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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Valerie Loureda Shares Swimsuit Photo For UFC

Here’s how this wrestler stays fit and strong.

FACT CHECKED BY Alberto Plaza
ValerieLoureda
Valerie Loureda/Instagram
FACT CHECKED BY Alberto Plaza

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

Mma,Female,Fighters,On,Professional,Ring.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.”



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Valerie Loureda Shares Swimsuit Photo For UFC

Here’s how this wrestler stays fit and strong.

ValerieLoureda
Valerie Loureda/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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

Mma,Female,Fighters,On,Professional,Ring.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.”



Valerie.Loureda
Valerie Loureda/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Valerie Loureda is a WWE star, also known as Lola Vice. She also isn’t afraid of showing off her amazing body on social media. Loureda shared a new swimsuit photo on Instagram this week. In it, she posed in front of a chair on a pool deck. She captioned the post, “No heat wave without Lola Vice.” How does she stay so fit? Read on to see 5 ways Lola Vice stays in shape and the photos that prove they work.


1. She Doesn’t Eat Before A Workout & Eats Healthy After A Workout

Loureda shares some of her favorite foods on the Vital Proteins website. She says that she is pretty specific about her pre and post workout meals. “Every morning, I train fasted – meaning I don’t eat anything before working out. Afterward, I usually have some sort of protein, a carb and healthy fat like avocado. As for why I train fasted, I find, in my experience, it’s a great way to maintain my weight. I also feel lean while exercising.”

2. She Wants To Inspire Others

Loureda shares a bunch of stunning posts on Instagram, and she has a good reason. Loureda tells Muscle and Fitness that she wants her posts to inspire other women to feel confident in themselves. “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. 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.”

3. She’s True To Herself

Old,Vintage,Blue,Background,With,Handwritten,Text,-,Stay,TrueShutterstock

Loureda tells Muscle and Fitness that one of her secrets to success is staying true to herself. “Don’t listen to what anybody has to say about you, because you have to be yourself and stay true to yourself in order to be recognized by the world. And if I would have listened to what anybody said about me, I wouldn’t be in the position where I am now. And just because I don’t look like I’m the stereotype in my sport doesn’t mean I don’t have the same level and the same talent. So I would tell girls to stay true to themselves. Be yourself, and work a hundred times harder than everyone else in your career. Stay true to your passion and just grow and shine—don’t let anybody tell you otherwise.”

4. She Takes Supplements

Loureda tells Muscle and Fitness that taking supplements is a big part of her wellness routine. “I’m very big on my routine with my vitamins, my supplements and, and my nutrition. So I do eat healthy, and I don’t eat a lot of carbs. But if there’s something I’m very disciplined with, it’s my vitamins and my blood work is really important to me. Every day I work out, and after every workout I use Vital Performance Recover. I love guava lime— it reminds me of Miami. After every training session, I always do that to make sure I’m good for the next one. You know, it really helps my body and my recovery. The amino acids, and everything has been amazing for my training.”

5. She’s Motivated

Loureda is all about pushing herself to workout. She tells Vital Proteins, “Honestly, it’s all about how bad you want it. There are days where I am less motivated than others, but I remind myself of my dreams and everything I want to accomplish, and it helps me push through the workout.”

Celeb News

20 Amazing Bodies of Female MMA Fighters

Here's what it takes to train for MMA.

20 Amazing Bodies of Female MMA Fighters
Jeff Bottari/Zuffa LLC/Zuffa LLC via Getty Images
FACT CHECKED BY Jeremy Horowitz
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

MMA fighters aren’t just performers; they train incredibly hard for their work, and follow strict diets to stay strong and ready for a fight. “To be successful in MMA you have to absolutely love it,” says Paige VanZant. “And know that if fighting is in your heart that means it’s already a part of you. It runs through your veins. Being a female and a male-dominated sport can be very hard. The biggest lessons that I have learned throughout my years in fighting is, know your worth, listen to your gut feeling and never let anybody tell you what you can or cannot do.” So what does it take to be a UFC star? Here’s how 20 of the most impressive female MMA fighters stay fighting fit and camera-ready.


1. Ronda Rousey

FOX's Stars On Mars "The Mars Bar" VIP Red Carpet Press PreviewFrazer Harrison/Getty Images

Ronda Rousey intermittent fasts and tries to follow a clean diet. “[My diet is] a kind of a combination of The Paleo and The Warrior diet,” she says. “I pretty much eat one meal a day – which takes place at night. I usually eat between 4 and 10 (p.m.). As far as supplements go, I don’t take anything that is made in a lab. If it was on earth 10,000 years ago then I will eat it. There is one exception to all of this each day: I get to have coffee every morning. That’s the only thing I really fudge on… There weren’t really hunger pains when I switched to the diet. You’re just used to eating, you’re sitting around and you’re bored, sometimes you just want to eat to keep yourself occupied. But as long as I’m busy – and I’m busy a lot these days so I’m run ragged all day long – I just pretty much need coffee and I’m cool.”

