MMA Fighter Rose Namajunas in Two-Piece Workout Gear Says "I Am Strong"

Rose Namajunas, a top-tier MMA fighter known for her intense dedication and skill, also radiates resilience in her mindset and spiritual beliefs. Recently, she shared a powerful Instagram video of herself boxing, captioned with the verse: “2 Corinthians 2:10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.” From martial arts as her fitness foundation to stretching routines and a commitment to a natural diet, Namajunas’s journey emphasizes mental strength and holistic well-being. She also focuses on being a role model and believes that controlling one’s own actions—not the opponent's—leads to personal growth in both life and MMA.

1. She Does Martial Arts

Martial arts is the main way Namajunas stays in shape. She recommended that others train in martial arts in an interview with Health Wellness Colorado. “Everybody can benefit from martial arts, especially women. I’d suggest starting with a jiu-jitsu or cardio kickboxing class. All the problems in your day can be solved much better once you let your physical energy release. No matter what’s going on, stimulating your mind, body and spirit helps you handle it all better. It’s an art form. You’re not a hamster on a wheel, there’s a purpose behind every movement. That’s the key to being happy: knowing your purpose with everything you devote your time to.”

2. She Avoids Processed Food

Namajunas opened up about her diet in an interview on the Joe Rogan Experience MMA Show. She says that she avoids eating a lot of processed food. “I try and make everything homemade as possible. 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.”

3. She Wants To Be A Role Model

Namajunas talked about wanting to be a role model in her Health Wellness Colorado interview. “I took a risk going into this. It was a passion and now I’m the highest paid female strawweight. I can’t think of many other sports where women can excel. What I love about MMA is that it isn’t about being intimidating or having big muscles. It’s about knowing yourself and patiently developing your skills. When I first started, I was looking up to female fighters like Cyborg and Gina Carano. Now I’m side-by-side my role models. Today you can almost go into any MMA gym and find women practicing. It’s a drastic change from when I first started and was the only girl. And you see that increase because it’s benefiting a lot of people’s lives.”

4. She Focuses On Herself

When it comes to her training, Namajunas focuses on herself, not her opponent. “We’ll spend a week figuring out a way to shut down their strength and attack their weakness, but then I train only to make myself better,” she tells Health Wellness Colorado. “The fight is hardly ever about the opponent. This is the same for life. We’re always in a constant fight with ourselves or a situation, whether it’s rush-hour traffic or a fight with a loved one. It’s important to learn that you can only control yourself and your response. MMA teaches you to do that. During the fight, I try to breathe, trust my training, and not think too much.”

5. She Stretches

Namajunas makes sure to stretch. She revealed in this Instagram post that she likes to go to a professional place to help her stretch. Namajunas captioned it, “If you’re in the area I strongly recommend @stretchzone_arvada to just about everyone! Especially my fellow martial artists and combat sports athletes. Just two sessions and I feel amazing I didn’t even know I’ve been looking for this type of therapy for my whole life! 😆 but it’s true!”

Rose Namajunas is a fighter with the UFC. She is a two-time Women’s Strawweight Champion with UFC. Namajunas is training for another fight, and shared her process in an Instagram post with some of her other fighters. In it, Namajunas is seen punching in two-piece workout gear. How does she stay so fit? Read on to see 5 ways Rose Namajunas stays in shape and the photos that prove they work.

1. She Boxes

Boxing is a natural workout for Namajunas. She shares a lot of posts on Instagram of herself sparring. Namajunas shared this photo of herself boxing, captioning it, “Drill, visualize, fuel, repeat.” According to The Cleveland Clinic, boxing has a lot of benefits. “Boxing combines punching drills and conditioning exercises that can improve your heart health, strength, endurance, balance and coordination,” physical therapist, Dr. James Edwards said to the website. “It can also reduce stress, anxiety and depression and improve your confidence and overall well-being.”

2. She Skis

Namajunas loves to ski. She shared this photo on Instagram of herself on the slopes. Namajunas captioned the post, “Grateful for God’s love, guidance, discipline, creation crested butte is unreal beauty!” The University of Rochester Medical Center states that skiing has a lot of health benefits. “Skiing and snowboarding are thrilling activities and great workouts. Both sports are excellent cardiovascular exercises that strengthen the heart. They are also weight-bearing exercises. So hey strengthen your bones as they tone your muscles. Cardiovascular or aerobic exercises also work to reduce your risk for ongoing (chronic) diseases. They lower your blood pressure. And they help you maintain a healthy body weight. Through regular aerobic exercise like skiing and snowboarding, you lower your risk of developing conditions like diabetes and heart disease, having a stroke, and perhaps even getting cancer.”

3. She Bikes

Another thing Namajunas likes to do to stay in shape is go for bike rides. She shared this video on Instagram of herself biking. Namajunas captioned the post, “Finally got to try our @rogue.ridge e-bike on one of my favorite running trails! Worked great even when there was some snow on the trail pretty impressed and can go real fast too.”

4. She Eats Fresh Veggies

Namajunas makes sure to eat a healthy diet. One thing she incorporates into her diet is fresh vegetables. Namajunas even grows her own veggies, and shared this post on Instagram of herself harvesting some produce. She captioned the post, “This season has been pretty delayed for a number of reasons but I’m happy to finally be filling up my basket with harvest🙌 started reading my copy of the living soil handbook by Jesse Frost and @notillgrowers to up my game for next season and beyond!”

