Featured Fitness Model – Chontel Hau


Sexy fitness model and Muay Thai fighter Chontel Hau is our featured fitness hottie of the week. Check out her bio and hot pictures below.

Bio: I have always been involved in sports since a young age & also modeled since I was 14yrs. Throughout school I was age champion for Track n Field, excelling in sprints 100m/200m, High Jump & Long Jump. I was always involved in some kind of team sport such as Basketball, Rugby League, Volleyball, Netball & Touch Football. Then around 16-17 I began Weight Lifting & Boxing, after i completed high school I only ever did Gym & what ever fitness class was being held at that time but this is where I lost most of my motivation for training until around 2009 where i stumbled across the sport Muay Thai Kickboxing which caught my attention & a found myself quickly becoming obsessed with the style of training loving all that was to do with this sport.

Chontel Hau  picture

Fitness: When I got to my peek fitness level the next step was to get stronger without slowing down or increasing too heavily in muscle mass. I completed my studies & found a method of weight training that built incredible strength without gaining too much mass so still benefiting my Muay Thai Fitness obsession. With this came a new healthy fit physique that led me to be encouraged to compete in a number of Body Sculpting Competitions. I never really fit in to a category for Body Sculpting so therefore I was never receiving call outs & most certainly never placed, as I would be too lean for Bikini yet not big enough for figure, then a federation called INBA introduced a Fitness Category which was smack bang in the middle of Bikini & Figure. I entered their comp first year of them introducing the category & was place 1st, something that I will always remember & cherish.

Chontel Hau

Typical Day: An example of a typical Monday would be this;

4:30am-10am Training clients. *I train Muay Thai Fitness so this involves a lot of physical work in order to hold the pads.

10:30am Legs Day


4-6 Reps 90kg Barbell Squats > 20x Suspension Jump Squats > 12x 50kg Barbell Walking Lunges


4-6 Reps 60kg Straight Leg Deadlifts (Time under tension) > 25 Jumping Lunges


5x 90kg Sled Push/Pulls (8m strip) > 50x 40kg Kettle bell Sumo Squats > 50x Box Jumps

4x 90kg Sled Push/Pulls (8m strip) > 40x 40kg Kettle bell Sumo Squats > 40x Box Jumps

3x 90kg Sled Push/Pulls (8m strip) > 30x 40kg Kettle bell Sumo Squats > 30x Box Jumps

2x 90kg Sled Push/Pulls (8m strip) > 20x 40kg Kettle bell Sumo Squats > 20x Box Jumps

1x 90kg Sled Push/Pulls (8m strip) > 10x 40kg Kettle bell Sumo Squats > 10x Box Jumps

Back to work in the office of HIIT Station

2:30pm-6:30pm Start training clients again

6:30pm HIIT 1hour Class of Muay Thai Kickboxing

7:30pm-9pm Finish training clients

Fav Cardio: Muay Thai in a HIIT style

Chontel Hau

Favorite Music : All R&B & Hip Hop: Old school & new. We have a very big sound system so you definitely cant even hear yourself breathing.

Embarrassing Song that I workout to….. Will Smith Get jiggy with it.

Chontel Hau


Diet: My partner is the man behind all of my nutrition, my diet normally consists of 6 Days solid on the correct ratios chosen by Sam Duncan in Good Fats, Carbs, Protein & Greens with supplementation etc & 1 day off the plan which I dont abuse but where I can enjoy a meal without a stress of timing and weighing etc

Oats, Whole Grain Bread, Natural Peanut Butter, Macadamia Oil, Bags of Mixed Leaf Salad, Yellow Mustard, Hard Organic Tofu, Snapper, Mixed Frozen Berries & Grain fed Eggs cartons (Omega 3 rich).

Inspiration: I don’t have a particular inspiration influence but recently I have been following a lady called Emily Skye who has a rockin hot bod.

Chontel Hau pictures

Cheat meal: Grilled Field of Mushrooms Burger & Frozen Coconut Yogurt.

Supplements: I use all Punish Natural Nutrition. WPI, Glutamine, Berri BCAA’s & then Fish Oils.

Chontel Hau

Goals: I hope to grow & continue the HIIT Station Empire.



Facebook Page HIIT Station

IG: chontel_hiitstation


About Author


I'm Jacques, fitness expert and author. I'm the founder and editor of literallylean.com. Sign up to my weekly newsletter above for fitness tips and free giveaways. Follow me on Twitter and Google+ as well.

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