INTUITIVE EATING EXPLAINED | HOW TO START & IS IT RIGHT FOR YOU? Ft. Renee McGregor π¬π Natacha OcΓ©ane 2026-09-22 | INTUITIVE EATING EXPLAINED | HOW TO START & IS IT RIGHT FOR YOU? Ft. Renee McGregor π¬π
well, this sucks... Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββMy ultramarathon was meant to be this week. I had hoped to be running through the finishing line as I was giving the update so Iβm sorry for being a bit bummed out. I am so proud of everyone setting goals: Iβve heard about so many of you running your first run in years, shooting for 5kms, 10kms, half marathons, marathons and ultras. You canβt imagine how freaking proud it makes me. Itβs 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 todayβs video as Iβm really resting up and taking time away from running/the gym, but a new boyf for me thanks to all of you generous people ππ€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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
Preparing my Body + Mind to Run a 100 Mile Ultramarathon Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββTo 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: Iβm wearing lululemon in my workouts (: All other content is entirely editorial as always with zero input from any brand π€A full week of training for my ultramarathon which is getting scarily close! Iβm back to running a little more regularly now, though Iβm 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 Iβve 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!This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok! β€οΈ)
Protein Explained! Muscle, Strength, Fat Loss + Endurance Natacha OcΓ©ane 2023-05-16 | 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββProtein! Science! Explained! Everything you need to know about protein, whether your goal is to build muscle, strength, lose fat or improve your endurance performance. In this video we go through the optimal total protein intake for each goal, if there are any benefits to particular intake timings, whether an ideal intake distribution exists and anything else like advice for vegans. With this video, you'll know everything you need to know about protein! (:Here's a selection of my favourite references and resources if you want to deep dive into the scientific journals:bjsm.bmj.com/content/bjsports/52/6/376.full.pdfpubmed.ncbi.nlm.nih.gov/23097268ncbi.nlm.nih.gov/pmc/articles/PMC6394758ncbi.nlm.nih.gov/pmc/articles/PMC5477153/pdf/12970_2017_Article_177.pdfonlinelibrary.wiley.com/doi/epdf/10.1111/cpf.12440physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/jphysiol.2012.244897watermark.silverchair.com/4w070001700.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAsMwggK_BgkqhkiG9w0BBwagggKwMIICrAIBADCCAqUGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQM0CnmBVEqh2Jhu4UGAgEQgIICdo6C7s-X2xQrrx0VGDFzGKRS3_cJlA58yYdVrbRoeQ9migrZDIFGCg8ZakW4EDRtK9VnfPuuHO9uNQZ08nsdg_LyLi-2VdE2UgGeZBp0bke5sR9bCo557VchNAiP5nnUpOJSR7QMPdFZYK-JmKMx9pjyTCYCxRU2JoEloCFV-QF_aDyrsouKh1jdI5jN8ZVrIG1K2NjtnH3L_W7mkvIfEoNRH8h4JOvQuA7nh0rSRFxf0L90GI1RlcNI1Gu4ThR29mY-bGW7ZCglb2sfTMe3sfn5bY_IlO6TH_AGZTHp2bm7AOHFnNJahyJQ6otm20EKHYp5mkAmTo29FElqKJpLTnGZy676o1ZnXBQ9Mtw9UfNC6fc2hu3J3j7CayQg2DHYlsh8pRdaF8DnjekyzufNwZRM45nkecsPKRyxjh0p4esyGaNABRrbM8T1YPrSgFR5FOM5zpiGsAqifgg6J_6cQkRylACzrCeZWjKzbXeo8Rrg0lsofRVKBIs7DJRHw9w4UDXBbqB9oOWWgglqn2KzVc-rbKfsLadiozKnTeGlZpJ8BMo35AllwhyRKb_1us8BHaRs00RobSy5kZeSTpZZ-MFdWhFz5WwtiPkfg01wL9CZ0vVriWis5O7tPygBeoNt2wtA7-65y9_8yHU4KbWuMumWMpxC35iy3uX0Unz2YswGkdNwNGOgK6R8dBofMkBYH11UJokL2H8mYyRyHiCtpO_TjMsIl7L1OaJNW9byGjTSa91L5ltZdImh3pR1ZGvz5QZjlGDk0h5Y-gSjdJr9Jq8vDgIP_eWqcYQrK-HnhIaRLgRlpOIrlIiSTwr0SfWYNHUdyPXplwncbi.nlm.nih.gov/pmc/articles/PMC3577439/pdf/1550-2783-10-5.pdfpubmed.ncbi.nlm.nih.gov/26817506journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml?content=pdfpubmed.ncbi.nlm.nih.gov/33851213pubmed.ncbi.nlm.nih.gov/23134885ncbi.nlm.nih.gov/pmc/articles/PMC6563776ncbi.nlm.nih.gov/pmc/articles/PMC8912699/pdf/nutrients-14-00947.pdfsportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-wncbi.nlm.nih.gov/pmc/articles/PMC7926405/pdf/nutrients-13-00661.pdfmdpi.com/2072-6643/11/6/1289sciencedirect.com/science/article/abs/pii/S221226721501802Xpubmed.ncbi.nlm.nih.gov/17685703ncbi.nlm.nih.gov/pmc/articles/PMC4913918/pdf/pone.0157406.pdfsciencedirect.com/science/article/abs/pii/S0899900704000991?via%3Dihubcambridge.org/core/journals/british-journal-of-nutrition/article/dietary-protein-requirements-and-adaptive-advantages-in-athletes/07A4F888A7FE5205E2D3D12CFD12B8ADlink.springer.com/article/10.1007/s40279-014-0152-3 ncbi.nlm.nih.gov/pmc/articles/PMC4675798jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-muchThis is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
A Full Week of Training for a 100 Mile Ultramarathon Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββA 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 πFor more information on Endofound, who we're supporting with my 100 Mile (160km) race, head to: endofound.orgThis is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
What I Eat in a Day: My New, Higher Intake Natacha OcΓ©ane 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 β€οΈ__________________________________________________My Instagram: instagram.com/natacha.oceane/?hl=en__________________________________________________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 beetroot3 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 tasteSlice 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 lemon7 cloves garlic (peeled)1.5 tbsp smoked paprika1 tbsp Harissa spice mixAll 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 youβre 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. __________________________________________________This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
