Jessica Andrade in Workout Gear Exercises for "Another Victory"

Jessica Andrade is a MMA fighter with UFC. She has won Performance of The Night six times, and is a Strawweight Champion. Andrade shared her workout routine on Instagram. In it, she is seen weight training, using a stationary bike, and doing planks. Andrade captioned the video, “Produced by @marrimoraiis thank you very much, you loved the video, let's go with everything for another victory.” How does she stay so fit? Read on to see 5 ways Jessica Andrade stays in shape and the photos that prove they work.

1. She Weight Trains

As you can see from her Instagram video, Andrade likes to weight train. The Mayo Clinic states that weight training has a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

2. She Does Planks

Andrade is seen doing a side plank and a regular plank with arm stretches in her Instagram video. Harvard Health states that planks are a very effective workout. “The plank pose is where you hold a push-up position while resting on your forearms. This simple move is the ideal exercise for strengthening crucial core muscles. As you go about your day, almost every move you make revolves around your core — from picking up items on the floor to twisting to see if the coast is clear when driving.”

3. She Uses A Stationary Bike

Andrade likes to use a stationary bike, as you can see from her Instagram video. Penn State PRO Wellness states that stationary bikes have a lot of health benefits, including weight loss. “A 2010 study (Trusted Source) found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in the study’s participants. It was also effective in lowering cholesterol and triglyceride levels. The participants cycled for 45 minutes three times per week, and they consumed 1,200 calories per day for 12 weeks.”

4. She Eats Healthy

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Andrade opened up about her diet in an interview with MMAFighting.com. She says that she changed up what she ate recently. "I started eating healthier, more salad, sweet potato and chicken, and I’m feeling stronger than I was before," Andrade said. "I used to eat a lot of pasta and cookies, things like that. I really eat a lot. I’d eat everything if you let me [laughs]. I had to cut all that and start eating better, sometimes food with no salt at all. That made me a bit angry at first, but I know that I’ll be able to eat that after the weigh-in [laughs]."

5. She’s Consistent

Andrade makes sure to stay consistent when it comes to fitness. “I never stopped training,” she told UFC.com. “So, every time I got called for a fight, I was already training. Or, I was just having a break for a week, but my coach would say, ‘Look, we're fighting again,’ so I will start training again. This year has been a great learning experience, to make me understand that I can't stop training, and I hope to do the same next year. Maybe I don't get to have five fights in the year, but I hope to have the opportunity to get at least three fights next year.”

MMA fighters aren’t just performers; they train incredibly hard for their work, and follow strict diets to stay strong and ready for a fight. “To be successful in MMA you have to absolutely love it,” says Paige VanZant. “And know that if fighting is in your heart that means it’s already a part of you. It runs through your veins. Being a female and a male-dominated sport can be very hard. The biggest lessons that I have learned throughout my years in fighting is, know your worth, listen to your gut feeling and never let anybody tell you what you can or cannot do.” So what does it take to be a UFC star? Here’s how 20 of the most impressive female MMA fighters stay fighting fit and camera-ready.

1. Ronda Rousey

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Ronda Rousey intermittent fasts and tries to follow a clean diet. “[My diet is] a kind of a combination of The Paleo and The Warrior diet,” she says. “I pretty much eat one meal a day – which takes place at night. I usually eat between 4 and 10 (p.m.). As far as supplements go, I don’t take anything that is made in a lab. If it was on earth 10,000 years ago then I will eat it. There is one exception to all of this each day: I get to have coffee every morning. That’s the only thing I really fudge on… There weren’t really hunger pains when I switched to the diet. You’re just used to eating, you’re sitting around and you’re bored, sometimes you just want to eat to keep yourself occupied. But as long as I’m busy – and I’m busy a lot these days so I’m run ragged all day long – I just pretty much need coffee and I’m cool.”

2. Holly Holm

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Holly Holm’s training is not for the faint of heart. “Monday through Friday every morning we have class and it’s intense,” she 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. 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. 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].”