2. Holly Holm

Fast X Stars Vin Diesel And Michelle Rodriguez Visit Telemundo CenterAlexander Tamargo/Getty Images

Holly Holm’s training is not for the faint of heart. “Monday through Friday every morning we have class and it’s intense,” she says. “They’re pretty hardcore workouts. Monday there’s MMA sparring, Tuesday is sparring, Wednesday is wrestling, Thursday is MMA day, Friday is wrestling, and 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. 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].”

3. Jessica Eye

Jessica Eye focuses on inner as well as outer health. “We do the exercising with our body and do the diet, but sometimes, we forget to exercise our mind and make ourselves better that way and think we have it all figured out,” she says. “This time, I was able to exercise myself in a way that I have never been exercised before, so it’s allowed me to feel more confident in my abilities, just like I did when I first started.”

4. Felice Herrig

UFC Fighter PortraitsJeff Bottari/Zuffa LLC via Getty Images

Felice Herrig was given the nickname “Lil Bulldog” for good reason. “I did start off as a kickboxer 11 years ago and racked up many kickboxing titles as an amateur and pro but I have evolved so much throughout the years,” she says. “Especially when I started training at Team Curran 5 years ago. They’ve gotten my ground game up as far as the jiu jitsu goes and also with my wrestling as well. I train hard and I’m determined. For me it’s always been important to become a well rounded fighter and I am comfortable on the ground and on the feet… If I put together the tools I have developed I’m gonna be hard for anyone to handle.”

5. Jessica Andrade

UFC Fight Night: Sandhagen v Font Official Weigh-inJeff Bottari/Zuffa LLC

Jessica Andrade overhauled her diet for training. "I started eating healthier, more salad, sweet potato and chicken, and I’m feeling stronger than I was before," she says. "I train with the same people I used to train before, and I’m using less strength against them. It was weird. I even asked them if they stopped working out because I felt stronger against bigger training partners. I used to eat a lot of pasta and cookies, things like that. I really eat a lot. I’d eat everything if you let me.”

6. Paige VanZant

SI Swimsuit On Location After PartySergi Alexander/Getty Images

Paige VanZant works out every day, rain or shine. “I of course have a very strict workout regimen,” she says. “I’m in the gym every day twice a day. Since I have switched over to professional boxing my schedule comprises of boxing every day sometimes twice a day. And strength and conditioning three days a week. I do all of my training at American Top Team, a world renowned MMA and combat academy.”

7. Bethe Correia

UFC Fight Night: Correia v KianzadJeff Bottari/Zuffa LLC via Getty Images

Bethe Correia knows how important it is to take time off from training for healing. “An eye injury is much more serious than fighting with an injured arm,” she says. “It could force retirement. I don’t wish to retire so early. I want to continue fighting for many years to come, so I followed all instructions to the letter. Vision is serious business, and as soon as the doctor gave me clearance, I let the UFC know.”

8. Rose Namajunas

2022 Austin Film FestivalRick Kern/Getty Images

Rose Namajunas sticks to whole foods cooked at home as much as she can. "I try and make everything homemade as possible,” she says. “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."

9. Carla Esparza

UFC 281: Adesanya v PereiraMike Roach/Zuffa LLC via Getty Image

Carla Esparza ups her protein when she wants to build more muscle. “I’ve been wanting a fight for a long time, so I’ve been training super hard,” she says. “I’ve been changing a lot of things in my nutrition, in my supplementation, so I feel like I’m excited to show a kind of newer, bigger, stronger, better version of me… I was just preparing myself using the UFC Performance Institute, using Clint (STAT) for nutrition, just adding a lot of protein into my diet, adding supplements, and just doing all these things to kind of ensure that I was going to be as strong as I could possibly be.”

10. Miesha Tate

UFC Fight Pass Invitational 3Chris Unger/Zuffa LLC via Getty Images

For Miesha Tate, being active is not just work but pleasure. “I’m an outdoorsy person. I love being in the water, whether it’s on a boat or just relaxing, and I love inner tubing. I also love camping or just being in the sun, enjoying life!” she says. “I’ve learned firsthand that training smarter, not harder, is just better. Doing this sport for so long, I know my body really well. I’ve had fights where I have definitely overtrained and didn’t give myself enough rest between fights or during training camp. I typically use a heart-rate monitor to track my recovery each morning to see where I’m at, and if it’s a day to push really hard or take it a little lighter. I also use it when I’m sparring to make sure my heart rate’s getting up high enough. After workouts, I’ll often take an ice bath to speed recovery.”

11. Joanne Calderwood

UFC 263 Weigh-inChris Unger/Zuffa LLC via Getty Images

Joanne Calderwood never skips breakfast before she trains. “I always have my coffee first, and then I eat two eggs, half an avocado, and two slices of bread,” she says. “But before eating, I take my iron, then after breakfast, I take Vitamin C, Beta-Alanine, a B Complex, and a magnesium glycinate powder. I try to get that all in before my 30-minute stretch session. Afterward, I move to mobility, then a pad practice, and then a pro practice with some sparring and live situation type fighting.”

