Ronda Rousey Workout and Diet

Professional Wrestler
Born: 1987

Born in California, Ronda ‘Rowdy’ Rousey is the daughter of AnnMaria De Mars, the first American woman to win a World Judo Championship. Rousey started practicing judo at age 11 and was the youngest judoka to qualify for the 2004 Olympic Games. She lost, but took gold the World Junior Judo Championships that same year. Rousey continued to dominate in various competitions and went on to win a bronze at the 2008 Olympics. After retiring from judo at age 21, she switched to MMA. She fought for Strikeforce and was the last Women’s Bantamweight champion before it was bought by the UFC, where she defended her title and became the first UFC Women’s Bantamweight champ. She joined the WWE in 2018 and won the Raw Women’s Championship. Rousey was entered into both the UFC and the WWE Hall of Fame in 2018, and is the first woman to receive that honor for the WWE. A trailblazer, she is the only woman to have won championships in both the UFC and the WWE and is considered to be one of the best athletes of the 21st century. In 2015, she released her autobiography My Fight/Your Fight. Rousey has also appeared on the cover of many magazines including the Sports Illustrated swimsuit issue, and in films such as The Expendables 3 and Furious 7. She has tens of millions of followers on social media. Rousey married UFC fighter Travis Browne in 2017. She is 5 feet 7 inches tall and weighs about 135 lbs.

Known For:

Ronda Rousey’s Diet

Summary

Rousey has tried out several different diets, including vegan after the 2008 Olympics, but she now follows the Dolce Diet which focuses on burning fat. She sticks to veggies, lean protein, and healthy fats from things like chia seeds, nuts and grass-fed butter, and takes a pass on refined and processed carbs and sugar. In the morning, she’ll make her own version of bulletproof coffee along with an energy-packed blend of chia seeds and nut butter. She stays hydrated by drinking 2 gallons of water a day.

Estimated Macros

  • Low-Medium Carb  30% 30%
  • Medium Protein  40% 40%
  • Medium Fat 50% 50%

Diet Details

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Cheers for Chia

Rousey starts her day with a health bomb made of chia seeds, hemp seeds, oats, agave nectar, raisins, cinnamon and almond butter.

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Bulletproof Coffee

Rousey makes her morning coffee in a French press, then adds grass-fed butter, raw coconut oil and stevia along with a dash of cinnamon.

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Power Shakes

Rousey has 2 Dolce Power shakes a day made with veggies and fruit but no protein powder. She drinks them after her training sessions.

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Maximize Nutrition

Rather than count calories, Rousey concentrates eating only foods that are nutrient-dense, like veggies, meat, pastured eggs, grass-fed butter. She eats sprouted Ezekiel bread, and dessert is often Greek yogurt.

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Plan-Ahead Cheats

One of Rousey’s faves is buffalo wings, and she usually researches the best place to eat them when she travels.

What to Eat

R

Chia Seeds

R

Hemp Seeds

R

Oats

R

Grass-fed Butter

R

Raw Coconut Oil

R

Nuts

R

Almond Butter

R

Eggs

R

Greek Yogurt

R

Veggies

R

Berries

R

Apples

R

Mushrooms

R

Lean Animal Protein such as Turkey Bacon

R

Beans

R

Ezekiel Bread

R

Raisins

R

Garlic

R

Spices

R

Agave Nectar

R

Stevia

R

Cinnamon

What to Avoid

Q

Refined Sugar

Q

Refined Carbs

Q

Processed Foods

Q

Artificial Ingredients

Q

Chemical Additives

Q

Trans Fats

Q

Fatty Meats

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Rousey on Her Cooking Skills

‘I don’t poison myself. That’s the extent of my cooking.’

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Rousey on Her Favorite Snack

‘Honeycrisp apples with cashews or red grapes with nuts. I snack when I get hungry between training and throughout the day.’

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Rousey on Dieting

‘It’s all about the little things when you’re on a diet.’

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Rousey on Chicken Wings

‘I had a situation once where the Buffalo wing situation was not scouted, and I’m not gonna lie, I cried that night.’

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Rousey on Her Knife Skills

‘For some reason, people look at me weird when I’m holding a knife. I’m like, listen, I used to be a bartender, ok? I’ve cut slippery lemons all my life; I’m not going to chop anything off.’

Ronda Rousey’s Fitness Routine

Weekly Routine

No-Joke Judoka

Rousey’s weekly training schedule includes judo, striking, wrestling, jiu-jitsu, conditioning and swimming.

Not Your Typical Wake Up

Rousey says her mother used to wake her Pink Panther-style with an impromptu sparring session that kept her skills fresh.

Keep Learning

Rousey has been active her entire life, and she says that by constantly challenging herself and learning new things, she keeps her passion piqued.

Double Up on Training

Rousey usually works out twice a day, morning and afternoon, for a total of 12 workouts a week.

Boxing Routine

Rousey’s boxing workout involves sparring, bag work, shadowboxing and her fave, mitt work.

Strength Routine

Rousey focuses a lot on core. It isn’t fancy but she’ll spend 20 solid minutes on the mat.

