WNBA Star Nika Mühl In Workout Gear Poses On Seattle Storm Court

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.”

In the world of women's basketball, the WNBA Champions are not only celebrated for their on-court prowess but also for the incredible dedication and commitment they demonstrate towards maintaining their peak physical condition. In this compilation, we explore the remarkable bodies of 20 WNBA champions, delving into their training routines, diets, and the mindset that fuels their success. From seasoned legends like Sue Bird and Candace Parker to rising stars like Kierstan Bell and Dana Evans, each athlete offers unique insights into what it takes to excel in one of the most demanding sports on the planet. Join us as we uncover the secrets behind these amazing bodies and the inspiring stories that drive them to victory.

1. Kelsey Plum

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Kelsey Plum is a 2022 WNBA Champion with the Las Vegas Aces. She talked about her diet in an interview with 2adays.com. “I changed my diet significantly from when I entered college. I went from eating everything to being a pescatarian. I would advise young players to watch their sugar intake, especially refined sugars. It has a huge negative impact on your body. Also, I would suggest eating for recovery after hard practices. I love chocolate almond milk, with some protein to help your body recover.”

2. A’ja Wilson

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A’ja Wilson won the 2022 WNBA Championship with the Las Vegas Aces. She shared her fitness secrets with Bustle. “My main workout is basketball practice. I get my exercise in on the court and then in the weight room, where I’ll do whatever our coach suggests to make sure my leg and upper body workouts stay balanced. I like working with resistance bands to tighten my glutes. I don’t like to sweat or use a lot of weight, so I go for bodyweight workouts like lunges, squats, and clamshells. When I add a band, I feel the burn instantly.”

3. Jackie Young

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Jackie Young is a member of the 2022 WNBA Champion team, the Las Vegas Aces. She talked about her training during her rookie year with Winsidr.com. “Got super lean,” says Young. “We put in a lot of work on the court, but being able to box and do some cardio in the heat chamber and different things like that was fun and different.”

4. Chelsea Gray

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Chelsea Gray won the 2022 WNBA Championship with the Las Vegas Aces. She talked about the playoff season that year to Yahoo Sports. “It’s so much highs and lows throughout a game,” Gray said. “Being that even-keel, keeping my composure, it’s always how I’ve been, how I operate, even outside of basketball. It keeps me grounded throughout a game [and] all the noise. I kind of have this ability to quiet it out a little bit. And that’s what makes it fun.”

5. Dearica Hamby

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Dearica Hamby won the 2022 WNBA Championships. She opened up to People about returning to the game after giving birth to her second child. "I called my team four days before training camp and said that I wanted to play, then showed up to camp and got started. I was practicing non-contact in the morning time and by the afternoon, I was in a full-fledged practice. I've really been going based on how my body feels."

6. Theresa Plaisance

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Theresa Plaisance is a member of the Las Vegas Aces, and won the 2022 WNBA Championship. In 2013, she talked about her training process to The Advocate. "My physicality went up last year, but I really hadn't mastered it because I haven't been used to it," Plaisance said. "So this summer, I got in the gym and really went to work on my inside game."

7. Kiah Stokes

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2022 WNBA Champion, Kiah Stokes talked about how her team, and her coach, Becky Hammon prepared for the game to The Gazette. “We watch film. We watched the whole (New York) game. She (Hammon) doesn’t have to say much because we all know (what happened). A lot of the stuff we watch on film is a reminder of yes, we are good but if we don’t come to play, any team’s going to whip you.”

8. Sydney Colson

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Las Vegas Aces member and 2022 Champion, Sydney Colson, uses her voice to support causes that are important to her. She wrote a personal essay for Yahoo Sports on this topic. “I am a Black, gay woman from Houston, Texas, (Houstonians prefer to be seen as our own state because Texas can be so embarrassing) so I know far too well the issues that are present here. We had to take time as a PEC to contemplate whether our fellow athletes would be safe here, whether their voices would be heard and whether we should play in a place that could be so hostile to so many of our athletes’ identities and deeply held beliefs. But the scary truth is there are many states working tirelessly to attack the rights of their citizens. We knew wherever we played, our PEC felt that this is the right time to be vocal about issues that affect us and the people who live where we will be playing. We understood that with our platform, with our stage, we could have an outsized effect for the very people these laws were meant to marginalize even further. Just by showing up, by using our voices to ally with those who are voiceless, we could have a profound effect. Professional athletes wield enormous power when microphones and cameras are put in our faces, and we are prepared to use our platforms to effect change.”

