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.
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