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Six meals a day, 'tripod kicks' and A LOT of weight training: Fitness star Paige Hathaway, 31, reveals the secrets to her amazing figure - and the 'three step rule' she swears by

Daily Mail logo Daily Mail 3/14/2019 Matilda Rudd For Daily Mail Australia

a woman wearing underwear: In terms of snacks she'll opt for peanut butter and banana wraps, hummus and vegetables, homemade tzatziki sauce with Greek yoghurt or a protein shake © Provided by Associated Newspapers Limited In terms of snacks she'll opt for peanut butter and banana wraps, hummus and vegetables, homemade tzatziki sauce with Greek yoghurt or a protein shake Global fitness sensation, Paige Hathaway, has revealed how never skipping breakfast, choosing a hotel with a gym and performing 'tripod kicks' keep her in peak physical shape all year round.

The American trainer, who is visiting Melbourne for the Arnold Sports Festival, eats five or six meals a day and swears by intense weight training to keep her muscles in check.

'The first thing I do when I wake up is eat breakfast. I never skip it,' the 31-year-old told FEMAIL.

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a woman posing for a picture: 'My routine changes a lot but one thing that stays the same is I always and will forever weight train,' she said

'My routine changes a lot but one thing that stays the same is I always and will forever weight train,' she said
© Provided by Associated Newspapers Limited

What is Paige Hathaway's three step rule? 

If you're trying to gain muscle Paige recommends following a three-step rule: Lift heavy weights, eat more calories than you burn and get some rest. 

The 31-year-old will switch between three different breakfast options, including a black bean burrito, a plant-based protein shake or three egg whites with an English muffin and peanut butter. 

Lunch tends to be a protein, carbohydrate or vegetable-heavy meal like a veggie protein patty with sweet potato or white fish tacos (white fish, tortillas and mixed greens). 

Dinner is similar, with gluten free pasta with red sauce, Turkey meatballs and a side salad or a healthy beef, broccoli and rice stir fry. 

In terms of snacks she'll opt for peanut butter and banana wraps, hummus and vegetables, homemade tzatziki sauce with Greek yoghurt or a protein shake. She has three of these per day.

How do you make Paige Hathaway's healthy white fish tacos? 

What you need:

1/4 cup dairy free (or Greek) yogurt

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

1 jalapeño

1 1/2 teaspoons paprika

1 1/2 teaspoons organic sugar

1 teaspoon dried oregano

 3/4 teaspoon garlic

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon chipotle chili pepper

4 (6-ounce) tilapia fillets (or other white fish)

What to do:

Combine first four ingredients in a food processor; (green sauce).

Combine next  six ingredients and skillet over medium-high heat.

Add fish to pan; cook three minutes on each side.

Served with gluten free tortillas, homemade guacamole and tomatoes or lettuce wraps for a low-carb option.

'If I'm craving something sweet I might go for a chia seed pudding, which has 1/3 cup of white chia seeds, 1 1/2 cup of coconut milk, two tablespoons of maple syrup or honey and 1/2 teaspoon of vanilla,' she said.

While it's important to stay focused on the food you're ingesting, Paige puts just as much effort in the gym because she prefers a 'more muscly physique'. 

'I've always loved a defined back with great lats to make the midsection appear more tiny, chiselled shoulders and some nice muscular quads to balance everything out,' she said.

'I was never and will never be the girl in the gym only doing glute and butt day everyday because I think symmetry is sexy. I even workout chest.

'My workouts consist of weight training with plyometrics or circuit training with more explosive motions to build my fast twitch muscles since I grew up as an athlete.' 

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If you're trying to gain muscle Paige recommends following a three-step rule: Lift heavy weights, eat more calories than you burn (known as a surplus) and get some rest.    

The 'tripod kick' exercise can be used as a great butt and core workout for those times you want to target both simultaneously.  

'Get on all fours with your forearms and palms on the ground and a loop resistance band around your feet; lift right foot off the ground,' Paige said.

a woman holding a baseball bat: If you're trying to gain muscle Paige recommends following a three-step rule: Lift heavy weights, eat more calories than you burn (a surplus) and get some rest © Provided by Associated Newspapers Limited If you're trying to gain muscle Paige recommends following a three-step rule: Lift heavy weights, eat more calories than you burn (a surplus) and get some rest

'Extend the right leg to hip height behind you, then return to starting position. Do 20 reps. Next, extend the right leg on the ground behind you, then raise it as high as you can without arching your back. 

'Lower leg to starting position. Do 20 reps. Repeat entire series on opposite side to complete one set. Do two sets.'

But while she'd love to have a steady routine in place when it comes to clocking in hours at the gym, Paige's busy travelling schedule sometimes prevents her from having a set time and place she trains.  

'My top tips for travelling and staying in a routine include always packing your gym gear, researching classes in different cities, picking a hotel with a great gym, packing and planning snacks and making it fun,' she said.  

a person sitting on a bench: But while she'd love to have a steady routine in place when it comes to clocking in hours at the gym, Paige's busy travelling schedule sometimes prevents her from having a set time and place she trains © Provided by Associated Newspapers Limited But while she'd love to have a steady routine in place when it comes to clocking in hours at the gym, Paige's busy travelling schedule sometimes prevents her from having a set time and place she trains

'Find ways to move your body in a way that feeds your soul. For example - find movement you enjoy and that is at an intensity level that feels good to you and work from there.

'This mindful way of exercising will provide you with a different experience of movement and foster the opportunity to enjoy exercise while honouring the body you have.'

Paige has been appointed official ambassador for the fifth annual Arnold Sports Festival Australia and is flying in from California to attend the event on March 15 in Melbourne.

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