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

Erica Wheeler/Instagram

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.”

Kysre Gondrezick is a star in women’s basketball. She has played for the Chicago Sky and Indiana Fever. Gondrezick makes sure to stay in shape. In a recent Instagram story, she is seen at the Pilates gym. Gondrezick wore a gray basketball t-shirt and black workout pants in the photo. How does she stay so fit? Read on to see 5 ways Kysre Gondrezick stays in shape and the photos that prove they work.

1. She Plays Basketball

Basketball is the main way Gondrezick keeps herself fit. The sport has a lot of benefits. Better Health reports, “Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you: burn calories (an hour of basketball can burn 630–750 calories), build endurance, improve balance and coordination, develop concentration and self-discipline, build up muscle.”

2. She Works Hard

In October 2020, Gondrezick talked about her last college basketball season in an interview with Slam Online. She said that she used the pandemic to work and train hard. “I went to work. I hope I don’t offend anyone when I say this because life is different for all of us. But for me, during the COVID dead period, it helped me kind of slow myself down.” She says that she worked out twice a day and ate healthy during this time.

3. She Uses A Round Brush

Gondrezick makes sure to look good, especially when it comes to her hair. She revealed in this video on X that she likes to use a round brush on it to get ready. “Hey, what's up y'all,” Gondrezick said. “It's Kysre Gondrezick here, and I'm here with Crown Royal and League Fit to get ready for my game. Let's go. First things first, got to do the hair. Always need a good blowout.” She then proceeded to use a round brush on her hair.”

4. She Loves Blazers

Gondrezick shared some of her favorite clothes and outfits in the X video. “I'll always start my outfits based off with a blazer, and today I'm feeling black, so I'm going to rock it with these glittery shorts. I actually got these from my mom, from the thrift store. She just want shopping. Then I'm going to think I'm going to top it off with some stockings. I love stockings. It gives me 95. Then I'm going to finish the top with a little bralette. Super, super hot in Chicago right now. I always do a black yo, but they got to be red at the bottom. Now I'm going to top the Hal, fade off with some Chanel and never go wrong with Chanel. So here's my final outfit, you guys. What do you think? I think it's giving, she's cute about to head to the game.”

5. She Does Pilates

Kysre Gondrezick/instagram

As you can see in her Instagram story, Gondrezick likes to do Pilates to keep herself in shape. The Cleveland Clinic reports that Pilates is a great workout. “Pilates is focused more on building your core strength through a disciplined practice of several small-movement exercises during each session. A fundamental set of exercises is basic to each class and is learned first to strengthen your core and teach you how to move with each breath. Over time, you can level up to doing more advanced exercises with the help of an instructor.”

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.”