How to Lose Fat + Keep it Off // How Metabolism Works @natachaoceane

updated 4 years ago

How to Lose Fat + Keep it Off // How Metabolism Works

well, this sucks...

Natacha Océane 2023-06-27 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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My ultramarathon was meant to be this week. I had hoped to be running through the finishing line as I was giving the update so I’m sorry for being a bit bummed out. I am so proud of everyone setting goals: I’ve heard about so many of you running your first run in years, shooting for 5kms, 10kms, half marathons, marathons and ultras. You can’t imagine how freaking proud it makes me. It’s never about how big the goal looks on the outside, but how much it means to you and how much self-belief it helps build. No workout in today’s video as I’m really resting up and taking time away from running/the gym, but a new boyf for me thanks to all of you generous people 💗🤍

Just want to mention: the race wasn't Western States. I'm not ready yet but I appreciate the faith! I'll be doing a different race in a few weeks, once I've had a little rest and worked on some more rehab for my ankle (: Can't wait to make it happen!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Preparing my Body + Mind to Run a 100 Mile Ultramarathon

Natacha Océane 2023-06-05 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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To help us raise $40,000 for endometriosis research, you can also contribute to the GoFundMe fundraiser at: gofundme.com/f/raising-40000-for-endometriosis-research All proceeds go directly to EndoFound!

Thanks to lululemon for sponsoring the workout segments of this video: I’m wearing lululemon in my workouts (: All other content is entirely editorial as always with zero input from any brand 🤍

A full week of training for my ultramarathon which is getting scarily close! I’m back to running a little more regularly now, though I’m still cycling in the gym too to protect my ankle in the final stages of recovery. The gym workout in this video is a good example of the types of core and leg strengthening I’ve been doing so feel free to take them and try them! This week I also helped announce a new scientific research program (slightly terrifying, insanely exciting) into female runners and took a couple of fitness tests to help me manage my race as best I can! Love you!

The gym I visited in Vancouver is called HouseConcepts! I paid for my membership ofc, I just like to shoutout great work (: I recommend!

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Protein Explained! Muscle, Strength, Fat Loss + Endurance

A Full Week of Training for a 100 Mile Ultramarathon

Natacha Océane 2023-04-12 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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A full week of workouts training towards my 100 mile (160km) Ultramarathon in just a few months! I'm not able to run yet, which is a slight problem, but there's still a huge amount of training I can do in the gym and on the bicycle to build my endurance capacity and prepare my body! This is all my workouts this week, though my routine is changing almost every week to increase my fitness! Proud of you, keep pushing yourselves 👏

For more information on Endofound, who we're supporting with my 100 Mile (160km) race, head to: endofound.org

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

What I Eat in a Day: My New, Higher Intake

Natacha Océane 2023-03-28 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane/?hl=en
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Hey my friends! I haven't done a What I Eat in a Day for a while to show my full day of eating, so now that I'm increasing my calorie intake to go alongside the extra training for my 100 mile Ultramarathon I thought it would be a good time for an update (: My goal is to fuel myself to the best of my ability without needing to make the whole experience distract me from living life (too much, I know it's a big challenge!)

Hope you're happy and eating and exercising the way that makes you feel fulfilled!

RECIPES!

LUNCH:
Beetroot & Orange salad (serves 2):

500g pack of cooked beetroot
3 mandarins/2 oranges (anything orangey works!)
50g feta (crumbled)
40g walnuts (crushed)
Handful of mint
Salad leaves of any kind (probably not rocket though because the flavour will over-power the rest!)
Lemon, Salt & Olive oil to taste

Slice the beetroot and oranges into medium slices and toss together with walnuts, feta, mint and salad leaves in a bowl. Season to taste with lemon, salt & olive oil and serve!!

Lemon & Harissa Chicken (serves 2):

3 skinless chicken breasts (sliced in half length-ways)
1 unwaxed lemon
7 cloves garlic (peeled)
1.5 tbsp smoked paprika
1 tbsp Harissa spice mix
All seasoning spice (optional)
Pinch of salt

Coat the chicken both sides with smoked paprika, harissa, all-seasoning spice and salt (add more of whichever you like). Heat a lightly greased pan to low-medium heat, add the chicken and cover for 20 minutes. Remove the lid for the remaining 5 minutes and cook at high heat to remove all the excess moisture and stop just when the chicken starts browning. Serve and enjoy!

DINNER:
Sweet potato gratin (serves 2):

4 medium sweet potatoes (long and thin)
30g butter (melted)
Garlic (3 crushed garlic cloves or 1 tbsp garlic powder if you’re lazy like me)
1 tbsp sea salt flakes
1-2 Rosemary sprigs

Heat the oven to 190C. Keep the skin on the sweet potatoes and slice them thinly. Add them to a mixing bowl and add the butter, garlic and salt making sure that every slice is evenly coated. Arrange them into a baking dish or an oven-proof pan. Cover with aluminium and cook for 30minutes. Then remove the aluminium, add some rosemary on top and cook for another 30 minutes until the top has browned and the potatoes are fully cooked! Serve with whatever you like! I did white fish which I added to the oven at the 30 minute mark.

The fish was super easy, I just placed it between 1 sheet of baking foil and baking paper and just drizzled a bit of olive oil, salt, parsley and added some lemon slices before wrapping it up and chucking it in the oven for 30-40mins until cooked throughout.

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How to Easily Run Further, Longer and Faster

Natacha Océane 2023-03-14 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane/?hl=en
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I’ve had so many people tell me ‘I’m not a runner’ or ‘I can’t run’ recently, and yet I’m 100% so sure you could feel comfortable and confident running with a couple of the right tips around speed, technique, increasing your distance and how to think about your runs. If you want to enjoy running more, build your endurance and break that perception that running isn’t for you, this is everything I think you need to know to love it and find a happy running routine (: And if you don’t want to run and wanna workout in other ways, do your thing! 👏 As long as you’re happy and feeling good, you’re working out perfectly 🙌

A slightly better heart rate max estimator to help you find 70% of Heart Rate Max as your Zone 1 threshold: https://www.ntnu.edu/cerg/hrmax#Test%20yourself