How to Easily Run Further, Longer and Faster Natacha OcΓ©ane 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 β€οΈ__________________________________________________My Instagram: instagram.com/natacha.oceane/?hl=en__________________________________________________Iβve had so many people tell me βIβm not a runnerβ or βI canβt runβ recently, and yet Iβm 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 isnβt for you, this is everything I think you need to know to love it and find a happy running routine (: And if you donβt want to run and wanna workout in other ways, do your thing! π As long as youβre happy and feeling good, youβre working out perfectly πA 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%20yourselfHereβs 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/s40279-016-0474-4Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysissemanticscholar.org/paper/Resistance-Exercise-for-Improving-Running-Economy-A-Ε uc-Ε arko/16791b65b514bbe5092d30b4fe5ae4968bbbd974ncbi.nlm.nih.gov/pmc/articles/PMC9742541pubmed.ncbi.nlm.nih.gov/29065279ncbi.nlm.nih.gov/pmc/articles/PMC7183043/pdf/sports-08-00035.pdflink.springer.com/article/10.1007/s40279-020-01412-7#Sec7pubmed.ncbi.nlm.nih.gov/17940147jospt.org/doi/epdf/10.2519/jospt.2014.5164jospt.org/doi/epdf/10.2519/jospt.2019.8541meridian.allenpress.com/jat/article/57/7/650/470023/The-Association-Between-Running-Injuries-andpubmed.ncbi.nlm.nih.gov/33064812bmjopensem.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_Trainingpubmed.ncbi.nlm.nih.gov/35418513ncbi.nlm.nih.gov/pmc/articles/PMC9319953/pdf/sports-10-00098.pdfpubmed.ncbi.nlm.nih.gov/28544858ncbi.nlm.nih.gov/pmc/articles/PMC9653533/pdf/40798_2022_Article_511.pdfpubmed.ncbi.nlm.nih.gov/34444136ncbi.nlm.nih.gov/pmc/articles/PMC7080849ncbi.nlm.nih.gov/pmc/articles/PMC5889786sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-yjournals.plos.org/plosone/article?id=10.1371/journal.pone.0101796__________________________________________________This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
Im Starting the Hardest Challenge of my Life Natacha OcΓ©ane 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 β€οΈ__________________________________________________My Instagram: instagram.com/natacha.oceane/?hl=en__________________________________________________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 canβt wait to try and hope you push yourself with your workouts, but way beyond your fitness too!! Letβs build that self-belief and support a charitable cause doing it, so everyone wins together._________________________________________________The Physiotherapy company that helped me recover from a sprained ankle ligament is called Evoker Physiotherapy, in Sydney CBD: https://www.evokerpps.com.auThe 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.netLike 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!!__________________________________________________This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
Common βHealthyβ Habits I Hope you Didnβt Fall For (+ some that are great) Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceane/?hl=enββββββββββββββββββββββββββββββThe 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
How I Lose Fat & Keep it Off: Meals, Workouts + Everything Else Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey 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/gWocc7i77oMWhy Diets Fail: youtu.be/WTpjQs0atxsAnd 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%3Dihublink.springer.com/article/10.1007/s42000-020-00214-wgermanjournalsportsmedicine.com/archive/archive-2020/issue-10/relative-energy-deficiency-in-sport-red-s-a-narrative-review-and-perspectives-from-the-ukpubmed.ncbi.nlm.nih.gov/30008240bjsm.bmj.com/content/53/10/628pubmed.ncbi.nlm.nih.gov/33095376
Ive Been Struggling Lately... *working on my mental + physical health* Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββMy 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
How to Balance Running + Gym Workouts // Common Mistakes to Avoid Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! This week weβre going to break down how to run faster and longer while still hitting your goals in the gym, whether thatβs 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Obviously thereβs a tonne more where these came from so feel free to ask if youβd 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.pdfncbi.nlm.nih.gov/pmc/articles/PMC8891239/pdf/40279_2021_Article_1587.pdfresearchgate.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.pdfjournals.humankinetics.com/view/journals/ijspp/13/9/article-p1114.xmlthieme-connect.com/products/ejournals/abstract/10.1055/a-1559-3623link.springer.com/article/10.1007/s40279-017-0835-7
I Tried Low-Carb for a Week Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββA 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 Iβve 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!This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)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/fullonlinelibrary.wiley.com/doi/epdf/10.1002/oby.22968pubmed.ncbi.nlm.nih.gov/34168293pubmed.ncbi.nlm.nih.gov/25182101journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0100652&type=printablencbi.nlm.nih.gov/pmc/articles/PMC8566643/pdf/40279_2021_Article_1508.pdfncbi.nlm.nih.gov/pmc/articles/PMC8066770jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8
