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Instagram Profile Details

Full Name: Natacha Oceane

Profile
picture:

Username: natacha.oceane VERIFIED

Biography: ​ Biophysicist @ UCL ​♀️ IronMan & Sprinter Gymshark Translating science on YouTube My
programmes approved by GB Olympic expert ⬇️

Website: https://natachaoceane.com/

Instagram Profile Stats

Followers: 969.7k

Posts: 729

Average likes: 71.7k (7.4%)

Average comments: 1k (0.11%)

Average total engagement: 72.7k (7.51%)

Average posts per day: 0.1906

Instagram Media (sample)

Monday Caption: A day doing nothing with my best friend. Just what I needed
27th July
Location: Rhodes, Greece
2020
Likes: 92.37k

Comments: 952

Direct Link: https://www.instagram.com/p/CDJ168EJqiU/

Instagram Media (sample)

Sunday Caption: I thought I knew love for cacti until this place made me realise I had a few more
26th July levels of obsession in me Taken on our daily sunrise walks amongst the local
2020 goats ✌️ ⠀ ⠀⠀ @gymshark #paidpartnership

Location: Rhodes, Greece

Likes: 56.44k

Comments: 548

Direct Link: https://www.instagram.com/p/CDHRTDtpjjv/

Thursday Caption: A few days away, just you and I ♥️ ​❤️​

23rd July
Location: Rhodes, Greece
2020
Likes: 119.66k

Comments: 976

Direct Link: https://www.instagram.com/p/CC_nBFppIq4/

Tuesday Caption: I so can’t wait to get back to really moving I miss the rush of finally getting a
14th July new movement for the first time, and the joy of being a total beginner with zero
2020 idea of what I’m doing so damn much. The last few months in lockdown were
definitely the slowest I’ve ever taken things with my body and I don’t regret it, but
wow I’m so ready to get back to feeling stronger, faster, exhausted and to
myself back on the gymnastics floor ⠀ ⠀⠀ @gymshark @gymsharkwomen
#paidpartnership

Location: London, United Kingdom

Likes: 79.96k

Comments: 2.73k

Direct Link: https://www.instagram.com/p/CCoevURpmBr/

Sunday Caption: First dinner date in 4 months and ofc we’re just gonna pretend this outfit was
12th July totally impromptu and not patiently waiting 3 months in advance or anything ✌️♥️
2020
Location: London, United Kingdom

Likes: 72.67k

Comments: 893

Direct Link: https://www.instagram.com/p/CCjEpbVpIY6/

Instagram Media (sample)

Sunday Caption: My body has definitely been feeling a lil different these last few months I love
28th June training and becoming more athletic so I can jump into any challenge at any
2020 moment and feel at least a little at home (and also so I can be like Johanna
Quaas and casually hold a planche like it’s no big deal at 93 years old ✌️) But
with everything unexpected that’s been happening this year, I switched my life up
and started focussing on just feeling happy and moving however feels easiest in
the moment. Slowly I’ve swapped out more and more structured workouts with
rollerblading, handstand practice, night time runs with Mario and watching home
tours on YouTube while getting wayyy too invested in their interior design
choices instead ⠀ ⠀⠀ I felt guilty and stressed about losing progress during
time away a million times growing up. That’s definitely one of the biggest ways
that studying the science of training, detraining and nutrition straight from
scientific journals instead of listening to rumours and guesses totally flipped my
perspective and changed what training is to me. Time away from working out to
focus on other things in life turned out to be pretty important in the end, and it’s
made me way more excited to get strong as hell and to push myself than I have
been in the longest time ⠀ ⠀⠀ @gymshark #paidpartnership

Location: London, United Kingdom

Likes: 69.3k

Comments: 801

Direct Link: https://www.instagram.com/p/CB_EPR2puyy/

Instagram Media (sample)

Tuesday Caption: A full body burn for home or the gym! ⠀ ⠀⠀ These 7 movements will hit your
16th June legs, glutes, core and upper body while keeping you moving athletically on top of
2020 just getting a burn going ⠀ ⠀⠀ Swipe and saaaave and you’re ready wherever,
whenever ⠀ ⠀⠀ ♥️ Prisoner side-to-side squat jumps (3 x 12 jumps): stay low in
the side-to-side and really explode up! ⠀ ⠀⠀ ♥️ Mountain climber sit backs (3 x
30s): sit back every 4 mountain climbers, engaging the core throughout (yep I
know I switched to 5 almost immediately I lose count ) ⠀ ⠀⠀ ♥️ Crab hip thrust
to elbow-knee (4 x 8): one rep is the hip thrust + 2 following opposite elbow-knee
taps ⠀ ⠀⠀ ♥️ Forward bounds run back (4 x 8): we’re always focussing on
landing softly with bent knees to absorb the landing with our quads ⠀ ⠀⠀ ♥️
Open stance alt pulsing lunges (3 x 8 per side): we want the bulk of our weight
going through the front foot, with the knee + toes of the back leg in line! Add
dumbbells if you want! ⠀ ⠀⠀ ♥️ Dolphin push up to knee crunch (3 x 8): we’re
slowing things right down and really obsessing about controlling the full
movement ☺️ ⠀ ⠀⠀ ♥️ Fwd + back bear crawls (3 x 30s): keeping the core tight
throughout taking small steps with the hands and feet to start if you’re still getting
the feel of these ⠀ ⠀⠀ Rest periods of 30-45s is generally a good ballpark but
feel free to extend or shorten for you, just remembering that we want those
quality reps always over everything else ⠀ ⠀⠀ I’d love to know where people
are with the home vs gym workouts at the moment and what we’re thinking about
switching the workouts to being back at the gym soon! Whatever’s most helpful
for you is always the best for me ⠀ ⠀⠀ @gymshark #paidpartnership