3. Jessica Eye

Jessica Eye focuses on inner as well as outer health. “We do the exercising with our body and do the diet, but sometimes, we forget to exercise our mind and make ourselves better that way and think we have it all figured out,” she says. “This time, I was able to exercise myself in a way that I have never been exercised before, so it’s allowed me to feel more confident in my abilities, just like I did when I first started.”

4. Felice Herrig

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Felice Herrig was given the nickname “Lil Bulldog” for good reason. “I did start off as a kickboxer 11 years ago and racked up many kickboxing titles as an amateur and pro but I have evolved so much throughout the years,” she says. “Especially when I started training at Team Curran 5 years ago. They’ve gotten my ground game up as far as the jiu jitsu goes and also with my wrestling as well. I train hard and I’m determined. For me it’s always been important to become a well rounded fighter and I am comfortable on the ground and on the feet… If I put together the tools I have developed I’m gonna be hard for anyone to handle.”

5. Jessica Andrade

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Jessica Andrade overhauled her diet for training. "I started eating healthier, more salad, sweet potato and chicken, and I’m feeling stronger than I was before," she says. "I train with the same people I used to train before, and I’m using less strength against them. It was weird. I even asked them if they stopped working out because I felt stronger against bigger training partners. I used to eat a lot of pasta and cookies, things like that. I really eat a lot. I’d eat everything if you let me.”

6. Paige VanZant

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Paige VanZant works out every day, rain or shine. “I of course have a very strict workout regimen,” she says. “I’m in the gym every day twice a day. Since I have switched over to professional boxing my schedule comprises of boxing every day sometimes twice a day. And strength and conditioning three days a week. I do all of my training at American Top Team, a world renowned MMA and combat academy.”

7. Bethe Correia

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Bethe Correia knows how important it is to take time off from training for healing. “An eye injury is much more serious than fighting with an injured arm,” she says. “It could force retirement. I don’t wish to retire so early. I want to continue fighting for many years to come, so I followed all instructions to the letter. Vision is serious business, and as soon as the doctor gave me clearance, I let the UFC know.”

8. Rose Namajunas

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Rose Namajunas sticks to whole foods cooked at home as much as she can. "I try and make everything homemade as possible,” she says. “So that's kind of my thing. I'm never 'anti' anything, except for lots of sugar and things that are obviously bad for you. The more process that something takes in order to make from scratch, I think the less you should eat it… I try not to be too scientific with stuff. Whatever makes you feel good I think is what you should eat. I don't like sweets or anything like that. My parents are Lithuanian refugees. We grew up eating sauerkraut and potatoes. You know, just real Eastern European type stuff. I never really liked candy or anything like that. It's always been a lifestyle for me and not like I'm on this diet like this thing I have to do."

9. Carla Esparza

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Carla Esparza ups her protein when she wants to build more muscle. “I’ve been wanting a fight for a long time, so I’ve been training super hard,” she says. “I’ve been changing a lot of things in my nutrition, in my supplementation, so I feel like I’m excited to show a kind of newer, bigger, stronger, better version of me… I was just preparing myself using the UFC Performance Institute, using Clint (STAT) for nutrition, just adding a lot of protein into my diet, adding supplements, and just doing all these things to kind of ensure that I was going to be as strong as I could possibly be.”

10. Miesha Tate

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For Miesha Tate, being active is not just work but pleasure. “I’m an outdoorsy person. I love being in the water, whether it’s on a boat or just relaxing, and I love inner tubing. I also love camping or just being in the sun, enjoying life!” she says. “I’ve learned firsthand that training smarter, not harder, is just better. Doing this sport for so long, I know my body really well. I’ve had fights where I have definitely overtrained and didn’t give myself enough rest between fights or during training camp. I typically use a heart-rate monitor to track my recovery each morning to see where I’m at, and if it’s a day to push really hard or take it a little lighter. I also use it when I’m sparring to make sure my heart rate’s getting up high enough. After workouts, I’ll often take an ice bath to speed recovery.”