The Mindset and Lessons that Changed My Life Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
The Truth About Menstrual Cycle Syncing: Diet, Workouts + Progress Natacha OcΓ©ane 2022-08-30 | 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! Iβve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, YouTube and health magazines and websites. So letβs work through the science to see what we can and canβt learn about how to adjust your diet, routine and workoutsThis is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Obviously thereβs a tonne more where these came from so feel free to ask if youβd like to keep reading, but these clinical trials and studies are a great place to start!ncbi.nlm.nih.gov/pmc/articles/PMC6710244sciencedirect.com/science/article/abs/pii/S0378432010004148?via%3Dihubncbi.nlm.nih.gov/pmc/articles/PMC8508274helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-periodnature.com/articles/s41598-018-32647-0.pdfsciencedirect.com/science/article/pii/S0091302220300698researchportal.northumbria.ac.uk/en/publications/invisible-sportswomen-the-sex-data-gap-in-sport-and-exercise-scienature.com/articles/0803699pubmed.ncbi.nlm.nih.gov/34648911ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdfncbi.nlm.nih.gov/pmc/articles/PMC6257992link.springer.com/article/10.1007/s00737-020-01094-0ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdfsciencedirect.com/science/article/abs/pii/S0006899310021372?via%3Dihubpubmed.ncbi.nlm.nih.gov/27634490ncbi.nlm.nih.gov/pmc/articles/PMC3154522tandfonline.com/doi/epub/10.1080/17461391.2021.1922508?needAccess=truencbi.nlm.nih.gov/pmc/articles/PMC7332750ncbi.nlm.nih.gov/pmc/articles/PMC7916245link.springer.com/article/10.1007/s40279-020-01319-3thefoodmedic.co.uk/2021/12/working-with-your-menstrual-cyclesciencedirect.com/science/article/abs/pii/S144024401930814Xjournals.lww.com/nsca-jscr/Fulltext/2021/02000/Exercise_Induced_Muscle_Damage_During_the.35.aspx?context=FeaturedArticles&collectionId=1sciencedirect.com/science/article/abs/pii/S1550857912001349?via%3Dihubncbi.nlm.nih.gov/pmc/articles/PMC5708589ncbi.nlm.nih.gov/pmc/articles/PMC7929979sciencedirect.com/science/article/pii/S0031938420306041?via%3Dihublink.springer.com/content/pdf/10.1007/s40279-020-01317-5.pdflink.springer.com/article/10.1007/s40279-019-01219-1springerplus.springeropen.com/track/pdf/10.1186/2193-1801-3-668.pdfpubmed.ncbi.nlm.nih.gov/26558833thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-973052pubmed.ncbi.nlm.nih.gov/26554551jissn.biomedcentral.com/articles/10.1186/s12970-015-0072-0ncbi.nlm.nih.gov/pmc/articles/PMC5820163
I Tracked What I Eat in a Week! No Restrictions + Healthy Eating Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis 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 π€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 didnβt 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 πβ¬οΈFor 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 β€οΈMacβnβcheese (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 didnβt have eat lean shaker so didnβt use itβ¦ but I donβt 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 didnβt 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 donβt personally notice a difference! Split the dough into 4 and roll it out so itβs 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 thatβs 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!This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
I Trained with a 19-Year-Old Olympic Champion *INTENSE* Natacha OcΓ©ane 2022-07-26 | Ana is the youngest athlete ever to win Olympic Gold in Taekwondo! π₯π€― She helps so many young people get into the sport, and Iβm so proud of her. Go support her at instagram.com/ana.zolotic and show some love! π€β₯οΈAlso a big shoutout to Faith instagram.com/fdill.on whoβs also killing it on the US Taekwondo Team π₯ 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 ________________________________________________My Instagram: instagram.com/natacha.oceane________________________________________________This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
I Tried TikToks Hardest Transformation Program for 48 Hours Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! Itβs been over a year since I started getting requests to review the 75 Hard challenge thatβs been going viral on TikTok. Itβs supposedly a mental toughness programme even though Iβm 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok! β€οΈ)
Am I Too Skinny Now? The Next Body Trend & Shady Brands Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! Today weβre talking beauty standards, a common question Iβve been getting after my recent fat loss phase, body trends, and a whole lot of v personal stuff β€οΈβπ₯ Letβs open up that bookβ¦This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
I Tried my Boyfriendβs DIET + WORKOUT for 24 Hours Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey 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 β€οΈβπ₯This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
My Workout Routine! A Full Week at the Gym Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues Iβm thinking about and how I listen to my body when Iβm 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)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 repsUpper 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