Here’s a short reference list of the RCTs and reviews that most directly featured in the video, and that are my favourites as a starting point if you want to read more about the research behind it:
link.springer.com/article/10.1007/s40279-016-0474-4
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
semanticscholar.org/paper/Resistance-Exercise-for-Improving-Running-Economy-A-Šuc-Šarko/16791b65b514bbe5092d30b4fe5ae4968bbbd974
ncbi.nlm.nih.gov/pmc/articles/PMC9742541
pubmed.ncbi.nlm.nih.gov/29065279
ncbi.nlm.nih.gov/pmc/articles/PMC7183043/pdf/sports-08-00035.pdf
link.springer.com/article/10.1007/s40279-020-01412-7#Sec7
pubmed.ncbi.nlm.nih.gov/17940147
jospt.org/doi/epdf/10.2519/jospt.2014.5164
jospt.org/doi/epdf/10.2519/jospt.2019.8541
meridian.allenpress.com/jat/article/57/7/650/470023/The-Association-Between-Running-Injuries-and
pubmed.ncbi.nlm.nih.gov/33064812
bmjopensem.bmj.com/content/bmjosem/8/1/e001255.full.pdf
researchgate.net/publication/233855836_Intervals_Thresholds_and_Long_Slow_Distance_the_Role_of_Intensity_and_Duration_in_Endurance_Training
pubmed.ncbi.nlm.nih.gov/35418513
ncbi.nlm.nih.gov/pmc/articles/PMC9319953/pdf/sports-10-00098.pdf
pubmed.ncbi.nlm.nih.gov/28544858
ncbi.nlm.nih.gov/pmc/articles/PMC9653533/pdf/40798_2022_Article_511.pdf
pubmed.ncbi.nlm.nih.gov/34444136
ncbi.nlm.nih.gov/pmc/articles/PMC7080849
ncbi.nlm.nih.gov/pmc/articles/PMC5889786
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-y
journals.plos.org/plosone/article?id=10.1371/journal.pone.0101796

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Im Starting the Hardest Challenge of my Life

Natacha Océane 2023-02-21 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane/?hl=en
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This year, I want to challenge myself to keep growing by developing my aerobic fitness while protecting the strength I have built to eventually take on a 100 mile ultramarathon. This sport has been speaking to me a lot lately, and I think the purpose of a clear goal with a clear date will really help me enjoy my workouts even more by challenging me to continually learn, and study the Sports Science around running and strength in a super hands-on way. I can’t wait to try and hope you push yourself with your workouts, but way beyond your fitness too!! Let’s build that self-belief and support a charitable cause doing it, so everyone wins together.

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The Physiotherapy company that helped me recover from a sprained ankle ligament is called Evoker Physiotherapy, in Sydney CBD: https://www.evokerpps.com.au

The team of incredible running experts helping me hone my running technique and protect my body through the next few months is The Running Room, based in Sydney: therunningroom.net

Like always, I would never recommend any company or service to you unless I was willing to pay full price for it myself. All support from the companies above was paid for at full price. I just believe in supporting people who have done right by me and I want to see such high levels of excellence and expertise rewarded!!

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Common “Healthy” Habits I Hope you Didn’t Fall For (+ some that are great)

Natacha Océane 2023-02-06 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane/?hl=en
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The internet is absolutely packed with "healthy habits we should all be doing" - foods to eat, drinks to eat, and daily routines to never skip if we want to be our healthiest, happiest selves. Some of these habits are great and could help you feel mentally and physically better, and some are a little...? Your healthy habits and routines that help you feel your best will be your own, and hopefully this video helps you cherry pick which you want to try.

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

How I Lose Fat & Keep it Off: Meals, Workouts + Everything Else

Natacha Océane 2023-02-01 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! Today, we're living a day in the life of my fat loss approach that I explained in my video 'How to Lose Fat + Keep it Off // How Metabolism Works'. In that video I expanded on the type of calorie deficit, workouts, and general mindset I would recommend and this is what that routine would look like for me. My last fat loss phase was a year or so ago and I've been focussed more on strength building since.

Everybody and every body is different. Please remember this is about the overall mindset and thinking: my exact numbers won't work for you. Study yourself and your body, and work with a Registered Dietitian if you want exact, personalised nutrition guidance. This is all about the high level approach, and as a reminder that heavy calorie deficits and hating the process aren't needed (:

My YouTube videos that I mention at the start of this one:
How to Lose Fat + Keep it Off // How Metabolism Works: youtu.be/gWocc7i77oM
Why Diets Fail: youtu.be/WTpjQs0atxs

And for a great start to some reading on low energy availability and how it can really impact health, these papers have you covered:
sciencedirect.com/science/article/abs/pii/S1538544222001110?via%3Dihub
link.springer.com/article/10.1007/s42000-020-00214-w
germanjournalsportsmedicine.com/archive/archive-2020/issue-10/relative-energy-deficiency-in-sport-red-s-a-narrative-review-and-perspectives-from-the-uk
pubmed.ncbi.nlm.nih.gov/30008240
bjsm.bmj.com/content/53/10/628
pubmed.ncbi.nlm.nih.gov/33095376

Ive Been Struggling Lately... *working on my mental + physical health*

Natacha Océane 2022-11-07 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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My mental and physical health have been a little off lately, to be honest. I've been struggling to find a routine, to feel motivated and to have much energy. Time to turn that around (:

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

How to Balance Running + Gym Workouts // Common Mistakes to Avoid

Natacha Océane 2022-10-25 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! This week we’re going to break down how to run faster and longer while still hitting your goals in the gym, whether that’s getting stronger, building muscle, losing fat, becoming more functional or whatever! It can be tough to balance everything and find a routine that works, so these tips and tricks should keep you making progress in your fitness journey!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these systematic reviews are a great place to start!
ncbi.nlm.nih.gov/pmc/articles/PMC8053170/pdf/40279_2021_Article_1426.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC8891239/pdf/40279_2021_Article_1587.pdf
researchgate.net/profile/Michael-Rosenblat/publication/325492365_Polarized_vs_Threshold_Training_Intensity_Distribution_on_Endurance_Sport_Performance_A_Systematic_Review_and_Meta-Analysis_of_Randomized_Controlled_Trials/links/5ec68df492851c11a87b7ea3/Polarized-vs-Threshold-Training-Intensity-Distribution-on-Endurance-Sport-Performance-A-Systematic-Review-and-Meta-Analysis-of-Randomized-Controlled-Trials.pdf
journals.humankinetics.com/view/journals/ijspp/13/9/article-p1114.xml
thieme-connect.com/products/ejournals/abstract/10.1055/a-1559-3623
link.springer.com/article/10.1007/s40279-017-0835-7

I Tried Low-Carb for a Week

Natacha Océane 2022-10-11 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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A week without the carbohydrates that I love and need! Usually I average around 300g of carbs a day going by my last few What I Eat in a Week videos where I’ve track everything I eat. This week, I cut my carbs to under 100g and got just 13-15% of my calories from carbohydrates (instead of my usual 50-60%) to see if it made any difference to my workouts, diet and how I felt!

