WWE Superstar Leah Van Dale Is Bouncing Back in the Ring and with a New Outlook on Life

WWE’s very own Carmella is best known to wrestling fans as the “moon-walking, trash-talking” “Princess of Staten Island.” But, she’s also Leah Van Dale, athlete, entrepreneur, podcaster, fashionista and lover of carbs. After a much-anticipated comeback to the ring in late January, following both an injury and ectopic pregnancy, Van Dale gives Athletech News exclusive insight not only into her plans for the rest of 2023, but also her influences and obsessions.

There’s only one “Princess of Staten Island” and that’s WWE Superstar Carmella. In the ring and backstage, she’s tough, confident, beautiful with a legacy of several title wins on her resume, including being the first-ever Women’s Money in the Bank winner. Outside the ring, Leah Van Dale worked hard to earn her WWE title accomplishments and wins since joining the world’s preeminent professional wrestling promotion in 2013 as a former Los Angeles Laker Girl and New England Patriots cheerleader.  

Van Dale’s career in the WWE has been met with several different stages beginning from the “Princess of Staten Island” to the “Most Beautiful Woman in all of WWE,” in which she has come back to her royal status in early 2023, following a full circle in-ring comeback after a injury and ectopic pregnancy. But as Van Dale’s latest chapter in her wrestling career comes with a fresh start, so does the celebrated athlete’s life outside of the squared circle as she ponders on her dreams to walk on fashion runways for Versace and Marc Jacobs, expanding her family and work-life balance. 

Athletech News (ATN) spent some one-on-one time interviewing Van Dale to uncover her thoughts on the aforementioned nutrition and workout regimen, love for athleisure, and much more during this year’s WrestleMania season. 

ATN: How has your diet and workout regimen changed since your time as an LA Laker Girl and New England Patriots cheerleader to your current status as a WWE Superstar?

Leah Van Dale: I grew up in a really healthy, fit household. My parents were very healthy. I was the only girl bringing carrot sticks to recess instead of chips. Don’t get me wrong, I like my sour cream and onion chips [from] back in the day. Still do. But, I just grew up really healthy and I think that just was instilled in me from a very young age, especially throughout my years with the Patriots and the Lakers. I was always very healthy. I was always dieting.  

It’s just funny to see the progression because now [at] the point I’m at in my life, I don’t diet. I try to eat healthy, clean foods…a lot of fruits and veggies, proteins. But if there’s something I want, I’m gonna eat it. I don’t restrict myself anymore. I used to do that a lot. Now I feel like I’ve transitioned much more into “what I want to eat, I’m gonna eat!” I’m not gonna tell myself, no, I can’t have pizza or a burger.” It’s all in moderation. I love a good glass of wine. 80 percent of the time if I’m eating clean, if there’s something I want to eat, I’m gonna eat it! 

ATN: How has your background in sports as an athlete helped you in your entrepreneurial pursuits?

Leah Van Dale: I love a challenge. I never in a million years thought I would end up in WWE. My dad (former mixed martial artist and professional wrestler Paul Van Dale) did it growing up. He was a wrestler in the WWE and I watched him do it. But I never aspired to do that because I never thought it was something that I personally could do. I always grew up [as] the smallest kid in my class. I was always just smaller than most. So I never thought it was something that I could do. But once I put my mind to it I made it work and I made it happen, and that’s how I look at all avenues in my life. I like when someone tells me that I can’t do something. I like to learn and when I do something I go all the way with it. 

ATN: What career plans do you have this year outside the WWE ring?

Leah Van Dale: I’m sort of focusing more on fashion. I’ve always loved fashion. Always loved a good fit check. I’d just love to dive more into that world. I try to bring it into the ring. I really always try to bring it with my looks every week, whether it’s backstage or my ring gear. I would love to dive more into that, whether it’s an athleisure line or partnering up with a company and kind of having my own line. That would be something that I’m putting out into the universe.  

ATN: Right now, what brands do you like to wear while working out?

Leah Van Dale: I love a good lululemon fit. Their line pants — I live in them. I have 16 pairs. Every time I go to Pilates these girls probably think I’m wearing the same outfit over and over. I’m like, “No, I have a million pairs of their line pants.” They’re so comfy and so cute.  

Another brand I’m obsessed with is Joah Brown. I live in all of their clothes. They’re great quality. They’re a little, I would say, comparable to maybe lulu as far as the pricing goes. But they’re so cute too, and they’re comfy and I always feel when I have that on it doesn’t look scrubby. I feel like if I have joggers and an oversized zip-up hoodie [on], it still looks super cute.

That is sort of my goal when I get into athleisure. I want it to kind of emulate that — be super comfy. When I’m not at work I am always in athleisure. I live in athleisure. I want to wear something that I can go to Pilates in and then go get a smoothie after and still feel cute.  

ATN: Who influenced your style growing up?

