Uploaded March 2019 | Updated September 2026, 1 day ago
To download Lifesum!: bit.ly/2SDheCR
My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): natachaoceane.com
My brand new resistance bands to get the most out of your training! natachaoceane.com
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Instagram: instagram.com/natacha.oceane/?hl=en
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Hope you enjoy this ‘what I eat in a day/full day of eating’!
All my love ❤️
Recipes:
BREAKFAST egg muffins, Serves 1:
- 3 eggs
- Handful of spinach
- Handful of cherry tomatoes, halved
- 2 slices ham
- Oil for greasing
- Salt & pepper
- 3 slices of bread
Heat the oven to 180 degrees, line a cupcake tin with a little oil or cupcake paper. Shred one slice of the ham and place evenly across the 3 moulds along with the spinach and tomatoes. Then crack an egg in each mould and season. Place in the oven for 5-10minutes until cooked to your liking (it took me about 7 minutes to get them cooked with a runny centre (: Serve with toast, tomatoes, and whatever else you enjoy!
LUNCH Vegetable sandwich, serves 1:
- 2 slices of toast
- 700g frozen mediterranean vegetables (if using fresh vegetables then cut into 1inch cubes)
- 2 tbsp pesto
Heat the oven and cook the vegetables accordingly. If going from scratch, season the vegetables and place in a baking tray with 1-2tbsp oil and cook for 40minutes until soft. Toast 2 slices of bread and add some pesto over the top, them add the vegetables. You can serve with some chicken or feta or eggs if you like (:
Dinner, search for Thai green fish curry in Lifesum! Super easy and no difficult ingredients to find!
Workout:
- Warm up as shown for hypertrophy warm up in youtube.com/watch?v=GLA2hFv24ww
- Glute activation:
- Banded side walks
- Bodyweight hip thrusts
- Hip Thrusts 5 x 10 reps
- Tempo squats (slow on the way down, fast on the way up) 4 x 12 reps
- SS1 - Single leg plyo hip thrust 2 x 10 per side
- SS2 - Plyo hip thrust 2 x 10 reps
- Alternating Reverse lunges 4 x 16 total reps
- Banded donkey kick 2 x 14 per side
- Double Kettlebell swings 3 x 8 reps (1 rep counts for the lower and upper swing)
- Cool down 10mins (some mobility work and static stretches, video coming soon)
To download Lifesum!: bit.ly/2SDheCR
My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): natachaoceane.com
My brand new resistance bands to get the most out of your training! natachaoceane.com
——————————————————————————————
Instagram: instagram.com/natacha.oceane/?hl=en
——————————————————————————————
Hope you enjoy this ‘what I eat in a day/full day of eating’!
All my love ❤️
Recipes:
BREAKFAST egg muffins, Serves 1:
- 3 eggs
- Handful of spinach
- Handful of cherry tomatoes, halved
- 2 slices ham
- Oil for greasing
- Salt & pepper
- 3 slices of bread
Heat the oven to 180 degrees, line a cupcake tin with a little oil or cupcake paper. Shred one slice of the ham and place evenly across the 3 moulds along with the spinach and tomatoes. Then crack an egg in each mould and season. Place in the oven for 5-10minutes until cooked to your liking (it took me about 7 minutes to get them cooked with a runny centre (: Serve with toast, tomatoes, and whatever else you enjoy!
LUNCH Vegetable sandwich, serves 1:
- 2 slices of toast
- 700g frozen mediterranean vegetables (if using fresh vegetables then cut into 1inch cubes)
- 2 tbsp pesto
Heat the oven and cook the vegetables accordingly. If going from scratch, season the vegetables and place in a baking tray with 1-2tbsp oil and cook for 40minutes until soft. Toast 2 slices of bread and add some pesto over the top, them add the vegetables. You can serve with some chicken or feta or eggs if you like (:
Dinner, search for Thai green fish curry in Lifesum! Super easy and no difficult ingredients to find!
Workout:
- Warm up as shown for hypertrophy warm up in youtube.com/watch?v=GLA2hFv24ww
- Glute activation:
- Banded side walks
- Bodyweight hip thrusts
- Hip Thrusts 5 x 10 reps
- Tempo squats (slow on the way down, fast on the way up) 4 x 12 reps
- SS1 - Single leg plyo hip thrust 2 x 10 per side
- SS2 - Plyo hip thrust 2 x 10 reps
- Alternating Reverse lunges 4 x 16 total reps
- Banded donkey kick 2 x 14 per side
- Double Kettlebell swings 3 x 8 reps (1 rep counts for the lower and upper swing)
- Cool down 10mins (some mobility work and static stretches, video coming soon)