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These are the systematic reviews and meta-analyses I quickly showed at the end of the video as I spoke about the science around carbohydrates. I wanted to keep this one science-light so this was a super quick run through!
cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013334.pub2/epdf/full
onlinelibrary.wiley.com/doi/epdf/10.1002/oby.22968
pubmed.ncbi.nlm.nih.gov/34168293
pubmed.ncbi.nlm.nih.gov/25182101
journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0100652&type=printable
ncbi.nlm.nih.gov/pmc/articles/PMC8566643/pdf/40279_2021_Article_1508.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC8066770
jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8

The Mindset and Lessons that Changed My Life

Natacha Océane 2022-09-20 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! I know we've spoken a lot about healthy routines and habits and the best workouts, but none of it means much without the right mindset and without finding happiness. My mind has transformed even more than my body over the last 10 years, and deeply absorbing each of these lessons is why (:

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

The Truth About Menstrual Cycle Syncing: Diet, Workouts + Progress

I Tracked What I Eat in a Week! No Restrictions + Healthy Eating

Natacha Océane 2022-08-10 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is everything I ate in the week! Please don't forget, I'm not working towards fat loss or muscle building at the moment (I recently had phases of each until early this year), so this is me focussing on training-specific goals and enjoying my workouts! Everyone's diet and nutritional requirements are unique, so this is just for simple meal ideas and sharing how much things can vary for me day to day! Love ya 🤍

Recipes at your request!!:

Matcha Pancakes (makes 8 pancakes):

- 2 cups oats (you can use the same amount of plain flour if you prefer!)
- 2 tbsp matcha powder
- 1 large banana
- 2 cups milk (I used almond milk)
- 3 tsp baking powder
- Optional: sugar, salt, vanilla extract, 1tbsp oil ( I didn’t have any of these in mine but you can season to taste!)

Blend all the ingredients together in a mixer until smooth. Heat a lightly greased pan to medium-high heat and pour the batter. Cook for about 2-3 mins each side or until both sides are golden/greeny brown! Serve with anything you like! The grilled bananas are below 😘⬇️

For the bananas: Slice the bananas in half lengthways. Heat a lightly greased/ non-stick griddle pan to high heat. Add the bananas flat-side down and heat until golden brown stripes appear! Enjoy ❤️

Mac’n’cheese (serves 4):

- I followed this recipe (eatlean.com/about/blog/low-fat-macaroni-cheese-bake) but made a few swaps:
- Instead of using 2 pots of eat lean, I swapped one pot for dairy lea spreadable
- Instead of the bacon medallions, I just chopped 100g ham slices
- I didn’t have eat lean shaker so didn’t use it… but I don’t think it makes much of a difference (:

Flat bread (makes 4):
- 250g plain flour
- 250g greek yoghurt (5% fat)
- Pinch of salt
- Optional: herbs, seeds, olive oil (I didn’t use any of these but they would all work!)

Mix the ingredient together into a bowl and knead for 5 minutes. You can cover the dough and leave it to rest for 2 hours if you wish - I skip this step often and I don’t personally notice a difference! Split the dough into 4 and roll it out so it’s about 3mm thin. Heat a lightly greased pan to high heat and lie the flat bread flat, cook for ~2mins both sides - it should puff a little bit! If there are a few brown spots that’s great too! Repeat for the remaining 3 flat breads and keep them warm in the oven or wrapped in foil until the remainder are cooked! Serve with chicken, tzatziki, tomatoes and cucumber!

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I Trained with a 19-Year-Old Olympic Champion *INTENSE*

Natacha Océane 2022-07-26 | Ana is the youngest athlete ever to win Olympic Gold in Taekwondo! 🥇🤯 She helps so many young people get into the sport, and I’m so proud of her. Go support her at instagram.com/ana.zolotic and show some love! 🤍♥️

Also a big shoutout to Faith instagram.com/fdill.on who’s also killing it on the US Taekwondo Team 🥋 and to the US Performance Center for hosting us!

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com

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My Instagram: instagram.com/natacha.oceane
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This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

I Tried TikToks Hardest Transformation Program for 48 Hours

Natacha Océane 2022-07-11 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! It’s been over a year since I started getting requests to review the 75 Hard challenge that’s been going viral on TikTok. It’s supposedly a mental toughness programme even though I’m 100% picking up fitness transformation / weight loss vibes when I look through people's interpretation of it! I took on the challenge for 48 hours and added my thoughts at the end (: I hope you enjoy it!!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok! ❤️)

Am I Too Skinny Now? The Next Body Trend & Shady Brands

Natacha Océane 2022-06-21 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! Today we’re talking beauty standards, a common question I’ve been getting after my recent fat loss phase, body trends, and a whole lot of v personal stuff ❤️‍🔥 Let’s open up that book…

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I Tried my Boyfriend’s DIET + WORKOUT for 24 Hours

Natacha Océane 2022-06-06 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! The requests for more Mario on the channel have been coming in thick so I spent a day attached to his side following his exact diet and workout as an excuse for us all to hang out (: His doesn't have a very regular fitness routine, but this is a little of what his day looked like ❤️‍🔥

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

My Workout Routine! A Full Week at the Gym

Natacha Océane 2022-05-24 | For science-based gym + home workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Dynamic full body:
- Alt single arm dumbbell snatches: 2 x 10-15 per side
- Landmine alternating thrusters: 3 x 8-15 reps
- Standing rotational row: 3 x 12-15 reps
- Squat hold ball chest throw: 3 x 30s
- Alt single arm cleans: 4 x 20 total reps (10 per side)
- Goodmorning to row: 2 x 12 reps
- X Pulldown: 2 x 16 pers
- Kneeling squat jump to box jump: 3 x 10-12 reps

Upper body:
- Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure
- Bench press / chest press: 4 x 5-8 reps
- Weighted push ups: 2 x (10kg to failure, bw close to failure)
- Handstand drills (shoulder taps): 3 x 10-15 taps
- Tempo single arm mowers: 3 x 10-15 reps per side
- Pike push ups: 3 x 10 reps
- Half-kneeling anti-rotation cable press: 2 x 16 reps per side
- Tricep dips: 2 sets to failure

Lower body (w/o w Mario):
- Reverse lunges: 5 x 10-12 (5-6 per side)
- Jumping bulgarian split squat: 2 x 10-16 per side
- Single arm stiff leg deadlift: 2 x 10-15 per side
- Open leg walking lunges: 4 x 8-12reps
- Hip thrusts w/ band superset with hip abductions: 8-16 reps
- Leg press: 3 x 8-12 reps
- Sleds: 4 x 20m (mid-speed run)

Skill full body:
- Assisted one arm press-ups: 3 x max per side
- Half handstand drill: 2 x 8 per side
- Ring inverted deadlift: 3 x 6-10
- Bosu leg complex: 3 x full complex per side. Please don't jump straight into these if you're new to them (: Holding a TRX and starting on stable ground is perfect for getting the complex, developing full mobility and strength through each single leg squat first!
- Pistol squats: 3 x (10 x 10kg, 10 x 5kg, 10 x bw)
- Muscle ups: 2 x failure
- One leg rotational throw: 2 x 12-16 per side
- Forward kick sits: 4 x 20-25

Everything I Eat in a Day: No More ‘Intuitive Eating’

Natacha Océane 2022-04-19 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! Today, I wanted to chill with you guys, have fun and make some food! I hope you enjoy the recipes if you give them a go! They’re all down below for you to try!!

