From Turmeric Shots to Red Light Glow: Inside Sania Mirza’s Simple, Strong Life After Tennis

Sania Mirza continues to move like a champion after she retires from professional tennis. Although she may no longer be on the court, her commitment to fitness has not changed. The former tennis player now juggles her public life, career, and parenting. Still, she appears as young and in shape as ever. Sania recently spoke with Tweak India about how her daily routines help her stay resilient, serene, and radiant. Quick solutions are not part of her routine. It involves taking small actions every day.

A Shot to Begin the Morning

Sania does not have a big breakfast to start her day. She begins with a far more modest yet potent idea.

She takes a health shot as her first beverage. It contains ginger, black seeds, lime, honey, and turmeric. She acknowledges that it does not taste very good and laughs. However, she thinks it benefits her health.

“It is incredibly excellent for your body, even though it does not taste very pleasant,” she remarked.

She then drinks water that has soaked chia seeds. Her coffee follows. She only considers breakfast after this.

She has a straightforward breakfast. Eggs are essential. Typically, she consumes three to four eggs, primarily the whites. It is a high-protein supper. It keeps her satisfied. She gains strength from it before working out.

She is not a trend-follower. She does what she finds effective.

Her Diet Has Changed Significantly

Sania’s body required extra fuel when she represented India in tennis. She spent hours each day training. She took a lot of trips. She was a top-tier competitor.

Her meals were high in protein and carbohydrates at the time. She consumed filling dishes like dosas and idlis. She expended a lot of energy.

Things are different now.

She claims that she is only around 20% as active as she once was. So she made dietary changes. She now prioritizes protein over carbohydrates.

“The biggest change I have seen since I started playing is how much carbohydrate I consume now,” she said.

Lunch is meticulously organized. She ensures that she consumes adequate protein. She maintains her strength and muscle mass as a result.

She also acknowledges that she previously had nutritionists advising her. She is now paying more attention to herself. Labels are something she reads. She keeps a food journal. She remains conscious.

It is an easy concept. Food should adapt to the changes in life.

Power Above Speed

Sania continues to train diligently despite no longer competing.

She works out differently now than she did when she played tennis. Currently, she focuses on strength training. She does weightlifting. She gains muscle. She maintains strong bones.

She used to incorporate Pilates into her routine. But there is not much time left. She therefore chooses exercises that deliver the best results for her.

She runs outside as well. She runs 5 to 7 kilometers when the weather is great. She likes being outside. It helps her think clearly. It maintains her heart health.

She maintains her equilibrium by alternating between outdoor runs and gym sessions. She does not adhere to a rigid set of rules. Her body speaks to her.

She exerts more effort on some days. She slows down on some days.

Her secret is that. More important than perfection is consistency.

Fitness Following Retirement

Retirement can be difficult for many athletes—the routine shifts. The objectives change. The body slows down.

Sania, however, has a positive outlook. Medal training is no longer her goal. She prepares for life.

To feel strong when she wakes up, she exercises. To keep up with her child, she trains. She lifts weights to maintain her fitness for many years to come.

She stays constant with this new way of thinking. She no longer pursues titles. She is establishing long-term health.

And that is evident.

The Skincare Routine in Ten Steps

She is not solely focused on fitness. Sania is also enthusiastic about skincare.

She acknowledges that her routine is “crazy.” She uses skincare products from Korea. There are roughly ten steps in the morning and ten more at night.

This includes product stacking, cleaning, and toning. It requires time. She likes it, though.

Nevertheless, she believes two things are most important: an excellent moisturizer and sunblock.

She always wears sunscreen, regardless of how busy she is that day. It prevents harm to her skin. It protects her glow.

She chuckles at her lengthy ritual. She does, however, follow through on it because skincare is a form of self-care for her.

The Habit of Red Light

Red light treatment is a recent addition to her regimen.

She began taking it for both her skin and hair a year ago. She spends around half an hour every other day sitting under a red light.

She claims that it gives her skin a youthful feel. It also benefits her hair.

“I think it revitalizes the skin,” she said.

Today, many people discuss red light treatment. But because it is trendy, Sania does not follow it. She sees benefits, so she uses it.

She thinks her complexion has improved. Her hair feels more resilient. And she remains inspired by that.

Easy Routines, Significant Outcomes

Sania’s routine is not particularly noteworthy for its opulence. That is how stable it is.

She awakens. She takes her wellness injection. She consumes wholesome meals. She exercises. She shields her flesh. She takes a nap.

The following day, she repeats these actions. and the subsequent one.

A crash diet does not exist. No intense exercise. No miracle cream.

Only daily maintenance.

She takes little, wise measures to balance her hectic life. She glows because of that.

Beyond the Court Life

Sania has a busy day ahead of her. She has a child. She oversees companies. She shows up at gatherings. She takes trips.

She does, however, find time for herself.

Fitness is not a chore to her. For her, it is a natural part of existence.

She maintains her composure despite this attitude. It helps her cope with stress. It improves her quality of sleep.

She is aware that physical fitness is not the only aspect of wellness. It has to do with energy. It is about having a positive internal feeling.

And every day she works on that.

A Note to Females

Sania’s remarks convey a subdued message.

Staying fit does not require you to be a professional athlete. Hours at the gym are not necessary. Perfect meals are not necessary for you.

You must put in effort. You must be balanced.

She demonstrates how aging affects health. It varies according to lifestyle. And that is all right.

The secret is to adapt. to acquire knowledge. to remain conscious.

She used to train for Grand Slam victories. She trains today to succeed in life.

The Radiance of Self-Control

Discipline has an empowering quality.

It is evident in Sania’s speech patterns. It is evident in her lifestyle.

Her body could no longer compete on the global stage. However, she still has the heart of an athlete in her habits.

Little decisions make up her day, from red light treatment at night to turmeric doses in the morning.

Those decisions pile up.

They generate power.
They boost self-esteem.
They add luminosity.

As a result, Sania Mirza continues to inspire millions of people even after her retirement.