Katelyn Ohashi in Two-Piece Workout Gear Learns "New Tricks"

Kaytlin “Katniss” Neil is sharing details about her personal training services with her followers – in her workout gear. In a new social media post the MMA fighter shows off her amazing body in a two-piece exercise set while discussing “custom workouts” – and drives her followers wild. “You look sooo good 😍,” commented one of them. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Walking Backwards

Kaytlin does cardio and even walks backwards. “Here’s how to walk backwards!” she wrote in a post. “5-10 mins before a workout for a warm up. 20-30 mins for some LISS cardio. Start with level one and see how your knees feel! Then progress through the levels once one level feels comfortable on your knees. NEVER push through knee pain.”

2. Creatine

Kaytlin takes creatine, answering her followers' questions in a post. “When should I take creatine? Doesn’t matter when, as long as you consistently take it every day. Should I take it on days I don’t workout? Yes. Every. Day. Can women take creatine? Yes & they should! Every day. Can I take creatine if I don’t workout? Yes, it doesn’t just help with gym performance, it also is great for brain health. Why take creatine? It helps with energy, power, strength, endurance & brain health. It’s one of the most studied & safest supplements out there & with amazing benefits for taking it,” she writes.

3. How She Started MMA

“I grew up doing dance, gymnastics, and cheerleading. I made varsity as a freshman, my cheerleading team took first place at every single competition that we went to. I was captain my senior year. So, I thought I was set when I went and tried out for the college team, and then when I went and didn’t see my name on the list I was like, “What the heck? What do I do now?” I knew I wanted to stay active and compete in something. So, I was thinking CrossFit or body building. I actually did a couple of body building shows, but I did not like it, I did not like the diet. So, my friends happened to take me to MMA fights my freshman year of college and there was one women’s fight on the card, and I was like, “I’m doing that.” So then after that, I found a gym and started training, and it’s been 10 years now,” Kaytlin told UFC about how she got into martial arts.

4. Ab Workout

Kaytlin recently shared an ab working. She recommends adding “this to the end of your next workout,” she writes in a post. “Set a timer for 4 mins. Complete 20 reps of each exercise (10 each side) Repeat exercises as many times as you can in 4 mins! If you’re feeling spicy, take a 1 min break and repeat it!” she says.

-Plank Toe Taps

-Single Leg V-Ups

-Crossbody Mountain Climbers

-Crunch Heel Taps

5. Martial Arts

While “everyday is different” with her training, “a typical day of training is going to team practice, where we focus on mma,” she says. This includes “striking, mma wrestling, mma grappling then I’ll try to go to 1 or 2 other training sessions whether that is,” she told Century Martial Arts. Also, “boxing, muay thai, or jujitsu and squeeze in 45-60 minutes of strength training.”

Kay Hansen, a highly successful MMA fighter, regularly shares videos of her training on Instagram. Recently, she posted a video of herself boxing and working on holds, captioning it, “In my own lane.” Hansen's rigorous training includes a combination of boxing, weight training, and core workouts to keep her body in peak fighting shape. Her commitment to mastering techniques like snatches and leg day exercises shows her dedication to building strength, endurance, and power in the gym and the ring.

1. She Boxes

The boxing that Hansen is seen doing so in her Instagram video has a lot of benefits. Harvard Health states, “Fitness boxing is a great aerobic exercise. Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther.”

2. She Weight Trains

One type of exercise that Hansen likes to do is weight training. She shares a lot of videos on Instagram of herself using weights. Hansen shared these videos on her page of herself using a barbell and a kettlebell. She captioned the post, “A little solo work today building off of some recent workouts with @coach_lou_ 🏋️‍♀️Complex 1RDL x10. Power cleans x5. Front Squat x10 (X4). Complex 2. (Forgive the form- that was my last set😂). Bicep curls x5. Bent over row x10. Overhead press x6 (3x). Movement 3: Whatever kettle bell exercise that was 😂”

3. She Works Her Lower Body

Hansen doesn’t skip leg day. She shared some of her go-to moves in this Instagram video. Piedmont recommends training your lower body. “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain.”

4. She Does Core Workouts

Hansen makes sure to do core workouts to stay in shape. She shared some of her favorites in this Instagram post. In it, Hansen does things like plank slides and side planks while lifting a weight. “Cardio and Core today 🥵💪Little blast at the end was my fav. 30sec cardio (versus climber) x 30sec core (any) for 10 straight 🙌 try it out!”

5. She Does Snatches

One weight training exercise that Hansen enjoys doing is snatches. She shared this video of herself doing them on Instagram. Hansen captioned the post, “Today was an introduction to snatches for me 🙌 I think I found my new favorite 😂One thing about me is I am going to do it right. Whether it takes 10 reps or 1000 reps, I have to get as close to perfect as possible😂 today was a 1000 rep kinda day lmao. It’s a blessing and a curse.”

Katelyn Ohashi, a former professional gymnast who captured global attention in 2019 with her viral floor routines, continues to lead an active and thoughtful life beyond gymnastics. Recently, she enjoyed a vacation to Tapalpa with friends, sharing moments of hiking, swimming, and laughter on Instagram. She captioned her post, “As my good friend @maliaquarles would say, all vibes, no thoughts.” Ohashi balances staying active with prioritizing hydration, mental well-being, and self-care. Her journey, including speaking out about body image and learning to listen to her body, offers a glimpse into how she maintains health and happiness in her daily life. Here’s how Katelyn approaches fitness, wellness, and balance.