11. Joanne Calderwood

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Joanne Calderwood never skips breakfast before she trains. “I always have my coffee first, and then I eat two eggs, half an avocado, and two slices of bread,” she says. “But before eating, I take my iron, then after breakfast, I take Vitamin C, Beta-Alanine, a B Complex, and a magnesium glycinate powder. I try to get that all in before my 30-minute stretch session. Afterward, I move to mobility, then a pad practice, and then a pro practice with some sparring and live situation type fighting.”

12. Cat Zingano

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Cat Zingano is passionate about becoming a better fighter through her training. “I worked with some wrestling coaches that I grew up with and we wrestled on the national circuit together,” she says. “Lester Bowling, he's Georges St. Pierre's wrestling coach and I've been working with him for years. For jiu-jitsu and judo, I work at a great school in Denver and I did a tournament at the Olympic training center and won that… I think I'm better at this sport than I was at any other sport. It's my calling and I've heard from many people that this was meant for me and I'm excited for this to take off for me and to put on the best fights I possibly can.”

13. Michelle Waterson

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Michelle Waterson trains by shadow boxing and tabata workouts. “I think it is important to drill over and over again until you are sick of drilling, then drill some more,” she says. “I also like shadow boxing which is like fighting an imaginary opponent. Shadow boxing allows you to fix your mistakes and make your movement smooth so that it becomes second nature. Doing bag work is also a good workout routine. It allows me to work on my power and footwork. One of my favorite things to do to improve my stamina are tabatas. 20 seconds high intensity, 10 seconds rest, seven times, then rest for one min in between sets. Do it three times. This is a very short but very effective way to build your explosive muscles.”

14. Melissa Sophia Karagianis

Melissa Sophia Karagianis trains other fighters, and loves her work. “I run the Warrior Women’s Fit Program,” she says. “It’s out of Kingsway Boxing at their high-performance location. I’ve been running it now for about a year. It’s a mixed-martial arts-inspired workout Bootcamp. So it’s growing and it’s an awesome bunch of ladies that I train.”

15. Bruna Ellen

Bruna Ellen says she thrives under pressure. "I competed overseas before, and I know how it’s like to fight with the crowd booing you and all that, and that kind of helps me," she says. "The crowd was booing me in Turkey, and cheering a lot when my opponent entered the gymnasium. This pressure actually helps me, to silence the crowd. I know how it’s like. I react well under pressure, and I’m mentally prepared."

16. Claudia Gadelha

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Claudia Gadelha starts every day with meditation before her training schedule kicks in. “I love my breakfast, so I cook a very nice Brazilian breakfast every morning to be nourished for my hardest session, which is always in the a.m.,” she says. “I love waking up to a nice cardio session, so even on my rest days, I wake up and go for a nice run or a high intensity session. I work out two to three times a day. Usually a strength and conditioning session and two technical sessions.”

17. Bruna Vargas

Bruna Vargas wants to be known for her skill as much as her looks. "It would be hypocritical to say that beauty doesn’t help, but I believe that it’s not only that," she says. "I fight Muay Thai for 10 years, I’m 2-0 in MMA, and I’m sure that I’ll show in this fight that they didn’t sign me only because I’m beautiful. I’m going there to fight, not for a fashion show."

18. Alexandra Albu

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Alexandra Albu loves CrossFit and running to stay in shape. “I wake up, eat my breakfast and after that I run like the wind to a training session,” she says. “After training I go to lectures. Next there is work as a CrossFit instructor and after that I have a jog planned, then maybe I can get some rest. I’m always nervous before I compete. There are always chills before I enter the cage, but when I’m in, when I can see people yelling, rooting for me, all that nervousness goes away and it's only fun after that.”

19. Mackenzie Dern

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Mackenzie Dern is trained in Brazilian jiu-jitsu, and it’s still a major part of her exercise routine. “In the afternoon, I go to my dad’s BJJ academy and ​teach classes and get my BJJ training in there,” she says. “Wednesdays and Saturdays consist of sparring rounds at The MMA Lab. I keep to a strict diet when I’m training for a competition, but I love sweets like candy and pies."