How to Lose Fat + Keep it Off // How Metabolism Works Natacha OcΓ©ane 2022-05-03 | 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! I wanted to break down the approach I use to lose fat while protecting my metabolism and my muscle, covering my workouts and diet for the best results while protecting my health. I donβt like just giving an answer without an explanation, so hopefully you enjoy understanding the science behind it!This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Here are some of my favourite papers behind my approach. There's a lot more where they came from, but this is a good start (:nature.com/articles/1600741sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00275-6jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdfsportsmedicine-open.springeropen.com/track/pdf/10.1186/s40798-020-00275-6.pdfncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdfncbi.nlm.nih.gov/pmc/articles/PMC5568065pubmed.ncbi.nlm.nih.gov/27136388dishlab.org/pubs/2013%20Compass.pdfpubmed.ncbi.nlm.nih.gov/12079865ncbi.nlm.nih.gov/pmc/articles/PMC4069066onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275ncbi.nlm.nih.gov/pmc/articles/PMC4766925researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetesresearchgate.net/publication/230761540_Ghrelin_in_Obesity_Physiological_and_Pharmacological_Considerationssciencedirect.com/science/article/pii/S1550413118301190sciencedirect.com/science/article/pii/S2212877815000605researchgate.net/publication/11348112_Plasma_Ghrelin_Levels_after_Diet-Induced_Weight_Loss_or_Gastric_Bypass_Surgeryhttp://www.psy.vanderbilt.edu/faculty/Zalddh/ZaldLab/resources/Publications/rmp10app.pdfresearchgate.net/publication/269190972_Differential_Attention_to_Food_Images_in_Sated_and_Deprived_Subjectsncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdfhttps://www.academia.edu/31354515/Fasting_for_24h_improves_nasal_chemosensory_performance_and_food_palatability_in_a_related_mannerncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdfjissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdfncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdfncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdfncbi.nlm.nih.gov/pmc/articles/PMC4766925/#bib17ncbi.nlm.nih.gov/pmc/articles/PMC3564212/pdf/nihms435831.pdfncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdfncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdfjournals.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009ncbi.nlm.nih.gov/pmc/articles/PMC2797708/pdf/nihms159520.pdfnejm.org/doi/pdf/10.1056/NEJM199503093321001?articleTools=truehttps://www.academia.edu/4737899/Greater_than_predicted_decrease_in_energy_expenditure_during_exercise_after_body_weight_loss_in_obese_mencambridge.org/core/services/aop-cambridge-core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf
Everything I Eat in a Day: No More βIntuitive Eatingβ Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey 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! Theyβre all down below for you to try!! Recipes:βββBreakfast: Porridge Bites (makes 16 cupcake sized bites) (healthylittlefoodies.com/fruity-oat-breakfast-bites)I didnβt have frozen fruit so I just used fresh and it worked out well, just use a little bit less so that it doesnβt go too soggy!βββLunch: Frozen Gyoza with Edamame salad (serves 2)24 frozen gyoza (I had prawn and vegetable ones)320g peeled edamame beans1/4 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!βββSnack: Strawberry Cottage Cheese (serves 2)400g light cottage cheese200g strawberries (sliced)12g satchet powdered gelatinOptional 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!!ββββDinner: 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 limes1/2 red pepper (finely chopped)1/2 small red onion (finely chopped)Handful coriander (finely chopped) - I swap used parsley instead becauseβ¦ corianderβ¦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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
The Best Way to Gain Muscle: Science Explained Simply Natacha OcΓ©ane 2022-04-04 | My BUILD. Reload programme training + nutrition programme for building muscle, increasing your metabolism and staying functional is now live!! And you already know itβs approved by one of the most respected Registered Dietitians in the world, behind Gold Medal Olympians and more, Renee McGregor! π₯ Just head to natachaoceane.com β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends! Today we're gonna dive into the best techniques and tricks for building muscle based on the latest science (: This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Here's a small selection of my fave references for the video, worth checking out:ncbi.nlm.nih.gov/pmc/articles/PMC6950543pubmed.ncbi.nlm.nih.gov/28706859pubmed.ncbi.nlm.nih.gov/20847704pubmed.ncbi.nlm.nih.gov/29282529journals.physiology.org/doi/epdfplus/10.1152/japplphysiol.00685.2018link.springer.com/article/10.1007/s40279-013-0017-1journals.lww.com/nsca-jscr/Abstract/2022/02000/Muscle_Failure_Promotes_Greater_Muscle_Hypertrophy.8.aspxncbi.nlm.nih.gov/pmc/articles/PMC7725035/pdf/JBS-37-96317.pdfsciencedirect.com/sdfe/reader/pii/S2095254621000077/pdfpubmed.ncbi.nlm.nih.gov/33555822 pubmed.ncbi.nlm.nih.gov/34769755pubmed.ncbi.nlm.nih.gov/32252103ncbi.nlm.nih.gov/pmc/articles/PMC6934277pubmed.ncbi.nlm.nih.gov/30558493pubmed.ncbi.nlm.nih.gov/28641044ncbi.nlm.nih.gov/pmc/articles/PMC6934277/pdf/pone.0226989.pdfpubmed.ncbi.nlm.nih.gov/25601394link.springer.com/article/10.1007/s10865-015-9688-4ncbi.nlm.nih.gov/pmc/articles/PMC3438871/pdf/10.1177_1941738110375910.pdfncbi.nlm.nih.gov/pmc/articles/PMC8310485/pdf/40279_2021_Article_1465.pdfsciencedirect.com/topics/medicine-and-dentistry/muscle-hypertrophy/pdf
