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Fitness model, 32, reveals the daily diet and workout regime that keeps her lean and toned

A leading fitness model has revealed the daily diet and workout regime that keeps her looking lean and toned, and the fitness secrets she swears by to stay fit.

Hattie Boydle, 32, from Sydney, has won a number of fitness competitions over the years, and said she needs to keep her diet clean but rich in nutrients in order to stay looking and feeling her best. 

‘Food is energy, and it is also nutrients, so I aim to get a variety of nutrients from plants, animal proteins, carbohydrates and fats coming into my diet,’ Hattie told FEMAIL.

‘There are foods I eat sparingly, and I enjoy them more when I haven’t had them for some time.’ 

A leading fitness model has revealed the daily diet and workout regime that keeps her looking lean and toned, and the fitness secrets she swears by to stay fit (Hattie Boydle pictured in the new Muscle Nation range)

A leading fitness model has revealed the daily diet and workout regime that keeps her looking lean and toned, and the fitness secrets she swears by to stay fit (Hattie Boydle pictured in the new Muscle Nation range)

A leading fitness model has revealed the daily diet and workout regime that keeps her looking lean and toned, and the fitness secrets she swears by to stay fit (Hattie Boydle pictured in the new Muscle Nation range)

Hattie Boydle (pictured), 32, from Sydney, has won a number of fitness competitions, and said she needs to keep her diet clean but rich in nutrients in order to stay looking her best

Hattie Boydle (pictured), 32, from Sydney, has won a number of fitness competitions, and said she needs to keep her diet clean but rich in nutrients in order to stay looking her best

Hattie Boydle (pictured), 32, from Sydney, has won a number of fitness competitions, and said she needs to keep her diet clean but rich in nutrients in order to stay looking her best

Hattie Boydle (pictured), 32, from Sydney, has won a number of fitness competitions, and said she needs to keep her diet clean but rich in nutrients in order to stay looking her best

Hattie Boydle (pictured), 32, from Sydney, has won a number of fitness competitions, and said she needs to keep her diet clean but rich in nutrients in order to stay looking her best

The 32-year-old said while she tends to stay away from fried foods, these days she doesn’t really ban herself from eating anything in particular.

What is Hattie’s day on a plate?

BREAKFAST ONE: 100 grams of sourdough with 20 grams of low fat cream cheese. One whole egg and 150 grams of egg whites with 100 grams of rocket.

BREAKFAST TWO: 100 grams of sourdough with 20 grams of low fat cream cheese and 20 grams of honey. One long black with 100mL full cream milk and one teaspoon of sugar.

MID-MORNING (PRE-TRAINING): One skim cappuccino.

LUNCH: 400 grams of Basmati rice, 20 grams of Hoisin sauce, 75 grams of sardines, 100 grams of beetroot and 100 grams of cooked spinach.

MID-AFTERNOON: 200 grams of Chobani yoghurt, 100 grams of frozen blueberries, 100 grams of frozen raspberries, 100 grams of apple and 25 grams of Whittaker’s chocolate.

DINNER: 80 grams of lean beef mince, 300 grams of Basmati rice or pasta, 100 grams of zucchini, 100 grams of carrot and 100 grams of pumpkin.

DESSERT: One Jarrah hot chocolate. 

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Hattie typically has two breakfasts to fuel her for a morning workout: a sweet breakfast and a savoury option.

Upon waking, she’ll enjoy sourdough bread with cream cheese, egg and rocket, followed by another slice of sourdough, which she this time tops with cream cheese and honey.

She’ll also have two coffees throughout the morning: a long black with full cream milk and a teaspoon of sugar, and later a skim cappuccino.

At lunchtime, Hattie normally has something like Basmati rice with Hoisin sauce, sardines, beetroot and spinach.

She doesn’t deprive herself of snacks either, enjoying natural yoghurt, frozen blueberries, raspberries, apple and a couple of squares of chocolate in the afternoon.

‘Dinner is lean beef mince, Basmati rice or pasta, zucchini, carrot and pumpkin,’ Hattie said.

‘I always have a Jarrah hot chocolate to end the day.’ 

Hattie said if you want to eat healthily to get lean, you need to think about calories in and calories out:

‘It’s all about managing energy (calories), but there are some foods that should form the base of your diet,’ she said.

You should aim for around three or four servings of protein per day, at least five servings of vegetables and at least two servings of fruit.

‘A variety of different choices on any given day helps to feed your gut microbiome and gives you the right micronutrients,’ Hattie said.

Hattie works out hard, around five days a week, and she sometimes does all over strength workouts and on other days focuses on movements that isolate particular muscles (pictured)

Hattie works out hard, around five days a week, and she sometimes does all over strength workouts and on other days focuses on movements that isolate particular muscles (pictured)

Hattie works out hard, around five days a week, and she sometimes does all over strength workouts and on other days focuses on movements that isolate particular muscles (pictured)

What are Hattie’s weekly workouts?

