Rayna Vallandingham Swears By These 5 Habits to Stay Fit for "Cobra Kai"

Considered one of the greatest female fighters, Ronda Rousey is a record-setting trailblazer who paved the way for other women entering mixed-martial arts. Throughout her career, the 36-year-old won a bronze medal in judo during the 2008 Beijing Summer Olympics, became the first woman to be inducted into the UFC Hall of Fame and was named the first-ever UFC Women’s Bantamweight Champion upon her arrival. Rousey is no longer in the ring but is highly regarded as a ruthless fighter who showed no mercy on her opponents. The mother of one is focusing on her family and her sustainable farm, but keeps up on her workouts. Here's how Rousey stays in such great shape. Read on.

1. She Believes in Eating Meat in a Responsible Way

In 2017, Rousey and her husband, Travis Browne, started Browsey Acres, a farm in Oregon. The two wanted to live a more sustainable lifestyle and believes in treating animals in an ethical way that includes a healthy diet. "We believe the highest quality life for our animals yields the highest quality product," she wrote on Instagram.

What the Expert Says: ACE-certified trainer and nutritionist Mary Sabat MS, RDN, LD tells us, "Eating meat that is raised in a responsible and sustainable manner, such as the way Ronda Rousey and her husband cultivate cattle on their farm, can offer several benefits:

--Sustainability: Sustainable farming practices aim to minimize environmental impacts. By raising cattle in a responsible way, they can reduce greenhouse gas emissions, preserve natural habitats, and protect water resources.

--Animal Welfare: Humanely-raised cattle often enjoy better living conditions, and access to pasture, and are treated with respect and care. This not only aligns with ethical concerns but can also result in healthier and happier animals.

--Nutritional Quality: Grass-fed and pasture-raised cattle can produce meat that is generally leaner and has a healthier balance of fats compared to conventionally-raised counterparts. This can result in meat that is higher in essential nutrients like Omega-3 fatty acids.

--Taste and Quality: Cattle with high-quality genetics, such as Wagyu, are known for producing exceptionally tender and flavorful meat due to their marbling. This can lead to a more enjoyable culinary experience.

--Local Economy Support: Supporting local farmers like Ronda Rousey and her husband can help stimulate the local economy, create jobs, and promote community development.

--Reduced Use of Antibiotics and Hormones: Responsible farming practices may reduce the need for antibiotics and hormones in livestock, which can be a concern in conventional farming due to potential health risks and antibiotic resistance.

--Biodiversity: Sustainable farming often promotes biodiversity by maintaining diverse ecosystems and preserving open spaces. This can have positive ripple effects on local flora and fauna.

--Long-Term Viability: Farms like the one Ronda Rousey and her husband operate to focus on preserving traditional and valuable genetics, which can help maintain the genetic diversity of cattle and ensure the long-term viability of this livestock.

I always say that you are what your meat eats so eating meat raised without hormones, antibiotics, in a loving condition (less stress hormone produced by the animal), and without GMO feed means that your body is not eating, getting that into your system. This is a far superior way to enjoy meat in your diet."

2. She Does Stationary Split Lunge with Leg Resting on a Bench

Ronda Rousey/Instagram

Throughout her time in the ring, Rousey has suffered injuries and back in March, she shared how she's recovering. "How do you train with no ACL or cartilage in your right knee as well as a fractured radius? Focus on what you CAN do – I have some of the most versatile training routines on earth, I need to do PT, build strength, retain flexibility, and train technique across multiple disciplines – sometimes all in a single session," she wrote on Instagram. "After over two and a half decades of combat sports training – the smallest misstep could result in surgery," she added. One way she pushed through her recovery is with stationary split lunges with one leg resting on a bench.

What the Expert Says: "The stationary split lunge with one leg resting on a bench, followed by a little hop, benefits Rousey with her knee and wrist limitations by providing a lower-impact leg workout," Sabat explains. "This exercise helps maintain and improve leg strength while reducing stress on her injured knee. The added little hop adds an explosive element, aiding agility and power development without excessive strain on her joints. Additionally, by isolating one leg at a time, she can address strength imbalances caused by her injuries, ensuring balanced muscle development and stability."

3. Side Lunge with Knee Lift

Ronda Rousey/Instagram

Another workout Rousey does to stay in shape is side lunges with a knee lift.

