Self-Care Secrets with Emma Raducanu: Why Saying ‘No’ is the ‘New Yes’

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Emma Raducanu, the tennis prodigy who wowed the world at just 18, has been juggling a busy schedule and bouncing back from injuries with grace and determination.

Now 21, she's not just a rising star on the court but also a master of maintaining her physical and mental wellness. Here's a peek into her world of self-care and daily rituals, where she blends the demands of professional tennis with a sprinkle of personal pampering.

Morning Rituals: Rise and Shine

Emma starts her day bright and early, waking up around 6am to get a jump on the day. "I'm an early riser at the moment," she told Harper's Bazaar, "I like reading first thing; I've got a couple of great books on the go right now."

Her morning routine includes a cup of coffee and a bottle of water to kickstart her hydration before heading to training. And let's not forget her supplements, which she tries to remember to take-sometimes with the precision of a Swiss watch, other times with the casual grace of someone juggling flaming torches.

A Day in the Life: Tennis and Tuning Up

When it comes to her workday, Raducanu follows a regimented routine that's almost military in its precision. She kicks off with physio to activate her muscles, then spends half an hour warming up. This is followed by 90 minutes of tennis, an hour in the gym, and a well-deserved 90-minute lunch break. The afternoon is dedicated to another two hours on the court, topped off with an hour of treatment. "It's quite a lot," she admitted, "but not much beats the satisfaction you get from it at the end of the day."

After an intense day, Emma cherishes her alone time. "I am a bit of a lone wolf," she confided.

"After an intense day, where I either push myself to the limits training or have many social interactions, I like to spend time alone reflecting and recharging." This quiet downtime is essential for her, helping her stay fresh and grounded, much like a calm oasis in a desert of activity.

Evening Wind-Down: Dinner and Dior

Emma's evenings are equally structured. With her long training days wrapping up between 6 and 7 pm, she enjoys a relaxing dinner, followed by some light reading if energy permits. Her skincare routine is a luxurious affair-she uses Dior La Mousse to cleanse away the grime of training and Dior Le Baume to keep her skin in top shape. "It's both couture-like and ergonomic," she stated, appreciating the chic design of her skincare essentials.

Fueling the Fire: Snack Attack

To keep her energy levels in check, Raducanu snacks throughout the day. She's a fan of high-sugar, quickly digested snacks like fruits, nuts, yoghurt, chocolate rice cakes, and granola. "Planning my mealtimes is vital," she explained, "because during long, intense sessions I need to maintain focus and energy." Hydration also plays a key role, with Raducanu aiming to drink at least two liters of fluids daily. Her partnership with Evian ensures she stays naturally hydrated, both on and off the court.

Cherishing Down-Time: Perfect Days Off

When it comes to days off, Emma's ideal scenario includes a leisurely start at 8 am, followed by a cozy morning in bed reading or scrolling through social media. "I'd have a big, late lunch and be home by 5pm to get ready for the week ahead," she articulated. Her downtime is a rare treat, offering her a chance to unwind with a friend, go window shopping, or simply enjoy a relaxing day.

Investing in Health: The Big Picture

For Raducanu, investing in her health is a top priority. "As athletes, our professional teams are very expensive," she noted. "From physio, fitness and tennis to food and discipline, all are investments-whether in terms of money or time." It's a holistic approach to wellness that keeps her in peak condition, ensuring she's ready to face whatever the tennis world throws her way.