20 Amazing Bodies of Tennis Stars

Discover the fascinating and diverse wellness routines of 20 tennis stars. From Grand Slam champions like Serena Williams and Novak Djokovic to rising talents like Ashleigh Barty and Dominic Thiem, these athletes reveal their diet and fitness secrets. Learn how they fuel their bodies for intense matches and recover from injuries. From nutrient-packed smoothies to rigorous training sessions, these players offer insights into what it takes to maintain peak physical condition while excelling in one of the world's most demanding sports. Get inspired by their dedication and commitment to their craft.

1. Belinda Bencic

Monica Schipper/Getty Images

Belinda Bencic shared some of her wellness secrets with Women Fitness. “I don’t have a key diet that I follow,” she admits. “But of course I’m watching what I eat. I need to stay fit, of course, and healthy and of course, watch my weight all the time. So I’m just trying to eat healthy and just see what works best for me. I have like a routine before the match. I eat rice with olive oil and salt. I think it’s the best for me.”

2. Coco Vandeweghe

Leon Bennett/Getty Images

In 2015, Coco Vandeweghe opened up about her tennis career to Wimbledon.com. “I think it's more just finding comfortability with just who I am. I think early on, especially when I was starting full time on the tour, I was more concerned with, you know, watching how my peers were doing and seeing how well that they were doing and how I wasn't doing as well. That was kind of definitely getting to me a little bit where I was getting very frustrated at that, because I felt like, you know, I can beat these girls that are my peers and I beat them on practice, even in matches sometimes.”

3. Naomi Osaka

Michael Loccisano/Getty Images

Naomi Osaka shared her favorite foods in an interview with PureWow.com. “Typically, when I wake up in the morning, the first thing I do is drink a smoothie that my trainer Yutaka [Nakamura] makes me. It has kale, spinach, Coconut BODYARMOR LYTE…I feel like it has kiwi in it. It’s a guessing game for me but that’s the first thing I drink and then normally I have rye bread with smoked salmon and avocado.”

4. Rafael Nadal

Matthew Stockman/Getty Images

In order to play tennis, Rafaal Nadal has to prioritize his recovery. He told GQ in 2012 that he works with physio Rafael Maymo to help him prevent injuries. "Normally I have massage on my quadriceps and the other muscles that lift the knees," he says. "If I'm more relaxed at the knees it takes the pressure off them. If there is pain, I'll use ice."

5. Novak Djokovic

Karwai Tang/WireImage

Novak Djokovic wrote about his wellness routine in his book, Serve To Win. "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.”

6. Venus Williams

Mike Coppola/Getty Images

In a 2017 interview with StyleCaster, Venus Williams talked about her favorite wellness products and foods. Williams is a big fan of kale. She says that the foods she keeps in her kitchen are,

“Himalayan pink salt, organic butter, and kale.” Williams also says that one of her favorite meals is, “Warm roasted kale salad with sun-dried tomatoes and fresh peppercorn.”

7. Serena Williams

David Livingston/Getty Images

Serena Williams’ trainer, Patrick Mouratoglou, tells Shape Magazine that he has her do workouts that will help her on the court. "I'll have her do technical runs side to side, and randomly determine where she's going to run… We can make an exercise where she has to run right, right, left, right, left, left, right, left. Something like that, but she'll go when I signal and they're not in the same time intervals so she doesn't know when it's going to happen."

8. Maria Sharapova

Dia Dipasupil/Getty Images

Maria Sharapova shared some of her fitness secrets with Harper’s Bazaar. “I train five or six times a week for six hours a day with my trainer, Yutaka Nakamura, or one of my coaches. Playing professional tennis requires major dedication. If you take more than three days off, you can start to lose lean muscle.”

9. Marketa Vondrousova

Rindoff Petroff/Suu/Getty Images

After winning Wimbledon, Marketa Vondrousova opened up to ABC News about recovering from wrist surgery. “I couldn’t watch tennis. I was really sad. I was playing good tennis before, and then (the wrist problems) happened, so I was like, ‘Oh, my God. I’m not going to stay healthy,’ you know? ... And when you're coming back, you never know what to expect.”

10. Simona Halep

Mike Coppola/Getty Images

In an interview, Simona Halep talked about how she stays in shape. “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.”

11. Ashleigh Barty

Kelly Defina/Getty Images

Ashleigh Barty opened up about her wellness secrets to Body + Soul. She says that when it comes to her diet, she believes in moderation. “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.”

