Michelle Waterson Workout Routine and Diet Plan

Michelle Eileen Waterson who was born on January 6, 1986, is an American mixed martial practitioner and athlete who takes part in the Ultimate Fighting Championship (UFC). Previously, she was the Atomweight Champion over at Invicta FC. According to the UFC women’s strawweight rankings as of August 9th, 2021, she is #10.

Michelle Waterson

Michelle Waterson is a native of Colorado whose ethnicity is half Thai, half Caucasian. Having always been active as a child, she first tried gymnastics, but financial concerns prompted her to try karate as a kid. Her career in modeling began after she graduated from high school. Ms. Waterson holds a black belt in American freestyle karate, as well as other martial arts styles such as Muay Thai and Jiu-Jitsu. As well as appearing on Bully Beatdown, she became known for the reality show Fight Girls. The former amateur boxer made her MMA debut in 2007 without having previously competed in amateur matches. From 2013-2014, she achieved the #1 women’s atom weight fighter ranking and became the Invicta FC Atomweight Champion. Besides being married to amateur boxing champion Joshua Gomez, Waterson and Gomez have a child together. There are over a million followers of ‘Karate Hottie’ on social media. It is estimated that she weighs 115 pounds, with a height of 5 feet, 3 inches.

Besides keeping herself up-to-date with her professional and personal lives, Michelle Waterson devotes a lot of time to stay fit. Furthermore, it is something she must do as part of her job. Therefore, we will discuss the workout routines and diet plans that she takes so that she can continue to excel at what she does!

Michelle Waterson Body Statistics

  • Birth Year: 1986
  • Birth Date: January 6
  • Height: 5 feet 3 inches
  • Weight: 52 kilograms
  • Breasts:  32 inches
  • Waist: 25 inches
  • Hips: 35 inches
  • Body Measurement: 32-25-35 inches
  • Dress Size: 4 (US)
  • Shoe Size: 6 (US)

Michelle Waterson

Michelle Waterson Awards and Achievements

Kickboxing record
Total 1
Wins 0
Losses 1
Mixed martial arts record
Total 27
Wins 18
By knockout 3
By submission 9
By decision 6
Losses 9
By knockout 1
By submission 3
By decision 5

Mixed martial arts

  • Invicta FC
    • Atomweight Championship (One time)
      • One Successful Title Defense
    • Fight of the Night (Two times) vs. Lacey Schuckman and Hérica Tibúrcio
  • Women’s MMA Awards
    • 2013 Atomweight of the Year
    • 2013 Fight of the Year vs. Jessica Penne on April 5
    • 2014 Fight of the Year vs. Hérica Tibúrcio on December 5
  • AwakeningFighters.com WMMA Awards
    • 2013 Atomweight of the Year
    • 2014 Atomweight of the Year
  • FightBooth.com
    • 2014 Most Vulgar Display of Power Award (Beatdown of the Year) vs. Yasuko Tamada
  • Ultimate Fighting Championship
    • Performance of the Night (One time)
    • Fight of the Night (One time) vs. Angela Hill
  • MMAjunkie.com
    • 2020 September Fight of the Month vs. Angela Hill

Michelle Waterson

Michelle Waterson Workout Routine

Michelle Waterson will reveal how she is prepared for each performance in this section. Her fitness journey has been a hard one for her to follow. She is quite a hard worker and a consistent player. According to the goals she has set for herself, her workout routine changes every day. However, she has certain exercises that she likes to add to her routine and particular workout routines that she follows. Below, we have listed some of the workouts and exercises that she does in her everyday life. Check out the rest of the article:

A Michelle Waterson Quarantine Routine

5-min rounds: repeat 3-5 times
Do 12 reps/round or as numerous as you can.

Min 1: jab/cross/uppercut/hook/burpee.

Min 2: mountain climber x 10/kick through/each side.

Min 3: V-ups w/ roll to left & right.

Min 4: 2 dips/squat jump.

Min 5: Jumping jacks + 2 front kicks.

