Kristina Mladenovic Shines in Adidas Tennis Post and Shares Her Fitness Secrets

On the @Adidastennis social media, they posted “ready player one, two and three. Watch as @kristinamladenovic93, @felixaliassime and @katie.volynets prepare for their moment with the London Collection. #LondonCollection #adidasTennis,” bringing some fierce fashion to the court. Kristina is known for her career as a highly ranked professional French tennis player. With her dedication to the game and knowledge of health and fitness, she has a lot of people looking her way for advice. Here’s what the tennis pro does to stay fit and healthy.

1. She uses supplements

She takes vitamins and supplements. “I’m excited to be part of Team USANA,” she said. “I have been using USANA vitamins and supplements for a few years and have seen the difference that it has made in my health and fitness. As one of USANA’s Ambassadors, I’m looking forward to sharing my positive experience with others and letting them know what USANA can do for them.”

2. She swims

She posted on Instagram while in Dubai, “grateful to be living in this great city, in peace, in safety & in the sunshine ☀️Happy day 🇦🇪#happynationaldayuae,” as she enjoyed the poolside views. Swimming can be beneficial in many ways and even help strengthen your lungs. According to the Cleveland Clinic, “if you want to breathe easier, swimming might help do the trick. It’s been found to improve lung strength and capacity.”

3. She lifts weights

She does weight lifting to strength train. “Séance physique 💪🏻🏋🏼‍♀️🏃🏼‍♀️Work never stops. Merci 📸 @paulineballet / FFT pour ces belles images. #BJKCupFinals #Seville,” she said on Instagram while lifting weights. According to the Mayo Clinic, you should “do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

4. She does her arm workouts

She pays attention to arm strength, as seen on Instagram while she’s doing tube band workouts, captioned “Resilience.” According to Harvard Health Publishing from Harvard Medical School, “strong arms aren't just for the weight room crowd. Arm strength is important for many of the everyday tasks or functional activities we perform such as carrying groceries, lifting children, hanging curtains, or opening doors.”

5. She golfs

As seen in this post on Instagram post captioned “thank you for being the best person in this world ❤️🥂 Happy birthday hermanito 🎂🥳😘 @lukamlade,” they’re in a golf cart on the course. According to Better Health, “golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

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

1. Naomi Osaka

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

2. Sofia Kenin

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

3. Caroline Wozniacki

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

4. Serena Williams

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

5. Angelique Kerber

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

6. Barbora Krejcikova

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

7. Iga Swiatek

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

8. Ashleigh Barty

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

9. Simona Halep

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

10. Jelena Ostapenko

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

11. Garbine Muguruza

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

12. Emma Radcanu

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

13. Bianca Andreescu

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

14. Sloane Stephens

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

15. Flavia Pennetta

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

Rachel Stuhlmann, known for her dynamic presence as a model and tennis influencer, brings her passion for wellness, sports, and fitness to every aspect of her life. In a recent Instagram post, she shared behind-the-scenes glimpses of creating her content, showcasing her dedication to the sport and the energy she brings to each shoot. “BTS filming of a tennis drill w the bestie😭💕🎾,” she captioned the video, giving fans a sneak peek into her content creation process. Whether she’s playing tennis, staying disciplined in her fitness routine, or sharing her wellness journey, Stuhlmann’s approach is all about intentionality and joy. Here’s a closer look at the habits that keep her active, healthy, and balanced.

1. She Plays Tennis

Tennis is one of the ways that Stuhlmann stays in shape. Better Health states that tennis has a lot of health benefits. “Playing tennis has many health benefits including: increasing aerobic capacities, lowering resting heart rate and blood pressure, improving metabolic function, increasing bone density, lowering body fat, improving muscle tone, strength and flexibility, increasing reaction times.”

2. She Plays Pickleball

Stuhlmann also plays pickleball to keep herself in shape. The Cleveland Clinic states that the sport has a lot of benefits. “Sports like pickleball stress your muscles and bones. Your body responds by making them stronger. Routine pickleball play can help you: Improve muscle strength. Prevent osteoporosis, a disease that weakens your bones and can lead to fractures.”

3. She Values Wellness

Stuhlmann opened up about her wellness journey in an interview with Fitness Gurls. “My whole life has been tennis; however, there was a short time right after college when I shifted much of my focus from the tennis world to fitness training. I think I was just so excited to be finished with only being able to do tennis-specific workouts and for the first time in my life, I had the freedom to do whatever workouts I wanted to! I began weight training, working out extremely hard, and focusing on my nutrition. I went all in; I did two strategic workouts a day and followed a weighed-out meal plan given to me by a nutritionist who helped me reach my goals.”

4. She’s Disciplined

Stuhlmann talked about the discipline that she gained from tennis in her Fitness Gurls interview. “I loved being an athlete, and playing college tennis taught me many qualities—time management, work ethic, and resilience. Committing to my studies was not as easy for me as developing my tennis career. Fortunately, I was provided with great tutors and mentors at Mizzou that helped me stay on top of my studies. Sometimes outsourcing and working as a team with other people is a good way to succeed. I was super disciplined with my training and workout routines, and once I finished playing in college, I transferred that into my professional career. Now instead of preparing and training for big tennis matches, I focus on everything I have going on in my professional life and how I can best show up for all the various work I do within the sport.”

5. She Plans Her Workouts

Stuhlmann likes to plan out her workouts ahead of time. She talked about this in the caption of this Instagram post. “I told you that this year I’m hitting these workouts hard, and with confidence!☺️🔥🧡💪With such a busy schedule, it’s important for me to have efficient and effective workouts & meal plans. Through years of experience (and trial & error🙂), I have figured out what works for me to stay fit and healthy!💯😌”

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

1. Serena Williams

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

2. Madison Keys

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

3. Naomi Osaka

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

4. Novak Djokovic

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

5. Andy Roddick

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

6. Anna Kournikova

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

7. Rafael Nadal

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

8. Emma Raducanu

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

9. Taylor Fritz

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

10. Venus Williams

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

11. Casper Ruud

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

12. Roger Federer

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

13. Caroline Wozniacki

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

14. Carlos Alcaraz

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

15. Justine Henin

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

16. Iga Swiatek

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

17. Andy Murray

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

18. Sania Mirza

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

19. Maria Sharapova

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

20. Martina Hingis

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