5. She Cooks

Namajunas loves to cook, and she talked about this on an episode of The Joe Rogan Experience. “I try and make everything homemade as possible. 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.”

Tatiana Suarez is training hard in her workout gear. In a new social media post the UFC fighter shows off her super strong body in a two-piece set during a Sin City sweat session. “Two grappling sessions this Monday! Training to be the best every day! Let’s go 👊🏼🤼‍♀️,” she captioned the Instagram video and photo. “Champ,” commented one of her followers, while several others added fire emojis. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. People Tried to Talk Her Out of Wrestling

Tatiana felt pressured to stay away from wrestling as a kid."I was three years old when I started wrestling, and my whole life, people told me I shouldn't," she told Women's Health. "I would wrestle with their sons, and they'd be like, 'You're so cute. You should probably go do tennis.' And I'm like, 'I think tennis is great, but I'm wrestling, and I just beat your son. So maybe he should go do a different sport, not me.'"

2. Neck Injury and Cancer Treatment

Shutterstock

In 2011 Tatiana suffered a neck injury and while being treated, doctors discovered a cancerous tumor on her thyroid. She took a day-by-day approach to recovery. "I had to keep my diet a certain way, and I had to do certain exercises for my neck every day, and they were so tedious and boring," says Tatiana. "Not only that, but I couldn't do what I love, which is to go live and do my sport." Focusing on what she could control and letting go of what she couldn't helped her get through it all. "It's always easier said than done," she says. "But it's a constant battle."

3. Proper Nutrition

She also focused on adding lean muscle while staying light enough to transition to 115 pounds (the strawweight division) when it was time to compete again. "I ate a lot of high-protein foods and healthy fats like olive oil on salad, chicken, steak, eggs, and avocado," she says. "I also incorporated fish oil, creatine for when I spar, and Thorne's Curcumin Phytosome, which helps a lot with my inflammation." She avoids sugar and processed foods.

4. Jiu Jitsu and Boxing

"I'm a great wrestler, I know I'm great at jujitsu, I'm great at kicking," Tatiana says. "So right now, I've been focusing a lot on boxing because I know that it's probably my weakest thing. It's also given me a newfound respect for boxers."

5. Training 7 Days a Week

Tatiana trains seven days a week. Her workouts include cardio, strength training, jujitsu, and physical therapy. "I can't wrestle yet. I drill it, but I can't bend my knee all the way," says Tatiana. "When I'm in [training] camp, there's not so much emphasis on cardio just because I do cardio throughout my workouts.”

Professional wrestler Valerie Loureda encouraged fans to watch both UFC and WWE NXT Great American Bash 2023 via a social media update. Loureda, 25, shared a video of herself looking fit and beautiful in an aquamarine bikini with matching coverup, telling fans who her picks are for the fights. “I’ve been working hard to bring a different touch to WWE that they’re never seen before,” she explained in the video. How does she stay so fit? Read on to see 5 ways Loureda stays in shape and the photos that prove they work.

1. Proud of Her Roots

Loureda is proud and confident about her fighting skills. “I’m an amazing wrestler,” she says. “Cuban wrestling is very different, and I was lucky enough to be taught wrestling by Yoel Romero and Alexis Villa and Gustavito (Balart), a lot of Olympic wrestlers, so they really taught me that Cuban wrestling, and I’m gonna take it into the cage. I just haven’t been given a chance to show it because I’m playing my game, but the moment I get the opportunity to show it, people are gonna be shocked by my wrestling skills.”

2. Taekwondo Background

Loureda grew up doing taekwondo, which set the tone for her future career as a fighter. “I never in my life thought for one second this is eventually what I would do,” she says. “I always had the vision of the Olympic dream [in taekwondo] in my mind, but at some point… that changed, and I saw MMA on TV. I saw the way it was blowing up, and people were falling in love with it. I said, ‘Wow, I can do that. I could fight like that. I could beat those girls, and I could change the world one day with that platform and all their viewers.’ So I was very excited about MMA, and that’s when it was born for me.”

3. Wrestling Training

Shutterstock

Loureda says switching from MMA to wrestling was no joke. “It’s extremely tough. For me, it’s actually harder than MMA,” she says. “My first bump, I just knew I could do it. I had this feeling in my gut and my first bump, hitting the ropes, I just fell in love with it and I knew I could do it. It’s tough, it’s a hard transition, it’s different than what I’m used to, but if you can rewire your brain and change your mentality and realize what this is and how to be the best at it, you can be successful. I was with coach (Norman) Smiley the whole time and he was amazing and taught me so much. He stayed in an open ring after for like two hours and we worked and he taught me stuff and taught me different things that would work with my style.”

4. Building Muscle

Loureda is careful to build muscle rather than lose weight as a result of MMA/wrestling training. “I might not be sparring as much, but I’m doing physical training (and) conditioning,” she says. “I lost a lot of weight after ‘Exatlon,’ and in these times, I’ve used time to concentrate on what I want to do with my life. While many are eating and gaining weight at home, I’ve been working to be on weight and be ready for this fight. So I haven’t had many partners for this training camp, but I’m very confident in my level and the years of training in martial arts.”

5. Beautiful and Strong

Loureda has neither time nor patience for those who criticize female athletes for bikini pictures. “If women do it, it’s being seen as doing it for social media and doing it to be an object for men and marketing. And that’s not the case,” she says. “It’s not for any man, it’s for us as women showing we can be badass and beautiful and strong, and we could still be animals in the cage and know how to defend ourselves.”