Cricketer Smriti Mandhana in Two-Piece Workout Gear is in "Strikers Blue"

Smriti Mandhana has joined the Strikers and is proudly wearing the jersey. In a new social media post the team celebrates the arrival of the star cricketer, sharing a clip of her in her two-piece workout gear. “Good to see you in Strikers blue @smriti_mandhana !💙,” they captioned the Instagram video. “Finally 🎉🥹,” commented one of her followers. “Queen of RCB and Indian team❤️,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Not Over Training or Training “Too Less”

Smriti explains that there has to be balance with training. “I’d like to be as fit and fresh, mentally and physically. So that’s something that I have to manage. I have to manage my workouts and not over train or train too less. I have to be really sure of what I’m doing so that my body is at its best when I go out to play the World Cup,” she told Red Bull.

2. 70 Percent Fitness and 30 Percent Skill

“A few years ago, cricket was mainly a skill-based sport, but now with the T20 format being popular, it is a fast-paced game,” Smriti told Red Bull in another interview. “Even in one-day cricket we have to constantly score and chase. The formats are moving pretty fast, so it’s even more important to work a lot on fitness as much as skills. Earlier it was 70% skill and 30% fitness, but now it's 70% fitness and 30% skill. So that’s a big impact.”

3. Fielding

“I think in fielding, there is a huge impact of fitness. For fielding inside the circle, you need agility. And for fielding outside the circle, you need to be able to run fast to cut the angles. For those, I need to do a lot of fitness that is specifically designed for fielding. When I do fielding fitness training, very often I see direct results; if I do the training consistently, in 20-30 days I see that I am able to move quicker or cut a ball that I may not have been able to do earlier,” she says.

“In batting, there is a lot of technique involved. Even if I do a lot of strength training, if I don’t time the ball properly, the shot won’t work. But fielding and running between the wickets, these are two aspects of the game where I can actually say to myself, ‘Oh yes, I worked on these things in fitness and I’ve seen a positive impact in the game.’ I see direct results,” she told Red Bull

4. Cardio and Strength Training

“In pre-season, I will usually do a cardio session and a strength training session every day. It would usually be cardio in the morning for half-an-hour and then a strength training session in the afternoon or evening for one-and-half-hour. This is for five days a week. And then two days would be swimming and other recovery sessions,” she told Red Bull. “I love strength training. I think I could do strength every day of the week,” Smriti says. “My least favorite is anything to do with running. I try to avoid it, but I know I can’t avoid it. It’s funny because I never get nervous before a match, but if I know I have to wake up tomorrow and go running, I will be nervous before the run.”

5. Meditation and Yoga

She also gets her zen on. “I do meditation before a match. I do 10-15 minutes of guided mediation. I can never sit quietly in one spot, so that's why I do guided meditation and try to calm myself down,” she says. “I also practice a bit of yoga. I do Surya Namaskar every day. In fact I use Surya Namaskar as part of my stretching routine before gym sessions.” “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions
• Increasing imagination and creativity
• Increasing patience and tolerance
• Lowering resting heart rate
• Lowering resting blood pressure
• Improving sleep quality

Indian badminton champion Saina Nehwal is reminding fans and followers how important a regular workout routine is—even if you’re not an Olympian. Nehwal, 34, shared a video of herself wearing black shorts and a blue shirt, doing an intense mat workout in her home. “Workout is good 🔥🔥make sure all of you do some amount of workout to stay healthy and fit … ☀️❤️ #morning #workout #fitness #yonexbadminton,” she captioned the post. Here’s how the athlete stays so strong and fit.

1. Women In Badminton

Nehwal is proud to represent her country as a female athlete. “The outlook towards sports has changed since our success at the Olympic stage,” she told HuffPost. “Families encourage their daughters and children to take up sports. And I hope there will be many more Saina Nehwals and Sania Mirzas.”

2. Training Routine

Nehwal works out under the eye of her coach. “I work out six days a week, following a schedule prepared by my coach to suit my body’s requirements,” she told Hindustan Times. “A typical workout includes running, weightlifting, cardio and training of the muscles in the arms and legs in the morning. I also have court practice, in the evenings. I actually prefer working out in the evenings.”

3. No Sugar or Oily Food

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Nehwal makes sure to get at least six hours of sleep a night. “Food and sleep are as vital as exercise,” she told Hindustan Times. “Controlling the quality of your food becomes especially important as you exit your 20s. I generally have cereals, pulses, some non-veg, curd, seasonal fruits and salads every day. I observe a complete ban on unhealthy oils, and avoid sugar, sweets, fatty and fried foods as much as I can.”

4. Professional Attitude

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Nehwal has deep respect for her fellow competitors. “I am friendly with all the players of badminton but on court our attitude change as we prefer not to lose because of these relations,” she told HuffPost. “The one moment that stands out, and I rate it bigger than World No 1 rank, is the medal I won at the London Olympics, 2012 and the Indian national anthem being played in the background. I can’t express the feeling I was going through at that point of time.”

