Serena Williams
Level 1
Tennis champion with 23 Grand Slam titles and 4 Olympic gold medals. Now thriving as a dedicated mom, athlete, and entrepreneur. Balancing high-energy workouts, motherhood, and health optimization through whole foods, intuitive fueling, and metabolic tracking. Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Apps
Gadgets & Equipment
My Routines
Routine:
• Early Wake-Up & Warm-Up: Mornings start naturally, without alarms. The day begins with intentional movement—gentle stretching, breathwork, and body activation to set the tone.
• Fuel & Hydration: A light start with coffee and hydration, followed by fueling later in the morning depending on energy needs and appetite.
• Daily Movement: Cardio, HIIT, running, cycling, and even dance are part of the mix—fitness is kept fun, dynamic, and functional.
• Strength & Flexibility: Training sessions include strength work, mobility, yoga, Pilates, and deep stretching to maintain resilience and adaptability.
• Recovery Ritual: Post-workout recovery often includes a cold beverage—sometimes a celebratory drink when the moment calls for it.
• Outdoor Lifestyle: Time outdoors is key—whether it’s half-marathon training or active play with the kids, staying in motion is part of everyday life.
• Plant-Focused Nutrition: Meals are built around greens and plants, with room for joy: tacos, pizza, and favorite indulgences are enjoyed mindfully.
Workout:
• Cardio & HIIT: High-intensity intervals and varied cardio sessions are part of the daily rhythm—keeping the heart strong and the body challenged.
• Strength & Mobility: Strength training is balanced with stretching, mobility, and recovery methods to support long-term performance and prevent injury.
Diet:
• Plant-Forward Eating: Vegetables, whole grains, legumes, and plant proteins form the foundation—while flexibility allows space for enjoyment and cravings.
• Mindful Fueling: Nutrition is intuitive and adaptive, adjusting naturally to training intensity, energy levels, and daily demands.
Mindset & Resilience:
• Purpose-Driven Fitness: Training is focused on personal goals while staying in sync with the rhythm of family life.
• Balanced Approach: Fitness is viewed as nourishment and joy, not a punishment. Well-being, consistency, and fun remain at the center of it all.
Tracking & Diagnostics:
• Continuous Glucose Monitoring: Real-time metabolic feedback via Abbott’s Lingo CGM helps optimize fueling strategies and track recovery.
• Data-Informed Intuition: Tech insights are paired with body awareness—reading energy, mood, and recovery cues to stay aligned with what truly works.
• Early Wake-Up & Warm-Up: Mornings start naturally, without alarms. The day begins with intentional movement—gentle stretching, breathwork, and body activation to set the tone.
• Fuel & Hydration: A light start with coffee and hydration, followed by fueling later in the morning depending on energy needs and appetite.
• Daily Movement: Cardio, HIIT, running, cycling, and even dance are part of the mix—fitness is kept fun, dynamic, and functional.
• Strength & Flexibility: Training sessions include strength work, mobility, yoga, Pilates, and deep stretching to maintain resilience and adaptability.
• Recovery Ritual: Post-workout recovery often includes a cold beverage—sometimes a celebratory drink when the moment calls for it.
• Outdoor Lifestyle: Time outdoors is key—whether it’s half-marathon training or active play with the kids, staying in motion is part of everyday life.
• Plant-Focused Nutrition: Meals are built around greens and plants, with room for joy: tacos, pizza, and favorite indulgences are enjoyed mindfully.
Workout:
• Cardio & HIIT: High-intensity intervals and varied cardio sessions are part of the daily rhythm—keeping the heart strong and the body challenged.
• Strength & Mobility: Strength training is balanced with stretching, mobility, and recovery methods to support long-term performance and prevent injury.
Diet:
• Plant-Forward Eating: Vegetables, whole grains, legumes, and plant proteins form the foundation—while flexibility allows space for enjoyment and cravings.
• Mindful Fueling: Nutrition is intuitive and adaptive, adjusting naturally to training intensity, energy levels, and daily demands.
Mindset & Resilience:
• Purpose-Driven Fitness: Training is focused on personal goals while staying in sync with the rhythm of family life.
• Balanced Approach: Fitness is viewed as nourishment and joy, not a punishment. Well-being, consistency, and fun remain at the center of it all.
Tracking & Diagnostics:
• Continuous Glucose Monitoring: Real-time metabolic feedback via Abbott’s Lingo CGM helps optimize fueling strategies and track recovery.
• Data-Informed Intuition: Tech insights are paired with body awareness—reading energy, mood, and recovery cues to stay aligned with what truly works.
