Tennis Star Emma Navarro in Two-Piece Workout Gear is "Gorgeous"

Smoothies

Victoria likes to drink her nutrients. “A smoothie with raspberry, banana, mint, almond milk and almond butter. And a bit of granola on top,” is one of her favorite fuel-up treats. “It's gluten-free and vegan. It's healthy and has all-natural nutrients to start the day. It gives me lots of energy and is naturally sweet!” she told ESPN.

Power Exercises

Victoria focuses on developing fast-twitch muscles. “I do power exercises like medicine ball throws and I recently, like a year ago, started doing olympic weightlifting because it's the most complex movement with the most explosiveness and power in it to help you extend faster and get to the first step faster,” she says.

Stretching

“For me it was a lot of educating myself to just understand, first of all, how the body works so I knew what to do. I'm constantly reading and learning injury prevention. Basically, injury prevention is discipline,” she told Elite Daily. Stretching has been key. “It was also a lot about mindset, 'cause I hate doing it -- like, I absolutely hate stretching. But once I started to understand it a little bit more, it became fun for me,” she says.

Cold Plunge

She also recovers with cold plunges. “Ice baths are another alternative, they are most common because cryotherapy is not everywhere. We have it at the tournaments, so after the matches it's very efficient, especially somewhere really hot,” she says.

She Tried A Vegan Diet

Victoria is not a fan of the vegan lifestyle. “I wanted to be vegan because I love animals, but it was the worst thing I could've done for my body and my body wasn't recovering. So I had to learn it the hard way... but that was fine. Every body is unique. You can't really find out [about your body] without experimenting and learning,” she said.

Training

To avoid injury Azarenka has a long training period and increases focus on her physical conditioning. “I will have, this time, an extended preseason. I want to get at least eight good weeks of training before I go to do my season, but usually it's about five to six weeks. And you start mainly with general physical training for two weeks, just really hard work getting your base endurance, etc., and then it goes more into tennis,” she told Elite Daily.

Tennis

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Tennis is Daria’s main form of fitness. “The only thing I love about tennis is tennis itself. It's the game of tennis I like so much to play. You know, to hear the sound of the ball coming from the racquet, so like the sound of the ball touching the ground and you know this beautiful feeling of hitting the ball,” she told We Are Tennis.

Coffee

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Daria is a coffee drinker. Here she is holding a cup while on vacation. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Ice Skating

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When she’s not on the court, you can find Daria ice skating. “Making sure she knows how to skate⛸️👻 @natalia_zabiiako 💜 #love,” she captioned a post from the rink. According to Harvard Medical School, ice skating will burn up to 200 calories per hour. It is also great for joint and muscle health and helps improve balance and coordination.

Stretching

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Daria understands the importance of stretching before and after playing tennis or exercising. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Strength Training

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Daria lifts weights to keep her body ready for the court. Here she is during a strength training session. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Cold Plunges

Emily is one of the many people obsessed with cold plunging. “Not me setting my phone up confidently knowing I can usually stay in for over a minute… not this time lol. I can plunge if it’s 40 degrees or higher, but anything lower is way too painful. What’s the lowest you can cold plunge and stay in?” she captioned a video. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.

Movement in the Morning

Emily rises and exercise. “Movement in the morning has been the number one game changer in my routine over the last few years providing more mental clarity and an overall mood boost to set my day up for success,” she writes in a post.

Walking and Energy Drinks

Emily gets her steps in with the help of Celsius energy drinks. “Morning strolls with my favorite flavor🍑 @celsiusofficial,” she captioned a post. Going for a daily walk can be a game changer in terms of exercise, 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 led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Treadmill Workouts

Emily is a big fan of treadmill workouts. “I actually like running now… specifically the @nordictrack @ifit runs and hikes around the world from my living room,” she captioned a post. She adds that the treadmill “has made running so much fun.” She also uses it for hiking. “I am hiking in places around the entire world from Iceland to Hawaii,” she writes on the Instagram video.

Cycling

Emily loves cycling. At 7:30 am she hops on her NordicTrack bike for a cycling session, calling it the “perfect way for me to decompress for the day ahead of me.” The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.