12. Cat Zingano

UFC Fan ExperienceChris Unger/Zuffa LLC/Zuffa LLC via Getty Images

Cat Zingano is passionate about becoming a better fighter through her training. “I worked with some wrestling coaches that I grew up with and we wrestled on the national circuit together,” she says. “Lester Bowling, he's Georges St. Pierre's wrestling coach and I've been working with him for years. For jiu-jitsu and judo, I work at a great school in Denver and I did a tournament at the Olympic training center and won that… I think I'm better at this sport than I was at any other sport. It's my calling and I've heard from many people that this was meant for me and I'm excited for this to take off for me and to put on the best fights I possibly can.”

13. Michelle Waterson

UFC Fight Night: Rodriguez v WatersonChris Unger/Zuffa LLC via Getty Images

Michelle Waterson trains by shadow boxing and tabata workouts. “I think it is important to drill over and over again until you are sick of drilling, then drill some more,” she says. “I also like shadow boxing which is like fighting an imaginary opponent. Shadow boxing allows you to fix your mistakes and make your movement smooth so that it becomes second nature. Doing bag work is also a good workout routine. It allows me to work on my power and footwork. One of my favorite things to do to improve my stamina are tabatas. 20 seconds high intensity, 10 seconds rest, seven times, then rest for one min in between sets. Do it three times. This is a very short but very effective way to build your explosive muscles.”

14. Melissa Sophia Karagianis

Melissa Sophia Karagianis trains other fighters, and loves her work. “I run the Warrior Women’s Fit Program,” she says. “It’s out of Kingsway Boxing at their high-performance location. I’ve been running it now for about a year. It’s a mixed-martial arts-inspired workout Bootcamp. So it’s growing and it’s an awesome bunch of ladies that I train.”

15. Bruna Ellen

Bruna Ellen says she thrives under pressure. "I competed overseas before, and I know how it’s like to fight with the crowd booing you and all that, and that kind of helps me," she says. "The crowd was booing me in Turkey, and cheering a lot when my opponent entered the gymnasium. This pressure actually helps me, to silence the crowd. I know how it’s like. I react well under pressure, and I’m mentally prepared."

16. Claudia Gadelha

UFC Fan ExperienceChris Unger/Zuffa LLC via Getty Images

Claudia Gadelha starts every day with meditation before her training schedule kicks in. “I love my breakfast, so I cook a very nice Brazilian breakfast every morning to be nourished for my hardest session, which is always in the a.m.,” she says. “I love waking up to a nice cardio session, so even on my rest days, I wake up and go for a nice run or a high intensity session. I work out two to three times a day. Usually a strength and conditioning session and two technical sessions.”

17. Bruna Vargas

Bruna Vargas wants to be known for her skill as much as her looks. "It would be hypocritical to say that beauty doesn’t help, but I believe that it’s not only that," she says. "I fight Muay Thai for 10 years, I’m 2-0 in MMA, and I’m sure that I’ll show in this fight that they didn’t sign me only because I’m beautiful. I’m going there to fight, not for a fashion show."

18. Alexandra Albu

UFC Fight Night: Ultimate Media DayJeff Bottari/Zuffa LLC via Getty Images

Alexandra Albu loves CrossFit and running to stay in shape. “I wake up, eat my breakfast and after that I run like the wind to a training session,” she says. “After training I go to lectures. Next there is work as a CrossFit instructor and after that I have a jog planned, then maybe I can get some rest. I’m always nervous before I compete. There are always chills before I enter the cage, but when I’m in, when I can see people yelling, rooting for me, all that nervousness goes away and it's only fun after that.”

19. Mackenzie Dern

UFC Fight Night: Dern v HillMike Roach/Zuffa LLC via Getty Images

Mackenzie Dern is trained in Brazilian jiu-jitsu, and it’s still a major part of her exercise routine. “In the afternoon, I go to my dad’s BJJ academy and ​teach classes and get my BJJ training in there,” she says. “Wednesdays and Saturdays consist of sparring rounds at The MMA Lab. I keep to a strict diet when I’m training for a competition, but I love sweets like candy and pies."

20. Jinh Yu Frey

UFC Fight Night: Rodriguez v LemosMike Roach/Zuffa LLC via Getty Images

Jinh Yu Frey swears by a healthy lifestyle with good habits. “I try and stay in pretty good shape all the time, but about four weeks before a fight I really start sharpening up my skills and with these title fights there are like twenty five minutes, it gets me time to get my cardio to where I need to be,” she says. “I don’t eat processed foods and I try to stick to organic and as close to raw as I can. Mornings I do usually eat oats with chia and hemp seed and honey. After that it’s lots of legumes, nuts, and vegetables. I really don’t eat much meat. Mostly vegetables and quinoa, especially during a fight camp.”