Recipes:
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Breakfast: Porridge Bites (makes 16 cupcake sized bites) (healthylittlefoodies.com/fruity-oat-breakfast-bites)

I didn’t have frozen fruit so I just used fresh and it worked out well, just use a little bit less so that it doesn’t go too soggy!

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Lunch: Frozen Gyoza with Edamame salad (serves 2)

24 frozen gyoza (I had prawn and vegetable ones)
320g peeled edamame beans
1/4 red cabbage (shredded)
6 small carrots (sliced or shredded)
1 spring onions (sliced)
100g quinoa (uncooked)
Dressing: 2tbsp Sesame oil, 2tbsp soy sauce, 2tbsp white vinegar (change any of the ratios to your taste)

Start cooking the quinoa according to the instructions on the pack (or you can buy pre-cooked quinoa to save the time). Meanwhile, prepare the vegetables and mix together in a bowl. Set aside and reheat the gyoza according to the packet (I pan fried for 4 minutes, then added 3 tbsp water and covered for 4 minutes until hot throughout). Once the quinoa is cooked, add it to the veg bowl and mix through the dressing. Serve together with the cooked gyoza and enjoy!

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Snack: Strawberry Cottage Cheese (serves 2)

400g light cottage cheese
200g strawberries (sliced)
12g satchet powdered gelatin
Optional sweetener of choice (I used sugar but anything works!)
Handful pistachios (optional)

Mix the cottage cheese with the gelatine and strawberries and sweeten to taste. Add pistachios if you like or any other toppings and enjoy!!

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Dinner: Chicken, mango salsa and coconut rice (serves 2)

3 chicken breasts (halved)
Chicken seasoning of choice (salt + paprika is always nice!)
1 mango (chopped)
2 limes
1/2 red pepper (finely chopped)
1/2 small red onion (finely chopped)
Handful coriander (finely chopped) - I swap used parsley instead because… coriander…
2 x 250g packets of cooked rice (I chose coconut flavour because the flavours work so well!)

Season the chicken breasts. Heat a lightly greased pan to medium heat and add the chicken, cover and leave for 10-15mins until the meat is cooked through. Meanwhile, chop the mango, red pepper, coriander and red onion and mix into a bowl, squeeze over the juice of 2 limes, season with salt and mix well. Reheat the rice as per the instructions on the packet, remove the chicken from the heat and serve with the mango salsa! Enjoy!!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

The Best Way to Gain Muscle: Science Explained Simply

I Tried to Run for 24 Hours. It Changed Me.

Natacha Océane 2022-03-21 | The Wings for Life World Run is on 8th May 2022! To sign up and join me, head to https://win.gs/3wbBKBV and 100% of your donation will go direct to spinal cord injury research. You can run with whoever you like, wherever you like; just make sure to start the Wings for Life World Run App at 12pm on the 8th May to run for those who can’t. Download the Wings for Life World Run App here: apple.co/3q8Thqz

This video was sponsored and supported by lululemon. Check out their brand new blissfeel running shoes at lululemon.co.uk/en-gb/c/womens/shoes?CID=aff_blissfeel_natacha_mar22

All of the items I wore in this video are from lululemon’s incredible running collection, which you can check out at lululemon.co.uk/en-gb/c/womens/sports/running?CID=aff_blissfeel_natacha_mar22

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! This was my first time ever attempting a 24 hour run, and I wanted to share my ultrarunning experience with you. Injuring my back made me realise that I’m so lucky to have the chance to chase big, scary fitness goals like this and I hope that you take the leap whatever yours are!!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

I Trained with a Totally Badass Olympic Champion *shes 19...*

Natacha Océane 2022-03-01 | Nevin was the youngest EVER World Champion + first Olympic Gold Medalist ever in her sport! 🤯 She’s an inspiration, pushing the boundaries for women and doing us proud! Go support her instagram.com/nevinharrison and show her some love 🤍

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

I switched to an ULTRA-Processed Diet for a week

Natacha Océane 2022-02-23 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! This week, I wanted to experience the switch to a 60% dietary share of ultra-processed food, which is the average share of ultra-processed foods in the USA and the UK and more countries soon. I tried some incredible food and learnt so much about how to make whole food diets, exercise and staying healthy feel more accessible!

This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Here are some of the references I used for the video:
pubmed.ncbi.nlm.nih.gov/31077725
ncbi.nlm.nih.gov/pmc/articles/PMC5307821/pdf/12963_2017_Article_119.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC8538030/pdf/nutrients-13-03390.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC8538030/pdf/nutrients-13-03390.pdf
onlinelibrary.wiley.com/doi/epdf/10.1111/obr.12107
sciencedirect.com/science/article/abs/pii/S0924224421004970
sciencedirect.com/science/article/abs/pii/S0924224421004970
pubmed.ncbi.nlm.nih.gov/34374722
world.openfoodfacts.org/nova
pubmed.ncbi.nlm.nih.gov/30744710
ncbi.nlm.nih.gov/pmc/articles/PMC6389637

Day in the Life! I Need to Make Some Changes…

Natacha Océane 2022-01-31 | Go to casetify.com/natacha to save 15% off your order!

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends! This is what a typical day looks like for me at the moment. I've made some big changes to my routine to help me feel healthy and happy overall, because I went a bit off-track last year...

