Tennis Stunner Paula Badosa in Two-Piece Workout Gear Says "Hello Monday"

Paula Badosa, known for her power and precision on the tennis court, gives her followers a peek into the intense training regimen that fuels her athletic prowess. Recently, she shared a glimpse of her Monday motivation, showcasing her toned physique in a two-piece workout set while crushing a strength session at the gym. From dynamic strength workouts to calming yoga practices, Paula knows the importance of balancing intense training with mental wellness. “You cannot always control what goes on outside,” she shares, emphasizing her commitment to both mental and physical health. With a focus on wholesome foods and rigorous exercises like running and weightlifting, Paula’s approach highlights the discipline and care that keeps her competition-ready and balanced.

1. Yoga

Paula Badosa/Instagram

Paula is an avid yogi. “You cannot always control what goes on outside. But you can always control what goes on inside,” she captioned a post of herself in a pose. There is a laundry list of reasons to do yoga, explains Harvard Health. “Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood,” they said. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.”

2. Strength and Weight Training

Paula Badosa/Instagram

Paula spends a lot of time at the gym doing strength and weight training workouts to keep her muscles strong and body ready for competition. She lifts heavy weights, does intense sled pushes, and pushes herself with combination moves like jumping squats.

3. Wholesome Diet

Because Paula is an athlete she understands that she needs to fuel her body with foodl. A typical breakfast might be a cup of coffee, whole grain avocado toast, and strawberries. “Ready for my next match! 💪🏼 💪🏼 Replenishing strength with this breakfast,” she captioned a post.

4. Running

Paula is a runner. Here she is running on the beach. What makes running a great workout? According to the Mayo Clinic it is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

5. Tennis

Paula spends most of her time playing tennis, a blend of cardio and aerobic exercise. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," says ACE Fitness.

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

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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.”

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!💯😌”