WNBA Star Erica Wheeler in Workout Gear Will “Knock You Out”

WNBA star Erica Wheeler is showing off her spectacular boxing skills on social media (just add it to the list of things she excels at). Wheeler, 32, posted a video of herself wearing black Adidas workout gear and sparring with coach Vinnie Calautti, joking “I will knock you out” before conceding defeat over her “noodle arms”. The Indiana Fever star has worked hard her whole life to play professional ball—here’s what her game philosophy looks like.

1. Basketball Drills

Basketball shooting drills keep Wheeler sharp and ready for action. “You have to train your mind,” she told Adidas. “And how do you train your mind? Consistently doing something the same way and doing it harder and harder and getting better and better. With time you become more talented because you become more consistent. I think with practice comes muscle memory. My body knows what it's going to do before I even tell it to do it, because I've been doing it so long.”

2. Lifting Heavy Weights

Wheeler lifts heavy weights as part of her training—and she’s thrilled with every step of progress she makes. “I’ve never lifted anything over 200 lb!” she captioned an Instagram video. “Last week I hit 250 lb, I was hype bout that! Then somebody said I couldn’t hit 300 lb! NOTED! Today I got up to 315 lb 😳 I probably could’ve went to 325 but my trainer crazy, but he wasn’t on demon time today 😂.”

3. Family First

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Wheeler had offers from colleges such as LSU, South Carolina, and UConn, but chose Rutgers University after meeting their head coach C. Vivian Stringer. “The conversation was super family-orientated because we just started talking about food, it wasn’t even about basketball,” Wheeler told WSLAM. “I think the one thing that stuck out to my mom was I never left home, so she felt more comfortable with me going to Rutgers because of how Vivian approached our family.”

4. Popular Player

Wheeler’s teammates at the Indiana Fever love her energy and work ethic. “She’s been so great,” says Fever head coach Stephanie White. “She’s fun. She’s a hard worker. She’s a great teammate and she’s really the perfect fit for our franchise because of her commitment to the defensive end, her toughness and her energy. That’s exactly what we want; hungry players who want to be better for each other.”

5. Open Mind

Wheeler keeps an open mind when it comes to sports. “I don't close my mind to anything,” she told Adidas. “When it comes to basketball, you can elevate your game in so many ways, whether it's dribbling, whether it's how to read the game, whether it's a simple drill to tighten up your handling... Always give a pat on the back, because at the end of the day nobody's a real loser if you're going hard. You got to take some losses, but if you’re competing and you're doing it at the highest level you can, you're not losing. You're just getting better.”

Basketball player Nika Mühl is saying goodbye to her UConn team after getting drafted by the Seattle Storm, and she’s clearly ready for the WNBA chapter of her career. Mühl, 23, was tagged in a Seattle Storm official Instagram picture of herself posing on the basketball court in black leggings and a hoodie. “Heard some people wanted @nika.muhl content 😉,” reads the caption on the post. “She’s all yours, admin 🫡,” the official UConn account commented. Here’s how Mühl prepared for this exciting chapter in her life.

1. Support From Breanna Stewart

Mühl looks to fellow WNBA professional players like Breanna Stewart for support and encouragement, especially when things don’t go to plan. “This is all a process, this will all make sense later,” Mühl says Stewart told her. “I’ve been in your shoes, I’ve been in your position, just lead your team. … Stay strong. There’s no better person to get advice from. That was a huge moment for me personally. I was so deep in my thoughts after that game. Getting some words of encouragement to say, it’s OK and it’s part of the process, even though I know it, just hearing from a legend is huge. I kinda changed my ways after that.”

2. Handling Her Emotions

Mühl has learned to handle her emotions and channel them into something positive. “It’s been a weakness in many aspects in which I didn't look at things rationally or I just didn't hold myself accountable or just from being a leader, from that standpoint,” she told CT Insider. “You can't be a leader and be stubborn. You need to think about people around. You need to think about your team, what your team needs. Not what you want.”

3. WNBA Transition

Mühl had a tough decision to make about going from college to the WNBA. “I've never been in a situation with so much pressure, so many eyes looking at you, especially in this program where everybody expects perfection, excellence, wins,” she told CT Insider. “And that's what I kind of learned to expect for myself too and my team. It’s just been a roller coaster of a ride and I'm proud of myself and I'm proud of my teammates for trusting me.”

4. Clean Girl Vibe

Mühl’s beauty style is a ‘clean girl’ vibe. “I learn from my teammates,” she told Women’s Wear Daily. “I have a teammate, Olivia [Nelson-Ododa], who taught me a lot about makeup and fashion. She’s very much into it. She’s older than me, so I was watching. I’m not big on trends. I just like what works for me and I like to try things out, but I’m very passionate about it.”

