UFC Star Tracy Cortez In Workout Gear Says “Welcome To My One-Woman Show”

UFC star Tracy Cortez has always been a force to be reckoned with in the ring, but now she’s even more focused and dedicated to the fight. Cortez, 30, shared pictures of herself wearing purple shorts and a white sports bra, lifting heavy weights at the gym. She also shared an image with the text “Welcome to my one-woman show, where you watch me do whatever I want.” Cortez overhauled her entire training and fighting regime over the last year and feels stronger than ever—here’s how she did it.

1. Training In Brazil

Cortez went to Brazil in 2023 to take her fighting to the next level. “I’ve been working on everything. Mostly I want to say just sharpening up my wrestling, keeping it sharp. My striking, I’ve been working on my striking a lot,” Cortez said during a Noche UFC Athlete Panel, via Cageside Press. “I went over to Brazil for a while, trained with the Pitbull brothers. I just grew. Got out of my comfort zone. I wanted to evolve not just as a person but as an athlete. I just felt like it was time. I’ve been really trying to evolve overall… I’m very confident in my wrestling, I’m very confident on my ground. I believe it’s pretty difficult to take me down and if you do, it’s going to be difficult to keep me down.”

2. Love For the Ring

Cortez feels a renewed love for fighting. “This year really fueled me and gave me that spark in my heart again,” she told UFC.com. “I've seen the growth not just outside the cage, but in the cage. My coaches have seen the growth, and I'm really confident in my team. I don’t believe I would be the athlete I am without them.”

3. Ready To Fight

Cortez stayed in Brazil for as long as she thought necessary. “I’ve known Patricio [Pitbull] for quite a time now. When he does come to Fight Ready, he’s such a good teacher, he’s always giving me new tools to work and to practice so I can get better,” she said during the Athlete Panel. “It kind of just hit me where I was ready to try something new, get out of my element. I shot him a message, and he told me, he said ‘come on by.’ So I went over to Brazil, stayed over there for a while, came back, told my coaches ‘hey, I’m ready to come back, now it’s time.'”

4. Celebrating Her Heritage

Cortez is thrilled to celebrate Mexican Independence Day with UFC Noche. “I don't like being emotional when I go in there, but I definitely am going to take it in when I walk out,” she told UFC.com. “I'm going to take it in. I'm going to take in all the energy, all the vibes. I'm going to feel the crowd’s energy, because Mexicans, they go hard for their fans.”

5. Big Dreams

Cortez is determined to take her fighting to the next level. “I do believe I have what it takes,” she told UFC.com. “Once they ingrained that in my brain, and I start seeing it, and I feel great, that's what happened. After having my injuries and being laid off for so long and having that itch to come back, it was like, ‘OK, I'm gonna come back, and what? Just accept a fight? No, I’m going to come back, and I’m going to make a statement.’”

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.”

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.”

UFC star Arianny Celeste is known for her incredible physique and disciplined approach to fitness, but she emphasizes the importance of balance and moderation in her routine. While she stays committed to a healthy lifestyle, she doesn’t deprive herself of indulgences and mixes up her workouts to keep things interesting. Whether it’s high-intensity interval training, kickboxing, or yoga, Celeste stays motivated by constantly trying new things and evolving her fitness regimen. She credits her success to focusing on her body’s needs and allowing herself treats in moderation, proving that you don’t need to be on a strict diet to stay in shape.

1. She Supplements Her Training

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Wearing a pale purple two-piece shorts and matching a sports bra workout ensemble, Celeste snapped a selfie after taking a gym class. She posted the pic in her Instagram stories with the caption, “Workout done!” The UFC star opened up to Muscle and Fitness about her workout routine and revealed she uses supplements to support her training. “I don’t like to take any crazy, unnatural supplements, but I do use glutamine. I put it in my protein shakes, and it really helps with muscle soreness.”

2. She Doesn’t Deprive Herself

Celeste eats a healthy diet but doesn’t deny her temptations. She told Muscle and Fitness, “If you’re craving something, eat it. Otherwise, you’re going to eat something else that won’t satisfy you, and eventually, you’ll eat what you craved anyway. Just don’t overdo it.”

3. She Focuses on Her Glutes

While Celeste targets every part of her body in workouts, she focuses on one area in particular. “I’m definitely a butt girl,” she told Muscle and Fitness. “I like a guy to have some nice glutes, so he needs to squat and lunge. Muay Thai is also great for the butt—it’s a full-body workout. You can feel your abs and glutes work when you’re kicking. I train with guys, and I’ve definitely slapped a couple around!”

4. She Mixes Up Her Workouts

Switching up your gym routine is important to break through plateaus, build new muscles, and help prevent injuries. It can also prevent boredom, which is why Celeste does a variety of workouts. In an interview with ​​Women Fitness, she said, “I love high-intensity workouts, like hit training with weights, kickboxing, hot yoga, and pilates. I try to mix it up so I don’t get bored. It’s important to do different workouts to shock the body so it doesn’t get used to the same workout day after day. This allows you to build muscle and burn calories. I think it’s all about trying new things and evolving yourself. Sometimes, you’re going to want to take it easy. Other days, you might push yourself to go harder, but always listen to your body.”

5. She’s Not on a Diet

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Celeste is mindful about what she eats; she doesn’t diet. “I’m not on any special diet, but I live my life in moderation, for example, if I have a craving on the weekends, I’m going to let myself have pizza or In-N-Out Burger,” she told Women Fitness. “In-N-Out is my new thing on the weekends, but I’ll eat lean meat as far as eating clean. I mostly eat fish, vegetables, brown rice, quinoa, and salads regularly throughout the week. Then again, on the weekends, if I want to indulge, I let myself. I think it’s when you restrict yourself that leads to cravings and overeating, which will ultimately sabotage your attempts to improve nutrition and weight.”

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.”