I Tried to Run for 24 Hours. It Changed Me. Natacha OcΓ©ane 2022-03-21 | The Wings for Life World Run is on 8thΒ May 2022! To sign up and join me, head toΒ https://win.gs/3wbBKBV and 100% of your donation will goΒ 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 8thΒ May to run for those who canβt. Download the Wings for Life World Run App here:Β apple.co/3q8ThqzThis 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_mar22All of the items I wore in this video are from lululemonβs incredible running collection, which you can check out at lululemon.co.uk/en-gb/c/womens/sports/running?CID=aff_blissfeel_natacha_mar22________________________________________________My Instagram: instagram.com/natacha.oceane________________________________________________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 Iβm 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
I Trained with a Totally Badass Olympic Champion *shes 19...* Natacha OcΓ©ane 2022-03-01 | Nevin was the youngest EVER World Champion + first Olympic Gold Medalist ever in her sport! π€― Sheβs an inspiration, pushing the boundaries for women and doing us proud! Go support her instagram.com/nevinharrison and show her some love π€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 β€οΈ________________________________________________My Instagram: instagram.com/natacha.oceane________________________________________________This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
I switched to an ULTRA-Processed Diet for a week Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Here are some of the references I used for the video:pubmed.ncbi.nlm.nih.gov/31077725ncbi.nlm.nih.gov/pmc/articles/PMC5307821/pdf/12963_2017_Article_119.pdfncbi.nlm.nih.gov/pmc/articles/PMC8538030/pdf/nutrients-13-03390.pdfncbi.nlm.nih.gov/pmc/articles/PMC8538030/pdf/nutrients-13-03390.pdfonlinelibrary.wiley.com/doi/epdf/10.1111/obr.12107sciencedirect.com/science/article/abs/pii/S0924224421004970sciencedirect.com/science/article/abs/pii/S0924224421004970pubmed.ncbi.nlm.nih.gov/34374722world.openfoodfacts.org/novapubmed.ncbi.nlm.nih.gov/30744710ncbi.nlm.nih.gov/pmc/articles/PMC6389637
Day in the Life! I Need to Make Some Changesβ¦ Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
How to Create the Perfect Workout Plan // Ultimate Guide Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)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 (: Itβs 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 π€:1. pubmed.ncbi.nlm.nih.gov/274339922. pubmed.ncbi.nlm.nih.gov/320583623. pubmed.ncbi.nlm.nih.gov/301606274. ncbi.nlm.nih.gov/pmc/articles/PMC63031315. pubmed.ncbi.nlm.nih.gov/318688136. pubmed.ncbi.nlm.nih.gov/336716647. pubmed.ncbi.nlm.nih.gov/305584938. pubmed.ncbi.nlm.nih.gov/230159829. ncbi.nlm.nih.gov/pmc/articles/PMC695054310. pubmed.ncbi.nlm.nih.gov/2798676011. pubmed.ncbi.nlm.nih.gov/3395514012. pubmed.ncbi.nlm.nih.gov/3453619913. pubmed.ncbi.nlm.nih.gov/2840163814. pubmed.ncbi.nlm.nih.gov/2462268515. frontiersin.org/articles/10.3389/fphys.2019.00013/full16. pubmed.ncbi.nlm.nih.gov/2301607917. pubmed.ncbi.nlm.nih.gov/3349835018. ncbi.nlm.nih.gov/pmc/articles/PMC769275819. pubmed.ncbi.nlm.nih.gov/33218168
Please Stop Making These Common Weight Loss Mistakes Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from!Β Β http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Will Smithβs weight loss journey is an amazing example to study and learn from. Iβm so proud of Will for all his hard work through the series but wow exhausting is an understatement. Letβs 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 OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββI 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
What I Eat in a Day + a Big Life Update! Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββπ΅MUSICπ΅This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Also a couple of songs from Thematic (:Music by Juju B. Goode - Day 9. Watermelon Arcade - thmatc.co/?l=EA1517BDMusic by Juju B. Goode - Day 6. Park Place - thmatc.co/?l=7D50C6FCRECIPES:Breakfast:Apple cinnamon PB toast:2 slices toast1 tbsp your fave peanut butter 1/2 tsp cinnamon1/2 apple, finely slicedChia Jam:themovementmenu.com/4-ingredient-strawberry-chia-jamLunch: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 lemon1 tbsp olive oilPinch salt Place everything in a bowl and mix! Super simple (:Snack:Ice cream:(Makes ~2l)carnation.co.uk/recipes/salted-caramel-ice-creamOnce the caramel is folded into the cream, I folded in about 50g caramel popcorn πΏ Dinner:Ginger, garlic and soy chicken 1kg chicken thighs + drumsticks (skin on or off itβs up to you)1 lemon (sliced into 1cm rings)1 small onion (cut into quarters)1 tbsp honey3-6 garlic cloves (minced)1 inch ginger (peeled and grated)100ml soy sauceChilli 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 Natacha OcΓ©ane 2021-09-27 | Where do food cravings come from, and what does the science say about how we can find balance and feel relaxed around these foods?