The formula for winning

The key to any athlete's success is a healthy lifestyle. Regular training, balanced nutrition, and proper rest help them reach new heights. Here’s a collection of tips from some of the world’s top female athletes on how they maintain their physique, overcome challenges, and stay at the peak of their careers. 

Serena Williams

One of the greatest tennis players of all time, Serena Williams is a multiple Grand Slam and Olympic champion and the only player among males and females to hold all four Grand Slam titles simultaneously in both singles and doubles. Known for her powerful serves—the fastest in women’s tennis history—Serena is now focused on her venture capital firm and raising her daughter. 

Her specialized training program includes cardio and strength exercises, as well as agility drills. Before matches, she emphasizes cross-training, which helps develop different muscle groups and prevents injuries. Additionally, Serena regularly practices yoga and meditation to reduce stress and recover after matches. 

Serena follows a balanced diet, with an emphasis on fresh vegetables, fruits, lean proteins, and complex carbohydrates. Recovery and rest are crucial for her, and she advises paying attention to sleep quality, aiming for at least eight hours per night.

Simone Biles

A multiple world champion in gymnastics and a seven-time Olympic gold medalist, Simone Biles is known for her incredible physical conditioning and discipline. She performs four signature elements: two on-floor exercises, one on the balance beam, and one in the vault. 

Simone trains for several hours a day, focusing on strength, flexibility, endurance, and coordination exercises. She also dedicates a lot of time to perfecting the technique of complex elements. 

Her diet is rich in proteins and complex carbohydrates, with a strict avoidance of sugar and processed foods. Simone notes the importance of staying hydrated and drinking plenty of water throughout the day. 

Family and friends are vital for her emotional balance, and she acknowledges that the support from her team and coaches is an integral part of her success.

Katie Ledecky 

World record holder in swimming, nine-time Olympic gold medalist, and leader in the number of awards, Katie Ledecky continues to amaze with her achievements. She won her first gold medal at the age of 15, specializing in freestyle swimming over 800 and 1500 meters. 

Katie trains about 20 hours a week in the pool, with an additional 5-10 hours in the gym. She places great importance on a balanced diet, including foods rich in proteins, carbohydrates, and fats. Katie drinks a lot of water throughout the day and during workouts, and she advises others to do the same. 

To manage stress, Katie practices meditation and breathing exercises. She also uses visualization techniques, imagining successful performances and achieving her goals. Katie believes it’s important to surround yourself with positive people, as they greatly influence our emotional state and motivation.

Alex Morgan 

A three-time Olympic champion, two-time Women’s World Cup champion, and two-time American soccer player of the year, Alex Morgan is known not only for her achievements on the field but also for her commitment to a healthy lifestyle. She firmly believes that healthy habits determine the quality of life. 

To maintain endurance, Alex regularly engages in cardio exercises like running and cycling. She also performs strength exercises and consistently attends soccer practices. Alex adheres to a balanced diet and prioritizes hydration. Her mandatory rules include monitoring sleep, meditating, and taking daily multivitamins.

Alex advises trying different workouts and nutritional methods to find what works best for you. She also believes in managing time wisely to allow for rest and spending time alone. Alex strives to spend more time with her children, as they always inspire and motivate her to be better.