Michelle Waterson explains her body image issues and what she would tell her daughter about having a positive body image:

Michelle Waterson

MMA is not for someone who wants to keep cute. Your body changes. You lose body fat, and that means you lose breast tissue. Your shoulders get broad, and you get scraped from the gloves. I do it because I love to do it. I could be doing something else if I just wanted to look hot.

I like my Karate Hottie nickname. I think it’s catchy. I don’t mind saying that I’m hot. If you want to underestimate your opponent [because of her nickname], for sure, go ahead.

I was 10 when I started martial arts. It was a heavy influence on me going into adulthood. It’s really given me a voice. It gave me the confidence I needed to go into the world without shying away. As a kid, I was outgoing, but I also never wanted to make anybody mad. I never spoke out. But martial arts allowed me to stand up for myself when I felt like something wasn’t right or when I felt like I was being taken advantage of.

I absolutely fell in love with Muay Thai in college. We took a trip to Thailand to see family, and that’s when I started exploring it. When I came back, I was going to college and working at Hooters full time. I got the opportunity to be a ring girl, and it was something fun to do and make some extra cash. I remember watching these MMA fights and saying, “Hey, I think I’d rather be inside the Octagon than out.” One of the fighters — he’s a really big name now in UFC, Donald Cerrone — overheard me and came to my work because they needed another girl for a fight. He left a note for me that said, “If you’re serious about training, get your butt in the gym.” I haven’t looked back since.

It was a shock when I first found out I was pregnant. A million thoughts were going through my head all at once. “What about my fight career?” Being pregnant for me was probably one of the hardest parts of my career, just because I had so many unknowns.

There is nothing that compares to the pain of childbirth. On a scale of 1-10, any pain I’ve taken in the ring would rank a 6, and childbirth is a 10. Now I know that if I can get through 12 hours of labor, then I can get through a 25-minute fight.

I have a warrior instinct that was birthed with my child. I was like, “OK, you’re fighting for a reason now.” I was hungrier and more motivated because I had somebody to take care of. I would start visualizing the fight as me being Mama Bear and someone was trying to take my cub.

Michelle Waterson

Being a mother, you have to be completely selfless, and being a fighter you have to be selfish. So when I’m training, I’m 100 percent focused on training, and when I’m at home and being a mom, I have to be 100 percent focused on being a mom, switching from that fierce primal warrior instinct to being maternal and loving and caring and understanding and open to her.

For a long time, I was embarrassed about my stretch marks. Now I embrace them because for me it was like this nest that I created to grow this little human in my body, and I’m proud of that. They are like my battle wounds.

I’ve finally come to a place in my heart and my soul that has embraced my body and the things that it does for me — and the way that it makes me feel. I’m really at peace with who I am. That peace came after I had my daughter. I really gained an appreciation for the work that I put in to get my body where it needed to be.

Fighting for me has nothing to do with bludgeoning my opponent or making them bleed. To me, fighting is finding myself, battling with myself, and becoming more whole with myself.

I was raised Buddhist. The meditation part of Buddhism teaches you how to be in the present moment and block everything else out. In fighting, it’s important to do that, because the minute you start thinking about what happened two seconds ago, or what might happen a minute from now, that’s when you pull yourself out of the moment. That’s when it’s dangerous, that’s when you can get hurt and that’s when you lose.

There is so much I can teach my daughter just by her watching me fight. She’s come to every single one of my fights, and I’m hoping she’s learning just by seeing what I do day in and day out, dealing with having a great victory and staying humble, and dealing with defeat and how to handle losses. All of these things are life lessons that need to be taught to a child, and what better way to do that than through your own experience?

I don’t want her to see me hurt, but at the same time, when I lost my belt [in 2014], I think it was important for her to see me at that point. “I’ve hit rock bottom and everything is still OK. Tomorrow I get up and work my way back up the mountain.” It’s important for her to see that.

Michelle Waterson

Michelle followed a workout routine every day. That’s what we shared with you about her routine. There is more to it than that though. Furthermore, she uses some really clever workout tips and tricks to stay motivated throughout her rigorous workout routine. On top of that, her schedule is quite busy, so she needs to squeeze in some workout time. In the next paragraph, we will go over all the tips for working out.