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

How to Create the Perfect Workout Plan // Ultimate Guide

Natacha Océane 2022-01-17 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

This video is all about how to create the best workout plan for you, that you can tailor to your goals and to your routine to unlock serious results (: It’s packed with tips and tricks for getting the most out of your time and your training, with some extra science for fat loss and building muscle because I get asked about them so often! Stay healthy (: Love ya (:

Here are a few of my favourite studies and systematic reviews that helped me with this video 🤗:

1. pubmed.ncbi.nlm.nih.gov/27433992
2. pubmed.ncbi.nlm.nih.gov/32058362
3. pubmed.ncbi.nlm.nih.gov/30160627
4. ncbi.nlm.nih.gov/pmc/articles/PMC6303131
5. pubmed.ncbi.nlm.nih.gov/31868813
6. pubmed.ncbi.nlm.nih.gov/33671664
7. pubmed.ncbi.nlm.nih.gov/30558493
8. pubmed.ncbi.nlm.nih.gov/23015982
9. ncbi.nlm.nih.gov/pmc/articles/PMC6950543
10. pubmed.ncbi.nlm.nih.gov/27986760
11. pubmed.ncbi.nlm.nih.gov/33955140
12. pubmed.ncbi.nlm.nih.gov/34536199
13. pubmed.ncbi.nlm.nih.gov/28401638
14. pubmed.ncbi.nlm.nih.gov/24622685
15. frontiersin.org/articles/10.3389/fphys.2019.00013/full
16. pubmed.ncbi.nlm.nih.gov/23016079
17. pubmed.ncbi.nlm.nih.gov/33498350
18. ncbi.nlm.nih.gov/pmc/articles/PMC7692758
19. pubmed.ncbi.nlm.nih.gov/33218168

Please Stop Making These Common Weight Loss Mistakes

Natacha Océane 2021-11-16 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Will Smith’s weight loss journey is an amazing example to study and learn from. I’m so proud of Will for all his hard work through the series but wow exhausting is an understatement. Let’s go through some of the biggest changes that would have made his weight loss (fat loss) journey much more enjoyable while still getting results and staying healthy!

#weightloss #fatloss

How I Lost Fat + Built Muscle After a Year Without Training

Natacha Océane 2021-10-26 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I lost a lot of muscle, strength, progress and confidence over the year I spent recovering from an injury. This is all about how I designed my training and changed my diet to lose fat and regain muscle to get back my old body composition, while also becoming stronger and more functional these last 3 months (:

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

What I Eat in a Day + a Big Life Update!

Natacha Océane 2021-10-12 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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🎵MUSIC🎵
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Also a couple of songs from Thematic (:

Music by Juju B. Goode - Day 9. Watermelon Arcade - thmatc.co/?l=EA1517BD
Music by Juju B. Goode - Day 6. Park Place - thmatc.co/?l=7D50C6FC

RECIPES:

Breakfast:
Apple cinnamon PB toast:

2 slices toast
1 tbsp your fave peanut butter
1/2 tsp cinnamon
1/2 apple, finely sliced

Chia Jam:
themovementmenu.com/4-ingredient-strawberry-chia-jam

Lunch:
Salmon and chickpea salad

(Serves 2)
1 x 200g can cooked salmon (drained)
2 cans chickpeas (drained)
100g feta cheese (crumbled)
Handful parsley (chopped)
1 avocado (cut into chunks)
Handful Peppadew peppers (drained)
Juice from 1 lemon
1 tbsp olive oil
Pinch salt

Place everything in a bowl and mix! Super simple (:

Snack:
Ice cream:
(Makes ~2l)
carnation.co.uk/recipes/salted-caramel-ice-cream
Once the caramel is folded into the cream, I folded in about 50g caramel popcorn 🍿

Dinner:
Ginger, garlic and soy chicken

1kg chicken thighs + drumsticks (skin on or off it’s up to you)
1 lemon (sliced into 1cm rings)
1 small onion (cut into quarters)
1 tbsp honey
3-6 garlic cloves (minced)
1 inch ginger (peeled and grated)
100ml soy sauce
Chilli flakes (to taste)

Heat the oven to 180C. Mix the soy, honey, garlic, ginger, chilli flakes and pour over the chicken in a baking tray. Place the onion quarters and lemon around the chicken. Place in the oven for ~40mins taking it out halfway to turn the chicken and pour the sauce back over it. I served it with rice and a non-dressed coleslaw salad.

Why You Cant Stop Craving Unhealthy Food: Science Explained

I Tried my Old IronMan Workouts for 7 Days *Brutal*

Natacha Océane 2021-09-14 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I always get questions about my training for my IronMan triathlon so I thought I’d share what a typical week of workouts looked like for me! This was soooo much fun to do and I hope you enjoyed spending the week together!! It’s good to be back!!

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

TikTok Health + Fitness is Completely WILD

Natacha Océane 2021-04-06 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Our little expedition through the world of health, fitness, diet and exercises on TikTok!! 🌍🌎💦 Fasten your seatbelts and hold on…

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

#health #fitness #tiktok

What I Eat in a Day: HEALTHY + SIMPLE Meal Ideas!

Natacha Océane 2021-03-16 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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A full day of intuitive eating! Everything I eat in a day and my workout (: Love ya!

RECIPES:

Breakfast (serves 1), 10 minutes:

1 slice of toast
1 heaped tbsp ricotta - you can use greek yogurt or other alternatives (:
1 banana sliced
Maple syrup / honey to serve

Heat a lightly greased pan to medium-high heat. Add the banana halves and cook for a few minutes until it turns golden brown (don’t worry if it gets a bit gooey it’s all good!). Spread the ricotta onto your toast, then add the banana and any additional fruit or toppings and enjoy!

Lunch (serves 2), 12 minutes:

300g orzo pasta
1 handful salad leaves (spinach/parsley/shredded lettuce etc)
2 handfuls of vegetables (I had green beans and sugar snap peas. Alternatives could be kale, tomatoes, carrots, courgette etc.)
Handful of black olives
Handful of grilled peppers (from a jar)
2 cans of cooked tuna
2-3 tbsp Olive oil
2-3 tbsp vinegar
Pinch of salt

Cook the orzo according to the packet. Whilst it’s cooking, chop the vegetables roughly and add to a bowl. Once the orzo is cooked, drain and add to the bowl and add the olive oil, salt and vinegar to taste! Enjoy! Feel free to add anything else you're thinking, you really can’t go wrong here!

Dinner (serves 4), 25-30minutes:

8 Corn tortilla wraps
600g diced chicken breast
Fajita seasoning mix (the brand I used was Santa Maria)
1 pepper (sliced)
1 red onion (sliced)
1/2 cup cheese (grated)
2 avocados (smashed)
1 jar tomato salsa
1 cup sour cream
Handful of tomatoes (chopped)
Handful of coriander (optional)
1 lime (cut into segments)
1 can refried beans
Oil for cooking

Add 1-2tbsp oil to a large saucepan and heat to medium-high temperature. Add the pepper and onion and cook for 5 minutes until soft. Then add the chicken and cook thoroughly until the juices run dry. Meanwhile, assort the cheese, avocado, salsa, sour cream, tomatoes and lime into bowls to make it easy to serve. With 10 minutes left on the chicken, add the fajita seasoning mix to the chicken, mix and let simmer. Meanwhile, heat the refried beans according to the pack. When everything is ready, heat a dry pan to high to heat the tortillas for ~1min. Now you’re ready!! Enjoy!!