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20 Amazing Bodies of Female Martial Artists

How to eat and train like a fighting fury.

20 Amazing Bodies of Female Martial Artists
Getty Images
FACT CHECKED BY Jeremy Horowitz
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Female martial artists are so much more than performers in a fighting ring, and definitely more than just a pretty face. These women are training like athletes, and practice the skill and discipline needed to win. Vanity often goes out the window—just ask Ronda Rousey. “I can’t walk into a fight thinking, ‘Oh I need to save my moneymaker.’ I don’t care if I cut my face; I’m in there to win. You can’t walk in there scared of what might happen to you. I walk in there focused on what I have to do,” she says. So how exactly do these superstars train? Here’s how Valentina Shevchenko, Cris Cyborg, and 18 other fighters approach battle and wellness.


1. Felice Herrig

LAS VEGAS, NEVADA - JUNE 01: Felice Herrig poses for a portrait during a UFC photo session on June 1, 2022 in Las Vegas, Nevada. (Photo by Jeff Bottari/Zuffa LLC)Getty Images

American kickboxer Felice Herrig follows a healthy diet that encourages fat loss and muscle growth. “I’ve always been really healthy and I’ve done it all,” she says. “I was a raw foodist for about 1 year and then a vegetarian for 2-3. Right now I've been working with a really well known and sought after nutritionist Fakhri Mubarak and all my meals are prepared for me by a company called Fuel-up. So everything is perfectly proportioned out for me. I’m not going to go into complete specifics about my diet because that's my little secret. But my Fakhri has based my current diet on my blood work and on getting me to the lowest weight I can be with the most amount of muscle and strength as possible, with a specific ratio of carbs, proteins and fats.”

2. Ronda Rousey

HOLLYWOOD, CALIFORNIA - JUNE 01:Ronda Rousey attends FOX's Stars On Mars "The Mars Bar" VIP red carpet press preview at Scum and Villainy Cantina on June 01, 2023 in Hollywood, California. (Photo by Frazer Harrison/Getty Images)Getty Images

Ronda Rousey doesn’t count calories and is very careful about where her meat and dairy is sourced. “I usually eat carbs on alternating days,” she says. “So it will usually be rice or potatoes or something like that. Pretty much I just eat until I’m full. Since I don’t eat all day my stomach has shrunk so I get full fast. So I don’t count calories at all. If I have red meat it must be ‘Grass-Finished beef’ not ‘Grass Fed.’ Grass Fed could be that they fed the cow grass ONE DAY and then fed it corn for the rest of its life – and that qualifies it to be ‘Grass Fed’. Grass-Finished means it has to eat grass for at least 80 percent of its lifetime … so it has to be very high quality. I also try to eat everything organic, even when I eat dairy.”

3. Alexa Grasso

LAS VEGAS, NEVADA - MARCH 04: Alexa Grasso of Mexico poses for a portrait after her victory during the UFC 285 event at T-Mobile Arena on March 04, 2023 in Las Vegas, Nevada. (Photo by Mike Roach/Zuffa LLC via Getty Images)Getty Images

Alexa Grasso believes all women should learn to fight. “I saw the MMA belt that I had won, how responsible I became, the discipline I acquired, the combinations that I connected, that security I had when I tried to try it and that desire to want to do it again but much better,” she says. “A high impact sport like this is what changed my life. And I know that although it is a relatively new sport, all women should practice it. It feels like the closest thing to what it would be like to fight for your life, so that you can react correctly in dangerous situations.”

4. Valentina Shevchenko

SINGAPORE, SINGAPORE - JUNE 11: backstage during the UFC 275 event at Singapore Indoor Stadium on June 11, 2022 in Singapore, Singapore. (Photo by Mike Roach/Zuffa LLC)Getty Images

UFC and MMA star Valentina Shevchenko trains 2-3 hours every day. "Fighters, they have to know how to box, have to know how to kick, how to wrestle, how to grapple, everything," she says. "They have to do it, not just okay, they have to do it in perfection. For me, martial arts, it's kind of [the] same as religion, because you have to believe in what you are doing and your temple is your dream.”

5. Cris Cyborg

Huntington Beach, CA - September 06: Bellator featherweight champion Cris Cyborg during an open workout at her Huntington Beach gym, Tuesday September 6, 2022. Cyborg will be making her professional boxing debut vs. Simone Silva on Sept. 25 in her hometown of Curitiba, Brazil. (Photo by Hans Gutknecht/MediaNews Group/Los Angeles Daily News via Getty Images)Getty Images

MMA champion Cris Cyborg says mental preparation is a big part of her training. “I believe that everything happens for a reason, so putting in the work as well just helps you in the process,” she says. “When I step into the ring, I know that I have done everything in my power to be prepared for the fight, and I give it my all. If I don’t happen to win, that’s ok too. I will see where I need to improve and continue to train on that until I am better at it, and so I am stronger for the next challenge.”