What the Expert Says: "Side lunges involve stepping to the side and bending one knee while keeping the other leg straight," Sabat states. "Adding a knee lift after each side lunge helps work the hip abductors and improve balance. It's a lower-impact exercise compared to traditional lunges or squats, which may be easier on her knee."

4. Uphill Running

Ronda Rousey/Instagram

In the video where Rousey explains she has no ACL or cartilage in her right knee, she shows a variety of exercises she does including running uphill.

What the Expert Says: "Running uphill is a cardiovascular exercise that can provide a challenging workout while minimizing the impact on the knee," says Sabat. "It's a way for her to work on her cardiovascular fitness without putting excessive stress on her damaged knee joint."

5. She Also Focuses on Her Core

In another video from earlier this year, Rousey shows how she gets her killer abs.

What the Expert Says: "She does some V-up abs as an abdominal exercise that involves lying on the floor and lifting both the upper body and lower body simultaneously, forming a "V" shape with the body," Sabat explains. "This exercise targets the rectus abdominis and hip flexors and can benefit Rousey in several ways:

--Core Strength: V-up Abs is excellent for building core strength, which is essential for overall stability and injury prevention.

--Balancing Muscular Development: Focusing on core exercises like V-ups can help maintain a balanced level of muscular development when other exercises may be limited due to injuries.

--Reduced Impact: Since V-up Abs is a floor-based exercise, it places minimal strain on the knees and wrists, making it a suitable choice for someone with these specific limitations."

Sabat adds, "In summary, Ronda Rousey's workout routine appears to be designed to maintain her overall fitness and conditioning while considering her knee and wrist injuries. The exercises she's chosen focus on lower-impact movements, balance, stability, and core strength to support her athletic performance and injury recovery."

1. Whole Foods and Yoga

Hannah-Kim has a holistic approach to health and beauty. “I’m very careful with what I eat,” she told New Beauty. “I think that I’m not manic, but I’m very much a ‘whole foods’ kind of person. I don’t drink alcohol, I drink a lot of water and tea. I’ve been doing yoga for over 10 years now and that’s really the foundation of my health truly.”

2. Muay Thai Training

Hannah-Kim has a martial arts background, which helped with her Cobra Kai stunt work. “I wasn’t trained in karate, but I had trained in Muay Thai, which is Thai kickboxing,” she told HollywoodLife. “That’s very intense. I was definitely sort of mildly confident going into the training. I have a bit of a background in dance. I do a lot of yoga. I’m pretty athletic. So I thought that I would be able to handle myself, but the training was full on. The stunt team is no joke.”

3. Role Model

Hannah-Kim is proud to represent strong Asian women on screen. “When I was younger, I don’t remember anybody that looked like me on Australian television,” she told KTLA. “I never really stopped to dwell on it, to be honest. Now, thinking about young Asian girls that are going to watch this show and, sort of, be inspired by the fierceness and the strength- I just feel very lucky to be a part of a show that’s as impactful and far-reaching as Cobra Kai.”

4. SPF 50

Hannah-Kim wears SPF 50 every day. “When people show me their sunscreens and they’re like, ‘Oh, this foundation has SPF 25,’ I’m like, ‘Oh, bless your heart.’ It’s 50 or nothing!” she told New Beauty. “I carry a sun stick, and I have a wide array of hats that I will wear. I’m just doing my best to protect myself from the almighty sun. I’m not a dermatologist, so you don’t have to listen to me. All I know is that I bow at the altar of SPF.”

5. Massage Obsessive

Hannah-Kim says massage is her favorite thing in the world. “I would say the Raven Spa in Santa Monica is an old favorite of mine,” she told New Beauty. “That’s a classic West Side joint. People from the cast know this—wherever I am, you can always rely on me to give you a recommendation for a good massage therapist. It’s the first thing that I look for, especially if the job is so physical. Especially in Atlanta, where we were doing so much stunt fighting and training. It was crucial to me for recovery. I was passing out the number of my therapists to the rest of the cast, and so everyone was staying in good shape. I always know what’s up with the spas.”

Indian actress Sara Ali Khan is giving her 45 million Instagram followers a look at what a typical core workout looks like. Khan, 28, shared a video of herself wearing green shorts and a sports bra, doing slow, controlled abdominal exercises on a Pilates reformer machine. “Start your day right, hold your core tight. I shall invest in some more gym wear soon! Till then I’m more than happy in my green,” reads the text over her post. Khan famously lost almost 90 pounds through diet and exercise—here’s how the star keeps it off and focuses on her health.

