Holly Holm In Workout Gear Is “Broken-Hearted But Never Broken”

UFC star Holly Holm is feeling emotional after her bout with Kayla Harrison. Holm, 42, admits she wasn’t at her best during the April 13 fight, and told fans how she felt during an Instagram video of herself wearing a black tank top which showed off her powerful shoulders. “A little broken hearted but never broken. These are the moments we dream of etching in our legacy, a dream I failed to reach. Thank you all for the love. ❤️,” she captioned the post. Here’s how this MMA icon stays focused and fit.

1. Weekly Training Routine

Holms works hard during the week, mixing up training and workouts. “Monday through Friday every morning we have class and it’s intense,” she told Muscle & Fitness. “They’re pretty hardcore workouts. Monday there’s MMA sparring, Tuesday is sparring, Wednesday is wrestling, Thursday is MMA day, Friday is wrestling, and Saturday I do sprint runs. So that’s just the morning. Other than that I run five days a week with Saturday’s sprint run being one of them. Monday through Friday four out of the five days I’m running distance as well.”

2. Always Evolving

Holm stays grounded by focusing on her family and always striving to learn more. “I have a different perspective on who I am in MMA,” she told Oxygen. “I don’t like to think of it like that — I just try to be my best with all aspects of my life. With my husband, my family, my sport, my fans, my sponsors. I simply try to be the best I can be and always try to learn more.”

3. Distance Running

Holm does distance running to keep her weight down and to keep moving, she says. “I go back to either jiu-jitsu or wrestling at night Monday through Thursday,” she told Muscle & Fitness. “I’m working out about four and five hours a day depending [on my schedule]. Sometimes it’s more drilling; sometimes it’s going hard. I usually am doing at least two to three hard workouts and the rest of the time it’s technical drilling. Saturday I just run. The other runs I’m going slowly. I’m not training to be a runner; I’m training to be a fighter. When I sprint run I go as hard as I can.”

4. Fight Day Diet

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Holm has a quality protein like chicken or fish before a fight. “I always have sweet potatoes,” she told Muscle & Fitness. “I might have a peanut butter and jelly sandwich. I might have trail mix. I like to have light proteins and good carbs. I might have some fruits. I don’t want to only do fruit because the sugar doesn’t last with you as long. I feel good when I have a good sweet potato, and nut butters and honey. I snack on stuff the whole time I’m in the locker room. I don’t want to be too full and have too much at one time, so I’ll eat little bites here and there, all the way up until about 30 to 45 minutes before the fight.”

5. Giving Back

Holm is a philanthropist who donates her time hosting events for up-and-comers. “People ask about the new up-and-comers, like they’re hungry. Well, so am I,” she told KRQE. “I still am. The day that I don’t feel that hungry is the day I will retire. It’s life changing, their health, their confidence, even just how they communicate, everything. It’s like, you see them completely transform into the better version that they can be and in turn, they also, very much, inspire me.”

Holly Holm, a celebrated fighter in MMA, first gained global recognition with her fight against Ronda Rousey, solidifying her place as a top competitor. Known for her intense training regime and relentless dedication, Holm recently shared a snapshot from a mountain run on her Instagram, where she looked powerful and focused in her pink workout gear. Captioning the post “5 miles,” Holm continues to showcase the fitness routines that keep her at the top of her game. From her rigorous training camps to diverse fitness classes, Holm follows a multifaceted approach to health and wellness. Here’s a glimpse into how she maintains her fierce form, prepares for fights, and stays mentally and physically resilient.

1. She Runs

As you can see from her Instagram post, Holm likes to run to stay in shape. She also talked about this to Muscle and Fitness. “Other than that I run five days a week, with Saturday’s sprint run being one of them. Monday through Friday four out of the five days I’m running distance as well…Saturday I just run. The other runs I’m going slowly. I’m not training to be a runner; I’m training to be a fighter. When I sprint run, I go as hard as I can. When I do distance runs I don’t care how fast I go. I do it to keep moving, keep the weight coming down and just kinda cruise.”

2. She Takes Fitness Classes

Holm shared some of her favorite workouts with Muscle and Fitness. She revealed that she goes to fitness classes five days a week. “Monday through Friday every morning we have class and it’s intense,” Holm says. “They’re pretty hardcore workouts. Monday there’s MMA sparring, Tuesday is sparring, Wednesday is wrestling, Thursday is MMA day, Friday is wrestling, and Saturday I do sprint runs. So that’s just the morning.”

3. She Does Drills

In order to prepare for her fights, Holm does a lot of drills. She shared her favorites in her Muscle and Fitness interview. “I do mitt work three to four times a week. I go back to either jujitsu or wrestling at night Monday through Thursday. I’m working out about four and five hours a day depending [on my schedule]. Sometimes it’s more drilling; sometimes it’s going hard. I usually am doing at least two to three hard workouts and the rest of the time it’s technical drilling.”

