From Hollywood Sets to MMA Mats: Inside Sydney Sweeney’s Wellness World

Ever wondered how Sydney Sweeney maintains her incredible physique while working grueling 18-hour days on set? The 26-year-old star of “Euphoria” and “The White Lotus” doesn’t just rely on good genetics—she’s built a diverse fitness routine that combines high-intensity Pilates, mixed martial arts, and water sports she’s loved since childhood. What’s even more fascinating is her refreshingly balanced approach to nutrition, where hydration takes priority but occasional indulgences like Kraft mac and cheese still have their place. 💪🍎

]In this exclusive look at Sydney’s wellness journey, we’ll dive into the physical and mental benefits of her unique fitness choices. From the discipline she’s gained through MMA training since age twelve to the mental clarity she finds while slalom waterskiing, Sydney’s approach proves that effective fitness routines can be both challenging and enjoyable. Read on to discover her diverse workout regimen, nutrition philosophy, and practical tips for incorporating her wellness principles into your own life—no Hollywood budget required.

Sydney’s Diverse Fitness Routine

High-intensity Pilates at SolidCore

Sydney Sweeney doesn’t mess around when it comes to her workout routine. She’s a regular at SolidCore, where she tackles high-intensity Pilates sessions that would leave most of us gasping for air. This isn’t your grandmother’s Pilates class.

SolidCore workouts are famous for their slow, controlled movements that keep muscles under tension for extended periods. Sydney has mentioned in several interviews that these sessions are “the most challenging 50 minutes” of her day. The resistance-based exercises target slow-twitch muscle fibers, creating those long, lean muscles she’s known for without bulking up.

What makes her SolidCore routine particularly effective is the focus on the core, which helps maintain that camera-ready posture we see on screen. The workouts combine elements of traditional Pilates with resistance training, giving Sydney that defined but feminine physique.

Mixed Martial Arts Background and Current Practice

Many fans don’t realize that Sydney has a serious background in mixed martial arts. She started training in MMA as a teenager and has carried those skills into her adult fitness routine.

“I started MMA when I was 14 and did it for five years,” Sydney revealed in a Harper’s Bazaar interview. “It’s a full-body workout—mentally, physically, and emotionally.”

Her MMA training incorporates:

• Boxing for cardio and upper body strength
• Kickboxing for lower body power
• Grappling techniques for full-body conditioning

Even with her busy filming schedule, Sydney makes time for at least two MMA-focused sessions per week. This training came in particularly handy for her action sequences in “Euphoria” and other roles, where she performs many of her own stunts.

Water Sports as Core Strength Builders

Growing up near water, Sydney developed a love for aquatic activities that now form a key part of her fitness regimen. She’s frequently spotted paddleboarding, which is far more than just a fun day at the beach.

Paddleboarding engages virtually every muscle in the body, with particular emphasis on the core. Maintaining balance on the board requires constant engagement of the abdominals, obliques, and lower back muscles.

Sydney also enjoys swimming and wakeboarding when her schedule permits. These water activities provide a refreshing alternative to gym workouts while still delivering serious fitness benefits. The resistance of water creates natural muscle tension without the impact of land-based exercises.

Running and Strength Training Complement

To round out her fitness routine, Sydney incorporates regular running sessions and targeted strength training. She typically runs 3-4 miles several times per week, preferring early morning sessions to jumpstart her metabolism.

Her strength training focuses on functional movements rather than heavy lifting. Using primarily body weight, resistance bands, and light dumbbells, she works through circuit-style workouts that maintain her heart rate while building lean muscle.

Sydney’s trainer has designed a program that emphasizes:

• Compound movements for efficiency
• Unilateral exercises to correct imbalances
• Plyometric bursts for cardio conditioning

The Mental Benefits of Sydney’s Exercise Choices

The Mental Benefits of Sydney’s Exercise Choices

Now that we’ve explored Sydney Sweeney’s diverse fitness routine incorporating MMA, reformacore pilates, and various outdoor activities, let’s dive into how these physical pursuits benefit her mental wellbeing. Beyond the physical advantages, Sydney’s exercise choices offer substantial psychological rewards that contribute to her overall health and happiness.

Finding escape and mental clarity through water and snow skiing

Sydney’s passion for outdoor activities extends beyond mere physical exercise. Her love for skiing, both on water and snow, provides her with a mental escape from the demanding nature of her acting career. These activities require complete focus and presence, allowing Sydney to temporarily disconnect from professional pressures and achieve mental clarity.

When skiing, Sydney immerses herself fully in the experience – whether it’s feeling the spray of water or the crisp mountain air against her face. This full sensory engagement acts as a form of moving meditation, where the mind can release anxieties and worries as it concentrates on the immediate physical task. The natural environments in which these activities take place – expansive lakes or snow-covered mountains – further enhance the sense of freedom and perspective that Sydney gains from these pursuits.