20. Jinh Yu Frey

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Jinh Yu Frey swears by a healthy lifestyle with good habits. “I try and stay in pretty good shape all the time, but about four weeks before a fight I really start sharpening up my skills and with these title fights there are like twenty five minutes, it gets me time to get my cardio to where I need to be,” she says. “I don’t eat processed foods and I try to stick to organic and as close to raw as I can. Mornings I do usually eat oats with chia and hemp seed and honey. After that it’s lots of legumes, nuts, and vegetables. I really don’t eat much meat. Mostly vegetables and quinoa, especially during a fight camp.”

Jessica Reyes Padilla is offering some “Inspiration & Motivation” – in her workout gear. In a new social media post the IFBB competitor shows off her amazing body in a two-piece exercise set, driving her followers wild. “Flawless,” commented one. “Vamos chica!🙌🏼🇵🇷,” added another. How does she approach diet, fitness, and self-care? Here are her best pieces of advice and motivational messages.

1. An Accident Led Her to Bodybuilding

Jessica explained to Muscle & Fitness that getting into a motorcycle accident and almost losing her life led her to bodybuilding. “I felt like I was in a hole. I could've decided to use drugs, just go party and drink and, and not caring about life or anything like that. But I decided to do something with it. And that is why I decided to do bodybuilding,” she said.

2. She Focuses on Her Own Progress

Jessica doesn’t compete with other people. “The journey isn’t about being better than someone else… It’s about enjoying the progress you are making on yourself. Strive for progress not perfection!!!!” she wrote in an Instagram post.

3. No Pain, No Gain

Jessica has a “no pain, no gain,” approach to life, and this includes her workouts. “The pain you feel today is the Strength will keep you going tomorrow. Embrace the discomfort, challenge yourself and you will get wherever you want to be!” she captioned another post.

4. Invest in Yourself

Jessica is all about putting herself first. One of the ways she does this is making every workout count. “Make yourself a priority. Your workout time is an investment in your health, happiness and future success!!! Don’t waste it!!!” she says.

5. Push Yourself in Every Workout

Jessica is always pushing herself, especially while exercising. “Success is the sum of small efforts repeated it day in and day out. Keep pushing yourself in every Cardio… every Workout one day at a time!!!!! When the day comes… you will end up giving your best Smile!” she captioned another post.

Female martial artists are so much more than performers in a fighting ring, and definitely more than just a pretty face. These women are training like athletes, and practice the skill and discipline needed to win. Vanity often goes out the window—just ask Ronda Rousey. “I can’t walk into a fight thinking, ‘Oh I need to save my moneymaker.’ I don’t care if I cut my face; I’m in there to win. You can’t walk in there scared of what might happen to you. I walk in there focused on what I have to do,” she says. So how exactly do these superstars train? Here’s how Valentina Shevchenko, Cris Cyborg, and 18 other fighters approach battle and wellness.

1. Felice Herrig

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American kickboxer Felice Herrig follows a healthy diet that encourages fat loss and muscle growth. “I’ve always been really healthy and I’ve done it all,” she says. “I was a raw foodist for about 1 year and then a vegetarian for 2-3. Right now I've been working with a really well known and sought after nutritionist Fakhri Mubarak and all my meals are prepared for me by a company called Fuel-up. So everything is perfectly proportioned out for me. I’m not going to go into complete specifics about my diet because that's my little secret. But my Fakhri has based my current diet on my blood work and on getting me to the lowest weight I can be with the most amount of muscle and strength as possible, with a specific ratio of carbs, proteins and fats.”