Location: London, United Kingdom

Likes: 61.72k

Comments: 1.58k

Direct Link: https://www.instagram.com/p/CBgV8udDtSB/

Sunday Caption: The onlyyy plan for the rest of the day is some homemade bruschetta and
14th June diluted Bailey’s in the sunshine (hitting pause on the tequila for a while after that
2020 last video ) Oh and some rollerblading too, cause I just bought a new set to get
me closer to being like my young, bronzed, summer-time rollerblading momma
☀️ This week has felt like forever indoors behind a screen so I’m not coming
back in until hay fever season completely wipes me out and I’m permanently
stuck in that pre-sneeze limbo ☺️ ⠀ ⠀⠀ @gymshark #paidpartnership with
today’s look inspired by @_byleslie

Location: London, United Kingdom

Likes: 67.56k

Comments: 706

Direct Link: https://www.instagram.com/p/CBa4ysdJaJf/

Instagram Media (sample)

Wednesday Caption: Sweat it out HIIT @ home with no equipment + no impact! ♥️ ⠀ ⠀⠀ We’ve got 6
10th June movements in a circuit with info below to make sure you’re hitting each one just
2020 right and sticking to true high intensity training so you get the benefits we’re after
⠀ ⠀⠀ I go for 30s work / 30s rest generally for HIIT (sticking to a 1:1 work:rest
ratio) and recommend aiming for 3 or 4 rounds of this one! ⠀ ⠀⠀ Hit SAVE so
you always have some sweat ideas wherever you are! ⠀ ⠀⠀ Invisible
rotational wall slams: technique is keyyyy here otherwise it’s easy to half ass this
move! The core should stay tight throughout and drive the rotation, and we’re
engaging the glute on the back leg as we turn through the slam! Exhale on the
fast rotation, slam as hard as you can and switch sides each round! ⠀ ⠀⠀ Sit
back bears to alt knee drive ⠀ ⠀⠀ Squat to alt high knee ⠀ ⠀⠀ Invisible single
arm clean w/ calf raise: coming up high onto the toes, which’ll feel like pure
after the last move! Switch the arm after 15s ⠀ ⠀⠀ Crab opposite knee to
elbow taps: keep the arms flexed without locking the elbows out and you’re great
⠀ ⠀⠀ Alternating knee strikes: stay up high on your toes and slam the hands
and knees hard while you keep the core firm and in control! ⠀ ⠀⠀ Keep smiling
and enjoying movement and whatever helps you take care through everything
going on right now ⠀ ⠀⠀ @gymshark @gymsharkwomen #paidpartnership ⠀
⠀⠀ Music @travisscott

Location: London, United Kingdom

Likes: 51.8k

Comments: 1.13k

Direct Link: https://www.instagram.com/p/CBQ89Orp2cx/

Instagram Media (sample)

Tuesday Caption: The fight against racial injustice needs our attention now All of May’s YouTube
2nd June ad revenue from my channel will go to support causes fighting racism. I have a
2020 bunch of causes + campaigns in mind already but I’m always listening for any
suggestions because we are contributing together. I know I need to keep
learning and that the learning is never complete. We’re a family and hate and
discrimination of any kind have no place here. The link in my first IG stories
highlight has a load of resources for learning, signing petitions, donating to
important campaigns and writing to political leadership and anything you can do
is hugely valuable #blackouttuesday

Location: -

Likes: 42.49k

Comments: 265

Direct Link: https://www.instagram.com/p/CA7fx99pz0e/

Instagram Hashtags (sample)

x7 #paidpartnership

x1 #compound

x1 #blackouttuesday

Instagram Mentions (sample)

x25 @gymshark

x17 @gymsharkwomen

x3 @thestratford

x3 @r_mcgregor

x2 @parkviewhealthclubs

x2 @thirdspacelondon

x1 @cdcgov

x1 @doctor

x1 @who

x1 @kotabanksmusic

x1 @travisscott
Instagram Mentions (sample)

x1 @_byleslie
Youtube
Youtube Channel Details

Channel Name: Natacha Océane

Main picture:

Username: natachaoceanefit

Description: Fitness, food and fun!