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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Here are some of the papers I used while researching for this video β€οΈ:pubmed.ncbi.nlm.nih.gov/31077725pubmed.ncbi.nlm.nih.gov/31105044pubmed.ncbi.nlm.nih.gov/33462816researchgate.net/publication/354181166_Effects_of_ultra-processed_food_on_cognition_and_learning_of_adolescents_a_rapid_systematic_reviewpubmed.ncbi.nlm.nih.gov/27804960ncbi.nlm.nih.gov/pmc/articles/PMC6783266pubmed.ncbi.nlm.nih.gov/21835082pubmed.ncbi.nlm.nih.gov/25988110pubmed.ncbi.nlm.nih.gov/33917015pubmed.ncbi.nlm.nih.gov/19878280pubmed.ncbi.nlm.nih.gov/15998351pubmed.ncbi.nlm.nih.gov/19135112pubmed.ncbi.nlm.nih.gov/22166677ncbi.nlm.nih.gov/pmc/articles/PMC2202913pubmed.ncbi.nlm.nih.gov/24160273ncbi.nlm.nih.gov/pmc/articles/PMC4182946pubmed.ncbi.nlm.nih.gov/23458628pubmed.ncbi.nlm.nih.gov/24051052pubmed.ncbi.nlm.nih.gov/30870662pubmed.ncbi.nlm.nih.gov/22483361journals.sagepub.com/doi/10.1509/jm.12.0303ncbi.nlm.nih.gov/pmc/articles/PMC2714382pubmed.ncbi.nlm.nih.gov/28708085ncbi.nlm.nih.gov/pmc/articles/PMC6412354pubmed.ncbi.nlm.nih.gov/32230944ncbi.nlm.nih.gov/pmc/articles/PMC7551378pubmed.ncbi.nlm.nih.gov/34208741mdpi.com/2072-6643/13/7/2341pubmed.ncbi.nlm.nih.gov/18997672pubmed.ncbi.nlm.nih.gov/26467988pubmed.ncbi.nlm.nih.gov/16261600cambridge.org/core/services/aop-cambridge-core/content/view/68470FA124FAF4D19936AD4F7E415314/S0029665198000925a.pdf/taste-palatability-and-the-control-of-appetite.pdfcambridge.org/core/journals/proceedings-of-the-nutrition-society/article/psychology-of-food-craving/3BF21EC65DFE3A23A3590DB4CC557346pubmed.ncbi.nlm.nih.gov/29729673
I Tried my Old IronMan Workouts for 7 Days *Brutal* Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββI always get questions about my training for my IronMan triathlon so I thought Iβd 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!! Itβs good to be back!! This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
TikTok Health + Fitness is Completely WILD Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββOur little expedition through the world of health, fitness, diet and exercises on TikTok!! πππ¦ Fasten your seatbelts and hold onβ¦This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)#health #fitness #tiktok
What I Eat in a Day: HEALTHY + SIMPLE Meal Ideas! Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββA 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 toast1 heaped tbsp ricotta - you can use greek yogurt or other alternatives (:1 banana sliced Maple syrup / honey to serveHeat a lightly greased pan to medium-high heat. Add the banana halves and cook for a few minutes until it turns golden brown (donβt worry if it gets a bit gooey itβs 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 pasta1 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 olivesHandful of grilled peppers (from a jar)2 cans of cooked tuna 2-3 tbsp Olive oil2-3 tbsp vinegarPinch of saltCook the orzo according to the packet. Whilst itβs 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 canβt go wrong here!Dinner (serves 4), 25-30minutes:8 Corn tortilla wraps 600g diced chicken breastFajita 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 salsa1 cup sour creamHandful of tomatoes (chopped)Handful of coriander (optional)1 lime (cut into segments)1 can refried beansOil for cookingAdd 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 youβre ready!! Enjoy!!This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
How to Get the Splits as a Beginner! *Science Explained* Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββIβve 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 youβre a complete beginner like me! Donβt 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Some of the research I looked at:pubmed.ncbi.nlm.nih.gov/29506306ncbi.nlm.nih.gov/pmc/articles/PMC4540085/pdf/fpsyg-06-01128.pdfcore.ac.uk/download/pdf/56363624.pdfpubmed.ncbi.nlm.nih.gov/23007137journals.physiology.org/doi/full/10.1152/japplphysiol.00204.2014?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.orgncbi.nlm.nih.gov/books/NBK71873pubmed.ncbi.nlm.nih.gov/23896197journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xmlpubmed.ncbi.nlm.nih.gov/9564710pubmed.ncbi.nlm.nih.gov/21636321pubmed.ncbi.nlm.nih.gov/22124523pubmed.ncbi.nlm.nih.gov/19855344pubmed.ncbi.nlm.nih.gov/23439346pubmed.ncbi.nlm.nih.gov/19855344pubmed.ncbi.nlm.nih.gov/22687658pubmed.ncbi.nlm.nih.gov/21802038ncbi.nlm.nih.gov/pmc/articles/PMC3273886pubmed.ncbi.nlm.nih.gov/29063454pubmed.ncbi.nlm.nih.gov/22395281pubmed.ncbi.nlm.nih.gov/18627559pubmed.ncbi.nlm.nih.gov/24812641
My Comeback Starts Now!! Body & Strength Update Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends, itβs been a long time coming but Iβm 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 hereβs to feeling grateful about moving! All my love β€οΈThis is where I get my youtube music from!Β Β http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
Why I left Gymshark, Staying True to Myself + Toxic Coaches Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββHey my friends, I just wanted to have a really open and honest catch up with you since itβs been a little while β₯οΈ 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
30 MIN FULL BODY BURN HOME WORKOUT // No Equipment Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThe 30 minute workout: each exercise is performed for 40s and followed by 20s rest. Itβs 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 youβre just starting out (:1. Jack to high knee2. Assisted press-up to sit back3. Squat to punch4. Squat thrust to heel tap5. Overhead squat with arm drive6. Plank walk in to pike7. Kneel to high knee8. Bear to knee tap9. Alternating knee strikes10. Assisted side plank crunchesIf you want to warm-up or cool down as well Iβve 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)#workout