Leah Van Dale: That’s such a good question. There’s not one particular person. I like to grab inspo from all over the place. When I created this Carmella character I was going hardcore, “Jersey Shore,” “Mob Wives.” I watched a lot of “Mob Wives”…. Drita [D’Avanzo] DMs me all the time. We chat. It blows my mind because I based my character so much off of her. 

I love Megan Fox’s style. I feel like she pushes the envelope and I think it’s iconic. She’s not afraid [of] what people think and that’s sort of how I approach my Carmella character and Leah in real life. I like to wear things that are a little bit edgy. I like to push the envelope a little bit. I love Pam Anderson… the ’90s style is just iconic to me. I wish I could live in the ’90s forever. So, that is sort of where I’m kind of going now with my fashion and my looks, especially in the ring and backstage at work. 

ATN: What’s your take on New York Fashion Week or other Fashion Week events around the globe? Have you ever been interested in going?

Leah Van Dale: I’ve always, always, always wanted to go to a Fashion Week. I’ve never been. I would love to go. It’s in the works. Ultimately, I would love to walk in a show…. ultimate goals. But just to attend and go to some shows would be amazing too. 

ATN: Reformer or no reformer for your Pilates workout? 

Leah Van Dale: I take [a high-intensity, low-impact exercise class] called Solidcore. [The machine used in Solidcore classes] they call it  “Sweatlana.” It’s kind of like a reformer, but not exactly the same. It’s their version of it. I am obsessed. It is the only workout I do besides yoga. I lifted a lot throughout college, throughout my beginning time in [WWE] NXT. Then with our schedule, it’s so grueling and demanding, and never mind bumping in the ring, my body just couldn’t handle lifting heavy anymore. I feel like Solidcore has afforded me the opportunity to get my body exactly where I want it to be, physically, and how I look and how I feel. It’s so easy on my joints. I will never, ever go back to anything else.   

ATN: How difficult is it to keep up with your demanding work schedule and your managing your workouts? 

Leah Van Dale: Honestly, a lot of times when I’m on the road, I’m not doing a crazy workout. I try to get my workouts in when I’m at home. I’m home four days a week and then on the road three days. So when I’m on the road I’m probably just gonna be in the hotel gym doing a little light cardio [on] a treadmill and a bike, and maybe a quick lift with some dumbbells or something. Because when you’re on the road it’s, “Do you want to sleep? Do you want to find good food? Or do you want to work out?” You can’t do all three. Sometimes you can! But, a lot of times it’s “Should I get my workout in or should I take a nap.” I’m probably going to take a nap. 

ATN: Do you usually head to the gym with a workout plan in mind or do you just figure it out once you get there?

Leah Van Dale: It’s on a whim. It depends on how I’m feeling that day. If I had a hard match the night before I’m probably just gonna walk it out on the treadmill for a little bit or do the stationary bike, and then maybe do some stretching. But if I’m feeling good, I probably will do a nice little circuit workout with some dumbbells, a kettlebell. A lot of times I just have to do [with] what’s there with me or bring [resistance] bands with me on the road. I keep them in my carry-on. If they happen to have a cable machine [I’ll use it]. I like a good cable workout as well. 

ATN: What’s your favorite cheat food/meal?

Leah Van Dale: I love a good pizza. Usually, Tuesdays are my cheat days with my husband because we come back on the road (we have Monday Night RAW and we fly home on Tuesday) and it’s kind of like whatever we want, goes. I have a favorite pasta place called DiAnoia’s and they have the best gnocchi. I’d never even had gnocchi in my life [before eating gnocchi from DiAnoia’s]. I grew up Italian and I never had it. It’s potato-filled pasta and it is amazing.  

In Pittsburgh, we’re known for pierogies. A good pierogi? I’m obsessed with it. I want to try every single pierogi there is in Pittsburgh. I’m going for carbs when I’m cheating. All the carbs.  

ATN: Vitamins? Supplements? Protein powders? Yay? Nay?

Leah Van Dale: I’m not a huge supplement girl. I’m not against it. I don’t think you shouldn’t do it if you feel like it’s something that helps you. I like a good multivitamin. Some Vitamin C. I feel like I try to get my nutrients from eating tons of fruits and veggies. If I realize I have low iron, I’m probably going to have to take an iron supplement. But, I also like a good steak, so I try to get it [iron] from that as well. 

I do like a good protein powder, especially after a workout, after a good Solidcore class. I freeze a banana, spinach, kale, and then whatever other food I like. I put it in Ziploc baggies, throw them in the freezer and then I pop it in my little blender with a scoop of protein powder. I’m not vegan, but I do like a good vegan protein powder because I feel like a lot of times with the regular protein it tastes a little chalky.  

ATN: You were initially gone from television since the Summer of 2022 after suffering an injury. What did the recovery process from that look like for you?

