Tracy Cortez In Black Workout Gear Shares Intense Training Routine

MMA fighter Tracy Cortez is giving fans a sneak peek at what her exercise routine looks like, and it’s (obviously) hardcore. Cortez, 30, shared a video reel of herself wearing black leggings and a matching sports bra, going through an intense training regimen which included cardio, boxing, and lifting heavy weights. “Cookin’ ⏱️❤️‍🔥☝🏽🙏🏽 ,” she captioned the post. “My future champion ❤,” a fan commented. Here’s how Cortez stays fit, focused, and always grateful with both each win and each loss.

1. She Lifts Weights

Cortez lifts heavy weights as part of her training, which is beneficial not only for athletic regimens but for regular workouts too. “A regular and appropriately designed strength training program is an important part of a healthy lifestyle for women of all ages and stages of life,” says Nicole Golden, CES, FNS, BCS, CSCS, via NASM.org. “Resistance training has the power to strengthen our muscles, bones, metabolic systems, and psychological well-being and help us achieve our more aesthetic fitness goals.”

2. She Practices Gratitude

Cortez is grateful and motivated every day for what she has achieved. “People know your name, not your story. They’ve heard what you’ve done but not what you’ve been through- so take their opinions of you with a grain of salt. I know who I am 💕A woman of integrity, of class, and most of all, a woman of heart. My intentions will always be pure, and that is all the peace of mind I need! In the end, it’s what you think about yourself that counts🩷🌸😊🫶🏽 keep your intentions pure & watch how the blessing start to rise,” she captioned an Instagram post.

3. She Loves the Beach

Cortez is happiest out in the sunshine, relaxing on the beach. “The color blue has a calming effect on people and can put our minds in a meditative state,” says UPMC HealthBeat. “The ocean and its surroundings can change our brain waves to a more calm, relaxed mindset. The health benefits of sea water and ocean air also calm our brains by providing negative ions — oxygen ions with extra attached electrons. The sound of the waves crashing on the beach also contributes to the strengthening and healing of the brain.”

4. She Jumps Rope

Cortez jumps rope as part of her training, a great cardio exercise that burns lots of calories and builds strength. “Strength-training workouts that alternate between different muscle groups can increase heart rate and provide a cardiorespiratory benefit,” says Pete McCall, MS, CSCS, for Ace Fitness. “Adding one or more jump-rope stations to a circuit is an easy way to increase the intensity of the overall workout.”

5. Strength From Adversity

Cortez has struggled through grief and setbacks throughout her life, and says it makes her even stronger. “I’m not scared of anything,” she told Live Fit Apparel. “The only thing I’m scared of is failing in life, and even then I know for me to be happy with my success I have to fail. I question everything, I overthink everything, but something that always keeps me grounded is I already went through the worst moments of my life. Five minutes of pain? It’s good. That’s what keeps me going.”

Tracy Tutor, a well-known real estate agent and TV personality from Million Dollar Listing: Los Angeles, is passionate about staying fit and prioritizing her health. In a recent Instagram video, she shared her thoughts on work ethic and consistency, stating, “You can fake a lot of things in life, work ethic is not one of them.” Tracy, who is dedicated to putting in the hours both in her career and workouts, uses fitness as a tool for success and maintaining balance in her life. Her workout routine includes strength training, cardio, and lower-body exercises, proving that her commitment to staying strong reflects her approach to her overall well-being.

1. She Works Her Legs

In her Instagram video, Tutor is seen doing lower body workouts. Specifically, she is seen doing donkey kicks and diagonal leg lifts. Leg workouts have a lot of benefits. Piedmont reports, “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance.”

2. She Works Her Abs

Tracy Tutor/Instagram

Tutor is seen doing ab workouts in her Instagram video. She is seen doing bicycle crunches and holding a plank. Ab workouts are extremely important. The Mayo Clinic states, “Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities.”

3. She Uses Weights

Tutor loves to strength train to stay in shape. She talked about this in an interview on The Daily Dish. "Over the course of the last several years, I've been working out a lot, changing my eating habits, but I think the most important thing that I have done that has changed my body is definitely strength training. As women, we never wanna lift heavy weights because we were told for so long it was gonna make us bulky. It is the polar opposite of that.”

4. She Prioritizes Health

Tutor opened up about prioritizing her health in an interview with Camille Styles. “During Covid, my biggest lesson was learning to prioritize my health. I’m getting to the age where it’s extremely important to get enough rest and make sure I get truly restorative sleep so that I can be effective throughout the day. I haven’t nailed all the perfect habits–I know I should be turning off my phone well before bedtime–but I’m working on it!”