12. Petra Kvitova

Sam Tabone/Getty Images

In December 2016, Petra Kvitova experienced a knife attack. She opened up about her recovery from this on Instagram. “Three whole months already since the attack – and let you know that I’m working really hard on my recovery. I still can’t tell you when I will be back, but I can tell you that tennis is a huge motivation for me and I realized while I’ve been away how much I like challenges! My perspective on life has changed a lot and I am doing everything to give myself a second chance to be back on the court. I thank you for staying with me through this.”

13. Dominic Thiem

Julian Finney/Getty Images

Dominic Thiem makes sure to workout on a regular basis. He shared his favorite exercises in an interview with Men’s Journal. “I try to do something every day. When there are no tournaments, I do a pretty tough program—even twice a day. When I'm in the tournament, I reduce it a little bit, but still, I try to do something every day. My routine is very intense, but it’s normal exercises that many people probably do, too: a lot of strength work, speed work, and a little bit of endurance with lots of core work. I like crunches and Supermans. I really love to do core exercises because they don’t only make you fit, they also make you look good.”

14. Ons Jabeur

Matthew Stockman/Getty Images

In an interview with Muscle and Fitness, Ons Jabeur opened up about how she gets ready for tennis season. “At the end of the year, usually around November or December, I do 10 days of just fitness. It’s a lot of running and cardio to get my body ready for what’s coming next. After those 10 days, usually the loads of fitness training are more than tennis [training]. I try to concentrate more on strength. When we’re going toward the tournaments in January, I train more on tennis and the fitness aspect becomes more specific to what I need on the court, such as my specific movements.”

15. Stan Wawrinka

Stephane Cardinale/Getty Images

Stan Wawrinka opened up about his diet in an interview with GQ. He says that because of his schedule, he can’t really have a set diet. “Sometimes we have a match at 11 in the morning, sometimes at 9 p.m. We need to always be adapting, we don’t have a match at the same time every week so it’s important to be open with everything.”

16. Johanna Konta

Eamonn McCormack/Getty Images

Johanna Konta likes to workout at home sometimes. She shared her tips for doing so in an interview with Grazia Daily. “You don't need access to a lot of equipment at home to get a great workout done,” Konta says. “Use your own body weight with classic exercises such as press-ups, sit-ups and planks, or get creative using tinned foods or bottles of water to add some weight. It's amazing how heavy a backpack can get if you fill it.''

17. Caroline Wozniacki

Sam Tabone/Getty Images

Caroline Wozniacki revealed how she stays fit in an interview with GQ. “For me, it was always more cardio, and then a little bit of lifting. 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.”

18. Victoria Azarenka

Graham Denholm/Getty Images

In a 2015 interview with ESPN, Victoria Azarenka shared her favorite morning smoothie recipe. “A smoothie with raspberry, banana, mint, almond milk and almond butter. And a bit of granola on top…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!”

19. Eugenie Bouchard

David Livingston/FilmMagic

In an interview with ELLE Canada, Eugenie Bouchard talked about her diet and exercise routine. “I spend most of my time on the tennis court. I wake up at 8 and eat eggs for the protein, fruits, and orange juice. Then I hit the tennis court for two hours working mainly on my technique. After lunch, I spend about another two hours on the tennis court before heading to the gym. As a tennis player, I have to work on my strength and cardio. I find the game of tennis has become more physical, and players are spending more time at the gym.”

20. Katie Boulter

Darren Gerrish/WireImage

Katie Boulter shared her approach to dieting in an interview with Harper’s Bazaar. “Nutrition is one of the most important things as an athlete,” she says. “And luckily I have a really good nutritionist to help me with that. I spend a lot of my time just trying to eat a good handful of protein and carbs with a lot of vitamins and vegetables."

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

Shutterstock

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

Cameron Spencer/Getty Images

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

John Shearer/Getty Images

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

Shutterstock

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

Tristar Media/WireImage

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

Clive Brunskill/Getty Images

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

Clive Mason/Getty Images

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

Daniel Pockett/Getty Images

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

Mike Coppola/Getty Images

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

Matthew Stockman/Getty Images

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

Brendon Thorne/Getty Images

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

Dimitrios Kambouris/Getty Images

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

George Pimentel/Getty Images

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

Shutterstock

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

Vittorio Zunino Celotto/Getty Images

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.”

For most professional athletes, diet, and exercise are part of the job. Performing well on the court, course, field, or in the gym, poo, or ring, requires a dedication to healthy living, discipline, and nutrition. Even after their professional careers are over, female athletes keep doing the things they love to stay in shape. Here are 20 amazing bodies of female athletes over 40 and all of their top health, wellness, and diet secrets.