1. Her Fitness Goals

Khan changes up her fitness goals depending on her work—for example, having to look a certain way for a certain role. “But my fitness endeavor started before the realization that I wanted to become an actor,” she told Elle India. “My fitness goal is to wake up every morning and get in at least an hour of some form of exercise so I am a stronger and happier version of myself. I think the hormones that one has going after a good workout and just the feeling of satisfaction and conviction in yourself after a good workout is irreplaceable. That feel-good-serotonin that just rushes through your body is my goal.”

2. Moody Day Workouts

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Khan does specific workouts to lift her mood when she needs a boost. “Usually a swim or a boxing session helps,” she told Elle India. “But if it's an extremely low day, and then I think a piece of chocolate that guilts me into working out even harder the next day keeps me going.”

3. 90-Pound Weight Loss

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Khan lost almost 90 pounds and transformed her life. “My weight loss journey has been a profound learning experience, unveiling crucial insights into wellness and self-care,” she told Lifestyle Asia. “The massive impact nutrition has on overall fitness has been my key takeaway from my journey. It is rightly said beauty truly begins in the kitchen. I have come to appreciate the nourishing power of natural ingredients for nurturing my skin from within.”

4. Yoga, Meditation, and Self-Care

Khan has a holistic approach to health and beauty. “I think beauty tips are very subjective because it depends on how comfortable you are with the products you use,” she told Lifestyle Asia. “But for me a couple of these things are essential on a daily routine basis – a good, nourishing shower gel with skin conditioners, an effective sunscreen and lots of water throughout the day. I usually keep an hour in the day to meditate or practice yoga which also lets me unwind and relax.”

5. Her Fitness Advice

Sara Ali Khan/Instagram

Khan has good advice for fitness beginners. “Don’t get disappointed if you don’t see immediate results, anything worth it takes time,” she told Elle India. “Look good, feel good, work harder—I work out better when I look better so dress for yourself in the gym. Set a weekly target for yourself with a reward system, so you can keep going. Working out is just half the battle, eating right is as important. Change up your routine; body, mind and souls enjoy variation in workout!”

MMA fighter Paige VanZant is used to dealing with heavy weights—but even though she makes it look effortless, her training is seriously intense. VanZant, 30, shared a video of herself wearing brown shorts and a black sports bra, pushing a very heavy sled across the gym with a smile on her face. VanZant is open about the incredible discipline it takes to train like an athlete and prepare for fights—here’s what her diet, fitness, and training routine looks like, and her best advice for anyone who wants to be strong.

1. She's Dedicated to Her Regime

VanZant is strict and dedicated to her workout regimen. “I’m in the gym every day twice a day,” she told Women Fitness. “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.”

2. Fighting Diet and Cheat Days

VanZant is careful about her diet, but makes a point of making her healthy food as delicious as possible. “Dieting is a huge part of being any sort of professional athlete,” she told Women Fitness. “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.”

3. Intense Training and Relaxing Workouts

VanZant is active even on her “off” days, going on hikes to relax. “Every day is different, it depends on what day of the week it is,” she told Vogue. “We have lots of classes, wrestling, jujitsu. I do a lot of Pilates, yoga, CrossFit as well. I also try to include one relaxing workout through the week like hiking. When I gear up for a fight I try to cut out a lot of the fun outdoorsy workouts and do a lot more training in the gym. I do more cardio, and I run a lot if I can. I do a lot more sparring and more combat throughout the week.”

4. Fitness Goals

VanZant advises anyone wanting to get fit to start slowly and set realistic goals—you don’t have to work out like an MMA fighter to reap the rewards. “Just taking a cardio kickboxing class [can be helpful],” she told Vogue. “You can go into a gym and it’s all cardio-based and you get to learn a little bit of self-defense as well. When I started MMA, I got into the best shape of my life.”

5. Dancing With the Stars

VanZant loved her stint on Dancing With the Stars, as she has a background in dance. “Competing on Dancing With the Stars by far was one of the greatest experiences I have been able to take part in because of my successful MMA career,” she told Women Fitness. “I actually grew up dancing and had been away from it for the past 10 years. Being on the show helped me get back in touch with my roots. I absolutely loved my partner Mark Ballas. We are still very good friends and chat every now and then. I would love to be able to compete on the show one more time and redeem myself and my second place trophy. As a professional fighter I really want that first place win.”