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Michelle Waterson
Michelle Waterson Weight? 106 lbs or 48 kg. Michelle Waterson Height? 5′ 4″ (1.63 m)

Michelle E. Waterson
January 6, 1986 (age 29)
Colorado Springs, Colorado

Other names
The Karate Hottie


5 ft 4 in (1.63 m)

115 lb (52 kg; 8.2 st)

Atomweight (2007-2014)
Strawweight (2015)

Karate, Wushu, Muay Thai, Brazilian Jiu-Jitsu, Boxing, Wrestling


Fighting out of
Albuquerque, New Mexico

Jackson's Mixed Martial Arts

Black Belt in Karate

Mixed martial arts record



By knockout

By submission

By decision


By knockout

By submission

By decision
Mixed martial arts record from Sherdog

Michelle E. Waterson (born January 6, 1986) is an American mixed martial artist who competes in the Ultimate Fighting Championship (UFC). She is the former Invicta
FC Atomweight Champion.

Waterson was the #6-ranked pound-for-pound female MMA fighter in the world by[1] and the #1-ranked Atomweight (105 lbs) according to the
Unified Women's[2] and Fight Matrix all by the end of 2013.[3]
Some aspects of home martial arts training, such as those required to perform a particular technique, are specific to a particular martial arts. Others involving overall physical
fitness and endurance are likely to improve performance in most styles. You can target your home workouts to improve both aspects of your training.

Establish Goals

Before you start, determine exactly what you want to accomplish during your home workouts. If you want to improve your ability to perform specific martial arts techniques,
the best way is to have an expert demonstrate the correct form before you begin to practice it on your own. If that isn’t possible, you could study instructional videos and
books. Although these can provide useful information, they cannot provide essential feedback for you. Spending time training with a good coach or teacher is highly
recommended for learning proper form and technique as well as the principles behind the art you are studying. For yor home training, determine whether you want to
improve your strength, speed, endurance, flexibility or all of them.

Many martial arts, including jujitsu, aikido, judo and hapkido, recognize the importance of learning how to fall safely. If this is one of your goals, obtain a mat or prepare a soft
surface on which you can practice falling and rolling safely.
Hard martial arts such as karate and tae kwon emphasize striking techniques. A heavy bag hung from the ceiling or from a tree branch outdoors can be a great asset in the
development of your kicking and punching abilities. Practice with a speed bag will increase your hand speed and coordination. Many practitioners find that basic strength
training is crucial to their success. Weightlifting workouts targeting both upper and lower body muscles may improve your performance providing you maintain flexibility by
stretching regularly.

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Practice Breathing

Proper breathing techniques are crucial in the martial arts. Without them, you will quickly tire. Practice efficient, deep breathing by consciously moving your diaphragm in and
out. Your abdomen, not your upper chest, should expand with breath in and contract with each breath out. This will bring more air deeper into your lungs. It is more efficient
than taking shallow breaths by raising your upper chest. Breathe in when you move and prepare to execute a technique. Practice breathing out when you exert yourself, for
example when punching, kicking, or throwing a real or imaginary opponent.

Find Workout Partner

Martial arts are, by definition, activities designed for interactions between people. You can increase your general fitness and improve your technique by practicing alone at
home, but eventually you will need to practice your techniques with another person. If you study at a martial arts school or Dojo, you may get enough practice working with
others there. If you're training on your own, find someone who shares your interest, even if he or she is not as proficient as you. While far less than ideal, safe, slow motion
practice in a controlled manner with someone willing to serve as a stand-in will help you identify problems with your techniques. Remember to always put your partner’s
safety first.
I have been researching methods to lose weight in a healthy manner, and decided to call in the "big guns" - no, actually, I called the BIG GUNS. The nutritionist who helped me with this diet is also a body builder who really
knows how to trim the fat off every area of your body - especially the torso. If you want six-pack abs, combine this diet plan with cardio activity and abdominal exercises as listed in the "Achieving Washboard Abs" and
"Lose the Love Handles" articles.