5. Croatian Casual

Mühl describes her personal style as ‘Croatian casual’. “I was very unique with my style ever since I was a kid,” she told Women’s Wear Daily. “I feel like I would go to school and people would laugh at me for the way I dress. But I didn’t care. My mom told me I look good. I definitely evolved, but I kind of always have that one little thing, that one little piece on me that’s maybe different from what other people would like. I don’t care. I mean, that’s me. I would say [my style is] very edgy, very cool, very masculine and feminine. It depends on how I’m feeling.”

Drea Wheeler appeared on the 42nd season of Survivor. She was a very popular contestant, and was even given prize money from Sia. Wheeler is also a fitness expert. In February, she shared a reel of what she did after being voted out of Survivor. In it, she is seen running and using weights. Wheeler captioned the post, “I’m often asked, what did I do as soon as I was voted out on @survivorcbs. Took a lot of tequila shots and then started my @bodyliciousbydrea trainings 💪🏾 OBVIOUSLY 🙄 LITERALLY couldn’t believe I had completely lost my 🍑 😳 and YES the #DreaApproved Booty Bands made their way to Fiji.” How does she stay so fit? Read on to see 5 ways Drea Wheeler stays in shape and the photos that prove they work.

1. She Runs

As you can see in her Instagram post, Wheeler likes to run to stay in shape. Better Health states that running has a lot of benefits. “Regular running or jogging offers many health benefits. Running can: help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of kilojoules, help maintain a healthy weight.”

2. She Strength Trains

As you can see in her recent post, Wheeler likes to strength train. She is also seen doing bicep curls and dual pulley rows in this post on Instagram. Strength training has a lot of benefits. The Mayo Clinic states, “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

3. She Does The Elliptical

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In the previous Instagram post, Wheeler is seen using the elliptical. The Hospital For Special Surgery states that the elliptical is a great machine to use. “Elliptical machines are a bit like the Swiss Army knives of the gym. The forward-and-back motion of their pedals simulates walking or jogging, while the up-down movement is akin to a stair climber. Meanwhile, the arm attachments provide the arms, chest and shoulders with a muscle-building workout.”

4. She Wants To Empower Others

Wheeler wants to use her fitness program to empower others. She talked about this in the caption of this Instagram post. “April 1st = Spring Bodylicious Challenge! This isn’t just about fitness. It’s about reclaiming your strength, confidence, and inner radiance. Join me on a journey of self-discovery and empowerment as we celebrate the beauty of your body and spirit. Let’s turn your fitness dreams into reality and your doubts into triumphs. Sign up now through link in bio or shop button and let the transformation begin!”

5. She Works Her Lower Body

Wheeler doesn’t skip leg day. She got back into lower body workouts not long after having her first child. Wheeler shared some of her favorites in this Instagram video. In it, she is seen doing squats, lunge step backs, and dips with a resistance band. Wheeler captioned the post, “3 months postpartum workout after a high risk pregnancy with modified bed rest and 1 year of 0 training. Friendly Reminder: Pregnancy Journeys look different but the end goal is the same 👶🏽 You’ve got this Mamas xx”

Kamilla Cardoso is a rookie in the WNBA. She plays for the Chicago Sky. Cardoso is from Brazil, and last month, her family flew to the US to surprise her. Omaha Productions shared a video of the surprise on their Instagram—the "surprise of a lifetime." How does she stay so fit? Read on to see 5 ways Kamilla Cardoso stays in shape and the photos that prove they work.

1. She Plays Basketball

Cardoso obviously plays basketball to stay fit. On The Right Path states that basketball has a lot of benefits. “Basketball involves aerobic exercise, promoting heart and lung health, and enhancing cardiovascular function. Regular participation in basketball helps burn calories, contributing to healthy weight management and reducing the risk of obesity.”

2. She Lifts Weights

Cardoso talked about her basketball career in an interview with FIBA. She says that when she first got to college, she had to change her wellness routine. One thing she added was lifting weights. “I knew I couldn’t just rely on my height,” Cardoso said, “I had to lift weights, because I was skinny. And when I tell you I was skinny, I was super skinny.”

3. She Works With A Nutritionist

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Cardoso told FIBA that she also had to change her diet. “The food here was very different for me,” Cardoso said. “I went a couple of weeks without eating much. My mom used to cook every morning, every night, every afternoon. I was very used to Brazilian food.” She says that she decided to work with a nutritionist for this reason. “I got a nutritionist and was eating more protein,” Cardoso said. “Even though I didn’t like the food, I was eating more so I could gain some weight.”

