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Mackenzie Dern: Navigating the Dual Demands of Motherhood and Elite MMA

UFC strawweight contender Mackenzie Dern—ranked sixth in her division—has spent the past five years refining the art of multitasking, seamlessly balancing the rigors of motherhood with a high-stakes mixed martial arts (MMA) career. A staple of her fight camp routine? Bringing her 5-year-old daughter, Moa, to the gym—a practice that requires equal parts athletic focus and maternal vigilance.

Even mid-sparring, as she dodges sidekicks from training partners, Dern relies consistently on her peripheral vision to ensure Moa’s safety. “She listens, but vigilance is key—kids naturally wander,” Dern notes. “I’ll often catch her near weight machines and have to remind her, ‘That’s not safe for you.’”

Monitoring her biggest supporter is a “happy challenge” of being both a top-tier fighter and a mom. Every moment with Moa is cherished, but none quite match the post-fight joy of having her daughter in the Octagon after Dern’s January victory over Amanda Ribas. “Having Moa by my side, raising my hand with me—it felt like a shared victory,” Dern says. “We did this together.”

As Dern awaits news of her next opponent, she’s leveraging her downtime to prioritize family—a well-deserved break following her dominant armbar submission win over Ribas. “I can finally get my nails done and keep them intact,” she laughs during a visit to Rio de Janeiro. “For two weeks, I get to embrace the more feminine side of myself—I’m ‘girly girl Mackenzie.’ Women love salon visits, hair treatments, hydration sessions, and shopping—it’s our way to unwind.”

A Career-Defining Victory: Avenging a Past Loss

That submission win was more than just a triumph—it marked a pivotal turning point for Dern (professional record: 15-5; 10-5 in the UFC). After suffering her first career loss to Ribas in 2019, Dern’s trajectory shifted; now, she’s riding a two-fight win streak. “That submission was career-affirming,” she shares. “Ribas was my first loss, and it forced me to reevaluate everything. This win felt like closure.”

Training with Moa: Mother-Daughter Time in the Gym

Dern’s training sessions often double as “take your daughter to work” days—a balancing act that’s challenging but deeply rewarding. “An all-day training schedule can wear on a child,” she explains. “But Moa makes her own fun: she darts around the mats, practices gymnastics, or hits the heavy bag. Sometimes she’ll groan, ‘Do we have to go?’—but she always finds joy in it.”

To keep Moa engaged, Dern will play a movie on her laptop while slipping in earbuds to lift weights. It’s a small compromise for the privilege of sharing her world with her daughter.

Rigorous Training Regimen: Strength, Safety, and Longevity

Dern’s physical preparation is tailored to two goals: maximizing grappling strength and protecting her body from the wear and tear of MMA. “Takedowns have caused countless injuries—my knees have been twisted to the side more times than I can count,” she says. “My priority is joint and back health; that’s how I extend my career.”

Her weight training is the foundation of this strategy. Dern trains at the gym a minimum of six days weekly, listening to Jamaican artist Beam while executing compound movements (cleans, deadlifts, squats) and accessory exercises (leg extensions, hip thrusts). She supplements this with three weekly boxing sessions and three Brazilian jiu-jitsu (BJJ) training days.

Recovery: Non-Negotiable for Sustained Success

Injuries have been a constant companion: Dern has endured a broken nose and multiple ACL/MCL tears. To stay competitive, she employs strict post-training recovery protocols: compression boots, regular visits to Huntington Beach’s Repair Sports Institute, and proactive care for minor aches. “They fix me up after training—even before fights,” she says. “They address small issues before they become big problems.”

Weightlifting, in particular, has become non-negotiable. “It’s the one constant in my routine because it protects me,” Dern explains. “When you’re in MMA, opponents twist your limbs—you need that muscle and joint strength to withstand it. After every camp or fight, weightlifting is the first thing I return to.”

From BJJ Prodigy to UFC Contender: A Family Legacy

Dern is no stranger to excellence in combat sports: since 2012, she’s been recognized as one of the world’s elite BJJ black belts, winning gold at nearly every major tournament (IBJJF championships, World Pro, ADCC). She’s also the daughter of Wellington “Megaton” Dias, a legendary BJJ practitioner—who initially opposed her move to MMA.

“He was completely against it,” Dern confesses. “He said, ‘You’re too pretty—you don’t need to get punched in the face. That’s for men.’ I went against his wishes, but now he’s my biggest supporter.”

Moa: The Next Generation of Hype (and Potential)

Today, Moa is Dern’s most enthusiastic cheerleader—urging her mom to “train every day” so she can “win belts and be a champion.” For Dern, this is the ultimate reward: “She’s starting to understand sacrifice and reward. Sometimes she’ll say, ‘We have to go to training!’—it’s amazing to see her connect with my journey.”

Motherhood: The Greatest Title

Balancing a UFC title chase with chasing Moa down hallways is a challenge Dern embraces wholeheartedly. Despite long days and the grind of training, moments like post-fight time in Abu Dhabi (after her 2024 win over Lupita Godinez) or playing “beauty parlor” at home—Moa painting her face while she recovers—are irreplaceable.

“Even when you’re tired, you have to be present,” Dern says. “Those moments—playing salon, laughing together—are the best part of being a mom. That’s the title I’m most proud of.”