For this diet, the goal will be 5-6 meals a day, spaced out every three hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until
your next meal. Remember, when you skip meals your metabolism slows down and you will not burn calories as well. Eating and exercise actually boost your metabolism. The base of the diet will be high protein, enough
complex carbohydrates for the workouts, and low fat. If you have your exercise routine all figured out - great. If not, with one of the eBooks from the Fitness Store, you will have the tools to really get lean this


Here are the diet recommendations:

6:00 AM - Meal 1

This meal can have more fat because you have all day to burn it off.

5 egg-white omelet - You can throw one whole egg in for flavor (Use a little cheese and pepper for taste) if you want add some ground turkey breast, or vegetables).

2 slices of wheat toast or small multi grain bagel (I put low fat peanut butter and sugar free jelly). The more grains in your bread the better - Nine Grain bread is a great toast in this case. Avoid all white breads, pasta, flour

Work out! - DO cardio in the AM.


9:00 AM - Meal 2: Post-Workout

Eat carbs now after the workout - it helps with insulin transport and recovery.

Skim milk with banana or oatmeal with raisins in it (you could even go with small portions of both if you want)

NO Fat Yogurt (you can also have a piece of fruit if you have oatmeal.)


12:00 Noon - Meal 3

Ground Turkey Breast with a little cheese (NO mayo - you can have mustard, A1 sauce, low fast salad dressing) in a whole-wheat wrap. I often have 2 of these! (If you like peppers or similar vegetables, you can throw them
in since they add no fat)

- Baked Lays chips (regular)
- Broccoli (light butter you can use the spray if you truly want to avoid all fat)
- Piece of fruit


3:00 PM - Meal 4

1 can of Tuna fish or egg whites here again with a multi-grain, whole-wheat bagel / bread.

However, since most people are at work and have to have food that is easy, you can also settle for another wrap, yogurt, and cold carrots.

5:00 workout - Lift or calisthenics in the early evening


Post-Workout Meal 5

I recommend a protein shake right after workout like a myoplex just be sure the one you get is low in fat. If you don\'t want to drink supplement drinks, have a can of tuna with little to no mayo, or a piece of chicken on top
of a salad and a few wheat crackers and pickles mixed in.

Dinner! Again you can have GOOD carbs here to give you energy back, but avoid fat since you will go to bed in the next few hours. The last thing you want is fat before you go to bed because then it is simply going to be

Try the Barilla Multigrain pasta. It is THE pasta to eat since it has 10 grams of protein in a serving and almost no fat. I would have this with turkey breast in it, or lean steak, fish, or chicken breast with a sauce of your choice,
just avoid fat sauces. This way, you are getting good post-workout carbs and protein. Use wheat bread and just use garlic on it so you have healthy garlic bread.


Now your day is done - good eating mixed with 1-2 workouts. The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals. The diet is great for
any person trying to lose body fat.

Do not forget to drink WATER! See the "Weight Loss Myths" article to read about the importance of water with workouts. Water is the key. Drink it before you eat -- it fills you up. Remember it takes the human body
about 15-20 minutes to realize it is full, so give yourself time with small portions, and you will be full. Know that you just will not feel that way right away. I always tell myself to eat when the clock says to eat, not when my
body says to eat. This way I am never full, and I am never hungry. This is a rough idea of how I eat.

Here are some other meals I would try:

- Salad-chicken - no fat dressing
- Chicken broccoli
- Multi-grain Pasta, turkey sausage-peppers (red yellow & orange), fat free Italian dressing (a cold dish)
- Turkey breast burger on wheat bread
- Egg whites are always a good meal! (Egg whites are just so healthy)
- Subway roasted chicken breast avoid mayo use the honey mustard or nothing
- Tuna


- Fruits
- No-fat yogurt
- Vegetables

Check food labels and keep the fat down - I would say below 50 grams or so. The goal is eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats, fish and avoid processed foods as much as you can.

Like most people, I eat the same things a lot over and over and over! It is boring but you get used to it like anything. Just get out of the bad habits of junk food, fast food, and sugary sweets and you will like the results.

If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout
program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at