9. Kierstan Bell

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In her first year in the WNBA, Kierstan Bell won the 2022 season with the Las Vegas Aces. She talked about how she approached her season with The Naples Daily News. "When you're a rookie, you're coming from a school where you play a lot, and then you come and you're sitting down on a bench, you know, it's different. But that's just the opportunity to learn for the next year when you come in to try to attack it way different than you did, and wanting to earn a spot in the game."

10. Sue Bird

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Sue Bird is a four-time WNBA Champion, her most recent title being in 2020 with the Seattle Storm. She shared her typical diet with Delish. “My typical [in-season] day looks pretty similar to my [off-season] days. My diet is pretty much get three meals a day, I think the best way to describe it to be honest is a cycle of trying to fuel for your workout or your game and then refueling for afterwards.”

11. Candace Parker

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Candace Parker is one of the greatest women’s basketball players of all time, winning two championships. She shared her training secrets with Boardroom.tv. “I really dedicate a lot of time and energy to making sure that in the offseason — regardless of if I’m going back and forth to Atlanta for the NCAA Tournament — that I’m really taking care of my body and making sure I’m getting my lift in. Whether it’s cardio, pilates, or yoga, I think it’s not only setting the stage to be better athletically in my sport now in Year 16 but it’s going to be something that is a part of my daily routine even afterward. It kind of sets the tone in showing your kids how to live a healthy lifestyle and how important that is both mentally and physically to continue to incorporate fitness into your life.”

12. Kahleah Copper

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In an essay for AP Sports, 2021 Chicago Sky Champion, Kahleah Copper talked about her recovery process. “There’s been a lot of basketball in a short time and finding time to recover has been key to staying fresh and having success. You have to take care of your body. I have to give a huge thank you to the training staff of Courtney (Watson), Hannah (Wengertsman), Doc Cummings and Fran (Parsons), and everybody who helps keep us ready, reminding us to stay off our feet and stay hydrated.

13. Allie Quigley

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Allie Quigley is a 2021 WNBA Champion with the Chicago Sky. She talked about wanting to grow the team’s and the sport’s presence to Slam Online. “I think we’re always trying to grow the women’s game and at the same time just have Chicago notice us and notice our success,” Quigley says. “But mainly, I think we’re just thinking small picture, just about our franchise and how far we’ve come, and we’re trying to do something special, something that we’ve never done before.”

14. Courtney Vandersloot

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Courtney Vandersloot won the 2021 WNBA Championship with the Chicago Sky. She talked about how she approaches fame to Spokesman.com. “Anybody will tell you I’m not a spotlight type, I don’t want to be in the spotlight. I like being around my teammates and being a great team player. The accolades that come, they’re gonna come whether you’re silent or not. I just want to work in silence and keep it that way.”

15. Aisha Sheppard

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Aisha Sheppard won the 2022 WNBA Championship with the Las Vegas Aces. She shared her advice for other female athletes with Sports As Told By A Girl. “The best advice I could offer is that as a young athlete aspiring to play professionally at some point, never get comfortable,” she says. “Every day someone is evaluating you on and off the floor. You have to compete, and your want to has to outlast your fatigue. Hard work beats talent when talent fails to work hard.”

16. Diamond DeShields

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Diamond DeShields is the 2021 WNBA Champion, as a member of the Chicago Sky. She’s also a member of the 2022 US Women’s Team, and talked about her preparation with AP News. “We had a good training week in Las Vegas. It’s a really good group and everybody carries the same energy and intensity as far as winning goes. Practices are really competitive and there are a lot of new faces which is nice. There’s also a lot of youth.”

17. Stefanie Dolson

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Stefanie Dolson is a 2021 WNBA Champion with the Chicago Sky. After winning, Dolson shared how she prepared for the season on Instagram. “I worked my ass off this offseason to lose weight, get quicker and be my best version of myself to help my team and I did just that,” she wrote in the caption.

18. Dana Evans

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During her rookie year with the Chicago Sky, Dana Evans won the championship. She shared how her time in college prepared her for the pros with Sports Illustrated. "I feel like I'm able to take a bump, get to where I want to get to," she said. "On the defensive side as well, I can kind of bug them and get to where I need to get to as well. I would say it's translated, pretty good for me so far."

19. Lexie Brown

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Lexie Brown won the 2021 Championship with the Chicago Sky. She tells WNBA.com that she makes sure to always work hard. “That’s the biggest thing for me; I haven’t really had so many opportunities to showcase the hard work I put in, but the hard work is still being put in, and that’s something that I really value about myself. I always enjoy hearing from previous coaches, they can say a lot of things about me, good, bad or indifferent, but the one constant thing is I’ve worked really, really, really hard, and that’s something I’m proud of.”