4. She Does Bodyweight Workouts

When it comes to her upper body, Holm likes to do bodyweight workouts. “I do some strength training, but most of what I do as far as arms is bodyweight,” she told Muscle and Fitness. “I’ll do pull-ups, pushups and dips. Of course with fighting, we’re constantly using our arms punching. In the clench you’re wrestling around with other people so they’re constantly being worked. I don’t ever use really heavy weights with my arms.”

5. She Doesn’t Compare Fights

Holm shared how she approaches fights in an interview with Strong Fitness Magazine. “Every fight is different, every fighter is different, every training camp is different. So I try not to compare because sometimes that could set you up for a mental breakdown if you’re thinking, ‘Oh my gosh, this isn’t going like it did before!’ I just try to take each day and learn from what I did wrong, try to retain what I did right, keep it one day at a time. Our whole training camp and how overwhelming it is can be too much to handle, so I just take it one day at a time.”

Holly Holm is rowing on her TRX system in her workout gear. In a new social media post the UFC champ shows off her amazing body while demonstrating one of her go-to exercises while wearing a sports bra and shorts. “A little twist on the TRX row @teamturningpoint . Give it a go:) and have a happy Wednesday,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Hardcore Training

Holm is serious about fitness, especially before a fight. She detailed a trypiucal training week to Muscle & Fitness. “Monday through Friday every morning we have class and it’s intense. They’re pretty hardcore workouts. Monday there’s MMA sparring, Tuesday is sparring, Wednesday is wrestling, Thursday is MMA day, Friday is wrestling,” she said. “I do mitt work three to four times a week. I go back to either jujitsu or wrestling at night Monday through Thursday. I’m working out about four and five hours a day depending [on my schedule]. Sometimes it’s more drilling; sometimes it’s going hard. I usually am doing at least two to three hard workouts and the rest of the time it’s technical drilling.”

2. Running

Holly also does a lot of running. “Saturday I do sprint runs. So that’s just the morning. Other than that I run five days a week with Saturday’s sprint run being one of them. Monday through Friday four out of the five days I’m running distance as well,” she told Muscle & Fitness. “Saturday I just run. The other runs I’m going slowly. I’m not training to be a runner; I’m training to be a fighter. When I sprint run I go as hard as I can. When I do distance runs I don’t care how fast I go. I do it to keep moving, keep the weight coming down and just kinda cruise.”

3. Hearty and Healthy Diet

Holm eats three main meals and a snack each day, she told Strong Fitness. Breakfast will be a coffee with MCT oil and butter, and protein and also eggs, a protein shake, protein bar, chicken or beef with some almond butter. She might also make a mixture of “coconut milk, chia seeds, hemp seeds and flax seeds to eat as well.” For lunch she will make a chicken breast salad with light dressing and nuts, as well as some berries. A protein bar serves as a mid-afternoon snack. For her dinner she will eat protein (beef patty, lean pork loin, grilled fish or grilled chicken) with some sides like salad, asparagus or brussel sprouts or some sweet potato baked in olive oil.

4. Arm Workout

How does she achieve her sculpted arms? “I do some strength training but most of what I do as far as arms is bodyweight. I’ll do pull-ups, pushups and dips. Of course with fighting, we’re constantly using our arms punching. In the clench you’re wrestling around with other people so they’re constantly being worked. I don’t ever use really heavy weights with my arms,” she said.

5. Her Fight Day Food

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What does she eat and drink on the day of a fight? “A light protein, maybe fish or chicken. I always have sweet potatoes. I might have a peanut butter and jelly sandwich. I might have trail mix. I like to have light proteins and good carbs. I might have some fruits. I don’t want to only do fruit because the sugar doesn’t last with you as long. I feel good when I have a good sweet potato, and nut butters and honey. I snack on stuff the whole time I’m in the locker room. I don’t want to be too full and have too much at one time, so I’ll eat little bites here and there, all the way up until about 30 to 45 minutes before the fight. [On a regular day] I eat about 30 to 45 minutes before I go to the gym and I feel like it’s pretty similar [to what I eat on a fight day]. Keeping the same kind of clean foods,” she said.

Professional boxer and MMA star Holly Holm took a break from her incredibly intense training regimen to enjoy the sun, sea, and sand on a trip to beautiful Santa Barbara, California. Holm, 41, shared a picture of herself soaking up the sun on a boat, wearing a white one-piece swimsuit with shorts and dark sunglasses. The athlete looked serene and calm, a world away from her usual high-energy competition attitude. “Legend/ one of the greatest female fighters ever,” a fan commented. Here’s exactly what Holm does to earn that accolade.

1. Sculpted Arms

Holm says she relies on body weight to get her powerfully sculpted arms. “I do some strength training but most of what I do as far as arms is bodyweight,” she says. “I’ll do pull-ups, pushups and dips. Of course with fighting, we’re constantly using our arms punching. In the clench you’re wrestling around with other people so they’re constantly being worked. I don’t ever use really heavy weights with my arms.”