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

How to Get the Splits as a Beginner! *Science Explained*

Natacha Océane 2021-02-28 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I’ve wanted to make this video for so long! I hope understanding the science of flexibility and improving your range of motion can help you get your splits as quickly as possible even if you’re a complete beginner like me! Don’t forget to screenshot the routine so you can keep progressing!

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Some of the research I looked at:

pubmed.ncbi.nlm.nih.gov/29506306
ncbi.nlm.nih.gov/pmc/articles/PMC4540085/pdf/fpsyg-06-01128.pdf
core.ac.uk/download/pdf/56363624.pdf
pubmed.ncbi.nlm.nih.gov/23007137
journals.physiology.org/doi/full/10.1152/japplphysiol.00204.2014?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org
ncbi.nlm.nih.gov/books/NBK71873
pubmed.ncbi.nlm.nih.gov/23896197
journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xml
pubmed.ncbi.nlm.nih.gov/9564710
pubmed.ncbi.nlm.nih.gov/21636321
pubmed.ncbi.nlm.nih.gov/22124523
pubmed.ncbi.nlm.nih.gov/19855344
pubmed.ncbi.nlm.nih.gov/23439346
pubmed.ncbi.nlm.nih.gov/19855344
pubmed.ncbi.nlm.nih.gov/22687658
pubmed.ncbi.nlm.nih.gov/21802038
ncbi.nlm.nih.gov/pmc/articles/PMC3273886
pubmed.ncbi.nlm.nih.gov/29063454
pubmed.ncbi.nlm.nih.gov/22395281
pubmed.ncbi.nlm.nih.gov/18627559
pubmed.ncbi.nlm.nih.gov/24812641

My Comeback Starts Now!! Body & Strength Update

Natacha Océane 2021-02-07 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends, it’s been a long time coming but I’m finally able to lift weights again and start training how I used to following my back injury. I hope you enjoy this little catch up and here’s to feeling grateful about moving! All my love ❤️

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Why I left Gymshark, Staying True to Myself + Toxic Coaches

Natacha Océane 2021-01-18 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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Hey my friends, I just wanted to have a really open and honest catch up with you since it’s been a little while ♥️ I had a lot of questions about why I left Gymshark and ended my sponsorship with them and I always want to stay honest with you all.

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

30 MIN FULL BODY BURN HOME WORKOUT // No Equipment

Natacha Océane 2021-01-11 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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The 30 minute workout: each exercise is performed for 40s and followed by 20s rest. It’s a circuit, so we complete Move 1 to 10 and then repeat it 3 times! Feel free to go for 1 or 2 rounds if you’re just starting out (:

1. Jack to high knee
2. Assisted press-up to sit back
3. Squat to punch
4. Squat thrust to heel tap
5. Overhead squat with arm drive
6. Plank walk in to pike
7. Kneel to high knee
8. Bear to knee tap
9. Alternating knee strikes
10. Assisted side plank crunches

If you want to warm-up or cool down as well I’ve got you sorted (: youtube.com/watch?v=tQTS_gGZxro

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

#workout

Drunk Baking *dont judge me*

Natacha Océane 2020-12-15 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I hope you enjoy baking with us! I got this recipe from tasty.co/recipe/macarons - I definitely recommend watching the video first because that really helped me get it right and I’ve failed before so many times before 😂 To be honest, the butter cream frosting was too sweet for me, when I do it again I’ll probably replace the icing with some jam or something less sweet!! Hope you enjoy!!

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

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Outfits:
Denim jumpsuit: rstyle.me/+NbUi1rz5tN4VeTJJy6If5w
Most of my gym outfits are from Gymshark (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

What I Eat in a Day: Intuitive Eating & Easy HOME Meals

Natacha Océane 2020-11-17 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I hope you enjoy this What I Eat in a Day! I’ve put down the recipes below so I hope you enjoy!!

PANCAKES (serves 2) (mine were made without measuring anything out but here’s a very very similar recipe!):

1/2 cup Ground oat flour
1/2 cup Plain flour
1 cup Milk of choice (I used soya milk)
1tbsp Oil (preferably not garlic infused)
1 tsp Salt
2tbsp Maple syrup
1/2 tsp Baking powder

Mix all the dry ingredients together, then add half the soya milk. Mix until a thick batter, then add the soya milk bit by bit to keep the mix smooth. Finally, mix in the oil and maple syrup. Heat a pan to medium/high heat and pour batter. Once small bubbles have started to pop on the surface, flip the pancake and cook until both sides are golden brown. Serve with whatever you love 😘😘😘

GREEK SALAD + CHICKEN (serves 2):

1 large Cucumber
5 large Tomatoes
1/2 Red onion
1 Green pepper
Handful Mint (optional but really good!)
~20 Olives
1/2 pack Feta
1tbsp Dried oregano
1/2 tbsp Olive oil
2-3tbsp Lemon juice
Salt
2 Chicken breast (seasoned)

Heat a pan to medium/high heat and cook chicken breast until juices run clear and cooked throughout. Meanwhile, prepare the vegetables by cutting them up into small cubes. Mix together and add in olive oil, lemon juice, salt and oregano. Serve the salad with the chicken breast and some bread (: enjoy (:

PRAWNS, AVOCADO SALAD + POTATO WEDGES (serves 2):

4 large Potatoes
2 Roasted rep peppers (from a jar)
2 medium Avocados
1 handful Parsley
1 small handful Chives
250g Prawns (cooked or uncooked, mine were already cooked)
2 tbsp Olive oil
Salt + pepper

Heat the oven at 180C. Cut the potatoes in thick wedge strips (~1 inch thick). Place in a baking tray and mix in chives, salt + pepper and 1-2 tbsp olive oil. Place in the oven for 40min and keep flipping them every 10mins if you want them extra crispy (: xx
Cut the avocado into chunks and chop the parsley. Mix together with 1tbsp lemon juice and salt and set aside. Then, add a touch of paprika and salt to the prawns, fry on high heat for 2-3 minutes and serve together with the potatoes, avocado and chopped red peppers.

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

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Outfits:
Most of my gym outfits are from Gymshark (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

DAY IN THE LIFE // Finding a healthy balance again

Natacha Océane 2020-11-09 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I hope you enjoy spending the day with us! I’ve missed you so much and it feels good to hang out again (: lots of love ❤️❤️❤️❤️

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

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Outfits:
I'm wearing the black studio leggings and teal vital seamless bra from Gymshark, they've got a sale on soon too! (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

Lets go get Doughnuts!!