20. Ruthy Hebard

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Ruthy Hebard plays for the Chicago Sky, winning the 2021 Championship. She recently returned to the court after having her first child. Hebard talked about this process to Alaska News Source. “Honestly, there was some doubts,” she admits. “Especially when I first started running on the treadmill, I was like, ‘Oh my gosh, I feel so slow, it’s not comfortable, am I ever going to be able to run like how I used to run? Is my back always going to hurt? Are my hips always going to hurt?’ Definitely a lot of mental ups and downs. I pushed through and then I think I am playing some of the best basketball actually since I have been in the league so I am actually proud of myself.”

WNBA star Breanna Stewart went into 2024 with good intentions and lots of gratitude. Stewart, 29, shared a picture of herself wearing a blue shirt and gray shorts, beaming with happiness as she posed on the court. “How I’m entering 2024… with love, happiness & my people,” she captioned the post. “Happy New Year Stewie! 2024 is going to be even more amazing, if that’s possible 😜,” commented Rennae Stubbs. Here’s what Stewart’s diet, training, and recovery regimen looks like, and the home-cooked meal her fellow athletes go crazy for.

1. Basketball Training

Stewart says basketball is the best workout. "I don’t really know any other speed than basketball. I’ve just been playing it forever,” she told Red Bull. “It’s a stop-and-go game. You can be running up and down for a while, then stop, then you have to go again. We don’t do much conditioning work during the season, because we’re playing almost three games each week. But during the preseason we do some sprints on the court, and riding the Airdyne bike, which really sucks—whether you’re in shape or not, you’re dying on that thing. And a lot of different cardio machines and kinds of cardio exercises. And just playing—nothing compares to it."

2. Weight Training and Pilates

Stewart uses weights to build strength and muscle. "I need to make sure that my body is ready and that means getting in the weight room,” she told Red Bull. “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. I usually spend an hour in the gym, then we spend about two hours on the court for practice. I do drills—like I’ll work on my post game. It helps to have someone to work with you to make sure you’re getting pushed. After practice, I do an hour of shooting drills. I like to have a schedule and keep things consistent.”

3. Spicy Rigatoni For the Team

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Stewart’s mother makes incredible rigatoni noodles for her teammates. "My mom makes these chicken riggies that are off the chart,” she told Sports Illustrated. “She usually makes it when I have a team over or my family gets together because it's a bigger dish. It's rigatoni noodles with chicken and a tomato sauce. She can add red pepper flakes to make it spicier. She puts diced tomatoes in it, and she can add peppers and all types of things. I made it for my team when I was at UConn because they'd had it before—my mom would bring me leftovers that she'd frozen, and the team came to my house one time and she made it. I don't want to say it was as good as my mom's, but they all approved."

4. Pre-Game Meal

Stewart loves asparagus, which is low in calories yet packed with nutrients. "[I had a] pre-game meal of penne with meat sauce, brown rice, mashed sweet potatoes, and of course, asparagus," she told USA Today. "I could eat asparagus pretty much every day and not get tired of it."

5. Steam Room and Cold Tub

Stewart knows how important recovery and rest days are for athletes. “My muscles get really tight, so I’ll get them worked on before and after practice,” she told Red Bull. “I like going in the steam room and the hot tub; that makes my body feel good on the day after games. And doing yoga and really all the recovery things—the foam rolling, muscle flossing, the list goes on and on. I’ll go in the hot tub before practice and the cold tub after. The cold tub helps get the lactic acid and everything out of your legs. I try to make sure that I’m doing everything I can to keep my body feeling good. I want to stay ahead of letting my body break down, which allows injuries to happen.”

WNBA legend Sylvia Fowles may be retired from the WNBA, but her training and fitness routine continues to be intense and inspiring. Fowles, 38, shared pictures of herself wearing shorts and a white crop top, posing on her bike. “Mental toughness is to physical as four is to one. -Bobby Knight,” she captioned the post. “Yes yes yes!!!!! 🔥❤️🔥 all that strength and range!” a fan commented. Fowles’ reputation as an incredible athlete is well-deserved—here’s what she does to stay strong, fit, and ready for the next chapter.

1. Low-Impact Workouts

Fowles says it took her 14 years to start feeling aches and pains that made her change the way she worked out. “It took me two years to put on 10 pounds…I have a hard time gaining weight,” she told Nike.com. “But last year when I got hurt, it was a wake-up call that I was bottom heavy. My legs already carry a lot of weight, and so adding those 10 pounds was not good on my joints. And so from last year to this year, there are things that I do differently. Pilates has helped me a lot. I really don’t eat all that healthily, but I do watch what I eat. Biking has helped a lot too — anything that takes weight off my joints is pretty much a success for me.”

2. Happy Exercises

Fowles works out daily not just to stay in shape, but to feel happy. "Just try to work out daily if you can, even if it's just for like 30 minutes,” she told Oprah.com. “Just get it in. A good workout makes me feel good, and when I sweat, it makes me feel like I did a lot, that I accomplished a lot."

3. New Talent

Fowles is thrilled about the new generation of female players upping their game quite literally. “I think we’re now getting a whiff of what the WNBA can look like a couple years from now, just like what Phee said with the talent level coming out of high school, but also the quickness,” she told Nike.com. “They’re jumping higher, they’re moving faster. It was only me and Candace [Parker] dunking when we were in high school. But within the next five years in the W, we’re definitely going to have a lot more girls dunking. It’s impressive! Napheesa [Collier] asks me to dunk every game. First of all, it takes too much out of me. I got three people hanging from me, and I don’t have the energy to even jump sometimes.”

4. Basketball Shape

Fowles retired from the WNBA in 2022 after listening to warning signs from her body. “Being in shape is one thing, but being in basketball shape is something totally different,” she told CBS News. “I got to that point when workouts were just getting harder and harder, and you take into consideration how many times I've been hurt over the last couple of years, too. I just don't think physically I want to do it to my body anymore. That's how I knew."

5. Bike Riding

Fowles loves to ride her bike as a way to clear her head. “Mentally, it’s my way of debriefing,” she told Sports Illustrated. “It’s another form of therapy. I get to ride and relax. I get to reflect on my day, reflect on the conversations that I’ve had throughout my day and certain situations I didn’t handle well.”

WNBA star Te'a Cooper is upping her fitness game by working out with personal trainer Tisch Tosch Training, and developing her strongest physique yet. Cooper, 26, tagged the trainer in an Instagram video of herself working out in black two-piece workout gear and black Travis Scott sneakers. @mstischh getting the body together,” she captioned the post. Here’s what Cooper does on and off the court, and what’s next for the champion.

1. Plant-Based Diet

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Cooper took part in a cooking competition with plant-based ZENB pasta, which she says has changed the way she eats. “Having more ideas and more recipes is fun and meeting new chefs that own businesses and stuff has been fun,” she tells Blavity. “I think the fact that the noodles are yellow peas is the most interesting thing to me because it tastes just like the noodles that I use that are not yellow peas. It’s way healthier and I love pasta. They had mac and cheese, stuff that I normally eat that I would love to have made plant-based or healthy.”

2. Self-Care Sessions

Cooper takes self-care seriously (as she should!). “For me, that looks like working out, taking care of my body, eating healthy, getting my hair done, getting my nails done — looking cute,” she tells Blavity. “Taking pictures of myself, just doing stuff that makes me feel good.”

3. Hollywood Luxury Hair

Cooper is proud of Hollywood Luxury Hair, her hair and beauty brand. “I wanted to have a hair brand ever since I was in high school,” she tells Black America Web. I really wanted to be particular on the quality of the hair and the prices. I wanted it to be great quality but affordable because, you know, as an athlete, you sweat so much and you have to change your hair a lot. It’s actually hard to maintain natural hairstyles. I really wanted to have my own brand where I could also give back to the little girls growing up and the girls that wanted to have their own hair, or be endorsed by somebody with a hair company. I wanted to be that person.”

4. WNBA Inspirations

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Cooper is inspired by her fellow athletes. “Arike Ogunbowale, for sure,” she tells Black America Web. “She plays for the Dallas Wings and is killing the fashion this year. I love what she’s doing on and off the court. Flau’jae [Johnson] and Angel [Reese] — those my girls; they’re killing it! DiDi Richards is the other brand ambassador for my hair, and she’s killing it off the court and on the court. She played for the New York Liberty and she has her own podcast and talk show now with the WNBA, so that’s dope.”

5. Swimsuit Model

Cooper was thrilled to be a Sports Illustrated swimsuit model. “I’ve never taken a bikini picture,” she tells Blavity. “I don’t really take pictures in bathing suits. I kind of just wear ’em for the pool, so that was very different to have all those cameras on you, you in a bathing suit, you kinda gotta be sexy… They kind of just give you confidence that you can’t really deny in that moment ’cause you’re in front of the camera. So you got the water, the weather, the scenery, the bathing suit. You got people encouraging you. It was a great time for me. The group of women that I did it with were so amazing and we all had different stories, so I think SI highlighting each person and their story made it even more powerful.”