Joanna Jędrzejczyk in Workout Gear Takes "Weekend in the Mountains"

Joanna Jędrzejczyk is a former fighter. She recently enjoyed a hike in the mountains. Jędrzejczyk shared some photos from it on Instagram. She captioned the post, “Another extended weekend in the mountains and a quick escape to another mountain peak 🏔️ This time a trip to Turbacz in beautiful sunny weather, blooming crocuses and in good company with my highlanders @karolina.janczak.makeup & Stasia's mother @bialaizbaapartamenty 🥰 I'm in love with our Polish ones mountains. I can't wait to come back again. I'm flying to Warsaw to rush to Tricity tomorrow morning for the match of our soccer players @laczynaspilkakobieca ⚽️ Are you planning any trips to mountain peaks this season?” How does she stay so fit? Read on to see 5 ways Joanna Jędrzejczyk stays in shape and the photos that prove they work.

1. She Boxes

Jędrzejczyk might not be in the ring anymore, but she is still doing martial arts exercises. One thing she likes to do is box. She shared this video on Instagram of herself boxing with a trainer. Jędrzejczyk captioned the video, “What about this 🎥Yesterday I had a pleasure training with Coach @knowles.christianstrikingcoach. PS thanks for k-ill-ing me😩Looking forward to working with you more in the future.”

2. She Plays Tennis

Jędrzejczyk and her friend are taking tennis lessons. She shared this photo on Instagram of the two of them on the court. She captioned the post, “Today was fun tennis 🎾 Our game today had little to do with any level, but there was definitely plenty of determination and smiles. The most important thing is that we moved. ☺️ PS coach @wojtekbatorski, it's good that you didn't see it and that there was no camera on the court.”

3. She Bikes

Another thing Jędrzejczyk does to stay in shape is bike ride. She shared this photo on Instagram of herself on a bike. Jędrzejczyk captioned the post, “Active cycling Saturday in Podhale🏔️ we did over 80 km on electric cars today🚴 Honestly? I thought that riding electric bikes was a desecration of cycling, but it's not easy and you get tired. so I count today's 4 hours on the bike as a success and I'm waiting for more. Do you drive electric? PS I'm super tired, but I'm going to scrub myself of mud because we got caught in strong wind and rain. A moment of rest, dinner with my highlanders and rest, because tomorrow at 7 I have to be ready on the set.”

4. She Strength Trains

Jędrzejczyk likes to strength train to stay in shape. In this gym video she posted on Instagram, Jędrzejczyk is seen using a weighted bar and dumbbells. Piedmont states that strength training has a lot of benefits. “Weight training is an underrated, yet important part of a weight loss plan and exercise routine. Weight training helps build lean muscle mass, which strengthens the body and helps burn unwanted fat, and it helps build bone density which is especially important as you age.”

5. She Hikes

As you can see from her recent post, Jędrzejczyk likes to go hiking. Piedmont.org states that hiking has a lot of benefits. “Going up and down hills gets the heart pumping, creating a great cardio workout. Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers. Hiking is a weight-bearing exercise, which builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight.”

Joanna Jędrzejczyk is heating up the islands in her swimsuit. The Polish mixed martial arts star shows off her incredibly fit figure in a bathing suit reminiscing about her vacation. “ARUBA - this day last year 🇦🇼 What a great place and trip it was.☀️I love all the memories on my phone.📲 And, of course, I love to travel.🛩️What’s your next travel destination?” she captioned the Instagram post. How does she stay so fit? Read on to see 6 ways Joanna Jędrzejczyk stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Surrounds Herself with People

Joanna is a social creature and is happier around others. “I don’t like to be myself,” she told MMA Fighting. “I like people around me. When I’m back home, there is always my fiancé, my sisters, my little nephew, my friends. Every weekend I go to my parents’ house and we spend the weekends together. It’s all about the right people.”

2. She Hydrates

Joanna prioritizes hydration. She revealed to MMA Figher that she drinks five quart-sized bottle of Smart Water per day. She added to Forbes that she infuses her water with electrolytes to help replenish those she loses throughout the day.

