Miesha Tate is ready to share her secrets to success with her followers – in her two-piece workout gear. In a new social media post the MMA fighter sends a motivating message while showing off her strong body in exercise clothes. “I can show you the tools you need in order to change with intention,” she writes about the Instagram video. “Come with me on @builtforgrowthpodcast and get ready for the informative and transformative skills that brought me my wins and learns in life!”How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
Miesha’s go-to workout is obviously martial art. “I’m passionate about jiu-jitsu because there’s so much to learn—it’s a never-ending story. I continue to evolve in wrestling, but that’s where I came from—it’s my base,” she told Muscle & Fitness. Studies confirm that the practice helps with balance, cognitive function and psychological health in addition to weight loss and physical fitness.
Miesha, an “outdoorsy person,” burns lots of calories al fresco. “I love being in the water, whether it’s on a boat or just relaxing, and I love inner tubing. I also love camping or just being in the sun, enjoying life!”
“I’ve learned firsthand that training smarter, not harder, is just better,” Miesha told Muscle & Fitness. “Doing this sport for so long, I know my body really well. I’ve had fights where I have definitely overtrained and didn’t give myself enough rest between fights or during training camp.” She uses heart-rate monitors to track her recovery each morning to see where she is at, “and if it’s a day to push really hard or take it a little lighter,” she said. “I also use it when I’m sparring to make sure my heart rate’s getting up high enough.” When Miesha needs to get ready for a big fight, she puts even more work in. “[Training camp] for a title fight starts at least 10 weeks out. We train two to three times a day, up to six hours in the gym a day. I start at 10 a.m. with strength, conditioning, and technique. Around 4 p.m. I focus on mixed martial arts [MMA] training. Some days are more about grappling, others striking, but it all incorporates MMA.”
“I like to eat red meat—it helps me keep my iron levels up,” Miesha said about her diet. “I also eat a lot of veggies. If you’re low on calories or missing something in your diet, you can definitely feel it when you’re pushing your body to the limits. Whatever you put into your body is what you’re going to get out of it.”
One of her weight loss hacks? Eating egg whites and “a lot of goat cheese,” she told Insider, explaining that it provides a lot of “bang with your buck” compared to other cheeses.”It’s less calories for an ounce of goat cheese than cheddar cheese for instance,” she said. For a “treat” she would indulge in blueberry goat cheese.
Tate ingests two servings of coconut oil a day, she dishes to Shape. “When I’m so strict on my calories, a lot of times I just don’t get to add any oils,” she added to Insider. “So I would rather add something like cheese that has a nutritional benefit as opposed to an oil, because I have to balance everything.”
Miesha’s post-workout recovery? A cold ice bath. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.