4. She’s Confident

Cardoso tells FIBA that being away from her family in Brazil has forced her to be stronger and more confident. “I’m much more confident than before,” Cardoso said. “I’ve grown a lot. I’m more comfortable in myself, inside and outside of the court. I see myself as a strong person. I had to move out of my home when I was 15. I’m a momma’s girl, so being away from my family for seven years is hard.”

5. She’s Aggressive On The Court

Cardoso has played in a lot of tournaments, notably the AmeriCup. She shared what these experiences have taught her to FIBA. “I was way more dominant and aggressive. I’ve been working on that for the past couple of months. This tournament was really helpful for me to realize the things I can do on the court. That will help me to be more dominant now.”

The Women's National Basketball Association (WNBA) showcases extraordinary athletes whose physical prowess and dedication to their craft are nothing short of inspiring. From setting goals and adopting healthy lifestyles to overcoming obstacles and using their platforms for social change, these remarkable women offer valuable insights into their journeys both on and off the court. Here, we delve into the stories of 20 WNBA players who have shared their experiences, highlighting their approaches to wellness, training regimens, and personal philosophies. From Lisa Leslie's goal-oriented mindset to Kelsey Plum's advocacy against sexism, each player brings a unique perspective to the table. Whether it's diet and exercise, mental fortitude, or using their voices for important causes, these athletes demonstrate what it takes to achieve greatness both physically and mentally.

1. Lisa Leslie

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Lisa Leslie shared some of her tips to stay positive and productive in an interview with People. "I love to set goals,” she says. “Short-term goals and goals I want to achieve within one year. When I set those goals, it's still somebody that's got to be the best, so why not me?"

2. Sheryl Swoopes

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In an interview with Oprah Daily, Sheryl Swoopes talked about the best advice she’s received. “The best thing that my mom said to me growing up was, ‘Stop trying to be like somebody else and just be you.’ And I was always like, ‘I’m not trying to be someone else.’ But I was. I would look around and think, ‘My friends have so much more money, they live in a bigger house, they have better clothes.’ It took me until my adulthood to really, truly, finally grasp that I was doing that.”

3. Diana Taurasi

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In a 2018 interview with Women Fitness, Diana Taurasi talked about her vegan diet. “I think it is something I have really benefitted from,” she says. “Just staying away from foods that cause a lot of inflammation, fats and sugars that everyone knows are obviously a little counterproductive if you eat large amounts of them. So, I have stayed more on a plant-based diet and it has really benefitted me, but everyone has a different take on food and what they need.”

4. Maya Moore

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Maya Moore is known for giving back to others. In an interview with Sports Illustrated Kids, she talked about wanting to be a role model for others. “I think a good team leader, first and foremost, is someone who leads by example. Someone who walks the walk and is unselfish, willing to serve and help give as much as they can to help their group succeed. I think a good team leader is also a good teammate and doesn’t expect everyone to only think about them. They realize that they are part of a team and that they have a leadership role.”

5. Breanna Stewart

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Breanna Stewart shared some of her favorite workouts in an interview on Redbull.com. "I need to make sure that my body is ready and that means getting in the weight room. I just work everything—upper and lower body. I also do Pilates to make sure that my core is strong. When I’m on the court, I’m using everything, so I want to make sure that my whole body is ready to go.”

6. Candace Parker

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In an interview with ESPN, Candace Parker talked about her mindset and journey to winning games. “I look at guys like [the NBA’s Nikola] Jovic and guys that are slower that get to their spots. How do they do that? It’s like, really being a master of your matchup, and sometimes it involves slowing down and figuring out what the defense is giving you within a game.”

7. Sue Bird

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Sue Bird shared some of her favorite meals and foods in an interview with Women’s Health. "Breakfast is my favorite meal so I literally never miss it," she said. "I will wake up an hour early if it means I can get breakfast in. I'm obsessed with egg sandwiches.”

8. Elena Delle Donne

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Elena Delle Donne has Lyme disease, and she makes sure to take care of it. “Eating healthy is really important to me in managing my Lyme disease,” she explains to TheKitchn.com. “I try to eat gluten-free as often as possible.” Donne also shared some of her favorite meals in the interview. “One of my favorite dishes to make for dinner is a pesto chicken with sautéed onions.”

9. Skylar Diggins-Smith

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Skylar Diggins-Smith talked about some of her favorite workouts in an interview with ELLE. She says that she does a lot of box jumps to stay in shape. “A 12-inch box will work to do your box jumps. Box jumps help with explosions, verticals, and your legs get a good workout. I also do a lot of stuff for my core too, so planks and side planks.”