3. She Starts the Day with Coffee

“Every morning, we have coffee, because I’m a big coffee fan,” Jedrzejczyk revealed to MMA Fighter. Science continues to prove that drinking coffee is great for your health. In fact, a new 2022 study published in the European Journal of Preventive Cardiology found that drinking two to three cups a day of most types of coffee – especially a mild to moderate intake of ground, instant, and decaffeinated coffee – may protect you from cardiovascular disease and an early death.

4. She Bikes 10 Miles Per Day

In her interview with Forbes it was revealed that Jędrzejczyk bikes five miles to her gym at American Top Team (ATT) in nearly 90-degree heat. After training she repeats the five-mile trek back home in less than 20 minutes.

5. She Does “Six Sports in One”

“Joanna’s schedule is a tough one,” one of her coaches at American Top Team, Mike Brown, told Forbes. “It’s a lot of volume, it’s a lot of hard work. It’s not like one sport where you’re training for just one thing. It’s six sports all in one: it’s kickboxing, it’s wrestling, it’s jiu jitsu, it’s judo, it’s boxing and on top of that, it’s strength and conditioning.”

6. She Also Enjoys These Outdoor Sports

Joanna also runs on the beach and paddle-boards, both which offer many health benefits. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and also a great form of cardio. The water sport can burn an average of 385 calories for a 140 pound male and 436 for a female the same size, per a study conducted by Arizona State University.

MMA star Joanna Jędrzejczyk is enjoying some much-needed downtime on the beautiful beaches of the Caribbean. Jędrzejczyk posted a photo of herself looking serene as she posed in a bright lime green bikini, with an inspiring caption about the importance of rest. “I already felt that I was reaching the limit (and after all limits are only in our heads) but I am happy that I found at least 5 days in the schedule for a total reset and recharge [of] batteries,” she says. How does she stay so fit? Read on to see 5 ways Jędrzejczyk stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Lives By the 80/20 Rule

Jędrzejczyk is passionate about the 80/20 rule, where she sticks to a healthy diet and workout regimen 80% of the time and lets loose for the other 20%. “In life is all about balance,” she captions a video on social media, roughly translated from her native Polish. “The golden middle between what is healthy, good and valuable and what is fleeting and pleasant.”

2. Gluten-Free While Training

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Jędrzejczyk follows a very healthy diet while training, with the help of an expert. “Now, after the fight, I want to eat all kinds of stuff but I have a good nutritionist in Poland, Jacob Mauricz,” she says. “He’s one of the best. He’s taking care of me and it’s like a gluten-free diet. I make lots of fish and rice. Lots of eggs and fruits. I’m drinking special cocktails after training with eggs and coconut oil.”

3. She Trains Hard

Jędrzejczyk is a star athlete—and she trains like one. “Joanna’s schedule is a tough one,” says Mike Brown, one of her coaches at American Top Team. “It’s a lot of volume, it’s a lot of hard work. It’s not like one sport where you’re training for just one thing. It’s six sports all in one: it’s kickboxing, it’s wrestling, it’s jiu jitsu, it’s judo, it’s boxing and on top of that, it’s strength and conditioning.

4. Professional Help

Jędrzejczyk is adamant that athletes need nutritionists who understand the needs of athletes specifically. “The other thing is, same with the nutritionist. They’re trying things. But they were never athletes. Maybe they read books about it, but it’s a science for them,” she says. “‘Eat, eat, you’re going to be fine.’ No. At the end, we, fighters, have to struggle. I broke my hand two times, right after the fight, because of the wrong diet.”

5. Eggs and Fruit For Breakfast

Jędrzejczyk’s breakfast tends to be the same thing—scrambled eggs, coffee, and fruit. “Eggs keep you fuller longer,” says Caitlin Beale, MS, RDN. “Since eggs are a good source of protein, they tend to be digested slower, which also helps you feel fuller in between meals. Compare that to eating a muffin or low-fiber cereal for breakfast, where you probably feel hungry an hour later. Less hunger keeps you from overeating at your next meal.”

Malgorzata Roznek-Majdan, the Polish TV presenter and host, is spending a day at the beach. She made sure to both look stunning and get some photos for Instagram. Majdan posted a series of new photos of herself on the beach. She wore a black bikini and a blue baseball cap, showing off her impressive abs. Majdan captioned the post, “#restday.” How does she stay so fit? Read on to see 5 ways Malgorzata Rozenek-Majdan stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Works Out In The Morning

Working out is a big part of Majdan’s life. She posts several videos on Instagram of herself doing different exercises. Majdan likes to workout early in the morning with her busy schedule. She posted this reel of herself at the gym. She naturally captioned it, “Morning workout.” She also posted this video of herself on a roof doing yoga, captioning it, “Morning practice.”