6. Cynthia Rothrock

attends 2022 DragonFest: The World's Greatest Martial Arts Expo held at Glendale Civic Auditorium on August 6, 2022 in Glendale, California.Getty Images

Veteran martial arts star Cynthia Rothrock says beginners should be prepared to put the work in if they want to succeed. “When you take a martial art, try to learn the true art and keep the tradition," she says. “Each style has something different to offer. I started at 13 years old. I had some friends in tang soo do, so I gave it a try. When I was younger, I tried everything — piano, music lessons, other sports — but the martial arts were the first thing I really stuck with… I always get nervous. It is sort of a nervous energy starting the form — but then I tune right in."

7. Gina Carano

HOLLYWOOD, CALIFORNIA - DECEMBER 16: Actress Gina Carano attends the premiere of Disney's "Star Wars: The Rise of Skywalker" on December 16, 2019 in Hollywood, California. (Photo by Ethan Miller/FilmMagic)Gina Carano

MMA star and actress Gina Carano’s favorite healthy meal is chicken and couscous with green beans. “When I’m home, I cook a lot of chicken or fish and wheat pasta,” she says. “When I was training to fight, literally all I ate was vegetables and white meat, then when I was done training, I’d go the complete opposite direction. I’m a lot more balanced now, and I feel a lot healthier. To be healthy and happy. If you take care of yourself you can take care of the people around you. We take health for granted.”

8. Carla Esparza

NEW YORK, NEW YORK - NOVEMBER 09: during the UFC 281 ceremonial weigh-in at Radio City Music Hall on November 9, 2022 in New York, New York. (Photo by Chris Unger/Zuffa LLC)Shutterstock

Carla Esparza has a scientific approach to her training and diet, and is always thoroughly prepared. “I think anyone’s perfect scenario is like, boom, you walk out, one punch, knockout,” she says. “For me, I’d definitely like a chance to display all the work that I’ve been doing. I’ve been doing a lot of work in jiu jitsu, I’ve been sharpening up my striking, so I’m hoping that I can really display that, and of course, a first-round finish would be great, but just hand up. That’s the goal.”

9. Jeeja Yanin

<> on January 27, 2012 in Hua Hin, Thailand.Getty Images

Jeeja Yanin has a dance background, and still practices for training. “I started when I was very young,” she says. “I took ballet for about eight years, and then went into Taekwondo, and I reached my second dan black belt at age thirteen. As of now, my son hasn’t quite gotten into martial arts yet, but I am encouraging him! I train for around two hours a day, and it’s a mix of martial arts and flexibility. I also like dance, as well, as it keeps you on your toes.”

10. Holly Holm

DORAL, FLORIDA - MAY 5: Holly Holm, mixed martial artist and Ultimate Fighting Championship competitor, attends the Fast X Experience at Telemundo Center on May 5, 2023 in Doral, Florida. (Photo by Alexander Tamargo/Getty Images)Getty Images

Holly Holm keeps her meals light on a fight day. “[I have a] light protein, maybe fish or chicken. I always have sweet potatoes,” she says. “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.”

11. Paige VanZant

MIAMI, FLORIDA - MAY 10: Sports Illustrated model Paige Van Zant attends SI Swimsuit On Location after party at Seaspice on May 10, 2019 in Miami, Florida. (Photo by Sergi Alexander/Getty Images)Sergi Alexander/Getty Images

Paige VanZant is careful about her diet when she is training. “Dieting is a huge part of being any sort of professional athlete,” she says. “My husband and I love cooking and we really enjoy making healthy meals together. I like to think of myself as a chef and have competed on many cooking shows. We of course have our occasional cheat day here and there. But once we have a flight scheduled it’s down to business. Then after we fight we go a little bit crazy and eat everything in sight.”

12. Miesha Tate

LAS VEGAS, NEVADA - DECEMBER 14: during the UFC Fight Pass Invitational 3 event at UFC Apex on December 14, 2022 in Las Vegas, Nevada. (Photo by Chris Unger/Zuffa LLC)Chris Unger/Zuffa LLC via Getty Images

Miesha Tate swears by red meat for energy. “I like to eat red meat—it helps me keep my iron levels up,” she says. “I also eat a lot of veggies. If you’re low on calories or missing something in your diet, you can definitely feel it when you’re pushing your body to the limits. Whatever you put into your body is what you’re going to get out of it.”

13. Joanne Calderwood

PHOENIX, ARIZONA - JUNE 11: poses on the scale during the UFC 263 weigh-in on June 11, 2021 in Phoenix, Arizona. (Photo by Jeff Bottari/Zuffa LLC via Getty Images)Chris Unger/Zuffa LLC via Getty Images

Joanne Calderwood supports her diet and training with supplements. “[For lunch] I will have Thorne’s Catalyte during training and take cod liver at lunch, which is usually the Trifecta special of the day,” she says. “Every day I do pads and our MMA pro practice. Monday, Wednesday, Friday in the afternoons I have strength and conditioning training. Saturday, I do cardio and focus on recovery. I usually have a nice meal at home – something I make in the slow cooker, usually chicken. I take a zinc supplement before bed and try to make sure I’m in bed and reading a book by 10 p.m. to get enough sleep and to wind down.”