The “mind over matter” philosophy she applies to all activities

Sydney’s approach to fitness demonstrates a strong “mind over matter” philosophy that permeates all her physical activities. This mindset was particularly evident during her MMA training, where, as the only girl in her dojo, she embraced the challenge of competing with male peers. Rather than being intimidated, Sydney used this situation to strengthen her mental resilience, even playfully teasing her competitors with her pink gear.

This mental toughness extends to her reformacore pilates practice as well. As Sydney prepared for her role in “Madame Web,” she embraced the challenging nature of pilates, understanding that the discipline required not just physical strength but mental determination. Her philosophy centers on the belief that true strength begins with self-acceptance and mental fortitude, which then manifests in physical capabilities.

At Solidcore, where Sydney participates in demanding pilates-inspired workouts, this mind-over-matter approach helps her push through difficult sessions. The mental discipline she cultivates through these challenging exercises translates to increased confidence and resilience in other areas of her life.

How hiking provides grounding and connection with nature

Among Sydney’s outdoor activities, hiking holds a special place for its ability to ground her and foster a connection with nature. Unlike the adrenaline-driven experiences of skiing or the structured discipline of pilates and MMA, hiking offers Sydney a more contemplative form of exercise.

When hiking through natural landscapes, Sydney experiences a sense of perspective that’s difficult to achieve in urban environments or indoor gyms. The rhythmic nature of walking, combined with breathtaking scenery, allows her mind to process thoughts more clearly while simultaneously appreciating the world beyond her professional sphere.

This connection with nature serves as a powerful antidote to the artificial environments of film sets and promotional events. Hiking reminds Sydney of her place within the natural world, providing humility and perspective that contributes to her mental equilibrium. The physical exertion of navigating trails also releases endorphins that improve mood and reduce stress, making hiking a comprehensive mental health practice.

With Sydney’s mental approach to fitness established, we’ll next explore how she complements these physical activities with a balanced nutrition approach. Her holistic understanding of wellness recognizes that physical exercise must be supported by proper nutrition to achieve optimal results, both for physical appearance and internal health.

Sydney’s Balanced Nutrition Approach

Sydney’s Balanced Nutrition Approach

Now that we’ve explored the mental benefits of Sydney Sweeney’s exercise choices, let’s examine how she fuels her body with a balanced nutrition approach that complements her active lifestyle. Unlike many celebrities who follow strict dietary regimens, Sydney maintains a refreshingly flexible approach to eating that prioritizes enjoyment while still supporting her fitness goals.

Emphasis on proper hydration

Hydration forms the cornerstone of Sydney’s nutritional philosophy. Since childhood, water has been her primary beverage of choice, showing her long-standing commitment to staying properly hydrated. This dedication to hydration is particularly noteworthy considering she has never tried coffee, a common energy source for many in the entertainment industry.

To add variety to her hydration routine, Sydney incorporates Bai flavored water into her daily consumption. She particularly enjoys the Pineapple Mango flavor, which holds special significance for her as it reminds her of her time filming “The White Lotus.” This approach to hydration demonstrates how Sydney prioritizes both the functional aspects of staying hydrated and the enjoyment factor of her beverage choices.

Maintaining balance between healthy choices and indulgences

Sydney’s approach to nutrition exemplifies balance rather than restriction. She doesn’t adhere to a rigidly regimented diet, instead opting for a mix of nutritious foods and treats she genuinely enjoys. For breakfast, she typically starts her day with berries, eggs, and a bagel, or sometimes indulges in croissant toast with cinnamon sugar and honey butter.

Her lunch choices reflect this balance as well, ranging from protein-rich chicken Caesar salads to more indulgent options like cheeseburgers. Sydney doesn’t deny herself the pleasure of her favorite foods, allowing for weekend cheat meals that help maintain a sustainable relationship with nutrition.

Sydney openly embraces her love for sweets, particularly candy, cookies, and ice cream. Her favorite treat is a pizookie—a chocolate chip cookie topped with vanilla ice cream. Rather than eliminating these indulgences, she incorporates them mindfully into her overall approach to eating. When needing an energy boost, she reaches for gummy candies like Swedish Fish or Sour Patch Kids, and enjoys peanut M&M’s as between-meal snacks.

How she fuels her body during demanding 18-hour workdays

The entertainment industry often requires Sydney to endure long, physically demanding 18-hour workdays. To maintain her energy throughout these intensive schedules, she focuses on nourishing her body appropriately. Unlike many in her industry, Sydney doesn’t rely on caffeine or alcohol for energy or relaxation, describing herself as a “water person” who finds little excitement in alcoholic beverages.

For dinner, especially after grueling days on set, Sydney gravitates toward comforting Italian cuisine when dining out in New York, with Bar Pitti being her favorite restaurant. At home, she opts for simpler, satisfying meals like Kraft mac and cheese or hot dogs, understanding the importance of consuming enough calories to fuel her active lifestyle and demanding work schedule.