Natacha Océane 2020-10-04 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️ Love ya ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

The WORST Celebrity Brand Deals Yet | They’re stealing your money…

Natacha Océane 2020-09-23 | Let's see if there's any real science behind these multimillion dollar ideas that celebrities push to their audiences. Take a deep breath...

For scientifically-backed home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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A few of my favourite articles and studies that I used for this video:
1. ncbi.nlm.nih.gov/pmc/articles/PMC3288797
2. ncbi.nlm.nih.gov/pmc/articles/PMC6099480/pdf/LSM-50-613.pdf
3. ncbi.nlm.nih.gov/pmc/articles/PMC4126803
4. ncbi.nlm.nih.gov/pmc/articles/PMC3307506
5. bmj.com/content/366/bmj.l4596
6. ncbi.nlm.nih.gov/pmc/articles/PMC3309636
7. ncbi.nlm.nih.gov/pmc/articles/PMC5241405
8. onlinejacc.org/content/71/22/2570
9. ncbi.nlm.nih.gov/pmc/articles/PMC6114124
10. ncbi.nlm.nih.gov/pmc/articles/PMC6366563/pdf/emss-79265.pdf
11. ncbi.nlm.nih.gov/pmc/articles/PMC5642172/pdf/jlms-8-s12.pdf
12. ncbi.nlm.nih.gov/pmc/articles/PMC4126803/pdf/nihms430657.pdf
13. pubmed.ncbi.nlm.nih.gov/26681143

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This is where I get my youtube music from!
http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Everyday Wardrobe Essentials // Year-round outfits + styles

Natacha Océane 2020-09-09 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

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Outfits:

Some of these are commission links, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

Levi jeans: rstyle.me/+vT6Tc9y8F7Cbcqg_ZR0fmA
Levi mid length shorts: rstyle.me/+NHgfN-nUGS7pj3i_o-HIog
Saboskirt skirt: rstyle.me/+8l2E6_lFYiAJSi9qjbT77A
Saboskirt top: rstyle.me/+uyujjQoCzg-_QgeOsIzyuQ
Zara tops: zara.com/uk/en/ribbed-top-trf-p03253308.html
Zara shirts: zara.com/uk/en/corduroy-shirt-p02740244.html
Tommy jeans jumper: Depop
Adidas originals windbreaker
Nike overalls: rstyle.me/+FxMEPn-CZFIWN8OIhw0-kw
Brandy Melville skirt: brandymelville.co.uk/cara-denim-skirt-1.html
Sisters+Seekers hoodie: sistersandseekers.com/product/work-out-hoodie
Dr Martens: drmartens.com/uk/en_gb/p/15265001
Adidas ozweego: rstyle.me/+Muu591eGz9BOy0-4m10Aqg
Nike Air Force 1 (I found my exact pair in Selfridges, London): rstyle.me/+MpCGKmISiIaEQX07DGCbVA
Urban outfitters bumbag: rstyle.me/+wEXoWLn857UmGxVfRyi4cQ
Black croc rucksack: https://www.beginningboutique.com.au/products/peta-jain-zoe-mini-back-pack-black-croc
ASOS black belt: rstyle.me/+KCKUvWmsz0vIa40e-GVVeg
Astrid + Miyu: rstyle.me/+U8-sB3LdzFGfCnWTaYcKMg
Daisy Jewellery: rstyle.me/+TdLKX55HvcBCbfpa-LfU0A
Pinch + Fold: pinchandfold.co.uk/products/mini-cross-studs-gold?_pos=5&_sid=4399102b8&_ss=r
Logan hollowell: loganhollowell.com
Gucci fine jewellery: rstyle.me/+O3J2erFsroPpsG91ZO4WEA
Casio watch: rstyle.me/+bu5t1XHcku4f8_fghnyvSA

#fashion #ootd #ooty

A Full Week of Eating: Intuitive Eating + EASY Home Meals

Natacha Océane 2020-08-17 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

My Instagram: instagram.com/natacha.oceane
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FOOD:
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DAY 1:

Breakfast: Tacos (Serves 2):

6 eggs (scrambled)
4 soft tacos
1 avocado
1 tomato
1/4 onion
Handful of parsley or coriander if you prefer
2 tbsp sour cream
Cheese to serve (optional)
1 Lime

Chop all ingredients. Mix tomato, onion, parsley and juice of 1 lime. In a pan, scramble the eggs until cooked through. Heat the tacos according to package and serve eggs, tomato salsa, sour cream, avocado and cheese to serve (:

Lunch: Courgette Couscous and Chicken

Cook the courgettes on the griddle and add 1tbsp honey at the end. For the chicken, we bought pre-season chicken breasts and we just cook the couscous according to the pack.

Dinner: Prawn Pasta (serves 3):

250g uncooked prawns
4 garlic cloves (chopped)
1 onion (chopped)
2 cans chopped tomato
Salt + Pepper to season
3 servings of pasta (any)

Fry the onion and garlic on a medium-high heat pan for a few minutes and add the prawns until prawns start to go light pink on the outside. Add the chopped tomato and seasoning and leave to simmer on medium heat for 20 minutes until sauce thickens and prawns are cooked throughout. Meanwhile, cook the pasta according to the pack (:

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DAY 2:

Lunch: Tabbouleh salad

Chicken skewers were cooked in the oven. The recipe for the tabbouleh salad is: feelgoodfoodie.net/recipe/traditional-lebanese-tabbouleh-salad

Dinner: Potato salad

500g baby potatoes (boiled)
10 radish (sliced)
Handful parsley (chopped)
1 spring onion (sliced)
Honey mustard vinaigrette
- 1tbsp honey
- 1tbsp vinegar (any)
- 2tbsp mustard (any)
- 2tbsp olive oil

Prepare all the ingredients and mix them all. Serve with protein of your choice!

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DAY 3:

Dinner: Fishcakes (makes 6)

2 cans cooked tuna
2 slices of any kind of bread (toasted)
1/2 onion (chopped)
2 eggs
Salt + Pepper

Crumble the toasted bread slices into bread crumbs. Then combine every ingredient into a bowl. Take chunks and pat them into burger shapes. Cook on medium-high heat pan and flip until golden brown on both sides. Serve with sweet chilli sauce

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DAY 4:

Breakfast: cookieandkate.com/best-granola-bars-recipe

Dinner: Spicy Salmon Rice bowl: I followed this recipe loosely. delish.com/uk/cooking/recipes/a29843921/spicy-salmon-bowl-recipe
I just bought pickled gherkins 😂

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DAY 5:

Breakfast: Eggs and Avocado on a toasted bagel served with chopped tomatoes and chives (:

Lunch: Homemade pesto pasta. I followed this recipe loosely delish.com/uk/cooking/recipes/a30271400/pesto-pasta
I swapped out pumpkin seeds for pine nuts and I just put 100ml of olive oil instead of 350ml!