Drunk Baking *dont judge me* Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββI 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 Iβve failed before so many times before π To be honest, the butter cream frosting was too sweet for me, when I do it again Iβll 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)ββββββββββββββββββββββββββββββOutfits:Denim jumpsuit: rstyle.me/+NbUi1rz5tN4VeTJJy6If5wMost of my gym outfits are from Gymshark (: π¦: https://gym.sh/Shop-Natacha-Oceane2This is a commission link, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π
What I Eat in a Day: Intuitive Eating & Easy HOME Meals Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββI hope you enjoy this What I Eat in a Day! Iβve put down the recipes below so I hope you enjoy!!PANCAKES (serves 2) (mine were made without measuring anything out but hereβs a very very similar recipe!):1/2 cup Ground oat flour1/2 cup Plain flour1 cup Milk of choice (I used soya milk)1tbsp Oil (preferably not garlic infused)1 tsp Salt2tbsp Maple syrup1/2 tsp Baking powderMix 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 πππGREEK SALAD + CHICKEN (serves 2):1 large Cucumber5 large Tomatoes1/2 Red onion1 Green pepperHandful Mint (optional but really good!)~20 Olives1/2 pack Feta1tbsp Dried oregano1/2 tbsp Olive oil2-3tbsp Lemon juiceSalt2 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 Potatoes2 Roasted rep peppers (from a jar)2 medium Avocados1 handful Parsley1 small handful Chives250g Prawns (cooked or uncooked, mine were already cooked)2 tbsp Olive oilSalt + pepperHeat 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 (: xxCut 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)ββββββββββββββββββββββββββββββOutfits:Most of my gym outfits are from Gymshark (: π¦: https://gym.sh/Shop-Natacha-Oceane2This is a commission link, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π
DAY IN THE LIFE // Finding a healthy balance again Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββI hope you enjoy spending the day with us! Iβve missed you so much and it feels good to hang out again (: lots of love β€οΈβ€οΈβ€οΈβ€οΈThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)ββββββββββββββββββββββββββββββOutfits:I'm wearing the black studio leggings and teal vital seamless bra from Gymshark, they've got a sale on soon too! (: π¦: https://gym.sh/Shop-Natacha-Oceane2This is a commission link, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π
Lets go get Doughnuts!! Natacha OcΓ©ane 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 β€οΈ Love ya β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
The WORST Celebrity Brand Deals Yet | Theyβre stealing your moneyβ¦ Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββA few of my favourite articles and studies that I used for this video:1. ncbi.nlm.nih.gov/pmc/articles/PMC32887972. ncbi.nlm.nih.gov/pmc/articles/PMC6099480/pdf/LSM-50-613.pdf3. ncbi.nlm.nih.gov/pmc/articles/PMC41268034. ncbi.nlm.nih.gov/pmc/articles/PMC33075065. bmj.com/content/366/bmj.l45966. ncbi.nlm.nih.gov/pmc/articles/PMC33096367. ncbi.nlm.nih.gov/pmc/articles/PMC52414058. onlinejacc.org/content/71/22/25709. ncbi.nlm.nih.gov/pmc/articles/PMC611412410. ncbi.nlm.nih.gov/pmc/articles/PMC6366563/pdf/emss-79265.pdf11. ncbi.nlm.nih.gov/pmc/articles/PMC5642172/pdf/jlms-8-s12.pdf12. ncbi.nlm.nih.gov/pmc/articles/PMC4126803/pdf/nihms430657.pdf13. pubmed.ncbi.nlm.nih.gov/26681143ββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)
Everyday Wardrobe Essentials // Year-round outfits + styles Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)ββββββββββββββββββββββββββββββOutfits:Some of these are commission links, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π Levi jeans: rstyle.me/+vT6Tc9y8F7Cbcqg_ZR0fmALevi mid length shorts: rstyle.me/+NHgfN-nUGS7pj3i_o-HIogSaboskirt skirt: rstyle.me/+8l2E6_lFYiAJSi9qjbT77ASaboskirt top: rstyle.me/+uyujjQoCzg-_QgeOsIzyuQZara tops: zara.com/uk/en/ribbed-top-trf-p03253308.htmlZara shirts: zara.com/uk/en/corduroy-shirt-p02740244.htmlTommy jeans jumper: DepopAdidas originals windbreakerNike overalls: rstyle.me/+FxMEPn-CZFIWN8OIhw0-kwBrandy Melville skirt: brandymelville.co.uk/cara-denim-skirt-1.htmlSisters+Seekers hoodie: sistersandseekers.com/product/work-out-hoodieDr Martens: drmartens.com/uk/en_gb/p/15265001Adidas ozweego: rstyle.me/+Muu591eGz9BOy0-4m10AqgNike Air Force 1 (I found my exact pair in Selfridges, London): rstyle.me/+MpCGKmISiIaEQX07DGCbVAUrban outfitters bumbag: rstyle.me/+wEXoWLn857UmGxVfRyi4cQBlack croc rucksack: https://www.beginningboutique.com.au/products/peta-jain-zoe-mini-back-pack-black-crocASOS black belt: rstyle.me/+KCKUvWmsz0vIa40e-GVVegAstrid + Miyu: rstyle.me/+U8-sB3LdzFGfCnWTaYcKMgDaisy Jewellery: rstyle.me/+TdLKX55HvcBCbfpa-LfU0APinch + Fold: pinchandfold.co.uk/products/mini-cross-studs-gold?_pos=5&_sid=4399102b8&_ss=rLogan hollowell: loganhollowell.comGucci fine jewellery: rstyle.me/+O3J2erFsroPpsG91ZO4WEACasio watch: rstyle.me/+bu5t1XHcku4f8_fghnyvSA#fashion #ootd #ooty