1. Serena Williams

Shutterstock

Serena Williams is one of the most body-confident athletes. "My philosophy is eat to live. Don't live to eat,” Serena William revealed to Women's Health. "You need it to survive. And [that's] very hard to live by, cause I definitely love to snack, but this is what I want. These are my goals."

2. Venus Williams

Shutterstock

Venus Williams is all about a plant-based lifestyle and even launched her own vegan protein brand, Happy Viking, in 2020. "I need to refuel and provide protein to my muscles quickly after I work out for recovery and to maintain muscle," she told Insider in 2021. "So Happy Viking was created to fuel your inner fighter, your inner Viking, while feeling happy and satisfied about what you put in your body."

3. Danica Patrick

Shutterstock

Danica, 41, doesn’t pick and choose when she is going to be healthy. "What I'm hoping is that people realize that this is a lifestyle," she said during an appearance on Good Morning America. "I want them to develop a good relationship with food and exercise to not be a reward or punishment but a way of life and something that makes you feel good and something that makes you a better you every single day." One of her health habits is eating paleo, she revealed on her website. "Paleo is based on the idea that you only eat foods that were available to ancient man before the invention of agriculture. So no grains, no dairy, no beans or legumes, no added sugars or preservatives. Instead, you focus on naturally raised meats, vegetables, fruits, and nuts," she said. "My intention was to only do it for a week or two to reset my body with less sugar and more veggies. Well . . . I felt so good, and saw such amazing results, that I never quit."

4. Torrie Wilson

Getty Images

Former WWE star Torrie Wilson is all about the 80/20 method of eating. “I go for the 80% rule of healthy. I’m now more focused on eating whole, natural foods that have a lot of nutrients to help me feel good from the inside out. I’m anti-strict eating because of competing and being anorexic,” she said.

5. Gabrielle Reece

Getty Images

Gabrielle Reece revealed to Parade that she bounces between high intensity interval workouts (HIIT) and underwater circuits. “I try to create a little bit of structure. Monday, Wednesday and Friday I typically will do some kind of HIIT, high intensity mixed bag of exercises that I change each time. It's about 60 minutes of work, a little bit less. I write the workouts, a mix of resistance, strength and dumbbells,” she said. “After I workout, I try to do a breathing routine that's about 15 to 20 minutes, to start the recovery process and down-regulating. It’s really important that even if we're sitting at our desk or driving in our car, that we're nose breathing as often as we possibly can. That's a really important health idea. So my routine involves a lot of nose breathing and oxygenating the tissues and the cells. That’s Monday, Wednesday, Friday if the schedule permits in a perfect world.”

6. Dara Torres

Getty Images

Dara Torres suffered from an eating disorder in college that left her with a “fear” of foods. “And so my philosophy is to eat healthy, but if you have a craving for something, don't deprive yourself; just have a little bit of it to help with the craving that you have. My philosophy is that if you are keeping yourself from eating certain things and not having what you want, you're gonna want it more than you should. So that's the biggest thing with me with diet. I try to eat my proteins every day and my fruits and vegetables. But I do have a sweet tooth. I can't deny that. For some reason it gets worse when I travel. I'm out to dinner and I see someone having chocolate cake, I’ll ask for a piece, take a couple of bites, and then let everyone else have it. I just can't cut out certain foods completely and be that restrictive after what I went through in college. I try to eat little meals throughout the entire day. So I always make sure that if I get hungry or need snacks, I will have macadamia nuts or avocados. I just try to eat healthy stuff but I’m not a saint. That's for sure!” she told Parade.

7. Summer Sanders

Getty Images

Summer Sanders maintains that eating a healthy breakfast every morning is her healthiest habit “I never miss breakfast. As a busy mom, there will be days when I'm cruisin' along and I'll look at the clock and I haven't eaten lunch. And I'll run downstairs and I'll start shovelin' stuff down the pie hole, and I'll think, "That was no lunch at all." But breakfast has sort of turned into the new dinner, where you can sit down with your family and have a conversation. And my kids talk at breakfast. We talk about our dreams, talk about our nights' sleep, talk about what we wanna do today and be positive,” she told Self.

8. Kristin Armstrong

Getty Images

Kristin Armstrong is still a runner. “I probably run five days a week; I go to the gym for strength training twice a week; and I try to do yoga twice a week. How far I run depends on what I'm training for. If I'm doing marathon training, then my long runs on Saturdays will escalate depending on what part of my program I'm at. During a regular week, I run 3 to 10 miles per day, and I bump it up on the weekends,” she told Self.