Michelle Waterson Workout Tips and Tricks

Throughout this section, we will discuss the workout techniques Michelle Waterson uses in her workout regime. It is a subject she has discussed several times. It is nothing too complicated, just some simple tips for staying on track with her workout. Make sure you take time to read ahead if you also want to improve your workout skills.

Lifelong Learning

Since she was a child, Waterson has practiced several styles of martial arts besides karate, including Thai boxing, wrestling, Wushu, and Brazilian jiu-jitsu.

Distance Learning

According to Waterson, most of her martial arts knowledge was artistic and not combative before she began training in Thailand. As a result of her Thailand experience, she learned how to take a licking while keeping her count.

Mental Training

The Buddhist upbringing Waterson had has given her a better grasp of the fighting because it taught her to pay attention in the present moment and ignore everything else.

Double (or Triple) Daily Dose

It is not uncommon for Waterson to work out 3-4 times a day when she is in training.

Michelle Waterson

Active Warm-Ups

During every workout session, Waterson performs active warm-ups such as inchworms, squat turns, and high knees before each set.

Stay Flexible

Getting the best stretches after your workout will ensure your muscles are warm, says Waterson.

Tabata Time

In addition to high-intensity interval training (HIIT), Waterson is an avid fan of Tabata, a scientific term referring to the scientist who invented it. Followed by a 10-second rest, she exercises for 20 seconds then rests for 10 seconds.

Establish Goals

Make a list of the goals you want to achieve on the day of your home workout and write down the steps you will take to accomplish them. You need an expert to demonstrate the correct technique before you begin practicing it on your own. That is the best way to improve your ability to perform a specific martial arts technique. In case this is not an option, you can watch instructional videos or read instructional books. Though these can provide us with valuable information, they do not provide us with the essential feedback we need. If you wish to learn the proper form and technique, as well as the underlying principles of any art that you study, it is highly recommended that you train with a good coach or teacher. Decide whether you want to improve your strength, speed, endurance, or flexibility during your home training sessions.

Michelle Waterson


There is an increasing recognition that the safe fall technique is of paramount importance in many martial arts, including jujitsu, aikido, judo, and hapkido. Make sure you have a mat or an option for safely practicing falling and rolling if this is one of your goals. Martial arts with striking techniques such as karate and taekwondo are often considered “hard.” Kicking and punching are both developed by using heavy bags as part of your practice regimen. A heavy bag hanging from the ceiling or from a tree branch outdoors can be very helpful. The practice of hand speed and coordination will increase as you use a speed bag. The importance of basic strength training is often overlooked by practitioners. As long as you stretch regularly for at least a few minutes before, during, and after weight lifting workouts targeting your upper and lower body muscles can improve your performance.

Practice Breathing

It is important to use proper breathing techniques when practicing martial arts. It is impossible to maintain your energy without them. By consciously moving your diaphragm in and out, you can practice efficient, deep breathing. Each time you breathe in, your abdomen should expand and each time you exhale, your upper chest should contract. Taking deep breaths will allow more air to reach your lungs. As opposed to taking shallow breaths by raising your upper chest, this method is more efficient. When you move and are about to execute a technique, take a deep breath. Exert yourself by breathing out when you exert yourself in front of a real or imaginary opponent, such as when punching, kicking, or throwing them.

Find Workout Partner

Martial art is an activity intended to facilitate interactions between people, by definition. By practicing alone at home, you can increase your physical fitness and develop your technique, but most likely, you’ll need to practice them with someone else in the long run. It may be possible to perform enough practice working with others by attending a martial arts school or dojo. Whether you’re training on your own or with someone else, make sure you find someone who shares your interests, even if that person is not as competent as you. The practice of sitting still in a controlled environment and performing slow motion in a controlled manner may be less than ideal, but it will provide you with a way to identify problems with your technique. You should always make sure your partner’s safety is your top priority.

Michelle Waterson

There you have it, all the workout tips Michelle Waterson had for you. In addition to following a routine for exercising, she also knows how to nourish herself, which is very crucial for someone in her profession. Hence, we will discuss her diet plan in the following section, along with the foods she likes to avoid during the day.

