONDON, ENGLAND - JULY 06: Casper Ruud of Norway reacts against Liam Broady of Great Britain in the Men's Singles second round match during day four of The Championships Wimbledon 2023 at All England Lawn Tennis and Croquet Club on July 06, 2023 in London, England. (Photo by Mike Hewitt/Getty Images)Getty Images

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

MELBOURNE - JANUARY 22:Roger federer of Switzerland in hiw fourth round win over Bernard Tomic of Australia at the 2012 Australian Open on January 22, 2012 in Melbourne, Australia.Getty Images

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

LONDON, UK. June 28, 2019: Caroline Wozniacki arriving for the WTA Summer Party 2019 at the Jumeirah Carlton Tower Hotel, London. Picture: Steve Vas/FeatureflashShutterstock

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

MIAMI GARDENS, FLORIDA - APRIL 1, 2022: Professional tennis player Carlos Alcaraz of Spain in action during his semifinal match at 2022 Miami Open at the Hard Rock Stadium in Miami Gardens, FloridaGetty Images

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

NEW DELHI, INDIA - MAY 1: (Editors Note: This is an exclusive shoot of Hindustan Times) Belgian tennis legend Justine Henin poses for a profile shoot during an interview on May 1, 2019 in New Delhi, India. (Photo by Raj K Raj/Hindustan Times via Getty Images)Getty Images

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

PARIS, FRANCE - JUNE 11: Iga Swiatek of Poland poses for photos with her Champions trophy after winning Roland Garros 2023 Womens Single Final against Karolina Muchova of Czech Republic on Day Fifteen of the 2023 French Open at Roland Garros on June 11, 2023 in Paris, France. (Photo by Eurasia Sport Images/Getty Images)Getty Images

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

NEW YORK - AUGUST 27, 2018: Grand Slam Champion Andy Murray of Great Britain in action during first round match at 2018 US Open at USTA National Tennis CenterGetty Images

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

MUMBAI, INDIA - APRIL 07 :Sania Miirza attends the Pinkvila Style Icon Awards season 2 on April 07, 2023 in Mumbai, India (Photo by Prodip Guha/Getty Images)Getty Images

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

LOS ANGELES, CALIFORNIA - APRIL 15: Maria Sharapova attends the 9th Annual Breakthrough Prize Ceremony at Academy Museum of Motion Pictures on April 15, 2023 in Los Angeles, California. (Photo by Axelle/Bauer-Griffin/FilmMagic)Getty Images

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

Day XX of the 2019 WTA Finals at on October 30, 2019 in Shenzhen, China.Getty Images

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.”

Fitness

Tennis Player Karolina Pliskova is "Back in the Gym"


Karolina Pliskova shares her intense workout routine on Instagram, including squats, weights, sprints, and more.

Karolina Pliskova during practice on Day 5 of the Cincinnati Open.
Robert Prange/Getty Images
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Karolina Pliskova is an extremely successful tennis player. She has won 17 single and 5 double titles on the WTA Tour. Pliskova recently shared a workout video of herself on Instagram. In it, she is seen doing things like lunges, squats, and using a resistance band. She captioned the video, “Slowly back in the gym.”

She Squats

Pliskova is seen doing squats with weights and squat walks in her Instagram video. Squats are very beneficial. ACE Fitness states, “Love them or hate them, squats can work wonders for your strength, flexibility, physique and power. This multi joint movement engages the glutes, hamstrings, quad, back and core, making it a great total-body exercise.”

She Lifts Weights

Pliskova does a lot of workouts with weights to keep herself in shape. In her Instagram video, she is seen using them. Pliskova included a photo in this post of herself lifting a barbell. She captioned it, “Did some workouts in @the_flag_costadelsol great place to train! U can also have more info about how fit u really are there🫠 And finish with a great coffee thanks for having us🙂↔️❤️🔥”

She's Grown

Pliskova opened up about how she’s grown in an interview with Sports Illustrated. “In the juniors I was totally different physically and mentally. Now I've grown up mentally. I've played so many matches against the top players so now I know a little bit how to play against them. I'm not that scared of them or the big stadiums. I've improved my movement a little bit—there's still a lot to work on. But it's improving slowly.”