9. Jo Pavey

Getty Images

Jo Pavey fuels her body with food. "When you're running you need to make sure you are getting a decent amount of carbohydrate in order to fuel yourself. I do give myself a cheat day - I mean pizza is a great carbohydrate and you can always put healthy toppings on it. It's all about balance and just generally I've found having that balance in life does me a lot of good,” she told The Sun.

10. Zara Phillips

Karwai Tang/WireImage

Zara Phillips avoids two things. “I don’t diet but I try to eat well and not to eat too many carbohydrates or sugary things. Lunch is quick and simple, like soup and a sandwich or eggs and toast," she told the Sunday Times Magazine.

11. Oksana Chusovitina

Ezra Shaw/Getty Images

At 41, Oksana Chusovitina was the oldest gymnast to compete at the Olympics. When asked what motivated her to return to elite competition after having a child, she didn’t hesitate to respond. "There was no motivation. I stepped into the gym to work out a little bit, to get my body back in shape."

12. Lisa Leslie

Ethan Miller/Getty Images

Lisa Leslie revealed to ESPNW that hse has a daily toothbrush workout routine which includes squats and leg lifts. “My favorite workout involves an electric toothbrush and whole lot of squats. If you get an electric toothbrush it usually runs for two minutes [and] you do four quadrants of your mouth. While at the same time, you can do your squats. So I do my squats probably for a minute, which gets me about 50 squats in a minute and then I do leg lifts and raises for the other minute. That pretty much gets my teeth cleaned and my butt toned,” she said.

13. Chemmy Alcott

Dave Benett/Getty Images

In an interview with Hello! magazine, former Olympic skier Chemmy Alcott was inspired to lose weigh after having children. "I looked in the mirror and I wasn’t comfortable with who I was," she said. "I didn’t know who was looking back at me. I had been a professional athlete for 20 years, then I became a mum and I lost who I was. I wanted to find myself again and be confident in myself as a woman and mother." She added that she hired a personal trainer, her friend Sarah Lindsay and embarked on a 12-week body program.

14. Annika Sorenstam

Shutterstock

Annika Sorenstam maintains a health diet. She drinks water and tea, stays away from fried food, and rarely has juice. “We eat three meals a day, in reasonable portions, and we live active lifestyles. In the evening, we’ll grill a simple chicken or fish, steam broccoli to go with it, maybe sauté some mushrooms. We don’t buy any of it ready-made because you don’t know what salt and preservatives are in those foods,” she told Edible Orlando. “I don’t believe in light diet foods,” she says. “My husband and I enjoy food very much. Often he’ll hang out while I cook, we’ll share a bottle of wine and dine at home. It’s more comfortable than going to a restaurant.”

15. Anna Kournikova

Theo Wargo/Getty Images

Anna Kournikova has a no-frills approach to exercise. "I grew up in the Soviet Union in the eighties and nineties. We didn't have gyms, let alone a treadmill. We worked with what we had; you can too. All you need are sneakers and a sports bra to go running. Or try jumping rope for 10 minutes—it's a great workout!" she told Glamour. "Exercise gives us energy and confidence, so why cut corners? It's easier to incorporate it into your life and feel good now, rather than put it off and feel guilty about it a year from now."

16. Steffi Graff

Getty Images

Steffi Graff stays active. “I am generally a very energetic person. I like to be in motion, I like to act. I still try to start the day with a 45-minute workout – running, yoga, exercise – because after it my head seems to clear up, I feel not only physical vigor, but also amazing mental clarity. I’m ready for a new day. Daily challenges are very important. And not only in terms of sports,” she said in an interview.

17. Lindsay Davenport

Rachel Luna/Getty Images

Lindsay Davenport has spent up to 10 to 15 hours doing hitting and stroke drills, plus three hours of free weights, the occasional Pilates class ("depending on how stiff I am"), and two sessions of footwork and plyometrics (high-impact drills), she revealed to Marie Claire.

18. Natalya Neidhart

Getty Images

Natalya is all about workout buddies. “I’m guilty as anyone of procrastinating when I don’t have a set schedule to follow. For me, I need accountability, which is why I grab a partner. My mom, sister, friends, my husband, heck even my cat have all joined me for some pretty awesome workouts! When you have a partner and your sweat session is like an appointment you have to ‘show up for,’ you won’t miss a workout! These are tools I use to keep me on track, when life sometimes life feels ‘out of our hands,’” she told Calgary Sun.

