CrossFit Athlete Jamie Hagiya in Two-Piece Workout Gear Does "Barbell Therapy"

Mattie Rogers is doing dip position work in her workout gear. In a new social media post the Olympic weightlifting shows off her incredible strength – and her flat abs – in an exercise set during a session at the gym. “The lorgest 💅🏼One thing about me, 🗣️ I love dip position work 🗣️ Not even the fact that these all had to be powers could ruin that for me either. Feelin ✨athletic✨80kg/176lbs x 3 & 110kg/243lbs x 2,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Ice Baths

Mattie is a big fan of ice baths for recovery. “I’ll do this about three times a week. I know it’s a little bit conflicted for some people about how well ice baths work for recovery. I, personally, love them. If anything, they make my joints a little bit less achey. There’s a really big difference between going into a training session the next day… not recovered … versus … [taking an] ice bath, stretch[ing], and being as recovered as I can be,” she told Bar Bend. 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.

2. Weekly Massage

Rogers also has some other self-care and recovery methods she relies on. Weekly massage, routine appointments with her physical therapist, and cupping therapy are part of her routine. According to the Mayo Clinic, studies support the many benefits of getting a regular rub down. These include stress reduction, lessening pain and muscle tightness, increased relaxation, and improved immunity.

3. RP Strength Diet

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Mattie starts her day with chocolate milk. “When I’m done with this, I still have three meals left. I follow RP Strength,” she says about the Renaissance Periodization diet, a method of eating which involves macros adjusted for training intensity and meal timing. She eats six meals a day plus intra-training shakes that amount to approximately 4,500 to 5,000 calories a day. “Right now since I’m still gaining, I definitely still rely on drinking a lot of my calories. I’ve been trying to gain since about September…it’s been a constant caloric surplus.”

4. How She Avoids Overtraining

How does she manage fatigue and overtraining? She explains that when she first started she was acquiring “newbie gains” and did not experience fatigue. “Eventually, I hit that wall that every athlete hits at some point. And understanding that not every day is going to be max effort,” she told Bar Bend. Now she trains “3-on, 1-off”, three weeks of heavy training followed by a one week deload.

5. Bodyweight

In addition to lifting heavy weights, Mattie uses her body as resistance. “There’s plenty of bodyweight stuff you can do. You can get pretty creative. Doing anything is better than doing nothing.”