Michelle Waterson Diet Plan

Michelle Waterson is a mixed martial artist and wrestler who competes in the UFC. At one point, she was one of the top female atom weight fighters in the world. When it comes to nutrition in season, She said she doesn’t just take her skills and passion for it; rather, she takes both of them very seriously.

When she is training, Michelle tries to adjust her eating habits in order to fuel her body the best way possible. “For me, it’s mostly just eating all clean, whole foods and if I keep it that simple then it is a lot easier for me to follow,” she explained.

Michelle Waterson

She eats breakfast before training consisting of eggs, turkey bacon, and toast topped with peanut butter or avocado. Her beverage of choice is always a cup of coffee to go along with this and a big glass of water before she takes the field. “Along with that breakfast I’m having a cup of coffee to get me going for the day and also a huge glass of water or I just take a bottle of BODY ARMOR with me,” she added. Since Michelle counts her macros, she wants to be aware of how much protein, fat, and carbohydrate is being provided by each of her meals.

After practice, she breaks into a smoothie from a plant-based plant to avoid gaining too much weight before training: “I’m usually in-between practices, so I don’t want to eat anything heavy,” she explained. When she is going to have a full meal, it is usually lean grilled meat and vegetables. Her generous servings of extra carbohydrates may include sweet potatoes, rice, or quinoa.

Carbohydrates are an important part of Michelle’s training diet — she says fish, white rice, and asparagus are the foods that make her perform best. With carbohydrates, she can maintain a high level of energy for the 15-to-25 minute matches she competes in.

Although she loves a cheat meal just as much as we all do, the lady does not do so all the time. For her cherished meal, she serves a big burger with all the fixings and sauces, a side of fries, and a can of Coke or beer. She confirms that this is the best.

What to Eat

  • Whole, natural foods
  • Lean Meat
  • Seafood
  • Leafy Greens
  • Vegetables
  • Avocados
  • Fruit
  • Complex Carbs
  • Pasta
  • Water

What to Avoid

  • Fried Foods
  • Processed Foods
  • Refined Sugar
  • Chemical Additives
  • Artificial Ingredients
  • Junk Food

Michelle Waterson

There was everything you needed to know about Michelle Waterson’s diet plan. Her diet will certainly not remain the same and incorporates as much variety as possible. She often travels due to her profession, so staying flexible according to her needs is necessary. Making sure she doesn’t miss out on important nutrients is important to her. However, we would like to discuss some tips for the next section.

Michelle Waterson Diet Tips

Not only is following a diet important, but it’s also important to move around during the course of a diet. In order to stay consistent, it is essential that one takes note of some tips and tricks. Following all the rules that Michelle Waterson follows keeps her on track with her diet. Check out what she does every day in the following paragraphs:

Clean Eating

It is important for Waterson to stay on top of her diet. Clean eating gives her the energy to concentrate on her matches, as well as the energy to be a good mom to her daughter.

Michelle Waterson

Best of Both Worlds

In homage to her husband’s Mexican background and her own Thai roots, Waterson developed a recipe for shrimp tacos. She says that even when she’s exercising extremely hard, they seem to be healthy enough for her to eat.

What Not to Eat Before a Match

Waterson says she ate fettucini and chicken just before her first professional match – and then puked after taking a knee to the gut on her first fight.

In this section, Michelle Waterson explains how she incorporates good nutrition into her fitness schedule. In addition, since she follows a hectic schedule, she also adds some supplements whenever necessary. As such, we will discuss the supplements and nutrients she takes in the following section.

Michelle Waterson Nutrition and Supplements

The purpose of this section is to discuss the various supplements and vitamins Michelle Waterson takes to maximize her fitness efforts. Therefore, we will read about everything she does and how it benefits her and keeps her on top of her game. Here’s what’s coming up:


In addition to promoting the Onnit brand of supplements, Waterson suggests and endorses Alpha Brain as a nootropic that helps with concentration and energy.