5. Badminton Workout

Nehwal streamlined her training regimen to be as beneficial to her sport as possible. “For me fitness is about having free movements during matches, and accruing no ailments,” she told Hindustan Times. “In my teens and even up to last year, I never worried about how much I exercised. I enjoyed it all – outdoor exercises, indoor workouts, weightlifting etc. But now I am more focused on what’s essential for my sport. I have reduced my running, for instance.”

Mrunal Thakar is best known for her work in projects like Super 30, Batla House, and Jersey. She recently enjoyed a beach day, and shared some highlights on Instagram. In them, she posed on the sand. Thakar wore a royal blue bathing suit, showing off her figure. She captioned the post, “Photo dump.” How does she stay so fit? Read on to see 5 ways Mrunal Thakar stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Works With A Trainer

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Thakur notably lost a lot of weight, leaving many wondering about her secrets. She revealed to Filmfare that when she was working on the film Super 30, she worked with trainer Hrithik Roshan. “When I used to wake up in the morning for the 7 am shift, Hrithik would already be in the gym. After the pack-up in the evening, he would hit the gym again. I remember days when I used to be quite exhausted but I would push myself to do a couple of Surya Namaskars. So yes, Hrithik has inspired me a lot.”

2. She Hikes

Thakur spends a lot of time outside. One thing she likes to do is go hiking. Thakur shared this set of photos on Instagram of herself going on a hike with her friends and her dog. She captioned it, “Weekend moodboard.” The Cleveland Clinic states that hiking has a lot of benefits. “As with all exercise, hiking comes with heart health benefits. Studies have shown that exercise can reduce your risk of heart disease. By working out, your circulation improves and your heart becomes stronger.”

3. She Weight Trains

Thakur shares a lot of her favorite exercises on Instagram. One thing she likes to do is weight train. In this video, she is seen doing shoulder presses and bicep curls with hand weights. She captioned it, “A little progress each day! Adding animal flow workout into the routine.” The Mayo Clinic states that weight training has a lot of benefits. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

4. She Works Out With Others

When Thakur goes to the gym, she isn’t always alone. Sometimes, she works out with a friend. Thakur shared this video on Instagram of herself at the gym with one of her friends. In it, they are seen using TRX cables, the agility ladder, and doing foot fires. She captioned the post, “You are only one workout away from a good mood. Hello gym partner.”

5. She Does Burpees

One exercise that Thakur likes to do are burpees. In this gym video she posted on Instagram, she is seen doing them. Thakur captioned the post, “And the countdown begins.” Burpees are a bodyweight exercise, and bodyweight exercises have a lot of benefits. A study concluded that, “A single session of a community-based group exercise program combining step aerobics and bodyweight resistance exercise was effective in inducing significant post-exercise hypotension in healthy young adult women.”

Nimrit Kaur Ahluwalia is a very successful actress. She is known for her role in the TV series, Choti Sarrdaarni. Ahluwalia also appeared on the reality series, Bigg Boss. She recently met up with her friends for a gym day. They shared a photo on all three of their Instagram accounts from the day. They all wore sets of black workout gear, showing off their figures. How does she stay so fit? Read on to see 5 ways Nimrit Kaur Ahluwalia stays in shape and the photos that prove they work.

1. She Does Chin-Ups

Ahluwalia shared this video on Instagram of herself working out in the gym. In it, she is seen doing chin-ups. According to ACE Fitness, chin-ups are a great exercise. “The primary benefits of the chin-up are increasing strength and definition of the upper arms, specifically the biceps, the posterior deltoids of the shoulders and the teres major and latissimus dorsi muscles of the back. Additionally, holding on to a bar and being able to do chin-ups helps develop crushing grip strength, which can come in handy for opening stubborn jars or having an impressive handshake.”

2. She Strength Trains

In her Instagram video, Ahluwalia is seen doing strength training exercises like lifting dumbbells and pulley rows. According to The Mayo Clinic, exercises like these have a lot of benefits. “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

3. She Wants To Help Others

Ahluwalia wants to help others. She shared this video on Instagram calling for young people to be educated on menstruation. She captioned the post, “As women, we tend to go through different kinds of hormonal imbalances affecting our health; physically and mentally. Irregular periods can be a sign of poor health and so educating ourselves and girls and women around us is important. Let us include ‘Period’ in school education. You too can contribute by signing the petition.”

4. She Doesn’t Stress About Her Diet

In an interview with IANS, Ahluwalia talked about the importance of not stressing about her diet and weight. “Many of us focus too much on the number of kilos lost. I realised it is more than just the number on the scale; it is about feeling healthier and stronger. This transformation has been about internal changes, and I feel that energy is now radiating outward. Currently, I eat carbs in a very controlled way, just focusing on a high-protein and low-carb diet. I also try to have dinner early and avoid eating anything afterward.”

5. She Boxes

“Throwing a punch works your entire body, from your arms and shoulders all the way to your core and legs,” physical therapist James Edwards, DPT says to the Cleveland Clinic, which adds "The conditioning exercises in fitness boxing classes also use a whole-body approach. You’ll tone muscles you never knew you had!: