WWE Star Natalya Neidhart in Workout Gear Poses In the Ring

WWE Star Natalya Neidhart gives the same energy to training as she does when fighting in the ring—no wonder she’s such a force to be reckoned with. Neidhart, 41, shared an intense picture of herself wearing black shorts and a sports bra, holding on to ropes. “My home away from home. @thedungeon2.0,” she captioned the post. Neidhart has developed a fantastic training and diet routine over the years—here’s how she does it.

1. No Crazy Workouts

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Neidhart’s workouts are balanced and doable. “I don’t do crazy amounts of cardio. I don’t lift extremely heavy weights. I don’t beat myself up if I have a cheat meal,” she told Bar Bend. “If I can only get to the gym three days a week, that’s fine. If I get to the gym six days a week, that’s even better. I used to beat myself up if I had a cheat meal. The next day I’d be doing crazy amounts of cardio trying to burn off what I ate the night before. Now, I feel like I’ve taken all that pressure off myself.”

2. Clean and Jerk

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Neidhart focuses on Olympic lifting at the gym, with her favorite move being the clean and jerk. “You’re lifting weight off the ground and you’re throwing it up, so you’re giving your body a whole-body workout,” she told PEOPLE. “And it definitely imitates us throwing people down in the ring!”

3. Training For the Fight

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Neidhart’s preparation for competitions is understandably intense. “The days leading up to Wrestlemania we really watch what we eat, and I hit the gym no matter what,” she told PEOPLE. “When you’re walking out in front of 70,000 people you want to look your absolute best, because it’s not just those people that are watching you live, it’s 170-plus countries around the globe that are tuning in.”

4. Food Journal

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Neidhart keeps track of her food for accountability. “When I kept the food journal in my iCloud notes, it really made me more accountable,” she told Bar Bend. “Then I would try to cut off my eating past 8 p.m. It really helped me lose weight and keep it off. I don’t need to have anything big and heavy past 8 p.m., and then when I’m on the road and wrestling, I try to keep that same thing in mind. If I need something after a match I’ll have a protein shake, or some cottage cheese, or a Greek yogurt.”

5. Supplement Queen

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Neidhart is a big fan of taking supplements for health and beauty. “I’m always looking for really good supplements for my hair, for my skin, for my nails, and for my brain,” she told Bar Bend. “I love fueling my body with the best of the best. I’ve only had one surgery in 16 years. I’ve been wrestling for 16 uninterrupted years in the company, and I feel like all these vitamins and supplements help me so much. They keep bones and ligaments strong.”

Natalya Neidhart is a successful female wrestler, known for her work with WWE’s SmackDown brand. Neidhart just shared a stunning new photo on Instagram. In it, she posed in a black bikini with gold trim. Her impressive figure was on full display. She captioned the post, “When @thebronzingpalace makes a house call..I’m so pale. Thank you for giving me a glow! I love it!!!!!” How does she stay so fit? Read on to see 5 ways Natalya Neidhart stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She’s Consistent

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Neidhart has to stay consistent for her job. She tells People, “The thing about WWE is we’re on year-round, there’s no off-season. So bodybuilders can diet down for a show, and then eat normally, but we have to maintain our physiques 365 days a year.”

2. She Eats Healthy

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Neidhart says that the most important thing in her wellness routine is her diet. She explained to People, “90 percent of the struggle is in the diet. I love to exercise, but you can’t out work a bad diet. If you’re not eating properly, than you’re definitely not going to look your best.”

3. She Works Out With Others

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In a guest post for the Calgary Sun, Neidhart opened up about her approach to wellness. She says that one of her secrets to working out on a regular basis is having someone else with her. “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!”

4. She Doesn’t Pressure Herself

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While Neidhart has to work out regularly, she tells the Calgary Sun that she doesn’t beat herself up too much. “During these times especially, be kind to yourself. I used to be strict about making sure I worked out for a certain amount of time, and I wouldn’t bend on it. ‘I have to do an hour of cardio or else!’ Now I say, ‘I need to do something to move my body today and just get started. I’ll see how I feel and go from there!’ Or when I jump on a scale and I don’t like the number, this used to be something I’d beat myself up over. The last year has taught me a lot about patience, perseverance and kindness. Talk to yourself like you’re talking to someone you love!”

5. She Works Out Anywhere

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Neidhart doesn’t always go to the gym to work out. She tells the Calgary Sun that she is able to work out in any location. Neidhart says that this was particularly important in the pandemic.“Not all of us have the resources to build a garage gym or personal home gym. You can do a workout anywhere! I love using a deck of cards and my own body weight.”

Natalya is making the most of the cold snap in Florida – in her swimsuit. In a recent social media post the WWE stunner flaunts her incredible body in a bathing suit during a sunbathing session. “The Florida Files: it’s chilly out!” she captioned the Instagram post, referencing the unusually cold January in “The Sunshine State.” Her followers went wild. “Beautiful and sexy,” commented one. “You look sensational,” added another. How does the wrestler approach diet and exercise? Celebwell has the details on all of her health habits.

1. Workout Buddies

Natalya/Instagram

Natalya is as “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,” she told Calgary Sun. “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.’”

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2. Running and Walking

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Natalya doesn’t need a gym to exercise. “There’s also nothing like throwing on a pair of sneakers, hitting the ground running (or walking!), and exploring a new trail or bike path. My favorite place in the world to run outside is along the Bow River when I’m visiting Calgary. It has a heavenly view of the Rocky Mountains. I can’t wait until I can go back to Calgary and explore my favorite trails once again.”

3. Switching Up Workouts

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Natalya explains that you need to mix up your workout routine if you want to continue seeing results. “It’s not always about survival of the fittest, it’s often more about who can adapt to the changes in front of them. And trust me, your body always adapts. That is why you have to keep it fun so your body never gets used to the same things and you see better results,” she told the Calgary Sun.

RELATED:Woman Lost 44 Pounds With 5 Simple Habits You Can Do Today

4. Eating When She Is Hungry and Resting When She Is Tired

Natalya/Instagram

“I remember former WWE Champion Drew McIntyre giving me fitness advice many years ago that’s stuck with me today. ‘Trust the process. Trust your body. Trust yourself!’” Natalya told the Calgary Sun. “I’ve found that I get better results by listening to my body. When I’m hungry, I eat. When I’m tired, I rest.”

5. Strict Diet

Natalya/Instagram

Natalya takes her diet very seriously.“The thing about WWE is we’re on year-round, there’s no off-season. So bodybuilders can diet down for a show, and then eat normally, but we have to maintain our physiques 365 days a year,” she says. “And 90 percent of the struggle is in the diet. I love to exercise, but you can’t out work a bad diet. If you’re not eating properly, than you’re definitely not going to look your best,” she told People.

6. Strength and Weight Training

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Natalya’s go-to exercises are squats, lunges, and Olympic lifts, clean and jerks, push presses, deadlifts, and snatches. However, her favorite gym move is heavy squats. "These exercises help me so much with my in ring performance because I use my legs a lot for strength," she revealed to Women’s Health. "When I power-bomb [fellow Superstar] Charlotte Flair, I know I can do it with ease, because my front squat game is strong. Squats also keep me curvy... and I'm all about that!" She also loves running. "If I have a good running partner, I can run for hours."

Discover the inspiring and diverse world of female pro wrestlers as they share their unique stories of determination, strength, and self-acceptance. From Alexa Bliss's journey of embracing balance and finding self-worth beyond the scale, to Mandy Rose's unwavering dedication to recovery and rest, each wrestler brings her own wisdom and perspective on fitness and well-being. Natalya Neidhart reveals her pre-match rituals while Bianca Belair dishes out her favorite protein-packed recipes. Beyond the physical, these women offer valuable insights on overcoming body image issues, dealing with criticism, and staying motivated. As they face the demands of a challenging sport, these wrestlers prove that perseverance and self-belief are the ultimate keys to success.

1. Alexa Bliss

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Alexa Bliss opened up about her diet to Muscle and Fitness. “It’s all about balance. I don’t count calories, but I get a feel for what I can eat.” She says she does this after previous struggles with eating. “I would look at food and just cry,” Bliss says. “I was in and out of the hospital until I came to terms with who I was. Now I know there are more important things than the scale.”

2. Mandy Rose

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Mandy Rose opened up about her diet and exercise to Muscle and Fitness. She says that her recovery from matches is important to her. “Recovery is very important with how much we train,” she says. “Rest for me is No. 1, because I need my seven to eight hours of sleep every night. And whenever I can get body work done, like a massage or chiropractor session, I do it.”

3. Natalya Neidhart

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In an interview with the Tampa Bay Times, Natalya Neidhart opened up about what she eats before a match. “I went to the Sky Lounge in the LaGuardia airport and had a little bit of Greek yogurt and a cappuccino with skim milk. I always like to have a little bit of coffee in the morning — it’s more of a ritual for me than the taste. I like to sit and have 15 minutes to myself to just drink my coffee and reflect and think about what my day is going to be like. They served a breakfast burrito on the plane. To be brutally honest, I don’t really love airplane food, but no matter what, you can make something out of nothing. I had a couple of bites, that that way I could feel like I was getting a little bit without all the calories. Then I just had water on the plane. Whenever I travel I try to hydrate as much as possible. I hate that dehydrated feeling, it makes me super tired. They also served some fresh fruit so I had a little bit of that. That way when I landed I didn’t feel too bloated or heavy.”

4. Carmella

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Carmella, also known as Leah Van Dale, shared her workout routine with Women Fitness. “I always warm up on the bike or treadmill for about 20-30 minutes before I lift. Stretching is something I really need to get back into my daily routine. With my schedule, it’s so hard to fit everything in. I usually only have time to train OR stretch, but I really need to start making time for both. I notice such a difference in my body when I take the time to stretch properly.”

5. Britt Baker

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Britt Baker shared her approach to exercise in an interview with Muscle and Fitness. “I’m, admittedly, a very late-night workout girl,” she said. “I’m at the gym, usually at 10pm, finishing up around 11.30pm or midnight. That’s just how it works for me now because that’s the only time I can fit in. When I’m home, in a typical day, I wake up, go to the dental office and I’m there sometimes until 7pm, come home, eat really quick, say hello to my boyfriend (who just happens to be fellow AEW superstar; Adam Cole then I go to the gym.”

6. Becky Lynch

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Becky Lynch revealed how she stays motivated in an interview with Muscle and Fitness. “Championships represent being at the top of your game. It means that you are the best of the best. Anybody who wants to take it from me better step up and be better, otherwise I can’t sit with that.”

7. Zelina Vega

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Zelina Vega shared her diet in an interview with Muscle and Fitness. “I’m also a vegan,” says Vega. “So, [that’s] an added annoyance as far as traveling goes, but I always come with my meals prepared…For me, I like to know exactly what I’m putting in my body. So, I make sure that I do bring the meals with me.”

8. Kacy Catanzaro

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In 2014, before her WWE debut, Kacy Catanzaro became the first woman to qualify for the finals of American Ninja Warrior. That year, she shared some of her diet tips with TODAY. "Usually I like to work out in the morning before I eat. After the workout I like to eat a banana and definitely some oatmeal for a little bit extra boost. I love smoothies. We make green smoothies at home. I like cucumbers, celery, ginger and kale. We use a lot of greens!"

9. Natalie Eva Marie

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Natalie Eva Marie shared some of her workout tips with Ryderwear.com. “Everyday I am constantly trying to improve mentally, physically, and spiritually. I work a 12 step program of recovery so my sobriety is my number one priority and I know without it I wouldn’t be able to do all the things that I am doing in my life. I feel extremely lucky and blessed to have the career that I have now and don’t want to lose it along with everything that I could lose if I don’t stay sober.”

10. Tenille Dashwood

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In 2018, Tenille Dashwood opened up about signing with Ring of Honor with TVInsider. “I feel revived and alive again with wrestling,” she said. “I started this because I love wrestling. Back when I was younger in Australia, I wanted to be a wrestler and loved what I did with WWE. It’s completely different now. It’s not five minutes on TV where I’m asked to do such and such. It’s having competitive singles matches every night. There are different opponents every night. I’m meeting new people and improving my own skills every time by working with different people in the ring. It got me going again.”

11. Indi Hartwell

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Indi Hartwell opened up about her career to Busted Open Radio. “I thought to myself, ‘if I get it all at once, where do I go from there?’ I’m still pretty young in this business. I’ve been wrestling for seven years, but that’s nothing compared to some people. I’m all about the slow and steady. I know it’s a marathon and not a sprint. A lot of my coaches tell me that. I just try to keep that in mind.”

12. Bianca Belair

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Bianca Belair makes sure to eat healthy. She shared some of her favorite foods with The Cut. Belair says that she gets a lot of protein in her diet. “I’m a big breakfast person. I always do protein shakes. I love oatmeal because it fills you up really quickly. And I love protein pancakes: pancake mix with protein powder.”

13. Deonna Purrazzo

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In an interview with Wrestling Epicenter, Deonna Purrazzo talked about her approach to body image, and dealing with body shamers. “I might need to lose 5 pounds. I might need to lose 6 or 7 pounds. I’m not against the losing weight part. But, I’m against calling people out for it. And I’m against people who call themselves fans thinking it is okay to criticize a woman’s body because it is more than doing squats. I do squats every day. It is a mental game as well. It is so much more than just working out. You know what I mean?”

14. Charlotte Flair

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Charlotte Flair opened up about how she approaches her wrestling career in an interview with Muscle and Fitness. “It’s about being kind to yourself,” says Flair. “How you talk to yourself really matters. I never believed that I could be on TV, or be a performer, or any of those things … Why did I tell myself that for so many years? And now, here I am, the most decorated women’s champion of all-time. Why do we tell ourselves that we can’t do something? It’s because we are scared of it. So, do what you are scared of. That biggest fear that you have…do that!”

15. Jordynne Grace

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Jordynne Grace opened up about her favorite workouts with Muscle and Fitness. “It’s very difficult to lift heavy alongside professional wrestling,” she says. “So I started taking up yoga just because in the past year or so, doing the powerlifting competitions with wrestling has just been crazy. With the yoga, I’ve been trying to get my body back into feeling better.”

16. Thunder Rosa

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Wrestling is a difficult sport. Thunder Rosa opened up about how she manages injuries on the Athletic and The Arts podcast. “I couldn't feel my legs when I got out of the ring. But I have to get out there. I couldn't let people down. So I wrestled with my hips taped for about two months, because I was wrestling all the time. So it was like, nonstop because of that drive that we have. I wanted to be the champion. I wanted to be the best. I wanted people to say that I did it, I wanted to say that I did it for myself."

17. Toni Storm

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Toni Storm opened up about changes she’s made to her lifestyle to Muscle and Fitness. “You know, in your early 20s when you are working, living a fast-paced lifestyle, like anyone, you are not constantly making the best lifestyle choices,” she says. “Sometimes there’s some bad food on the road, maybe some drinks after the shows, and that really caught up with me because I was just constantly on the road for years with no routine, not getting enough sleep. All of those things started to weigh heavy on me but now I don’t drink any alcohol. I’ve noticed an immense difference. My workouts and everything has totally changed.”

18. Sasha Banks

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Sasha Banks opened up about her diet in an interview with FOX Sports. She says that she does a lot of cooking. “It’s probably saving me like $200 a week by making my own food. I make ground turkey, ground buffalo, chicken and vegetables. I feel like my body has changed completely knowing what ingredients you’re putting in your body.”

19. Nikki Bella

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In an interview with Us Weekly, Nikki Bella opened up about finding self-acceptance. She says that she knows who she is, which helps her be confident. “You get reminded of your age in the entertainment industry. But I know what I want out of life, and I know where I’m going and I know who Nikki Garcia is. And that feels pretty damn good.”

20. Brie Bella

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Nikki’s twin sister, Brie Bella, also opened up about self-acceptance in the same Us Weekly interview. Bella says that becoming a mother has helped her overcome insecurities. “When I look in the mirror and start to get negative, I look at my kids running around. They’re healthy. This is the body that birthed them. I feel blessed.”