Leah Van Dale: I’ve been off for about six, seven months. It was the first time I’ve ever been away from work. I really wanted to, when I came back, feel my absolute best. I realized, with this time off, that I haven’t been taking care of my body as well as I should [have] over the last ten years. You’re an athlete [and] you think, “Oh, I stretch, I workout, I eat pretty healthy.” But I realized there was a lot I was lacking. I went to Stretchlab — it’s almost like physical therapy. You go and they stretch you out and they really work on your flexibility. I was a dancer [and] I could barely bend over and touch my toes because I’m constantly in the ring and lifting. I wasn’t stretching as well as I should have been. So I really got into that.  

I did a lot of acupuncture. I do a lot of the sauna. That is what I’ve really been trying to do the last six months, knowing when I’m coming back I want to feel my absolute best. Feeling your best and looking your best is not just aesthetics. It’s not just ’cause I had a good workout or I had a green smoothie.  

Now that I’m back, my goal is to stick with that, even though my schedule is gonna be busier. I have to find time to do that. It’s meditating, it’s yoga. I’ve really gotten into yoga… I’ve never felt better mentally and physically and it’s because of all of those little things that I’m doing other than just lifting or eating healthy. 

ATN: To wear a wearable or to not wear a wearable? 

Leah Van Dale: For a hot minute [I did]. For maybe two months last summer I wore an Apple Watch… I haven’t worn it since. I feel like it was something [I was] almost sort of obsessing over. “How many steps am I getting in? Did I close my circles or my rings today?” and I’m like, “You know what? Maybe today I’m not feeling it.” I feel like my Apple Watch was bullying me. It’s like, “Hey! Get up and move!” I’m like, “No! I’m tired! I’m not moving today!”  

I don’t even know where my Apple Watch is now. I feel bad that I wasted money on it, but I feel better mentally.  

ATN: Are there plans for new episodes of your podcast, “Bare With Us“?

Leah Van Dale: I would love to. We [my husband, WWE commentator, analyst, and podcast host Corey Graves] actually stopped right around the time of our wedding. We got married last year in April, and that’s Wrestlemania season as well. So, it was such a crazy time. Then just life got in the way. I had a couple injuries and some health issues, so we just kind of stepped away from it for a little bit. But I miss it so much and I feel like we have so much to catch our listeners up on. I would love to go back to it. 

ATN: Is there any chance your WWE YouTube reality series “Corey & Carmella” will make its way to network television in the future? 

Leah Van Dale: I think that was just sort of a one-off. We just kind of wanted to see where it would go with WWE. We had so much fun doing it and it was just a crazy experience. Coming from “Total Divas,” I kind of had an idea of what to expect. But it’s different when it’s just the two of you. [In] “Total Divas” we had a whole cast. It was very demanding, especially in between wedding planning and Wrestlemania season. It was just insane. But, who knows what the future holds! We’ll see. 

ATN: What do you think are the biggest misconceptions about women wrestlers since your time working as a WWE superstar?

Leah Van Dale: That’s such a good question. Misconceptions. I feel like people sort of put us into a box. Just because you’re a wrestler that means… they think of women back in the day… especially if you don’t know wrestling and you don’t know WWE. If you just say, “Oh, I’m in WWE,” some people might say, “Oh! You do that!” You have no idea what we’ve done. I’ve been a part of history in the [WWE] Women’s Evolution. I was the first-ever Miss Money in the Bank and did a lot of amazing things with the Women’s division. I’m so proud of how far the women have come. 

Personally, in my career, I don’t want to fit into one box. I feel like for a while [it’s been for me], “Oh, she’s just the girl that shows off her body.” No, I can be a lot of things. I can be great in the ring, I can cut a great promo. I can look good and I can be nice. There [are[ so many other things about me. I don’t want to be just in one box. That’s especially what I want to do now that I’m back is show everyone [that] we have so many different sides of us. I don’t want to be just looked at in one particular way.  

ATN: Now that you are back on WWE television, what else would you like to accomplish in 2023?

Leah Van Dale: [During] my time away from WWE I became a new person, a different person. I look at life differently, and because I was able to step away it was my first time slowing down in ten years. I have three stepchildren, so I got so close with them in my time away. My parents recently moved to Pittsburgh, so I got so close with them. I became this person… me! I am me. We all grow. We all go through changes and different seasons of life. My goal this year is to continue to be that person and grow in such a good way. Even though now I am back and my life is going to be crazy with travel and work, I don’t want to be consumed by work. I want to leave work at work and come home and be myself and be happy. 

I would love to start a family. That’s my goal — to hopefully have little babies someday and continue growing our family and still be so happy at work and just kind of have it all… I want to have it all. I want to be able to have a baby. I want to have a great career. I guess we’ll see what the future holds!

ATN: Final question — Louboutins or Jordans? 

Leah Van Dale: Jordans. JORDANS! All day baby! All day.