Sydney’s approach to snacking further supports her energy needs throughout long workdays. She identifies as a “snacker,” ensuring she has access to her favorite treats between meals to maintain consistent energy levels. This practical approach to nutrition during intensive work periods helps her sustain the physical demands of both her career and fitness routine.

With this understanding of Sydney’s balanced nutrition approach, we’ll next explore how you can incorporate her fitness principles into your own life, adapting her methods to suit your personal goals and lifestyle.

Incorporating Sydney’s Fitness Principles Into Your Life

Incorporating Sydney’s Fitness Principles Into Your Life

Now that we’ve covered Sydney’s balanced approach to nutrition, let’s explore how you can incorporate her fitness principles into your own lifestyle. Sydney’s well-rounded approach combines various physical activities with mental wellness practices, creating a sustainable routine that might inspire your fitness journey.

Building strength through varied activities

Sydney Sweeney demonstrates that diversifying your workout routine can lead to comprehensive fitness benefits. Her regimen includes:

• Water sports: Sydney has been slalom waterskiing since childhood, which she credits for enhancing her strength and balance. If you live near water, swimming and water skiing can provide excellent full-body workouts.
• Mixed martial arts (MMA): Sydney began practicing MMA at age 12 (or 14, according to different sources) and even competed successfully in grappling competitions. This discipline builds not just physical strength but also mental focus.
• Pilates-inspired workouts: She currently attends Solidcore classes two to three times a week, enjoying this high-intensity full-body training on a reformer.
• Strength training: Her boxing preparation included specific exercises like bent-over rows, chin-ups, straight arm pulldowns, and back extensions to build upper body strength.

To incorporate this variety into your routine, try mixing cardio activities with strength training and flexibility exercises. You don’t need to follow Sydney’s exact routine—find activities that work for your lifestyle and preferences.

Finding physical activities that double as mental escapes

Sydney’s approach to fitness goes beyond physical benefits—many of her chosen activities serve as mental retreats from her busy Hollywood life:

• Waterskiing and snow skiing: Sydney describes these sports as not just physically demanding but also providing mental clarity and solitude.
• Hiking: She enjoys exploring trails with her rescue dog, Tank, emphasizing the grounding effect of connecting with nature. Even after moving to Los Angeles, she adapted by finding new trails in Malibu and around the Hollywood Sign.
• Martial arts community: Sydney values the community aspect of MMA training, which fosters discipline and mutual support.

Consider activities that allow you to disconnect mentally while engaging physically. Whether it’s a solo hike, a team sport, or a dance class, finding activities that refresh your mind while strengthening your body creates a sustainable fitness habit.

Creating a sustainable fitness routine that allows for flexibility

Sydney maintains an impressive fitness regimen despite her demanding 18-hour workdays, demonstrating that flexibility is key to sustainability:

• Morning workouts: She prefers exercising in the morning, often running or attending Solidcore sessions before her day begins.
• Recovery practices: Following intense workouts, Sydney relaxes in steam showers, which help her recover and prepare for subsequent activities.
• Balanced approach: While she trains intensely, she also allows herself treats like Kit Kats, Drumstick ice cream cones, or donuts, showing that strict deprivation isn’t necessary for maintaining fitness.
• Adaptability: Sydney applies her “mind over matter” mantra across various activities, emphasizing that mental resilience is as important as physical preparation.

To create your own sustainable routine, consider:

1. Scheduling workouts at times when you have the most energy
2. Incorporating recovery periods
3. Being flexible when life gets hectic
4. Finding activities you genuinely enjoy rather than forcing yourself through dreaded exercises
5. Allowing occasional indulgences without guilt

By adopting Sydney Sweeney’s balanced approach to fitness—combining varied physical activities, mental wellness, and flexibility—you can develop a sustainable routine that enhances both your physical health and mental wellbeing.

Sydney Sweeney’s approach to fitness and health exemplifies balance and sustainability. From her diverse exercise routine that includes Pilates-inspired SolidCore, MMA training, and water sports to her flexible nutrition philosophy that allows for both hydration and occasional treats like Kraft mac and cheese, Sydney demonstrates that staying fit doesn’t require extreme measures. The mental benefits she gains from activities like skiing and hiking—providing escape, clarity, and grounding—highlight that physical wellness and mental wellbeing are deeply interconnected.

As you incorporate Sydney’s principles into your own life, remember her “mind over matter” mantra. Find physical activities you genuinely enjoy, balance discipline with occasional indulgence, and recognize that consistency matters more than perfection. Whether you’re drawn to high-intensity workouts like SolidCore or outdoor activities that connect you with nature, the most effective fitness routine is one that nourishes both body and mind—a lesson Sydney Sweeney has clearly mastered in her journey to health and wellness.