5. She Does Fat Burning Cardio

Tutor makes sure to do cardio workouts. However, she tells Camille Styles that she has changed what cardio she does. “When I was younger, I focused on more intense cardio–I thought it was about going as long and hard as possible. As I’ve gotten older, I’ve learned to focus on more fat burning and moderate intensity cardio–this allows me to eat what I want, drink what I want, and feel good in my body. It also keeps me from injuring myself or burning out, so that I can rebound and stay consistent, rather than hitting these intense physical peaks and valleys.”

Madeline Custer, a dedicated fitness expert and influencer, is all about quality workouts and balanced nutrition. Recently, she shared a video on Instagram of her favorite core exercises, encouraging her followers to try moves like Superman, butterfly sit-ups, and dead bugs. “If #weeklymovesworkouts is your program of choice, you’ll be seeing this one in tomorrow’s workout,” she captioned, sparking excitement for the next session. Custer’s approach isn’t just about working hard—it’s about working smart, whether she’s focusing on deep core exercises or fueling up with protein-packed meals. Here’s a closer look at the habits that keep her in peak form.

1. She Does Core Workouts

In her Instagram post, Custer is seen doing core exercises. The Mayo Clinic says that it is extremely important to do workouts like these. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities.”

2. She Focuses On Quality Workouts

Madeline Custer/Instagram

For Custer, working out means quality over quantity. Especially when it comes to core workouts. Custer talked about this in her post’s caption. “Once upon a time, I would train core up to 3 times a week. I’d do so many different exercises and often with very little intention or rationale behind my sessions. I now solely focus on deep core exercises and do less than half the amount I used to and place the majority of my focus on properly engaging my core during OTHER LIFTS 💪🏽”

3. She Does Workouts Until She Can’t

Custer shared her secrets to building muscle in the caption of this Instagram video. She says that she does some workouts until she can’t anymore. “Take your sets close to muscular failure! If it’s a well selected exercise that you have a good mind to muscle connection with, the rep range can vary a bit and still be effective! Combine the weights YOU have + number of reps it takes you to get to failure and the stimulus has been achieved ✅”

4. She Strength Trains

Madeline Custer/Instagram

In the previous Instagram video, Custer is seen using dumbbells. Strength training has a lot of benefits. ACE Fitness says, “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.”

5. She Eats Enough Protein

Custer makes sure to incorporate protein into her diet. She shared this video on Instagram of herself making chicken salad. Custer captioned it, “BUSY GIRLS NEED PROTEIN. LIKE THE POST ❤️and comment ‘LUNCH’ 🍗for the recipe that has been making my weekends so easy and delicious with a fall twist!….But mostly, 130-140 grams of protein clicks away so fast when you have a plate template in mind. Mine is usually 25-30% lean protein, 25-30% complex carbs, then almost the rest of the plate with fruits and veggies with some awesome supplementary fats taking up about 15%. Back to chicken salad — thanks @erinliveswhole for the classic version that I’ve tweaked a bit! — I’ve been eating with pop corners chips, on Hawaiian rolls, rice cakes, by the spoonful.”

Tracy Cortez is giving her followers a little big of her energy in her swimsuit. The UFC fighter shows off her fit and fabulous figure in a swimsuit via one of her latest Instagram Reels, a “recap” of a recent getaway. “BIG sagittarius energy,” she captioned the post. How does she stay so fit? Read on to see 5 ways Tracy Cortez stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Is Inspired and Motivated By Her Late Brother

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Tracy’s brother, Jose died of germ cell cancer, and he inspires her to fight. "Every time I feel tired or I feel fatigued or I question anything, I think like, damn, my brother fought with cancer in his heart and he didn't give up," she told ESPN. "He fought through it. I'm perfectly healthy. I'm more than capable to do what I'm doing. This is easy work. That's a huge motivator for me."

2. She Uses a “Data Driven” Fitness Program

Tracy works hard. She trains at Neuro Force One, a "data-driven" program incorporating nutrition, strength-and-conditioning, and mental training. "Just body-wise, I'm a lot stronger, I'm a lot more explosive," she told ESPN.

3. She Does Breathing Exercises

"Mentally, I'm able to calm myself down. They have me doing breathing exercises and calming my heart rate. There's so much science behind the training. Instead of always going hard, they say train smarter and fight stupid. So when we're in the fight, we're fighting. There's a plan behind it, but you're going in there to fight. When you train, you're not training to hurt yourself every day. We're training a lot smarter than what I normally would,” she told ESPN.