2. Ronda Rousey

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Ronda Rousey doesn’t count calories and is very careful about where her meat and dairy is sourced. “I usually eat carbs on alternating days,” she says. “So it will usually be rice or potatoes or something like that. Pretty much I just eat until I’m full. Since I don’t eat all day my stomach has shrunk so I get full fast. So I don’t count calories at all. If I have red meat it must be ‘Grass-Finished beef’ not ‘Grass Fed.’ Grass Fed could be that they fed the cow grass ONE DAY and then fed it corn for the rest of its life – and that qualifies it to be ‘Grass Fed’. Grass-Finished means it has to eat grass for at least 80 percent of its lifetime … so it has to be very high quality. I also try to eat everything organic, even when I eat dairy.”

3. Alexa Grasso

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Alexa Grasso believes all women should learn to fight. “I saw the MMA belt that I had won, how responsible I became, the discipline I acquired, the combinations that I connected, that security I had when I tried to try it and that desire to want to do it again but much better,” she says. “A high impact sport like this is what changed my life. And I know that although it is a relatively new sport, all women should practice it. It feels like the closest thing to what it would be like to fight for your life, so that you can react correctly in dangerous situations.”

4. Valentina Shevchenko

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UFC and MMA star Valentina Shevchenko trains 2-3 hours every day. "Fighters, they have to know how to box, have to know how to kick, how to wrestle, how to grapple, everything," she says. "They have to do it, not just okay, they have to do it in perfection. For me, martial arts, it's kind of [the] same as religion, because you have to believe in what you are doing and your temple is your dream.”

5. Cris Cyborg

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MMA champion Cris Cyborg says mental preparation is a big part of her training. “I believe that everything happens for a reason, so putting in the work as well just helps you in the process,” she says. “When I step into the ring, I know that I have done everything in my power to be prepared for the fight, and I give it my all. If I don’t happen to win, that’s ok too. I will see where I need to improve and continue to train on that until I am better at it, and so I am stronger for the next challenge.”

6. Cynthia Rothrock

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Veteran martial arts star Cynthia Rothrock says beginners should be prepared to put the work in if they want to succeed. “When you take a martial art, try to learn the true art and keep the tradition," she says. “Each style has something different to offer. I started at 13 years old. I had some friends in tang soo do, so I gave it a try. When I was younger, I tried everything — piano, music lessons, other sports — but the martial arts were the first thing I really stuck with… I always get nervous. It is sort of a nervous energy starting the form — but then I tune right in."

7. Gina Carano

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MMA star and actress Gina Carano’s favorite healthy meal is chicken and couscous with green beans. “When I’m home, I cook a lot of chicken or fish and wheat pasta,” she says. “When I was training to fight, literally all I ate was vegetables and white meat, then when I was done training, I’d go the complete opposite direction. I’m a lot more balanced now, and I feel a lot healthier. To be healthy and happy. If you take care of yourself you can take care of the people around you. We take health for granted.”

8. Carla Esparza

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Carla Esparza has a scientific approach to her training and diet, and is always thoroughly prepared. “I think anyone’s perfect scenario is like, boom, you walk out, one punch, knockout,” she says. “For me, I’d definitely like a chance to display all the work that I’ve been doing. I’ve been doing a lot of work in jiu jitsu, I’ve been sharpening up my striking, so I’m hoping that I can really display that, and of course, a first-round finish would be great, but just hand up. That’s the goal.”

9. Jeeja Yanin

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Jeeja Yanin has a dance background, and still practices for training. “I started when I was very young,” she says. “I took ballet for about eight years, and then went into Taekwondo, and I reached my second dan black belt at age thirteen. As of now, my son hasn’t quite gotten into martial arts yet, but I am encouraging him! I train for around two hours a day, and it’s a mix of martial arts and flexibility. I also like dance, as well, as it keeps you on your toes.”

10. Holly Holm

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Holly Holm keeps her meals light on a fight day. “[I have a] light protein, maybe fish or chicken. I always have sweet potatoes,” she says. “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.”

11. Paige VanZant

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Paige VanZant is careful about her diet when she is training. “Dieting is a huge part of being any sort of professional athlete,” she says. “My husband and I love cooking and we really enjoy making healthy meals together. I like to think of myself as a chef and have competed on many cooking shows. We of course have our occasional cheat day here and there. But once we have a flight scheduled it’s down to business. Then after we fight we go a little bit crazy and eat everything in sight.”