2. Strength Training Workouts

Holm shares videos of her workouts on social media. “‘What do you do for strength training?’ Is always a common question,” she says. “I do a variety of many different workouts. A big majority of them are just using body weight. Pull ups being something I do frequently... we change them up... some on the rings, some on the bar, some chin ups, wide grip, narrow grip, some kipping some strict, some with a slow tempo, some explosive and fast. Today we finished with strict pull ups focusing on bringing the bar to my chest instead of just getting the chin to the bar. Thank you @teamturningpoint for your constant push.”

3. Protein-Powered Diet

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Holm’s enjoys a healthy diet with a strong focus on quality protein. “[For breakfast] I eat a bit of protein (eggs, protein shake, protein bar, chicken, beef) and some almond butter in the morning,” she says. “Sometimes I’ll make a mixture of coconut milk, chia seeds, hemp seeds and flax seeds to eat as well. It depends on the morning. Lunch usually consists of chicken breast over salad with light dressing. I love a good salad with greens and nuts, maybe some berries as well. [Dinner is] any kind of protein (beef patty, lean pork loin, grilled fish, grilled chicken) and some kind of side with it, like salad or asparagus or Brussels sprouts. Sometimes I dice up sweet potatoes and bake them with a bit of olive oil.”

4. Preparing For a Fight

Holm likes peace and quiet before a fight. “I just like to be in my own peace and quiet,” she says. “I don’t listen to music or have any music on in the locker room. I just focus and zone in. If I feel like I need music it’s because I’m needing the distraction and worked up too much. So I figure if I can’t focus long enough to think about the fight, maybe I shouldn’t be doing it anymore. I’m fine with my own peace and quiet.”

5. Importance of Confidence

Holm emphasizes how important confidence is for a fighter. “I think it’s good to have confidence in yourself with what you do in life,” she says. “You need to feel like you can accomplish things or else, how are you going to get there? If you don’t feel like you can do it, then how are you going to do it? You have to have confidence in yourself, but I definitely want to be very honest and real with myself at the same time. I’m trying to keep a good balance. I want to have confidence that I can accomplish these things. I don’t think there’s anything bad about it.”

Angela Hill is a MMA Fighter, known as Overkill. She recently shared a training video on her Instagram. Hill captioned the video, “BACK AT IT! Quick round in my new @shadowfightgoods gloves after a killer @erodingweakness session at @weckmethod. Me and my team, were motivated, hungry, ready to get what’s ours.” How does she stay so fit? Read on to see 5 ways Angela Hill stays in shape and the photos that prove they work.

1. She Does Conditioning Workouts

Hill shared her daily routine in an interview with ESPN. She says that the first workouts she does are conditioning ones. “I get to the gym at about 8 a.m. ET to get in a quick conditioning set. Here, I'm doing squat raises with just the bars so my arms don't snap off. This is one of my least favorite exercises because it targets a lot of small muscles I'm not used to using. I'm working my way up to a heavier weight but the bar will do for now. After this I'll move on to squats, lunges and presses. Conditioning is my least favorite part of training. It's repetitive, boring and hard. I like to think of it like taking medicine; you hate it in the moment but the results keep you coming back.”

2. She Trains With Her Husband

Hill tells ESPN that she likes to train with her husband. “Adam isn't just my husband, he's my sparring partner, coach, corner man, nutritionist and daily motivator. He's a pretty good catch. Right here he is pulling an eyelash out of my eye. He probably punched the lash loose a few minutes ago doing slip-and-counter drills. That's when your pad holder throws a pad at your face, you duck under it, making him miss, and then you attack while he recovers his balance. Sometimes you forget to duck, ha-ha!”

3. She Does Muay Thai

Hill naturally does a lot of fighting to train. She tells ESPN that she does Muay Thai. “Muay Thai is basically kickboxing with the addition of elbows and knees. It's the most brutal striking martial art and a very intense workout. It helps me in the ring because in MMA the fight always starts standing, so being able to punch, kick, elbow and knee your opponent without getting tired is essential.

4. She Doesn’t Freak Out

Hill shared how she prepares for fights with Yahoo Sports. She says that she doesn’t try to freak herself out before a fight. “The more I get in there, it just feels like another day at work doing my job. The secret to me is that I’ve forced myself to take every day one day at a time. When you build up fight day to be this massive event that could be life-altering, then it could really mess with your psyche and mess with your confidence.”

5. She’s Taking Risks

Hill tells Yahoo Sports that she wants to push herself and take risks. “It’s been hard for me because I do have a technical background and I am a very technical fighter. Opening up is always hard for me because I’m like, ‘Well, if I do this, I might be off-balance. Or if I do this, that could happen. But sometimes, that can hold you back. So I’ve been more open to taking risks and believing in the fact that even if I [expletive] up, I can probably fix it so I shouldn’t hesitate to go. So now I just try to hit, try to score and try to hurt them. It’s been working and fights have been going my way.”