MONDAY – STRENGTH DAY

Back squats 3 x 5

Front squats 5 x 5

Incline bench press 2 x 8

Tricep extension 2 x 15

Bicep curls 2 x 15

THURSDAY – POSTERIOR AND SHOULDERS 

Single leg RDL 4 x 8

seated hamstring curl 4 x 8

Lying hamstring curl 2 x 25

Barbell hip thrust 3 x 20

Single arm lat row 6 x 12

TUESDAY – GLUTES AND SHOULDERS

Single leg hip extension 5 x 12

Back extension 4 x 20

Lateral raise 4 x 10

Chest supported rear delt fly 3 x 20

FRIDAY – STRENGTH DAY

High bar back squat 5 x 3

Sumo deadlift 4 x 8

SATURDAY – POSTERIOR AND SHOULDERS

Romanian RDL 4 x 8

Back extension 4 x 15

Barbell hip thrust 4 x 8

Seated lateral raise 4 x 10

Lying lateral raise 3 x 20

Source: Hattie Boydle 

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Hattie has certain days where she targets her glutes (pictured), both with bodyweight exercises and weight-based workouts in the gym

Hattie has certain days where she targets her glutes (pictured), both with bodyweight exercises and weight-based workouts in the gym

Hattie has certain days where she targets her glutes (pictured), both with bodyweight exercises and weight-based workouts in the gym

The 32-year-old (pictured) doesn't deprive herself of any foods, but does like to stay away from fried foods where possible and eat a balanced range of protein, fat and carbs

The 32-year-old (pictured) doesn't deprive herself of any foods, but does like to stay away from fried foods where possible and eat a balanced range of protein, fat and carbs

The 32-year-old (pictured) doesn't deprive herself of any foods, but does like to stay away from fried foods where possible and eat a balanced range of protein, fat and carbs

The 32-year-old (pictured) doesn't deprive herself of any foods, but does like to stay away from fried foods where possible and eat a balanced range of protein, fat and carbs

The 32-year-old (pictured) doesn’t deprive herself of any foods, but does like to stay away from fried foods where possible and eat a balanced range of protein, fat and carbs

What are Hattie’s fitness and diet secrets? 

* Eat a balanced mix of protein, fat and carbohydrates.

* Don’t deprive yourself of the foods you love: find healthier versions.

* Start small with exercise and build up rather than going from zero to hero and crashing down again.

* Work out with a community to stay focused.

* Concentrate on specific areas like your glutes and shoulders to see results. 

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When it comes to training, Hattie is strict with her own routine.

She trains five days a week and rests on Wednesdays and Sundays to allow her body to recover.

On Mondays and Fridays, she focuses on all over strength, while Tuesdays, Thursdays and Saturdays are dedicated to specific body parts, like her shoulders, glutes and upper body. 

‘If you want to get into fitness, start with something you enjoy or that is community-based to help motivate you,’ she said.

‘Doing things with others helps when discomfort is present – knowing you are all in it together helps.’

Hattie said weight-bearing exercises at the gym are key for toned glutes, while you need to activate the tiny muscles in your shoulder with rows and repeated reps to see results in this area. 

Hattie recommends starting with the ‘bare minimum’ if you’re new to exercise, and then slowly stretch yourself from zero to three sessions per week.

‘Do that and then add on from there,’ she said.

'If you want to get into fitness, start with something you enjoy or that is community-based to help motivate you,' Hattie (pictured) said

'If you want to get into fitness, start with something you enjoy or that is community-based to help motivate you,' Hattie (pictured) said

‘If you want to get into fitness, start with something you enjoy or that is community-based to help motivate you,’ Hattie (pictured) said

'The most common mistake people make is going from zero to hero and then back to zero when motivation drops and tiredness sets in,' she said (Hattie pictured)

'The most common mistake people make is going from zero to hero and then back to zero when motivation drops and tiredness sets in,' she said (Hattie pictured)

‘The most common mistake people make is going from zero to hero and then back to zero when motivation drops and tiredness sets in,’ she said (Hattie pictured)

‘The most common mistake people make is going from zero to hero and then back to zero when motivation drops and tiredness sets in.

‘If you go from zero and build slowly, you’ll see results.’ 

Hattie is currently serving as an ambassador for Muscle Nation, with whom she has just collaborated on a new sustainable activewear range, HBXMN. 

The range comprises sports bralettes, leggings, bike shorts, and mesh crop tops, and everything is crafted from elements of recycled fabrics.

For more information about the new range and to shop the new collection, please visit the Muscle Nation website here 

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