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.


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.”


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.”


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.”


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.”


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.”