2. She Does Pilates

One thing Majdan likes to do to workout is by practicing Pilates. She posted this video on Instagram of herself at the studio. She is seen on the reformer doing different Pilates exercises. She also posted this reel of herself using a bar, captioning it, “#pilates #lookseasybutitsnot.”

3. She Does Yoga

Majdan is a big fan of practicing yoga as a way to stay in shape. She posted this video on Instagram of herself doing different poses on a roof. Majdan is seen doing the Sun Salutation series and the Warrior pose, among others. She captioned the video, “There is still so much ahead of me.”

4. She Uses Resistance Bands

When Majdan works out, she sometimes likes to use a resistance band on her legs. She posted this reel on Instagram of herself doing exercises at the gym with the band on her thighs. Majdan is seen doing side squat walks, plank jumps, and calve exercises. She captioned the reel, “There is only one way to be successful in virtually anything: do your best.”

5. She Goes Bike Riding

Majdan loves to go on bike rides to stay in shape. She posted this photo on Instagram of herself riding around her neighborhood. Majdan captioned the post, “Gasoline is so expensive.” Biking is a great cardio exercise, and it is better for the planet, as bikes do not use gasoline.

Karolína Plíšková, one of the tennis world’s top-ranked athletes, is known not only for her impressive skills on the court but also for her dedication to fitness. Recently, she gave fans a glimpse into her workout routine by sharing a post in her two-piece workout gear, enjoying some downtime in the great outdoors. Balancing strength training, cardio, and outdoor activities, Plíšková demonstrates how she keeps her body in top condition for her demanding sport. From weightlifting to hiking, the tennis star emphasizes the importance of maintaining a strong, flexible, and well-rounded physique, all while making time for rest and relaxation. Here's how she stays in peak shape year-round.

1. She Lifts Weights

To get into shape to hit the courts, Plíšková lifts heavy weights. “Strength training, whether performed with weights, bands, machines or your own body weight, is important for your long-term health,” CNN reports. “Also known as resistance training, it increases muscular strength, endurance and bone density.”

2. She Does TRX Workouts

A quick way to strengthen and tone is to do TRX workouts, which Plíšková does in this video. “TRX is a phenomenal alternative to weight machines as it’s portable. In addition, it can be done anywhere plus the gym, home or even on the road,” the Trifocus Academy states. “Plus, suspension training is an efficient training tool for people of all levels of fitness as it’s adjustable. The site adds, “By altering the angle of your body, or where you stand, you are able to make exercises more difficult or easier. In addition, TRX is a safe way to train many people with knee and back issues as it lowers the pressure on those areas.”

3. She Uses a Medicine Ball

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Another go-to workout for the tennis star is a medicine ball, which she paired with her TRX workout. “Medicine balls are weighted exercise tools that are great for building strength, especially in your core muscles, and enhancing your power and coordination,” TRX Training states on their site. “When you use medicine balls for exercises like throws, slams, or rotational movements, you're working multiple muscle groups at once. This can boost your calorie burn, increase muscle endurance, and improve your athletic performance.”

4. She Hikes

To break up the routine of the gym, but still getting a good workout, hiking is a great way to burn calories, while enjoying the outdoors. Plíšková posted herself hiking and taking in the beautiful view from the top of a mountain with the caption, “Sunday hike.” “Going up and down hills gets the heart pumping, creating a great cardio workout,” Piedmont states on their site. “Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers.

5. She Mixes Up Her Workouts

To stay in top-notch shape, Plíšková does a variety of exercises and mixes up her routine with cardio. According to Ohio Health, there’s many reasons to switch up your workouts. “Your body has a way of becoming too accustomed to routine activity, which prevents you from progressing toward your fitness goals. Challenge your body at least twice a week to a workout that you aren’t used to.” The site states, “For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. This minor tweak will have your body working harder as it adjusts to the new terrain and in turn, build muscle and cardiovascular endurance as well as burn more calories.”