Fitness Model Hattie Boydle in Two-Piece Workout Gear Shares "Rainy Leg Days"

Strength Training

Hattie relies on strength training to keep her body fit. “A combination of heavy weights and circuit training changed my life! German Volume and split training has also shaped my body like nothing else,” she told Simply Shredded. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Squats, Back Extensions, Hip Thrusts

Hattie recommends doing squats, back extensions, and hip thrusts. “There is nothing like having a good squat day! I get under the bar and everything just glides! Plus there are so many variations it’s hard to get bored,” she says. As for back extensions, with her toes turned out, “is one of my favorite exercises,” she says. “For years I would get a sore lower back, and it wasn’t until I put this bad boy into my routine that I started to get rid of my back pain,” she explains. She recommends doing hip thrusts on a decline bench with a barbell, another “great burner” for her glutes. “This year, when I was 9 weeks out from the WBFF World titles, I fractured my foot and could no longer squat, sprint, lunge or put pressure on my foot. This exercise helped me train through it, and I was able to keep my posterior chain and strength levels in check,” she says.”

Do HIIT Workouts for Cutting

Hattie does HIIT to cut, she told Simply Shredded. “I like a challenge, and I enjoy the short bursts of intensity.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

Fuel Up with Protein

Hattie focuses her diet around protein.

• Meal 1: 2 Poached Eggs, 2 Slices Soy and Linseed, 1 tablespoon Butter and 1 Skim Cappuccino
• Meal 2: 1 Scoop Whey, 1 tablespoon Almond Spread, 7 ounces Skim Milk, ½ Banana and Cinnamon
• Meal 3: 7 ounces Teriyaki Fish, 1 cup Rice, and 3 ½ ounces Mixed Greens
• Meal 4: 7 ounces Chicken Breast, 1 Apple, Piccolo Latte – Full Cream and Salad
• Meal 5: 1 Scoop Whey, 1 Apple and Water
• Meal 6: 6 ounces Rib Eye Steak, 5 ounces Sweet Potato Fries and Salad
• Meal 7: 1 ounce Chocolate

Be Flexible with Your Diet

Hattie is a “flexible dieter or IIFYM,” she tells Simply Shredded. “I know this is a controversial topic in the industry, but to be honest it has played a huge role in my recovery from anorexia. Off season, my macros are around 160 grams of protein, 280 grams of carbs and 70 grams of fat. During contest prep my macros are around 170 grams of protein, 140 grams of carbs and 55 grams of fat. I have no restriction on my food, but I must meet my target goals daily.”

She Does Unilateral Training

Matthews revealed in this Instagram post that she likes to do unilateral training. “Some of my favorite movements lately: Today, I focused on unilateral movements. I always start with my weaker side to address muscle imbalances and areas that need more attention. I’ve been enjoying the ankle weight step-ups that @bretcontreras1 taught me. They look easy but are really hard. You must try them! I’m using @bcstrengthofficial ankle weights, which go up to 10 pounds on each side. I highly recommend them, especially if you’ve outgrown the traditional 5-pound ankle weights.”

She’s Vegan

Matthews is a vegan, and this has a lot of health benefits. MD Anderson states, “It supports your immune system. Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best.”

She Meal Preps

One of Matthews’ secrets to eating healthy is meal prepping. She shared some of her favorites in this Instagram post. “🌱High-Protein Vegan Meal Prep💪🏽🍽️Breakfast Protein Overnight Oats. Macros: 25g P - 78g C - 18g F. Ingredients per container: •40g sprouted oats •12g mixed seeds (chia, hemp, flax) •5oz plant protein yogurt •2oz plant milk. Optional toppings & sides: •100g berries •30g granola. 🍽️Lunch & snack are from my Fit Vegan Kitchen Digital Book. 👉🏽Enchilada Lasagna (page 108): 28g P - 53g C - 11g F. 👉🏽Protein Brownies (page 170): 10g P - 22g C - 4g F. For the brownies I used @vedgenutrition plant protein code✨Natalie✨🍽️Rainbow Bowls for Dinner. Macros: 26g P - 76g C - 6g F. Ingredients per container: •125g extra firm tofu, air-fried and covered in Furikake seasoning. •200g cooked organic rice from @thepridefoods code✨Natalie✨ •30g cabbage •15g sweet chili sauce. •1 pack of roasted seaweed snack.”

She Works Her Lower Body

Matthews shared some of her favorite lower body workouts in this Instagram post. “Glute Focused Lower 🍑• Deadlift: 145lbsx12. 185lbsx10. 205lbsx8. 240lbsx1 (7.5RPE) Walking Lunges: 95lbsx24. 95lvsx22. Rotisserie Hip Thrust: 20,15,10,8 *increasing weight each set* Ankle Weight Kickback: 10lbs each 2-3sets 15/15. Abduction Machine: 3x15 *not filmed.”

She Does Squats

Matthews is seen doing squats with a ball throw in her recent Instagram post. These have a lot of benefits. Piedmont says, “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

She Lifts Weights

In her Instagram video, Henry is seen using heavy weights to workout. This has a lot of benefits. ACE Fitness states, “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

She Does Deadlifts

Henry is seen doing deadlifts in her Instagram video. The exercise has a lot of benefits. According to ACE Fitness, “When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

She Does Lunges

Henry is also seen doing lunges in her Instagram video. The lunge has a lot of health benefits. The Mayo Clinic reports, “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

She Does Squats

Henry is seen doing squats with a barbell in this Instagram video. According to Allina Health, squats are very beneficial. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

She Swims

Henry spends a lot of time at the beach. She shares a lot of posts of herself there on Instagram. Naturally, Henry likes to swim to keep herself in shape. She included some photos of herself in the water in this carousel post. Better Health states that swimming has a lot of benefits. “Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness.”