Emily Bett Rickards On Becoming The “Queen Of The Ring”

Photo Credit: Sumerian Photo Credit: Sumerian

It’s official, Emily Bett Rickards is royalty.

Bett Rickards is the start of the new film Queen of the Ring, which is based on Pulitzer-prize winning author Jeff Leen’s book “The Queen of the Ring: Sex, Muscles, Diamonds, and the Making of an American Legend.” The film follows the extraordinary true-life story of Burke (Rickards) the first ever million-dollar athlete, champion pro-wrestler and single mom who pioneered the sport in a time when all girl wrestling was banned in most of America. It also stars Josh Lucas, Walton Goggins, Deborah Ann Woll, and Tyler Posey.

Until now, Emily has been best known for her breakout role as quick-witted IT expert/hacker Felicity Smoak on the CW’s long running series, Arrow. What began as a one-episode guest star booking turned into a starring role that spanned eight years and 155 episodes. Aside from working in film and television, in 2024 Emily launched an all organic matcha company called Paradise Macha.

Here, she speaks about becoming the “Queen of the Ring,” her rigorous training regime, and her greatest luxuries in life.

Photo Credit: Farrah Aviva
You trained very hard for this role. Can you tell us about that?

Absolutely! When it came to getting into Mildred’s boots, I knew I had to get strong—like, really strong. Even before I officially signed on to play her, I was in the gym with my trainers, Thomas Taylor and Dr. Diego Botezelli (who also doubled as my nutritionist). The focus was building muscle, so I was lifting weights 6-7 times a week, no cardio allowed! Each day, we’d target a different muscle group, and precision was paramount. There was a strict number of sets, reps, and timing for each rep. For example, when doing a barbell squat (my favourite), I’d lower the weight slowly over 5 seconds, then push it up for 2 seconds. The goal was to break down the muscle so it could rebuild stronger. The rest times were crucial—anywhere from 45 to 90 seconds depending on the muscle group—just enough time for my muscles to “reload” so I could hit the next set with full strength. Honestly, I learned so much during this training—things I had no idea about before! It was a grind, but totally worth it.

Walk us through your routine, what changed, and how difficult it was. Did you have to give anything up?

100%—I had to say goodbye to the massive amounts of almond butter I was eating! I could still have it, but let’s just say my almond butter love affair was significantly reduced. Before starting this project, I was on a pescatarian diet (high in healthy fats), which was great for overall nutrition but to get the specific body type I needed in such a short time, I had to make some serious changes—mainly cutting back on fat and adding more chicken breast into my meals. That was the quickest way to get where I needed to be. Weighing everything to make sure I was getting the perfect ratio of protein, carbs, and fats was the toughest. At first, it felt like a full-time job just measuring out my meals but eventually, it became second nature. The transitions are always the hardest part!

Do you still use some of what you learned in your everyday life?

Every single day! So much of it stuck with me. I have a much better understanding of food and nutrition now. I eat more protein and carbs than I ever did before, and I’ve really embraced the idea that food is fuel (huge shoutout to Dr. Botezelli for that lesson!). It’s not just about looking good—it’s about feeling good and taking care of my long-term health. What really clicked for me was realizing how directly your consumption affects everything— physically, emotionally, and mentally. If I didn’t get enough protein, my muscles wouldn’t build. If my carbs were too low, I’d feel sluggish and drained. And if I wasn’t getting the right fats? My brain would fog up, and my hormones would be totally out of balance. I can’t stress enough how important it is for everyone—especially women—to get into the gym and have a conversation with someone about your personal nutrition needs. I definitely wouldn’t have made it this far without expert help, and honestly, it’s been a game-changer for my life!

Throughout the film Mildred is a very strong woman, emotionally and physically but we do see some vulnerability. What can you tell us about her character arc?

Mildred, at the start of the film, is a woman with a dream one that women weren’t even allowed to have at the time and one the world wasn’t ready for. It was illegal for women to wrestle, and even showing up to wrestling events was seen as taboo! But Mildred didn’t care about the rules. She wanted to use her body, to perform, to break free from society’s constraints. Her character arc is all about pushing against the boundaries of the world that kept telling her “no.” It’s an uphill battle, but she kept fighting through it, and wrestling became her way of defying those norms. What’s really powerful about her journey is exactly what you said — while she’s physically strong, there’s a vulnerability to her. She’s constantly navigating the struggle between the strength she’s trying to embody and the emotional toll it takes. Her journey is a testament to perseverance—she never gives up, even when the world is pushing back against her..

Photo Credit: Farrah Aviva

How do you feel about the film premiering and it being available to the public?

I’m beyond excited! Honestly, it’s such a huge moment for me, and I’m so grateful that Mildred’s story is finally out there for everyone to see. I truly believe she would be incredibly proud of how her legacy is being shared, especially in a way that highlights her fight—not just for women’s visibility in wrestling, but for equality in the world. It’s amazing to think that decades after she fought, her impact is still being felt and remembered. I’m just so honored to be a part of telling that story.

What’s a favorite behind the scenes moment from the film that you can relay?

Oh, there were so many! But honestly, the wrestling scenes were epic. Watching the pros hit those duplexes, slams, and chops—it was like being at a live wrestling match every day. The energy on set was unreal. There were moments when everyone, even the crew, would just stop and watch because the moves were so intense. It was hard not to get caught up in the excitement! You could tell everyone was having the time of their life, and it made the whole experience even more fun.

Do you feel like there’s a little bit of Mildred Burke in you? Why or why not?

Definitely. One of the first things I connected with about Mildred was her dream. She had this fire inside her to do something that people told her wasn’t possible, and I totally relate to that. Acting is something I’ve always loved, even before I fully understood what it would demand of me. Mildred followed her passion, that inner calling, in much the same way I did. In the end, it led both of us to where we were meant to be—on that stage, doing the thing we were destined to do.

Were you into wrestling before the film? What did you think about it beforehand if not, and what do you think now?

I didn’t know anything about the world of wrestling prior to this film! But now, I’m fully on board. Wrestlers are incredible athletes, storytellers, improvisers, and actors—all rolled into one insanely muscular package. It’s such a unique blend of skill and performance, and I have so much respect for what they do. Seriously, I bow down to them!

What to you is the greatest luxury in life and why?

I’m at a time in my life where my family is close by, my dog is healthy and my friends are near. Nothing could ever top that

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