UFC Pro Joanna Jędrzejczyk in Two-Piece Workout Gear Starts "New Level of Rehab"

Joanna Jędrzejczyk, UFC fighter, is on the road to recovery after shoulder surgery. In a recent Instagram video, she updated fans on her progress, saying, "4 weeks after my shoulder surgery, new level of rehab, step by step, day by day." While she heals, Jędrzejczyk continues to stay active, biking, swimming, and hiking. Her dedication to fitness is evident as she works her way back to reaching her sports goals, aiming for full recovery in six months.

1. She Bikes

Jędrzejczyk likes to bike ride to stay fit. She shared this photo on Instagram of herself riding. Jędrzejczyk captioned it, “When I'm out of the country, what I miss most is the daily discipline, healthy and balanced diet and workouts. It gives me power and even more will to live with the firecracker of a daily life. Are you already over or before the holidays? 👋🏼Sending you lots of smiles and strength!”

2. She Runs

Jędrzejczyk also likes to run to stay in shape. She is seen going on a run in this Instagram reel. Valley Oaks states that running has a lot of benefits. “Running has a wide variety of health benefits like improving blood pressure, building heart muscles, and strengthening bones. Beyond the physical benefits, running is also proven to positively impact your mental health. So, hop on the treadmill, hit the trails, and read on to learn why you should make running part of your exercise routine.”

3. She Swims

Jędrzejczyk likes to swim to stay in shape. She shares a lot of posts on Instagram of herself in the water. Jędrzejczyk shared this photo of herself swimming in Myrtos Beach. She captioned it, “‘Blue skies smiling at me. Nothing but blue skies do I see.’ 🩵” She also shared this video of herself swimming in Greece. Jędrzejczyk captioned that post, “Beautiful day everyone. Create your own reality.”

4. She Hikes

Jędrzejczyk enjoys going for hikes to stay in shape. She shared these photos on Instagram of herself hiking by a waterfall in Hawaii. She captioned them, “I’ve been to many places but I need to be honest - Hawaii has made me fell in love with it.🌺 I don’t remember when I felt this type of happiness in me. I smile to myself in and out every single day. 😃Grateful and thankful for these mesmerizing moments. And it’s not only about all the places and views, it’s about something more… I think we can only find this in ourselves. Btw I’m loving all my curves and edges.”

5. She Walks

Jędrzejczyk likes to walk to stay fit. She shared this photo on Instagram of herself on a walk. Jędrzejczyk captioned it, “Hello Gdansk! A quick trip from Olsztyn to Trojmiasto for a walk with the family and delicious food before moving to Szczecin tomorrow. Looking forward to this Saturday’s seminar at @btgympolska 👊🏼 It’s going to be powerful - over 120 people have registered. Who's it going to be?”

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

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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.”

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.”

Tatiana Suarez is ready to rumble again after injuring her knee in December—to add insult to injury, it happened on her birthday! Suarez, 33, shared a picture of herself wearing shorts and a black t-shirt, jumping during an intense group training session. “Good to be back 🙏🏽🙌🏽 Let’s go! #champ #hardwork #mma #ufc #wmma,” she captioned the post. “Can’t wait for the title run!!” Suarez is becoming legendary for getting injured and getting back up again, time after time. Here’s what Suarez’s diet and training looks like.

1. Cardio and Strength Training

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Suarez trains seven days a week, doing a combination of cardio and strength training. “I'm a great wrestler, I know I'm great at jiu-jitsu, I'm great at kicking," she told Women’s Health. "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. I can't wrestle yet. I drill it, but I can't bend my knee all the way. When I'm in [training] camp, there's not so much emphasis on cardio just because I do cardio throughout my workouts."

2. High-Protein Diet

Suarez avoids processed foods and sugar. "I ate a lot of high-protein foods and healthy fats like olive oil on salad, chicken, steak, eggs, and avocado," she told Women’s Health. "I also incorporated fish oil, creatine for when I spar, and Thorne's Curcumin Phytosome, which helps a lot with my inflammation."

3. Proud To Fight

Suarez is proud of how many women are entering the fighting world. “I think women in combative sports has drawn a new way of how women are viewed,” she told Forbes. “It was once taboo for women to be in combative sports. Now, people believe every woman should be able to defend themselves. What was once viewed as ‘manly’ is now viewed as strong and beautiful.”

4. Subhead Goes Right Here

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Suarez injured her neck in 2011, after which doctors found a cancerous growth on her thyroid. Then in 2021 she had to take a step back after the ACL, LCL and MCL injuries. Recovery was not easy. "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," she told Women’s Health. "Not only that, but I couldn't do what I love, which is to go live and do my sport. At that point, I was like, 'I thought that patience was the lesson that I was supposed to be learning when I was going through my neck injury. And then I hurt my knee, and thought, 'Well, I don't get it. What more could I have done?'"

5. Knee Injury Recovery

Suarez was careful not to push herself too hard after her knee injury. “The good thing is that there’s nothing actually anatomically wrong with my knee,” she said on The MMA Hour. “So that’s a good thing. But I just didn’t want to go ahead and try to push through something that wasn’t doing what it [was supposed to], because my knee was really inflamed and I didn’t want to try to grapple through something and then actually hurt my knee badly. Because it is the knee that I had surgery on, so I just didn’t want to go ahead and mess with that, especially because my actual injury was so severe. I mean, I tore every ligament in my knee.”

Amanda Nunes is ready to fight – in her workout gear. In a new social media post the UFC champ flaunts her fit figure in a two-piece exercise set, driving her followers wild. “You worked hard, now it's time to enjoy life 👏👏👏,” commented one of her followers. “The GOAT!!!!!!!!” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Mixed Martial Arts

As part of UFC, Amanda does a lot of MMA fighting. Studies confirm that the practice helps with balance, cognitive function and psychological health in addition to weight loss and physical fitness.

2. Challenges Push Her

Amanda explains to ESPN that she is driven by challenges. "When I don't feel challenges, things slow down. I don't know why, but it's how it is with me. I like to feel trapped. I like the challenges. That is going to bring the excitement back for me to bring my best the day of the fight,” she said.

3. Cold Plunge

Amanda enjoys a post-workout cold plunge. “Recovering,” she captioned this video. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.

4. Horseback Riding

When she isn’t fighting, Amanda enjoys riding horses. “ It was really good 🐎 This is my life 🐎 #riding,” she captioned a post. According to the American Heart Association, riding horses is great for your health. Not only does it boost cardiovascular health, but builds core strength, burns calories, and lowers blood pressure. It is also great for your mental health as it helps relax you.

5. Her Own Gym

Amanda built her own dream gym, which she dubbed The Lioness Studio. It has a generous stretch of mat space for training, a full-sized cage, workout equipment and a small sauna. There is also an upstairs lounge with a television, kitchen, and bedroom. She told ESPN, “when I walk in here, I feel the same way as when I walked into American Top Team for the first time in my life," she said. "It's the same feeling when I step in this gym every day. This is the place that I'm gonna bring my belt that I'm supposed to have and by mistake I let it go. But this is the place that I'm gonna bring it back to and I'm gonna put it right here."