Michelle Waterson


In Onnit’s line you will find ten types of supplements, which include mushrooms that you can use to increase stamina; relax, and sleep better with New Mood. Increase muscle gains with whey proteins, creatine, and glutamine, probiotics for good digestion, and omega-3s with krill oil to combat inflammation and electrolytes to keep you hydrated during intense exercise.

Michelle Waterson and CBD

In addition to working out four times per day, mixed martial arts fighter Michelle Waterson eats extremely healthily and follows a strict exercise routine. Her home life in Albuquerque involves a husband, a seven-year-old daughter, two dogs, and a cat alongside her busy work and volunteer schedule. Furthermore, she has an active social media following.

A CBD gummy bear made with hemp-derived CBD is a delicious and relaxing way for her to unwind after a long day of working out, family obligations, and business meetings.

Michelle Waterson

The industrial hemp plant contains 113+ phytocannabinoid molecules including CBD, short for cannabidiol. The CBD extract is different from THC (tetrahydrocannabinol), a cannabinoid that is associated with cannabis’ intoxicating properties, as CBD is non-intoxicating. It is legal to sell CBD products that contain no more than 0.3 percent THC, according to the Food and Drug Administration (FDA). Because of this, CBD products made from industrial hemp can now be shipped nationwide.

Mainstream adoption

“CBD and cannabinoid products have been around for centuries,” explains Chase Terwilliger, CEO of CBDistillery, a provider of hemp-derived CBD that has been in business for three years. “Just recently in the past 10 years, it’s started to become part of the wellness communities’ daily regimen.”

Cannabis has moved from the fringe to the mainstream, making its way into food, drinks, and wellness products. Industrial hemp was legally legalized on a federal level with the Agricultural Improvement Act of 2018, which removed hemp from the Controlled Substances Act and removed hemp from the Controlled Substances Act.

“It was a bipartisan effort to say: ‘Hemp is not marijuana. Hemp, CBD, can provide benefits to our citizens,’” asserts Terwilliger. “That was huge for us.”

Relaxed and recharged

The CBD gummy is infused with melatonin as well as CBD, which Waterson credits for helping her “recharge my body and reset my mind.”

“Taken in the evenings, CBD, especially the nighttime CBD gummies, allows me to rebalance my body after a long day of training so I can enhance my recovery,” explains the 33-year-old who takes 30mg THC-free gummies before going to bed continuously for many months. “These products work for me and are crucial to my daily regimen. If I don’t have a good night’s sleep, my body isn’t fully recovered and then I go back into training not at 100 percent, which can be dangerous.”

In addition, she uses various CBDistillery products, such as tinctures which are liquid extracts taken under the tongue. Waterson used a CBD cream on his black eye after receiving a black eye while training.

Michelle Waterson

The fighter, Waterson, is known for his warrior’s attitude both inside and outside the octagon. Her nickname is “The Karate Hottie” and she was the No. 1 global atom weight champion from 2013 to 2014. A current ranking of 8 in the Ultimate Fighting Championship (UFC) strawweight division lists her as the eighth-best fighter.

Wellness overall

“CBD has a lot of benefits,” asserts Nic Smith, Pharm.D. at Smith Pharmacy in Little Chute, Wisconsin. “According to the World Health Organization’s Critical Review Report dated June 2018, CBD has a ‘good safety profile,’ meaning it has not been shown to have negative side effects except in rare instances when mixed with certain pharmaceutical drugs.” His explanation continued, “As always, we recommend checking with your medical care provider if you are taking prescription medication, are pregnant, or breastfeeding.”

More than a year has passed since Smith’s pharmacy began selling CBDistillery products over the counter. A typical CBD tincture dose is 15 milligrams per day, according to him.

For patients who are considering CBD products, he recommends that they read the labels and consult a pharmacist. There are some products that are better than others. Users can scan QR codes on products from companies like CBDistillery to find out exactly what’s in their products through the lab breakdowns.

The restorative benefits of CBD have been praised by many consumers like Waterson. “CBD has given me the confidence to know I am training at 100 percent,” she reports.

CBD products have proven effective for Waterson’s recovery and training regime, Terwilliger says. “She’s such a great example of how beneficial this product could potentially be for certain individuals.”

Give a Comment