10. Tina Charles

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Tina Charles opened up about her attitude on the court in an interview with The Daily Beast. “I’m all about winning,” she says. “Everybody has a role on the team. Some carry a heavier load. But I’m willing to do that night in and night out. I’m really thankful.”

11. Nneka Ogwumike

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Nneka Ogwumike shared some of her diet and exercise secrets in an interview with ESPN. She says that she learned that she had to reduce the amount of exercise she does. “I used to think that you had to do everything to really get the benefits. But everyone's body is different. I learned that my body doesn't need so much. It reacts very quickly to whatever I eat or whatever training I do, so I try to really limit all the extra stuff and keep it simple.”

12. Seimone Augustus

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In an interview with The Athletic, Seimone Augustus talked about her approach to exercise. “Obviously as we get older, we start to focus more just trying to make sure we’re fueling our body in the right way and making sure we’re keeping ourselves prepared to come on the court and perform at our highest. But it’s always a struggle. I’m not going to lie, people. It is a struggle to eat healthy. But it’s fun to kind of challenge yourself in different ways as well.”

13. Angel McCoughtry

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Angel McCoughtry talked about why she spoke out against Kelly Loeffler’s comments to the Black Lives Matter movement and why she joined the Say Her Name Campaign to The Atlanta Journal-Constitution. “It was really important to me, not just for Louisville -- of course that hit home a little bit. But just in general, we were just tired of seeing so much happen, one after the next after the next. We get to see it on video. But it was just important to try to find some type of initiative while playing basketball that we could kind of advocate for. That's how we were able to do the Say Her Name campaign, and it has become a big success. So I've been really proud of what's come out of it.”

14. Liz Cambage

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In an interview with Women’s Health, Liz Cambage talked about her approach to wellness, and revealed the best advice she received. “The best advice I've ever received is, that you have to live your life, not someone else's. Do what's good for you. If someone's commenting on yours and what you should be doing, tell them to go focus on theirs."

15. Jewell Loyd

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Jewell Loyd took Women’s Health through her daily routine. She says that staying hydrated is important to her. “Immediately, I like to drink my water. I’m trying to get close to a gallon a day, so I start with half that amount and then refill my bottle for the rest of the day. Luckily one of the features on my new Samsung Galaxy Watch5 is a water tracking feature, so I can set goals for daily water intake and it reminds me to hit those each day.”

16. Chelsea Gray

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Chelsea Gray notably suffered an injury in college. She tells The Sports Section that this inspired her to not only take better care of herself, but also to learn more about health. “The first step was changing my diet. I got a little bit leaner and smarter about the weight that I put on and carry with my knees and legs. It was the first time I really paid attention to my diet to get the most out of my body. Our body is how we make our money — it’s what we do. And so to be able to, for lack of a better term, treat it like a temple and make sure I know what’s going on inside is important.”

17. Allie Quicgley

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Allie Quigley talked about her process for staying in shape in an interview with High Post Hoops. “Physically just taking care of your body, eating right, getting good rest, doing your exercises in the weight room to keep yourself actually on the court. Basketball wise, just figuring out as a player what it is that is going to make you the most successful. Trying to stick to that and be as efficient as possible.”

18. Natasha Cloud

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Natasha Cloud is known for speaking out about things that are important to her. She shared why she does this in an interview with The Washington City Paper. “We are blessed to be playing and having a platform at the WNBA, blessed to play for a coach that backs us when we do speak up and feel strongly about stuff and supports us in it,” Cloud says. “Also we’re in the most powerful city in the world, in D.C., so there’s a lot of controversy always here that we can speak on. I feel like if I don’t use my platform, and don’t use my voice, then I’m doing a [disservice] to a lot of people out here in the world.”

19. Kelsey Plum

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Kelsey Plum is all about promoting change. In 2017, Plum talked to The Bleacher Report about the sexism she faces as a basketball player. “I tell people, I don't play women's basketball, I play basketball. Putting the ‘women's’ next to it shouldn't be an asterisk, like it's "less than." I have been given a little bit of a spotlight, and I hope to show that we can keep moving forward in convincing people that women are just as capable as men.”

20. Kia Nurse

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Kia Nurse opened up about her offseason activities in an interview with BarDown. “Some days, it hits more than others. Right now, this is my offseason, this week that I have now not doing anything physical will be the rest that I get. [laughs] Then, getting ramped up and ready to go again for the WNBA season will be all of the next preparation.”