14. Rose Namajunas

AUSTIN, TEXAS - OCTOBER 30: Rose Namajunas attends the world premiere of "Thug Rose: Mixed Martial Artist" during the 2022 Austin Film Festival at State Theatre on October 30, 2022 in Austin, Texas. (Photo by Rick Kern/Getty Images)Getty Images

Rose Namajunas believes in making her own food as much as possible. "You know, something like bread,” she says. “If you do it from scratch you have to make your own starter culture. That takes a week by itself. Then you have to add more flour and water to it over time. That takes another two weeks. So you shouldn't be eating bread every day. If you have a garden, you got tomatoes which we grew in the last camp. You could just eat those real easy because you can just pick it if you need it."

15. Jessica Andrade

NASHVILLE, TENNESSEE - AUGUST 04: during the UFC Fight Night official weigh-in at Grand Hyatt Nashville on August 4, 2023 in Nashville, Tennessee. (Photo by Jeff Bottari/Zuffa LLC)Getty Images

Jessica Andrade loves running as part of her training. “I get a rush when I’m fighting, but it was very unusual – I started to run when I moved down a weight class and got a runner’s high for the very first time,” she says. “I felt like a completely different person. Now I run every single day. It clears my head. I was so surprised how much just actual running helped my life and my well-being.”

16. Jessica Eye

LAS VEGAS, NEVADA - JULY 07: Jessica Eye poses for a portrait during a UFC photo session on July 7, 2021 in Las Vegas, Nevada. (Photo by Jeff Bottari/Zuffa LLC via Getty Images)Getty Images

Jessica Eye believes state of mind is just as important as being physically prepared. “It all starts with the way that you think,” she says. “Your eyes wake up and your brain kicks in. Right now, because I feel like I’m in a much better mental state, my weight has been great. My training has been great. I’m smiling every day. I’m doing things I used to do that made me happy, and it makes my coaches happy. When I see them smile, it gives me the power to want to keep going and keep striving.”

17. Bruna Vargas

Bruna-Vargas-mainBruna Vargas / Instagram

Bruna Vargas used her down time to keep training and improving her skills. "I was stuck in a contract with XFC for two years, waiting for a fight that never came," she says. "It was complicated because I wanted and needed to fight, but had to wait. But I kept training, working on the things I needed to improve, like jiu-jitsu, and waited for a call. I also competed in jiu-jitsu and boxing in those two years away from MMA."

18. Diana Lee Inosanto

LOS ANGELES, CALIFORNIA - NOVEMBER 01: Diana Lee Inosanto attends the opening night gala screening of Marvel Studios 'Eternals' at the 2021 Asian World Film Festival at The Landmark on November 01, 2021 in Los Angeles, California. (Photo by Emma McIntyre/Getty Images)Getty Images

Bruce Lee’s goddaughter Diana Lee Inosanto says Filipino martial arts is the bread and butter of what she does. “It was my heritage, it was my culture,” she says. “So as a little girl, my father said not only do I want you to learn how to defend yourself as a woman, or as a little girl at the time, but I also just want you to be proud and know your heritage, know your culture.”

19. Tatiana Suarez

LAS VEGAS, NEVADA - FEBRUARY 25: backstage during the UFC Fight Night at UFC Apex on February 25, 2023 in Las Vegas, Nevada. (Photo by Mike Roach/Zuffa LLC)Getty Images

Tatiana Suarez is diligent about her diet and hydration. “I stay on a strict diet, and I train four to six hours a day,” she says. “I always make sure I’m fully hydrated before going into a practice. My favorite drink is BODYARMOR LYTE because it has electrolytes, is high in potassium and is low in sugar and calories, and nutrition and hydration is something that's important in fighting.”

20. Jinh Yu Frey

LAS VEGAS, NEVADA - NOVEMBER 05: during the UFC Fight Night event at UFC Apex on November 5, 2022 in Las Vegas, Nevada. (Photo by Mike Roach/Zuffa LLC)Mike Roach/Zuffa LLC via Getty Images

Jinh Yu Frey stays focused on her health and training even when she isn’t fighting. “When I'm not fighting I [train] 4 times a week,” she says. “I’ll go to the classes at my jiu jitsu gym and do like 40 minutes of rolling and technique work but then I will also do wrestling or situational drills in the cage. A lot of times there’s fights about to happen so I'm always helping them get ready in the cage and do rounds with them. I always eat healthy, so I always try and keep lean—I don’t have a lot to lose but I do extra cardio and cut out dairy products and cheese which are high in fat, and cut down on portions too.”