Dinner: Cod and Aubergine

I seasoned the cod fillets with a splash of olive oil, chilli flakes and salt + pepper and baked them at 200C for 15 minutes.
For the aubergines: Slice them and put lots of salt on them to draw the water out for 30mins. Blot with paper towel and brush with a touch of olive oil. Place on a griddle and cook on both sides until you can see the griddle stripes (:
Serve with the cod, some parsley, tomatoes and a bit of feta and enjoy!

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DAY 6:

Lunch: I just followed the salad recipe and made my own dressing to cut down prep time. delish.com/uk/cooking/recipes/a31952820/prawn-salad
Dressing was:
- 1tbsp vinegar (any)
- 1tbsp mustard (any)
- 3tbsp olive oil

Dinner: Takeaway

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DAY 7:

Breakfast: coconut + mango chia pudding

1 frozen mango (blended)
1/4 cup chia seeds
1 cup coconut milk (or any milk if you prefer)
1 tbsp desiccated coconut to serve
Handful blueberries to serve

Mix the chia seeds and coconut milk and let set for 10-15 minutes. If too runny or too thick, just add more chia or milk depending. Serve with blended mango, coconut and berries.

Lunch: Avocado + chicken bagels. I just added mayo, chilli jam + salad to the sandwich (:

Dinner: Ramen. I followed this recipe loosely and cut many corners 😂 I fried some tofu didn’t stain the egg. I also just used chicken stock cubes alone without the mushrooms and just cooked the mushrooms separately! delish.com/uk/cooking/recipes/a30591240/homemade-ramen-recipe

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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra ❤️)

Outfits:
Most of my gym outfits this week are from Gymshark (: 🦈: https://gym.sh/Shop-Natacha-Oceane2

I haven’t been myself lately… My Health + Life Update

Natacha Océane 2020-08-04 | For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️

In a few weeks when we know what's wrong with my back, I'll be training with my RESTART. programme to get back to training properly after a long break. It's also available at my website above!

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My Instagram: instagram.com/natacha.oceane
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Sharing where I've been the last few weeks and how I am getting my mental and physical health back to their best!

This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Outfits:
In this video, my workout outfit at the gym is all Gymshark, which is available at 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

#health #healthy

Dear 1,000,000

Natacha Océane 2020-07-07 | Thank you so much for being here and creating all the memories ❤️❤️❤️

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Outfits:
This green top is from Saboskirt.com (this isn’t a commission link, I just really love their clothes but sometimes I get a customs charge when ordering to the UK)
Most of my gym outfits are from Gymshark, I’m wearing the legacy leggings during the workout (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

What I Eat in a Day: Intuitive Eating + Quick, Easy Meals

Natacha Océane 2020-06-29 | Go to casetify.com/natacha today to get 20% off your new favourite phone case!

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Outfits:
Most of my gym outfits are from Gymshark, I’m wearing the legacy leggings during the workout (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

Because you guys are asking ♥️:
💚 The green top is from urban outfitters (:
💙 Jeans are 501 Levi's and the belt is from ASOS (:
🖤 The rollerblades are the Powerslide Next 80, I bought them from locoskates.com (:

Breakfast:

Super simple, all it needs are 2 slices of pumpernickel bread or seed bread, 1.5tbsp ricotta, banana, berries, pistachios and some maple syrup. Tbh ricotta is really soft so it goes with pretty much all sweet toppings ❤️

Lunch:

Please try this it’s so tasty, really easy to make and tastes really different to the food I typically eat (in a good way ofc)
bbcgoodfood.com/recipes/miso-brown-rice-broccoli-salad-fiery-prawns

Dinner:

This was based on the photo so this is my take on it (serves 2)

- 2 chicken breasts
- 4 slices of smoked bacon
- 2 cans lentils (any kind is fine, I used black beluga)
- 20 cherry tomatoes, halved
- 1/2 onion, sliced
- 3tbsp vinegar (any kind)
- Handful of salad leaves (any kind)
- 10 radishes, sliced
For the Honey mustard dressing:
- 4 tbsp olive oil
- 1 tbsp mustard (I mixed dijon and wholegrain)
- 2 tbsp vinegar
- 1 tbsp honey

Preheat the oven to 180C (fan oven). Season the chicken, wrap in bacon and place in a tray to bake for ~45mins until the juices run clear. In a small bowl, place the onion slices in 3tbsp vinegar, mix the vinegar through and let sit until the chicken is cooked (they will start to pickle and lose their overpowering oniony flavour). Then in a large bowl, mix the lentils, tomatoes, radishes, and salad leaves. Once the chicken is cooked, add the onion and all the dressing to the salad bowl. Serve the salad on a plate, cut the chicken in slices and serve over the salad! Enjoy!! ❤️

Bruschetta/Pan con tomate (serves 2):

2 slices of sourdough bread
2 medium tomatoes, blended (strain if very liquidy)
1 clove garlic
1tbsp olive oil
Salt

Toast the bread. Once toasted, rub the garlic onto the bread. Then add olive oil, tomato and salt to taste and you’re all good to go (:

Pretzel bites - mine were from Mr. Pretzels in this video (not sponsored, just really like their pretzels 😂) but I’ve made some using the below recipe and they’re really good too!:

I just swapped the butter for coconut oil in the same ratios and it worked perfectly! I didn’t do the cream cheese but everything else was great and the recipe is really easy to follow!

lmld.org/cinnamon-sugar-soft-pretzel-bites

#fulldayofeating #whatieatinaday #withme

15 MIN HOME HIIT WORKOUT // No Equipment, No Noise, No Impact

Natacha Océane 2020-06-20 | A no equipment, no noise (apartment friendly), no impact 15 minute fat burning HIIT workout you can do anywhere and follow easily! 🙏 My new HOME. programme with 50 unique workouts + nutrition approved by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com 🥇♥️

The 15 minute HIIT workout: each exercise is performed for 30s and followed by 30s rest. It's a circuit of 5 exercises, repeated 3 times!

1. Low to high woodchoppers
2. Bear sit backs w/ knee drive
3. Explosive squat to tap
4. Elbow-knee tap sit-ups
5. Squat to standing donkey kick

x3 or as many rounds as you like!

Cool down for 5-10mins with some light stretching (: If you’d like a follow along for this I got you ♥️ youtube.com/watch?v=tQTS_gGZxro

MUSIC:

🎵 All songs are from epidemic sounds! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

TRAINERS:
Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave 😘

#HIIT #home #workout #withme