A Full Week of Eating: Intuitive Eating + EASY Home Meals Natacha OcΓ©ane 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 β€οΈMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββFOOD:ββββββββββββββββββββββββββββββDAY 1:Breakfast: Tacos (Serves 2):6 eggs (scrambled)4 soft tacos1 avocado 1 tomato1/4 onionHandful of parsley or coriander if you prefer2 tbsp sour creamCheese to serve (optional)1 LimeChop 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 ChickenCook 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 tomatoSalt + Pepper to season3 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 (:ββββββββββββββββββββββββββββββDAY 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 oilPrepare all the ingredients and mix them all. Serve with protein of your choice!ββββββββββββββββββββββββββββββDAY 3:Dinner: Fishcakes (makes 6)2 cans cooked tuna 2 slices of any kind of bread (toasted)1/2 onion (chopped)2 eggsSalt + PepperCrumble 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 ββββββββββββββββββββββββββββββDAY 4:Breakfast: cookieandkate.com/best-granola-bars-recipeDinner: Spicy Salmon Rice bowl: I followed this recipe loosely. delish.com/uk/cooking/recipes/a29843921/spicy-salmon-bowl-recipe I just bought pickled gherkins πββββββββββββββββββββββββββββββDAY 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-pastaI 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!ββββββββββββββββββββββββββββββDAY 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-saladDressing was:- 1tbsp vinegar (any)- 1tbsp mustard (any)- 3tbsp olive oilDinner: Takeaway ββββββββββββββββββββββββββββββDAY 7:Breakfast: coconut + mango chia pudding 1 frozen mango (blended)1/4 cup chia seeds1 cup coconut milk (or any milk if you prefer)1 tbsp desiccated coconut to serveHandful blueberries to serveMix 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 π I fried some tofu didnβt 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-recipeββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra β€οΈ)Outfits:Most of my gym outfits this week are from Gymshark (: π¦: https://gym.sh/Shop-Natacha-Oceane2
I havenβt been myself latelyβ¦ My Health + Life Update Natacha OcΓ©ane 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 β€οΈIn 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!ββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββSharing 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) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Outfits:In this video, my workout outfit at the gym is all Gymshark, which is available at π¦: https://gym.sh/Shop-Natacha-Oceane2This is a commission link, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π#health #healthy
Dear 1,000,000 Natacha OcΓ©ane 2020-07-07 | Thank you so much for being here and creating all the memories β€οΈβ€οΈβ€οΈFor 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Outfits:This green top is from Saboskirt.com (this isnβt 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, Iβm wearing the legacy leggings during the workout (: π¦: https://gym.sh/Shop-Natacha-Oceane2This is a commission link, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π
What I Eat in a Day: Intuitive Eating + Quick, Easy Meals Natacha OcΓ©ane 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 β€οΈββββββββββββββββββββββββββββββMy Instagram: instagram.com/natacha.oceaneββββββββββββββββββββββββββββββThis is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)Outfits:Most of my gym outfits are from Gymshark, Iβm wearing the legacy leggings during the workout (: π¦: https://gym.sh/Shop-Natacha-Oceane2This is a commission link, it doesnβt change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you π Because you guys are asking β₯οΈ:π The green top is from urban outfitters (:π Jeans are 501 Levi's and the belt is from ASOS (:π€ 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 β€οΈ Lunch:Please try this itβs 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-prawnsDinner: 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, slicedFor the Honey mustard dressing:- 4 tbsp olive oil- 1 tbsp mustard (I mixed dijon and wholegrain)- 2 tbsp vinegar- 1 tbsp honeyPreheat 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!! β€οΈBruschetta/Pan con tomate (serves 2):2 slices of sourdough bread 2 medium tomatoes, blended (strain if very liquidy)1 clove garlic1tbsp olive oilSaltToast the bread. Once toasted, rub the garlic onto the bread. Then add olive oil, tomato and salt to taste and youβre all good to go (: Pretzel bites - mine were from Mr. Pretzels in this video (not sponsored, just really like their pretzels π) but Iβve made some using the below recipe and theyβre really good too!: I just swapped the butter for coconut oil in the same ratios and it worked perfectly! I didnβt 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 OcΓ©ane 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! π 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 π₯β₯οΈThe 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 woodchoppers2. Bear sit backs w/ knee drive3. Explosive squat to tap4. Elbow-knee tap sit-ups5. Squat to standing donkey kickx3 or as many rounds as you like!Cool down for 5-10mins with some light stretching (: If youβd like a follow along for this I got you β₯οΈ youtube.com/watch?v=tQTS_gGZxroMUSIC:π΅ All songs are from epidemic sounds!Β Β http://share.epidemicsound.com/zBRBF (30day free trial) β (this is an affiliate link so it helps support my channel without costing you extra, but if youβd prefer not to use it thatβs ok too β€οΈ)TRAINERS:Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave π#HIIT #home #workout #withme