Lola.Vice
Valerie Lourdes/Instagram
FACT CHECKED BY Alberto Plaza

Lola Vice, also known as Valerie Loureda, is a wrestler with WWE. She performs with the NXT brand and is a member of the American Top Team. Loureda shared a stunning new set of photos and a video on Instagram this week. In it, she enjoyed a vacation in Miami. Loureda posed in a pink swimsuit on a jet-ski. Loureda captioned the post, “I do whatever I want, I get whatever I want.” How does she stay so fit? Read on to see 5 ways Valerie Loureda stays in shape and the photos that prove they work.


1. She Boxes

Loureda has to stay in fighting shape for her matches. One thing she likes to do is box. She shared this video on Instagram of herself training at the gym. Physical therapist, James Edwards, DPT, told The Cleveland Clinic that boxing is a great workout. “Boxing combines punching drills and conditioning exercises that can improve your heart health, strength, endurance, balance and coordination,” Dr. Edwards says. “It can also reduce stress, anxiety and depression and improve your confidence and overall well-being.”

2. She’s Committed

Loureda is committed to her wellness routine. She shared her secrets with Muscle and Fitness. “I’m very big on my routine with my vitamins, my supplements and, and my nutrition. So I do eat healthy, and I don’t eat a lot of carbs. But if there’s something I’m very disciplined with, it’s my vitamins and my blood work is really important to me. Every day I work out, and after every workout I use Vital Performance Recover. I love guava lime— it reminds me of Miami. After every training session, I always do that to make sure I’m good for the next one. You know, it really helps my body and my recovery. The amino acids, and everything has been amazing for, for my training.”

3. She Works Her Legs

Loureda has amazing legs and she makes sure to take care of them. She shared some of her favorite lower body workouts in this Instagram video. In it, she is seen doing squats with punches and weights and donkey kicks with a kettlebell. Loureda captioned the post, “Winter in Miami.”

4. She’s Proud Of Herself

Loureda is proud of herself for going after her dreams. She talked about this in an interview with Busted Open Radio. “I cry a lot thinking about this but, I’m proud of myself for following my dreams and my passion. I remember being little and looking myself in the mirror being like, ‘God put you in this world to be something big.’ I never cared about partying, I never cared about boyfriends or friends or none of that. All I ever cared about was my career, and I’m not gonna lie, when I decided to sign here from MMA, I was like, ‘Did I make the right decision?’ I took a big leap of faith in myself and I’m just very proud of myself because I’m a go-getter and I don’t let anything stop me and I’ve put myself in that gym for a year-and-a-half, the first one there, the last one to leave, doing everything extra so no one can say anything was ever handed to me.”

5. She Ignores Other’s Opinions

Loureda tells Muscle and Fitness that she doesn’t care what people think about her. “I would say don’t listen to what anybody has to say about you, because you have to be yourself and stay true to yourself in order to be recognized by the world. And if I would have listened to what anybody said about me, I wouldn’t be in the position where I am now. And just because I don’t look like I’m the stereotype in my sport doesn’t mean I don’t have the same level and the same talent. So I would tell girls to stay true to themselves. Be yourself, and work a hundred times harder than everyone else in your career. Stay true to your passion and just grow and shine—don’t let anybody tell you otherwise.”

Fitness

Sharvari's Beach Workout is Hardcore Tire Training in Black Outfit

Discover how rising star Sharvari dominates the fitness game with strength training, yoga, padel, boxing, and running.

Sharvari's Beach Workout is Hardcore Tire Training in Black Outfit
Prodip Guha/Getty Images

Sharvari isn’t just making waves in the film industry—she’s dominating the fitness game too. Known for her roles in Munjya, Maharaj, and Vedaa, the rising star proves that strength and discipline extend far beyond the big screen.
In her latest Instagram post, Sharvari showcased her grit with a hardcore beach workout, flipping a massive tire in the sand. Dressed in a sleek black workout set, she didn’t just make the workout look effortless—she made it look empowering. Adding a playful pun to her caption, she wrote, “Never tyre’d of a good beach workout.”
So, how does she stay in such incredible shape? From strength training to boxing, here’s a look at her go-to fitness moves.

She Strength Trains

In her Instagram post, Sharvari is seen doing a strength training exercise. The Mayo Clinic says that strength training has a lot of benefits. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

She Does Yoga

Sharvari shares a lot of her favorite workouts on Instagram. One thing she likes to do is yoga. Sharvari posted this video of herself doing poses on her page. John Hopkins Medicine states that yoga is very beneficial. “Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.”

She Plays Padel

Sharvari likes to play padel to keep herself in shape. She shared this set of photos on Instagram of herself on the court. Playing padel has a lot of health benefits. Everybody Health & Leisure says, “It improves cardiovascular fitness, helps to build strength and endurance, enhances coordination and promotes overall physical and mental well-being. Not to mention, it’s a fantastic way to burn calories.”

She Boxes

Another thing that Sharvari does to keep herself in shape is box. She first picked this up when training for the film, Vedaa. She shared this set of photos on Instagram of herself punching a bag. Sharvari captioned the post, “BEAST MODE on for Vedaa! ⚠️☠️🥊 Took up boxing to become Vedaa... Now I am ready to pack a punch or be strong enough to take a brutal beating 💪#Vedaa coming to a theatre near you on August 15th.”