She Does Sprints

In her Sports Illustrated interview, Pliskova shared some of the workouts she does that improve her tennis skills. One thing she does is sprint training. “My training wasn't that different from before but I was working more on movement on the court. Like left, right and sprints. We tried to work on that more. Also moving in between the balls, we were practicing that more. Also, after matches I'm feeling not too tired.”

She Uses A Fitness Bike

Pliskova is seen on a fitness bike in this Instagram post. Doing this has a lot of benefits. MD Anderson states, “Cycling is considered aerobic exercise, not resistance training. But the effort required to put your bike in motion will improve the overall function of your lower body. And keeping a bike upright and moving engages muscles throughout your body, including your upper body and core."

Fitness

Racer Bianca Bustamante Shows Off Her Strength

Racecar driver Bianca Bustamante shares her top lifestyle tips for diet, fitness, and self-care in 2025.

Bianca Bustamante
Pauline Ballet - Formula 1/Formula 1 via Getty Images
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Bianca Bustamante is revving up her engine in 2025 – in her workout gear. In a new social media post, the racecar driver reveals she is taking “the next major step” in her physical journey as a race driver “and I’ve set the target high!” she says in a new Instagram post, filled with video clips of herself lifting heavy weights at the gym. “Never been more motivated in my life, it’s not physically easy for a girl in this sport, but I’m super excited to take on this new challenge and the next big step on my racing journey,” she added. How does she approach diet, fitness, and self-care? Here are her top lifestyle tips.

Lifting Weights

Bianca spends hours at the gym where she focuses on strength training along with endurance, cardio, reaction time, and reflexes. “You know, to be a driver, it’s a complete package. It takes strength. It takes mental fortitude. It takes reflexes, smart thinking, and survival skills,” she told MEGA Active. “Sometimes it's for the body, sometimes it's for the mind. Nothing more peaceful than early sessions,” she captioned an Instagram post of one of her sessions.

Double Down On Training

Bianca Bustamante at the gym.

Bianca Bustamante/Instagram

In her recent post, Bianca reveals that she working extra hard at the gym. “I’ve been working hard over the years to build a solid foundation, but in 2025, I’ll be working with @j_w_90 and I’m doubling down on my training. Increasing to two workouts a day not just on lifts but aerobic endurance, as well as a better focus on nutrition and rest, in order to raise the bar to compete in the higher formulas,” she said.

Fueling Your Body With Protein

Bianca makes sure to eat enough protein in order to build more muscle and stay as lean as possible to meet the weight requirement. “It’s been a really cool journey seeing my body develop and transform into this whole different person I never knew I could become,” she said. In her new post she added that she is meal prepping. “I’m soooo all in that im even learning how to cook & meal prep better than ever before,” she writes.

Taking Cold Plunges

As for recovery, cold plunging is part of Bianca’s training regime. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

Working On Self-Esteem

Positive self-talk is also important. “Of course, I put a lot of pressure on myself, but in the end, I always tell myself that as long as I give my best and I learn from it, any mistake I make is valid,” Bianca explained. “I always try to repeat that to myself that I am valid. I’m here for a reason and there’s nothing I would rather do than be here.”

Celeb News

Brenda Perlaza Shows Off Incredible Figure Going "Viral"

Here is everything you need to know about her lifestyle habits.

Brenda Perlaza on the beach
Brenda Perlaza/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Brenda Perlaza is flaunting her fantastic figure in a tiny bikini. In a new social media post the influencer, who calls herself La Barbie Negra, looks flawless as she poses on the beach in a neon yellow swimsuit. “#viral,” she captioned the series of Instagram snaps. “Wow Wow,” one of her followers commented, while several others added fire emojis. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Jogging

Brenda enjoys jogging. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

Walking Her Dog

She also takes her dog on long walks. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Dancing

You can also find Brenda dancing to burn calories. Dancing is an excellent workout for many reasons. It builds strength and promotes flexibility, helps you lose weight, and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop or die from heart disease than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues

Swimming

Brenda spends a lot of time in her swimsuit so it isn’t surprising she loves to swim. According to the CDC, swimming is a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, multiple studies support the mental health benefits of swimming.