4. She Is Open About Her Mental Health

Tracy has opened up about her mental health on social media. “I want to be very vulnerable but I also — to a certain extent because social media knows how to tear people down,” she said in one of her Instagram Stories. Instagram Stories. She added that she hadn’t been sharing a lot, as she is in a “season” of healing. “I’m healing and I’ve been going through it on a personal level. I’ve been healing and accountability is a hard pill to swallow and a lot of people aren’t able to take accountability of their actions. You know, it’s always east to find the easy way out, excuses, you know? And I’m changing everything that I thought I was once. I’m trying to become a better person. I’m trying. Not that I was bad, but I’m trying to move intentionally, I’m trying to move purely.“I’ve been going through it since August,” she continued. “I went through my camp extremely depressed. I went through my camp, despite how my mental state was, I still gave it 110 percent. I showed up and it was hard. Everyone around me in my circle saw, and getting pulled out the way that I did, hurt me. It broke me because we give everything. We leave it all. We give everything that we possibly can and we leave it all, every ounce of us in every session. I feel like training camp really takes a toll on me, and I think every fighter to a certain level can relate, spiritually, physically, obviously mentally, it takes a toll on us. And I gave it all. I gave it all I had and not fighting has kind of left me a little lost. But I’m okay. I’m keeping myself healthy. I’m making my mental state, my state of mind, my mental health, I’m making it a priority.”

5. She Lifts Weights

Tracy trains hard at the gym, lifting heavy weights. “It's Monday my people ❤️ 🔥💪🏽😍 I can't emphasize how excited & ready I am to hit the gym & get back to work!!! I send you my energy so you give it 100 💫💪🏽😘🎶 good vibes que🏽 PURE GOOD VIBES HERE!!” she captioned a recent post.

Kirsty Godso is sharing a killer workout with her followers – in her workout gear. In a new social media post the fitness trainer flaunts her amazing body in a two-piece exercise set during an intense workout session. “You and who?! Save a friend from a sleep in and get this workout in together!” she captioned the Instagram video. How does she approach diet, fitness, and self-care and what is the workout? Here is everything you need to know about her lifestyle habits and details on how to do the workout yourself.

1. Keto Eating

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Kirsty doesn’t like the word diet. “I talk about food as food and what we eat to fuel our bodies. To me, it's so much more important to be in communication with your body, paying attention to how what you're eating makes you feel. For me, that happens to be a high fat, ketogenic style of eating,” she told Well + Good. “The first time I started eating this way was seven years ago. I was 22 and working with a trainer who put me on a 21-day ketogenic eating plan. For the first four days, I felt so tired and grumpy. Cutting out fruit was really hard for me and I also had a pretty bad obsession with gummy candy. Giving that up was hard. But I stuck with it and a week into my newfound eating plan, I felt a huge shift in my body—I felt amazing. ‘Wow, I am never going back,’ I thought. And I haven't. I'm less strict now—I eat fruit sometimes—but most of the foods I cut out, like rice, I just never added back in because I realized that I not only didn't need them, but I felt so much better without 'em.”

2. Here Is What She Eats in a Day

Kirsty Godso/Instagram

Kirsty detailed her diet to Women’s Health.

Breakfast: “To keep me going in the morning, I make a protein shake at home before I fly out the door,” she said, revealing the recipe:

✱ Whey protein isolate

✱ Frozen blueberries

✱ Lucuma powder

✱ Collagen powder

✱ Bee pollen

✱ Ice

✱ Water

Lunch: “My lunch consists of vegetables and protein – either eggs, chicken or ground turkey. Preferably I’ll make my lunch, but if I can’t get home, I have some favourite spots around the city,” she added. Her go-to meal is:

✱ Rocket

✱Avocado

✱ Chicken

✱ Heirloom tomatoes

✱ Beetroot

✱ Chilli

Dinner: “I love to wind down at the end of the day by cooking my own dinner. I’m pretty routine with my eating and interchange between ground turkey, salmon or chicken for my protein, then pair it with an array of vegetables,” she continued, listing the veggies:

✱ Grilled broccoli

✱ Rocket and kale

✱ Avocado

✱ Asparagus

✱ Heirloom tomatoes

✱ Activated pumpkin seeds

✱ Butternut pumpkin if I feel like something a bit more filling

3. Strength Training and HIIT

“The classes I teach are primarily high intensity, but when it comes to training myself, I do a lot of strength training and conditioning with bursts of HIIT,” she told Well + Good about her approach to fitness. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

4. Restorative Exercise

“I also tend to my body with more restorative workouts, like Pilates and yoga. When you're training all day, it can actually feed into imbalances and you can set yourself back. It's super important to focus on alignment, too,” she added to Well + Good. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

5. Her New Workout

Here are the details about Kirsty’s new workout:

10x single bent leg hip thrust (each leg)

10x tricep extension with heel tap to crunch

10x single arm press with opp leg extension (each arm)

10x lateral lunge to clean (each leg)

“Recover 60 seconds,” she says, adding that you should “repeat for 3 rounds total.” After, do the curve treadmill (or regular treadmill) relay with your friend, “30 seconds fast paced run -> switch with your friend & you recover” for a total of 3 rounds, followed by 10 to 20 minutes on the StairMaster. “Please start with a dynamic warmup and activation,” she continued.