12. Miesha Tate

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Miesha Tate swears by red meat for energy. “I like to eat red meat—it helps me keep my iron levels up,” she says. “I also eat a lot of veggies. If you’re low on calories or missing something in your diet, you can definitely feel it when you’re pushing your body to the limits. Whatever you put into your body is what you’re going to get out of it.”

13. Joanne Calderwood

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Joanne Calderwood supports her diet and training with supplements. “[For lunch] I will have Thorne’s Catalyte during training and take cod liver at lunch, which is usually the Trifecta special of the day,” she says. “Every day I do pads and our MMA pro practice. Monday, Wednesday, Friday in the afternoons I have strength and conditioning training. Saturday, I do cardio and focus on recovery. I usually have a nice meal at home – something I make in the slow cooker, usually chicken. I take a zinc supplement before bed and try to make sure I’m in bed and reading a book by 10 p.m. to get enough sleep and to wind down.”

14. Rose Namajunas

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Rose Namajunas believes in making her own food as much as possible. "You know, something like bread,” she says. “If you do it from scratch you have to make your own starter culture. That takes a week by itself. Then you have to add more flour and water to it over time. That takes another two weeks. So you shouldn't be eating bread every day. If you have a garden, you got tomatoes which we grew in the last camp. You could just eat those real easy because you can just pick it if you need it."

15. Jessica Andrade

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Jessica Andrade loves running as part of her training. “I get a rush when I’m fighting, but it was very unusual – I started to run when I moved down a weight class and got a runner’s high for the very first time,” she says. “I felt like a completely different person. Now I run every single day. It clears my head. I was so surprised how much just actual running helped my life and my well-being.”

16. Jessica Eye

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Jessica Eye believes state of mind is just as important as being physically prepared. “It all starts with the way that you think,” she says. “Your eyes wake up and your brain kicks in. Right now, because I feel like I’m in a much better mental state, my weight has been great. My training has been great. I’m smiling every day. I’m doing things I used to do that made me happy, and it makes my coaches happy. When I see them smile, it gives me the power to want to keep going and keep striving.”

17. Bruna Vargas

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Bruna Vargas used her down time to keep training and improving her skills. "I was stuck in a contract with XFC for two years, waiting for a fight that never came," she says. "It was complicated because I wanted and needed to fight, but had to wait. But I kept training, working on the things I needed to improve, like jiu-jitsu, and waited for a call. I also competed in jiu-jitsu and boxing in those two years away from MMA."

18. Diana Lee Inosanto

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Bruce Lee’s goddaughter Diana Lee Inosanto says Filipino martial arts is the bread and butter of what she does. “It was my heritage, it was my culture,” she says. “So as a little girl, my father said not only do I want you to learn how to defend yourself as a woman, or as a little girl at the time, but I also just want you to be proud and know your heritage, know your culture.”

19. Tatiana Suarez

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Tatiana Suarez is diligent about her diet and hydration. “I stay on a strict diet, and I train four to six hours a day,” she says. “I always make sure I’m fully hydrated before going into a practice. My favorite drink is BODYARMOR LYTE because it has electrolytes, is high in potassium and is low in sugar and calories, and nutrition and hydration is something that's important in fighting.”

20. Jinh Yu Frey

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Jinh Yu Frey stays focused on her health and training even when she isn’t fighting. “When I'm not fighting I [train] 4 times a week,” she says. “I’ll go to the classes at my jiu jitsu gym and do like 40 minutes of rolling and technique work but then I will also do wrestling or situational drills in the cage. A lot of times there’s fights about to happen so I'm always helping them get ready in the cage and do rounds with them. I always eat healthy, so I always try and keep lean—I don’t have a lot to lose but I do extra cardio and cut out dairy products and cheese which are high in fat, and cut down on portions too.”