Hydration

Finally, Brenda hydrates, especially after a long workout or sun exposure. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Claudia Romani
Claudia Romani/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Model and influencer Claudia Romani isn’t just making waves with her glamorous beachside posts—she’s living the healthy lifestyle to match. Recently, Romani shared a video on Instagram, taking a refreshing dip in the pool with the caption, “Kisses from the 305.” But her fitness routine goes beyond just swimming. From her plant-based diet to her dedication to animal welfare, Romani’s habits reflect a balanced approach to wellness that keeps her looking and feeling her best. Here are the five key ways Claudia Romani stays in shape while living life to the fullest.

She Swims

As you can see from her Instagram post, Romani likes to go to the beach. Naturally, she likes to swim to keep herself in shape. Romani shared this video on Instagram of herself taking a dip in a pool. She captioned it, “Kisses from the 305.” According to The Cleveland Clinic, swimming has a lot of health benefits. “Like other forms of cardio, swimming can help you burn calories and lose weight. According to the U.S. Centers for Disease Control and Prevention (CDC), a 154-pound person who swims slow freestyle laps for 30 minutes burns 255 calories. But that amount varies depending on your weight, speed and stroke.”

She's Vegan

Vegan food, vegan bacon, vegan cheese, vegan chocolate pudding

Claudia Romani/Instagram

Romani is open about following a vegan diet. She shares a lot of posts on her Instagram story highlights of herself enjoying vegan foods. The American College of Lifestyle Medicine states that being vegan has a lot of health benefits. “Overall, nutrition from plant-based diets is typically of higher quality than omnivorous diets, as assessed by the Alternative Healthy Eating Index (AHEI).28 A whole food plant-based (WFPB) diet is one made up of predominantly unprocessed fruits, vegetables, whole grains legumes, nuts and seeds, and excludes animal foods, with certain selective supplementation of vitamins B12. Sometimes D. Intentionally planned, WFPB diets provide sufficient nutrient intakes for all stages of life and can be therapeutic for chronic disease and overall health and healing.29 The plant-based dietary pattern protects against overconsumption of nutrients that lead to obesity and disease,30 particularly animal protein, saturated fat,31 trans-fats, cholesterol simple sugars,32 and sodium.33, 34”

She Loves Salads

Vegan Cobb Salad

Claudia Romani/Instagram

A vegan food that Romani enjoys is salad. She shared this Instagram story of herself enjoying a vegan cobb salad. Bupa states that salad is very beneficial. “Salads can contain several foods which are prebiotics. These are foods which act as fuel for healthy bacteria. It also provides a type of indigestible fibre, which can be beneficial for your gut health. Foods to consider including in your salad can be onions, garlic, kale, carrots, and asparagus.”

She Works Out Consistently

Photo of a Crunch Fitness

Claudia Romani/Instagram

Romani makes sure to work out on a regular basis. She shares a lot of Instagram stories in her highlights of herself at the gym. The Mayo Clinic says that regular exercise is extremely important. “Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the

She Supports Animals

Romani has her own charity, Help Miami Cats. She talked about how she started this in the caption of this Instagram post. “❤️ Guys!!!! I have always loved cats and had many growing up. When I moved to Miami Beach I met a great calico named Chacha and learnt that cats were brought to the city by Mayor Lummus … against rodents. Cats rely on volunteers for their food and water and there’s a huge amount of them. There’s a city program to Spay and neuter with the wonderful @sobecats ladies and the feeding is made official by a City Sanctioned badge, yet new cats keep getting dumped daily sadly and there’s a never ending amount of work, emergencies and so on. I was on a feeding rotation but during the pandemic I was left alone caring for so many as people left town or couldn’t afford feeding anymore …I decided to start my own non profit @helpmiamicats . We feed close to 200 and when Batman got paralyzed took him and other special needs cats under my care … @stevensachs69 with the cat room and the amazing people involved devote their lives to these special souls … My life has changed a lot too … way less spare time, way more sweat and tears and lost the person I had by my side who had sadly other priorities … yet gained so much love from these lovely creatures !!! If you can please get involved in any way … follow @helpmiamicats , share, volunteer, adopt … donate … Only together we can make their world a better place !!! And yes … just me feeding the kitties and talking to them … 🤷🏻♀️👀😆❤️🙌”