Exercise Style

Z

Warm up

Jog on treadmill: 20 min w/ 2 lb. dumbbell in each hand.
Arms: Repeat the following circuit 2-3x
Uppercuts w/ 2 lb. dumbbells: 30 sec
Straight punches w/ 2 lb. dumbbells: 30 sec
45-degree angle punches w/ 2 lb. dumbbells: 30 sec
Overhead extensions w/ 2 lb. dumbbells: 30 sec
Static hold to side w/ 2 lb. dumbbells: 30 sec

Z

Legs

Stair work: outdoors (in a stadium) or on StairMaster at running pace.
Side steps leading with both sides
Double steps: take 2 stairs at a time

Z

Abs

3-min circuits for 20 min total
Crunches
Oblique twists
Planks
Etc.

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Rousey on Her Fighting Style

‘When I was doing judo, my main advantage was my conditioning and my pace; I used to wear people out.’

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Rousey on Sacrifice

‘Most people focus on the wrong thing. They focus on the result, not the process. The process is sacrifice; it’s all the hard parts, the sweat, the pain the tears, the losses. You make the sacrifices anyway…In the end, it is the sacrifices that must fulfill you.’

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Rousey on How She Stays Motivated to Train

‘Doing stuff that’s mentally engaging, that makes me look forward to gonig to the gym and training, it feels great to do something you’re awesome at, and it’s interesting having so much to learn every day.’

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Rousey on Her Mom’s Advice

‘One of my mom’s best lines is: You’re not training to be the best in the world, you’re training to be the best in the world on your worst day.’

Ronda Rousey’s Supplements

Flax Seeds

Flaxseed

Rousey starts her day with a couple of spoonfuls of flaxseed. Besides being chockfull of vitamins, minerals, protein and fiber, flaxseed is also high in omega-3s which combat inflammation, as well as anxiety and depression.

Get it here

Coconut Oil

Coconut Oil

Another morning staple for Rousey is raw coconut oil. Coconut oil is rich in medium-chain triglycerides (MCTs) which have been shown to protect heart health, reduce hunger and burn fat. Coconut oil also offers antimicrobial effects.

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garlic

Garlic

Garlic is a superfood Rousey always has in her kitchen. Garlic contains tons of antioxidants and may boost immunity, lower blood pressure, as well as reduce the risk of heart disease, dementia, and Alzheimer’s.

Get it here

agave nectar

Agave

Another sugar alternative Rousey likes is agave nectar. This natural sweetener contains healthful compounds that can help lower cholesterol and inhibit the growth of cancerous tumors. It also contains inulin, a probiotic fiber that aids with digestion.

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Hemp Seeds

Hemp Seed

Rousey also adds hemp seeds to her morning health mix. They contain lots of protein, omega-3s and -6s, as well as plenty of vitamins and minerals.

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Cinnamon

Cinnamon

Rousey likes to use spices in her food for flavor, but also for their beneficial effects. Cinnamon is loaded with antioxidants, is anti-inflammatory, can reduce the risk of heart disease, and help regulate blood sugar.

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Stevia

Stevia

Rousey does her best to avoid refined sugar, and the natural sugar replacement stevia offers plenty of benefits besides curbing your sweet tooth. It can help regulate blood sugar levels and blood pressure, and shed excess weight. Due to its antioxidant content, it may also protect against certain types of cancer.

Get it here

max effort

Max Effort

Rousey is co-owner of a brand of supplements called Max Effort. The line includes protein, creatine and pre workout and post workout formulas to maximize muscle gains, as well as a greens supplement for those who don’t eat as many veggies as they should. There’s a multivitamin to fill in nutrition gaps, and a joint supplement to help with wear and tear on the body. For those looking to cut weight, Max Effort also makes a fat burner.

Get it here

Ronda Rousey’s Lifestyle

Rough Start

Rousey could not speak intelligibly until age 6 due to a disorder called apraxia. Her family moved from California to North Dakota expressly to get her speech therapy.

Early Tragedy

Rousey is named after her father, Ron, who committed suicide when she was just 8 years old.

Not All Those Who Wander…

After the 2008 Olympics, Rousey was a little bit at loose ends about what to do with her life. She worked as a waitress and bartender, and lived out of her car for a while.

She CAREs About Animals

Growing up, Rousey had dreams of being a marine biologist. Despite her grueling training schedule, she has worked with dogs at California Animal Rehab doing things like underwater treadmill and acupuncture. She currently has an assortment of pets, including dogs, chickens and goats.

Survival Skills

Rousey lives on a farm is a fan of prepping, or disaster-preparedness. She hopes more people will try growing their own veggies because she says they taste so much better than the ones from the store.

Serious Gamer

Rousey loves her video games, including World of Warcraft, Dragon Ball Z, Just Dance and Mario Kart. She also digs Pokemon and as a teen, used to moderate a forum on the topic.

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Rousey on Life

‘Life is a fight from the minute you take your first breath to the moment you exhale your last.’

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Rousey on Body Image

‘’When I was in school, martial arts made you a dork, and I had become self-conscious that I was too masculine…It wasn’t until I got older that I realized these people are idiots. I’m fabulous.’

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Rousey on her Hall of Fame Claim

‘This is an immense honor, to not only take part in bringing women to the forefront of the sport, but now the UFC Hall of Fame. May I be the first of many.’

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Rousey on Pokemon

‘I’ve gotten every single version of every single generation of the game.’

Recommended Products

My FightYour Fight
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Monster Energy Drink
Monster Energy Drink
Xyience Energy Drink
Xyience Energy Drink
Max Effort Muscle supplements
Max Effort Muscle supplements
Ronda Rousey Story Through My Father’s Eyes
Ronda Rousey Story: Through My Father’s Eyes
Furious 7
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