19. Marion Reneau

Mike Roach/Zuffa LLC via Getty Images

UFC fighter Marion Reneau wakes up early, eats breakfast and does a morning one-on-one session with her coach. Then she spends an hour with her strength and conditioning coach, and drives home for lunch and takes a two hour break. Then, she goes on a three-mile run, followed by Jiu-Jitsu, grappling and wrestling, with her husband. "I'm still active," she told Visalia Times Delta.

20. Natalie Gulbis

Shutterstock

Natalie Gulbis consumes a high protein diet. “My diet six days a week consists of protein shakes with whey protein, healthy fats, greens and probiotics for breakfast and lunch. I have protein bars as snacks in between. For dinner I usually have fish or steak with steamed veggies. When I am home and not on tour I sit down for lunch. Usually chicken with salad dressing on the side. I allow myself 200-300 calories of a treat a day. A Michelob ultra, glass of wine, chocolate etc. On Sundays after the tournament I have a cheat meal and eat whatever I may have been craving. I like consistency and protein keeps my energy up and my body feeling good,” she told Women Fitness.

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Rob 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

Sarah 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

Andrzej 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

Shutterstock

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

Shutterstock

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

Sarah 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

Shutterstock

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

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.”

Discover the wellness and fitness secrets that power the world's most extraordinary athletes. From Simone Biles' radiant skin regimen to Usain Bolt's hydration tactics, delve into the health routines that fuel success. Lebron James reveals his game-day diet shift, while Serena Williams embraces plant-based eating. These elite athletes, like Michael Phelps and Ronda Rousey, share their motivational strategies, from chasing dreams to boosting metabolism. Explore Lionel Messi's workout dedication and Naomi Osaka's commitment to mental health. Join us in uncovering the 20 remarkable bodies of history-making athletes, each with a unique approach to greatness.

1. Simone Biles

Shutterstock

Simone Biles has amazing skin. She shared some of her secrets and favorite products with People. "This Pitera essence is seriously like a miracle water for my skin: it hydrates, moisturizes, evens out my skin tone and leaves my skin glowing. I love that it's super powerful, yet really lightweight. When I heard the legendary story – that it was discovered in a Sake brewery in Japan where all the elderly brewers had soft hands with no wrinkles – I knew I needed to try it, and now I love it."

2. Usain Bolt

James Gourley/Getty Images

Usain Bolt talked about his diet and workout secrets in an interview with GQ. “I try not to eat too much up to a workout, but I stay hydrated. I drink Gatorade throughout the day because it’s so hot in Jamaica. You have to keep it up throughout the day.”

3. Lebron James

Shutterstock

In an interview with Men’s Health, Lebron James talked about a diet he recently went on. “I had no sugars, no dairy, I had no carbs. All I ate was meat, fish, veggies and fruit. That's it. For 67 straight days. Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you're going out and playing a lot of minutes,” LeBron said. “But a salad and some veggies will have me perfectly fine. And before the game I might have a protein shake and some fruit, and I'll be ready to go.”

4. Serena Williams

Shutterstock

Serena Williams makes sure to eat healthy. One thing she is doing is eating a plant-based diet. She explained why in an interview with Women’s Health. "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."

5. Michael Phelps

Shutterstock

Michael Phelps did a virtual event with Panasonic in 2021, where he talked about how he stays motivated. “I think it's important to have a dream because that's what's going to drive you. That's what's going to help you. It's going to motivate you to get out of bed every single day. I had these dreams of being an Olympic swimmer, a world record holder.”

6. Ronda Rousey

Shutterstock

Ronda Rousey shared some of her favorite foods and diet secrets with StyleCaster. “I follow the Dolce Diet, and for breakfast I start the day off at 7:30am with a Dolce chia bowl. That’s two tablespoons of chia, hemp, and oats, add agave nectar, cinnamon, a couple blueberries, and a tablespoon of almond butter. My diet is about maximizing my nutrient intake instead of minimizing calories, and that keeps my metabolism burning fast.”

7. Lionel Messi

Shutterstock

Lionel Messi makes sure to stay in shape and workout on a regular basis. He shared this video of himself in the gym on Instagram. In it, he is seen doing Russian twists and sit-ups with a weight and running on the treadmill. He captioned the post, “Never give up. Never stop chasing your dreams.”

8. Katie Ledecky

Chris Polk/Getty Images

Katie Ledecky talked about her training process with E! News. “On a hard day, I'll have two swim practices and a weight session. I swim twice a day, four times a week and once a day, twice a week and then I have Sundays off. I swim nine to ten times a week and then three weight sessions per week.”

