Charlotte Flair, a name synonymous with wrestling royalty, has captivated audiences worldwide with her prowess, graceful moves, and extraordinary athleticism. As the current SmackDown Women’s Champion, Flair has etched her name in WWE history, and her dedication to fitness and health plays a crucial role in her continued success. This article delves into the diet and workout regimen that keeps Charlotte Flair in peak condition, both inside and outside the ring.
From Personal Trainer to WWE Royalty
Before dominating the WWE scene, Flair was a personal trainer in her hometown of Charlotte, North Carolina, after graduating from college. However, after attending an event with her dad, the North Carolina State University alum decided she wanted to follow in her father's footsteps. In 2012, she signed with WWE and began her training, a decision that would ultimately change her life. Her hard work and dedication quickly paid off, as she was named Rookie of the Year by Pro Wrestling Illustrated in 2014 and promoted to WWE’s main roster the following year.
Flair's achievements are a testament to her athleticism and commitment. She has won the Divas Championship, the NXT Women’s Championship twice, the Raw Women’s Championship a record six times (inaugural champion), the SmackDown Women’s Championship a record six times and Women’s Tag Team Championship, becoming a Triple Crown Champion, Grand Slam Champion as well as winning the Royal Rumble match. PWI readers voted Flair Woman of the Year and Top Female Professional Wrestler and became the first female wrestler, alongside Sasha Banks, to headline a WWE pay-per-view event in 2016.
A Day in the Life: Balancing Fitness and a Demanding Career
Being a WWE Superstar is anything but easy. “It’s no secret WWE Superstars live out of suitcases and in hotels,” she tells Us. Early bedtimes are also out of the question. Flair, 36, starts her day the best way she knows how: a couple’s sweat sesh with husband Manuel Alfonso Andrade Oropeza. After 90 minutes in the gym, the North Carolina native makes sure to replenish and refuel before a long day ahead. While Flair refers to “being a spokesperson for the SmackDown’s women’s division” as a “full-time job,” she didn’t always see wrestling in her future.
Charlotte's mornings kick off with a “breakfast date” (a.k.a. a 90-minute workout) with husband and fitness trainer Oropeza. Following every sweat sesh, the WWE sensation makes sure to replenish and refuel. “If I’m not getting ready for the ring, I’m preparing for interviews and meetings,” Charlotte says of sitting for hair and makeup.
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Strength Training: The Foundation of Flair's Fitness
Strength training is Charlotte’s go-to workouts. “I want to be in the best shape of my life,” she told Muscle & Fitness. “I’ve done CrossFit and I was really into running in college, but right now I love bodybuilding.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently.
One of her favorite workout moves is the snatch, an explosive lift taking a weighted bar from the ground to overhead in one move that requires a lot of coordination. She also incorporates kettlebells into her routine, utilizing them for a variety of exercises that target strength, endurance, and core conditioning.
Here are some kettlebell exercises that may be part of her routine:
- Kettlebell Swing: Stand holding kettlebell by the handle in front of body, feet slightly wider than shoulder width. Bending knees, swing weight to outside of and behind right leg. Reach down to grasp handle with left hand. Explosively hoist kettlebell upward across body, curling it with left hand to right shoulder and hold. Repeat movement, swinging weight to outside of and behind left leg and catching it with your right hand.
- Kettlebell Side Bend: Stand holding kettlebell in left hand with arm extended and palm inward. Using core, swing kettlebell up and across the body, pivoting on right foot. When kettlebell is parallel to floor on left side of body, lower it back to right hip.
- Kettlebell Row: Place kettlebell on floor between arches of feet with legs slightly wider than hip width. Row kettlebell up to left side, elbow passing hip and keeping weight close to body. Lower weight back to floor and repeat. Do 10-12 reps, then switch sides and repeat, lifting weight with right hand.
- Kettlebell Windmill: Stand with feet slightly wider than hip width, holding weight bell-side up at chest height. Lower weight behind head, keeping elbows close to body and balancing on right leg.
- Kettlebell Plank Rotation: Begin in side plank, right palm on floor in line with shoulder. Straighten left arm until it’s aligned with right.
Cardio and HIIT: Adding Intensity and Burning Calories
In addition to strength training, Charlotte also does regular cardio and HIIT circuits for 3 days per week. “I’ll cycle with an app where we do 20 seconds on, and 20 seconds off, or I’ll ride around the park. We’ll do pull ups, dips and push ups before we start the workout,” she told Muscle & Fitness. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. Maryse swears by high-intensity interval training (HIIT), which she says is her favorite thing to do in the gym. "HIIT work outs are the best high intensity workouts to get your body burning calories-your body actually burns calories for eight to 12 hours at rest after a good HIIT session," she says. "These workouts are fast-paced and are great for building lean muscle."
The Flair Diet: Balancing Indulgence and Healthy Choices
Charlotte eats five meals per day. “It’s about portion control,” she told Muscle & Fitness. “It depends on what your goals are.”
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But even though she has a fitness routine, she believes food should be enjoyed and tasty. “At an early age, I associated food with family time,” she explains. “As a child, everything my family did together involved food, like going out to dinner, whether it was a nice restaurant or a local hangout. When she started to travel for her career, Flair would eat out and explore the local dining scene. She especially loves very spicy food since she was introduced to it at a very young age. Her father would bring home dishes such as kimchee from his travels and added hot sauce to everything.
She loves ice cream, chocolate, cheeseburgers, and tacos, but she has developed a plan that she can enjoy food and not worry about it being labeled bad or not healthy,” she told Food & Beverage. When Flair eats a cheeseburger, it is on a whole wheat bun and topped with avocado, lettuce, tomato, and hot sauce. She even includes the cheese.
While traveling, Flair packs and carries a meal prep bag, especially spicy ingredients. “I stay in Marriott hotel that offers a kitchen. If I leave on a Thursday, I will pack 20 to 25 meals with what I call my very big, oversized lunchbox,” she laughs. As for a vegetable, Flair enjoys different types of cactus, enjoying the cactus fruit (prickly pear) and the flat cactus pad (nopales).
The Importance of a Workout Buddy
Charlotte is all about the workout buddy system. She regularly hits the gym with her husband, All Elite Wrestling star Andrade El Idolo. She and her fiancée built a gym at home to maintain fitness.
Mental and Emotional Well-being: A Key Component of Success
As she explains, while Flair exercises for her career, it also releases stress. “It is about an hour every day that I am dedicating to myself, and I can shut out the world.” Sometimes, she will ride the exercycle and read a book. This is especially important with the stressful events of the past two years and the continuing health crisis and concerns.
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Once she started to tour again, Flair discovered how much she meant to her fans, especially the younger generation. “I experienced younger boys and girls cheering for me, and I understood that I have a responsibility for my impact on people. It is so special to me,” she says.