She Runs

Sharvari likes to run to keep herself in shape. She shared this set of photos on Instagram of herself running on the beach. She captioned the post, “Decided to seas the day!” Better Health says that running is very beneficial. “Regular running or jogging offers many health benefits. Running can: help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of kilojoules, help maintain a healthy weight.”

Natasa Stankovic in Two-Piece Workout Gear Shares "Wednesday Challenge"

Stankovic shares her go-to workout moves, from squats to lunges, cardio, Pilates, and strength training.

Entertainment India - March 2023
Prodip Guha/Getty Images

Natasa Stankovic isn’t just a content creator—she’s a fitness inspiration. Known for sharing intense workout sessions on Instagram, she keeps her followers motivated with creative exercise challenges and dynamic routines.

In her latest post, Stankovic teamed up with Aleksandar Illic for a lower body blast, pushing through variations of squats and lunges. Dressed in a sleek two-piece workout set, she captioned the session, “Wednesday challenge,” proving that fitness is all about consistency and fun.

So, how does she maintain her lean, strong physique? From strength training to Pilates, here’s a look at Stankovic’s go-to workout moves.

She Does Squats

Stankovic does squats to keep herself in shape, as you can see in her Instagram video. Piedmont says that this exercise has a lot of health benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do. Although the movements appear relatively simple, squats can take time to master. Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center, says practice will pay off…Hardwick explains that squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

She Does Lunges

Stankovic is also seen doing lunges in her Instagram video. The Mayo Clinic reports that lunges are very beneficial to do. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

She Does Cardio

Stankovic likes to do cardio workouts to keep herself in shape. She shared this video of herself doing fast box jumps in different directions on Instagram. Stankovic captioned it, “Morning cardio challenge.” Cardio exercises have a lot of benefits. The Cleveland Clinic says, “When you work your heart and other muscles of your body during cardio exercise, this increases oxygen supply to your whole body, allowing all muscles to work harder and more efficiently. Over time, regular cardio exercise allows your muscles to adapt to an increased workload, making regular activities seem easier.”

She Does Pilates

Stankovic shares a lot of her favorite workouts in an Instagram story highlight. In some of the stories, she is seen doing Pilates exercises on a reformer. Pilates is very beneficial. The Cleveland Clinic says, “One of the reasons Pilates is such a good workout is that it specifically focuses on building core strength.”

She Strength Trains

Stankovic likes to strength train to keep herself in shape. She shared this Instagram story of herself using dumbbells. ACE Fitness says that strength training and using weights has a lot of health benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

Kim French in Two-Piece Workout Gear Shares "Real Results" Workout

Learn how she sculpts her powerhouse physique with deadlifts, lunges, squats, and more.

Kim French is more than just a personal trainer—she’s a fitness coach who empowers thousands through her Believe App and Instagram workouts. Known for her structured, effective home training plans, she proves that you don’t need a gym full of heavy weights to build serious strength.

In a recent Instagram post, French shared a glimpse of her at-home training, reminding followers that smart training delivers "REAL results." Rocking a sleek two-piece workout set, she showcased some of her go-to exercises, emphasizing that with the right strategy, anyone can see progress.

So what’s in her routine? From deadlifts to hip thrusts, here’s how French sculpts her powerhouse physique.

She Does Deadlifts

French is seen doing deadlifts in her Instagram post. This exercise has a lot of benefits. NASM says, “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

She Does Lunges

Another exercise that French is seen doing in her Instagram post is lunges. NASM says that they are very beneficial. “The lunge is a versatile, simple and effective movement for lower body training. Various positions, planes of motion and speeds can all yield different training adaptations for the exerciser. Lunges are the gift that keeps on giving!”

She Does Squats

French is seen doing squats in her Instagram video. According to The Cleveland Clinic, squats are very beneficial. “Here’s a quick look at the many benefits of squats, also known as bodyweight squats or air squats: Works major muscle groups. Burns calories. Strengthens your core. Improves lower body strength. Enhances stability and balance. Betters your posture.”

She Does Hamstring Curls

French is seen doing hamstring curls in her Instagram post. According to The Mayo Clinic, hamstring curls are very beneficial. “The seated hamstring curl is an exercise you can do with a weight machine to work the muscles in the back of the thigh. As the name implies, the seated hamstring curl targets the hamstring muscles here in the back of the thigh. Strong hamstring muscles help to protect your ligaments in the knee.”

She Does Hip Thrusts

French shared this video on Instagram of herself doing hip thrusts. She captioned it, “Hip Thrusts are no doubt one of the best exercises for building your Glutes but of course with any exercise, the form has to be correct for you to see the maximum benefits…✖️ Feet too far forwards will engage your hamstrings more ✖️ Feet too close to you will engage your quads more ✔️ Feet placed so your calves are vertical will engage your glutes more.”