9. Zion Williamson

Allen Berezovsky/WireImage

In an interview on the Gil’s Arena podcast, Zion Williamson talked about where he is in his basketball career. "I'm at that point now because of certain things, I'm putting back the wisdom around me. I don't want to say older because they get defensive, but I'm putting people around me with wisdom. And just go from there."

10. Saquon Barkley

Shutterstock

Saquon Barkley shared his workout secrets with Muscle and Fitness. “Being a running back, you have to be explosive. So I focus a lot on keeping my power and foundation strong with explosive movements. I’ll do heavy squats, power cleans, bench for upper body.”

11. Novak Djokovic

Quinn Rooney/Getty Images

In his book, Serve to Win, Novak Djokovic talked about how he stays in shape. "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

12. Katie Taylor

Leigh Dawney/Getty Images

Katie Taylor talked about her approach to boxing with Balance The Grind. “You have to put absolutely everything into your craft. There are days when you’re not going to be in the mood for training, but they are the days which are most important. They are the days when you have to push yourself to the gym and put everything into those sessions.”

13. Naomi Osaka

Shutterstock

Naomi Osaka is all about putting her mental health first. She notably withdrew from the 2021 French Open because of her mental health. She explained why in a statement. “Anyone that knows me knows I’m introverted, and anyone that has seen me at the tournaments will notice that I’m often wearing headphones as that helps dull my social anxiety. So here in Paris I was already feeling vulnerable and anxious so I thought it was better to exercise self‑care and skip the press conferences. I announced it preemptively because I do feel like the rules are quite outdated in parts and I wanted to highlight that.”

14. Allyson Felix

Shutterstock

In an interview with EatingWell, Allyson Felix talked about how she stays in shape. “I train about five hours a day. Three of those hours are on the track -- warming up, stretching, doing drills and then the actual workout, which may be anything from very technical work on the starting blocks to speed work. From there, I go to the gym and spend a couple of hours doing strength and conditioning.”

15. Chloe Kim

Shutterstock

Chloe Kim talked about how she handles life in the spotlight with Refinery29. She says that she has learned to take the good with the bad. “It's not all good here. I struggle a lot. There's a lot of pressure. There's a lot of things going on in my life. I don't want people to think I am this person who says, ‘Oh everything sucks.’ But it does sometimes, and that’s okay.”

16. Carli Lloyd

Shutterstock

Carli Lloyd shared some of her workout secrets with Insider. She says that she has to do a lot of ab workouts. "Your core stabilizes everything," Lloyd explained. "I really realized throughout the course of my career how important the core was. It's for everything, it's for takeoff, it's for turning, so I spent a great deal of time doing a lot of core exercises, like jumps and high-knees, where I lift my knees all the way up to my chest."

17. Mikaela Shifrin

Christopher Polk/Getty Images

Mikaela Shifrin takes the good with the bad when it comes to her training. “Some days, I have perfect moments,” she said in an interview. “Perfect turns. Perfect technique. I forget about the pain. I remember my dad from a distance, and when I get up on the mountain, it feels like the only place that I can truly breathe. And then some days, it still just sucks. Some days, it’s so hard to put one foot in front of the other. That’s grief. That’s being a human.”

18. Ash Barty

Daniel Pockett/Getty Images

Ash Barty talked about her approach to eating in an interview with Body & Soul. “Everything in moderation and listen to your body,” she says. “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.”

19. Gabby Douglas

Shutterstock

In an interview with HollywoodLife, Gabby Douglas talked about how exercise has changed since retiring from gymnastics. “I’m used to doing the same thing every single day, whereas now I get to switch it up. Like, today we’ll do HIIT. Today we’ll do trampoline. Today we’ll do a dance workout. Today we’ll just dive in and it’s been fun even to be creative with myself, coming up with workouts that I find enjoyable because I believe you should be having fun when you workout. I love hard work and I love to sweat but at the same time though, you should love what you do.”

20. Shaun White

Shutterstock

Shaun White talked about how he stays fit in an interview with UsWeekly. “Even though I’m training [for] snowboarding [and] not really competing in skateboarding right now, I’ll still go to skate parks for fun, stuff like that. I love surfing. The biggest thing I recently fell in love with it — I want to say recently, maybe a couple of years ago — was mountain biking. I did a couple of SoulCycle classes and things like that. They were fun, but you’re not going anywhere.”