1. She Swims

In her Instagram post, Ohashi is seen going for a swim. According to The Cleveland Clinic, swimming has a lot of health benefits. “Swimming isn’t just good exercise, it’s great exercise. That’s thanks to the water itself, which offers buoyancy and resistance that makes it easier on your whole body than other forms of exercise… Swimming takes much less of a toll on your body than, say, running or riding a bike. That’s because exercising in water lessens the impact of your body weight on your joints.”

2. She Hikes

Ohashi is also seen hiking in her Instagram post. Piedmont states that hiking has a lot of benefits. “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 that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.”

3. She Stays Hydrated

Ohashi did a campaign with Gatorade, and talked about this with Parade. She says that she makes sure to stay hydrated. “I think electrolytes are extremely important. I feel like Gatorade has a lot of them. I just think personally it tastes the best for me, and I think the messaging behind their campaign is extremely important, so they're ahead of the curve. And to have these visuals and such influential athletes with our campaign is super cool.”

4. She Takes Breaks

Ohashi talked about the importance of taking breaks when working out in her Parade interview. “When you need those water breaks, it's super important to listen to yourself and take what you need instead of pushing in such hazardous conditions with the weather. Luckily in gymnastics, I would say, it wasn't like we were in excruciating heat or anything like that, but as well with us, we do need to take those water breaks and our coaches need to be understanding of that. And I think in college I really learned the importance of that because before it was kind of like, that's water weight. Which is so bad, and you're wondering why you're cramping.”

5. She Speaks Out About Body Image

Ohashi notably retired from gymnastics due to her struggles with body image. She continues to talk about this as a way to help others who may feel the same. “I think this honestly ties into the Gatorade campaign and listening to your body for the first time,” she told Parade. “I listened to my body and I asked myself what I needed and that was not going back to elite gymnastics. My body could not take that. And so really deciding what was best for me.”

Chyna Cho, a celebrated CrossFit athlete, recently lit up the competition floor at the Aloha Games, sharing the exhilaration with her Instagram followers. In her post, Cho exudes joy, highlighting the blend of intense fitness challenges and the camaraderie among participants. Her caption, “I HAD SO MUCH FUN THROWING DOWN WITH MY FRIENDS. LOTS OF FITNESS, EVEN MORE LAUGHS. THEY ARE GREAT PEOPLE ON AND OFF THE COMPETITION FLOOR. ☺️”, encapsulates the spirit of the event—competitive yet filled with laughter and fellowship. This insight not only reflects her athletic prowess but also her appreciation for the community aspect of CrossFit, underscoring how the sport fosters both physical and social wellness.

1. She Does CrossFit

CrossFit is the main way Cho stays in shape. She shared this video on Instagram of herself doing some CrossFit exercises. Cho talked about what she loves about it in the post’s caption, “I AM SO HAPPY TO BE DOING CROSSFIT A FEW TIMES A WEEK AGAIN. I AM DEFINITELY DYING MORE THAN USUAL BUT IT’S SO WORTH IT. 😜🤘🏽TODAY’S FUN WAS A 15 MIN AMRAP.”

2. She Lifts Weights

Cho likes to lift weights to stay in shape. In the previous Instagram video, she is seen doing a section of her workout with a barbell. Cho also posted this video of herself doing kettlebell workouts. She captioned that post, “MONDAY THINGS. 🙃🩷I’M PRETTY SURE THIS IS THE FIRST TIME I’VE DONE DOUBLE KB SNATCHES (AND IT SHOWS LOL). 😆🫣ALMOST 15 YEARS OF CROSSFIT AND I’M STILL DOING NEW MOVEMENTS. PRETTY F-ING COOL! 🤘🏽”

3. She Pushes Herself

Cho makes sure to push herself when she works out. She talked about this in the caption of this Instagram video. “IT’S ALWAYS A LITTLE INTIMIDATING TO DO A REPEAT OPEN WORKOUT. THIS WORKOUT WAS EXTRA INTIMIDATING FOR ME SINCE I DID SO WELL IN 2014 … 🫣THINGS ARE DIFFERENT. I AM 9 YEARS OLDER. I AM STILL TRAINING HARD BUT NOT THE WAY I USED TO. I HONESTLY WASN’T SURE IF I WAS CAPABLE OF BEATING MY OLD SCORE. I GOT TO THE MUSCLE UPS FASTER THAN MY YOUNGER SELF, BUT I TOOK LONGER ON THIS MOVEMENT THIS TIME AROUND (ABOUT :45). REGARDLESS, I IMPROVED AND I AM VERY PROUD THAT I DID. ☺️”

4. She Uses A Rowing Machine

Chyna Cho/Instagram

In the previous Instagram video, Cho is seen using a rowing machine. The Cleveland Clinic states that using a rowing machine has a lot of health benefits. “Your abdominal muscles, lower back, obliques, glutes and hamstrings all get a workout during a session on a rowing machine. If you follow proper form, your core will be engaged during every single step of the rowing process. Strengthening those muscles is also key to maintaining stability and building speed.”

5. She Uses A Stationary Bike

Cho likes to use a stationary bike to keep herself in shape. She is seen using the machine in this Instagram video. Cho captioned the post, “FUN (WELL, KINDA) INTERVAL STYLE WORKOUT I WROTE FOR MYSELF. 😋” Penn State PRO Wellness states that using a stationary bike has a lot of health benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”