Youtube Channel Subscriber History (up to 30 days)

Subscribers: 942k

Total Views: 79.33M

Videos: 202

Avg Videos Per Day: 0

Avg Views Per Video: 611.04k (64.87%)

Avg Likes Per Video: 25.32k (2.69%)

Avg Dislikes Per Video: 163 (0.02%)

Avg Like/Dislike Ratio Per Video: 155:1

Avg Comments Per Video: 1.61k (0.17%)

Youtube Videos (sample)

Youtube Videos (sample)

Wednesday Title: TikTok's Toxic Diet Culture Needs to be Stopped

27th May
Description: I've been asked to take a look through the diet + weight loss content on TikTok so many times recently. Social media is full of scams and hearsay and I hope this video's a little re
2020
show love to anyone online who might be struggling and point them towards qualified voices: Registered Dietitians and Medical Doctors. For science-based home and gym worko
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 ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/
—————————————————————————————— My video on the science of why restrictive diets fail: https://www.youtube.com/watch?v=WTpjQs0atxs
favourite papers assessing the impact of undernutrition on health and the effectiveness of a highly restrictive diet on long term weight loss (there are lots more but I am hitting Yo
word limit! ☹️) *
https://www.researchgate.net/publication/325536514_Low_energy_availability_surrogates_correlate_with_health_and_performance_consequences_of_Relative_Energy_Deficie
* https://journals.lww.com/acsm-msse/Fulltext/2007/10000/The_Female_Athlete_Triad.26.aspx * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4951875/pdf/624.pdf *
https://bjsm.bmj.com/content/52/11/687 * https://www.mdpi.com/2072-6643/12/3/835 * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/ *
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720870/ * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251190/ * https://academic.oup.com/pch/article/9/7/487/2648606 *
https://pdfs.semanticscholar.org/6163/23c6089e51428efe02b25ea644cf7f4741d1.pdf * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207953/pdf/40618_2014_Article_169.pdf
https://www.clinicaltherapeutics.com/article/S0149-2918(20)30052-7/pdf * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053439/pdf/JCRPE-12-18.pdf *
https://bjsm.bmj.com/content/bjsports/52/11/687.full.pdf * https://reader.elsevier.com/reader/sd/pii/S2468867319300458?
token=16F8E25BB8AAA2D834D571A2C82FBFE491917FE486FF75380C8E44362DC7D4FFFBCF2D9AB82AE4AB1FF7C8D0EFC43602 *
https://ebn.bmj.com/content/ebnurs/3/3/88.full.pdf * https://pdfs.semanticscholar.org/6163/23c6089e51428efe02b25ea644cf7f4741d1.pdf *
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/ * https://pubmed.ncbi.nlm.nih.gov/27136388/ * https://www.dishlab.org/pubs/2013%20Compass.pdf *
https://www.ncbi.nlm.nih.gov/pubmed/12079865 * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/ * https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275 *
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/ * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf *
https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes * https://www.sciencedirect.com/science/article/pii/S1550413118301190 *
https://www.sciencedirect.com/science/article/pii/S2212877815000605 * https://www.jneurosci.org/content/jneuro/30/48/16399.full.pdf *
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7 * https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009 *
https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2012.34 * https://www.cambridge.org/core/services/aop-cambridge-
core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf *
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839290/ If you’re interested in the interviews with RDs and MDs about lemon water, ACV, cayenne pepper etc below are some e
haven’t found any rigorously conducted and peer reviewed scientific literature into this, which says something already!) * https://time.com/collection/guide-to-weight-loss/4701447
water-weight-loss/ * https://www.netdoctor.co.uk/healthy-eating/a22886377/lemon-water-health-benefits/ * https://www.insider.com/does-drinking-lemon-water-really-work-2018-1
lemon-water-will-help-speed-up-your-weight-loss-efforts-1 * https://www.telegraph.co.uk/health-fitness/nutrition/diet/benefits-apple-cider-vinegar-weight-loss/ *
https://www.telegraph.co.uk/health-fitness/nutrition/diet/benefits-apple-cider-vinegar-weight-loss/ * https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition
health-benefits-risks-more/ * https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703 * https://www.self.com/story/diet-tips-you-should-ig
https://www.abbeyskitchen.com/nutrition-how-speed-your-metabolism-dietitians-review-common/ * https://www.chatelaine.com/health/diet/weight-loss-myths-fad-diets-debunked/
https://www.livestrong.com/article/452709-the-lemon-juice-cayenne-pepper-diet/ Where I get my youtube music! http://share.epidemicsound.com/zBRBF (30day free trial) — (this
affiliate link ❤️)

Likes: 33.5k

Dislikes: 96

Like/Dislike 349:1
Ratio:

Comments: 2.7k

Tags: culture, diet, diet culture, diet hacks, fat, fit, fitness, food, full day of eating, hacks, health, healthy, lose, loss, natacha, natacha oceane, needs to be stopped, needs to stop, nutrit
TikTok, tok, weight, weight loss, what I eat in a day

Wednesday Title: DAY IN THE LIFE // Staying Healthy at Home + My Routine!

6th May
Description: For science-based home and gym programmes to build muscle, lose fat, or become athletic, my training + nutrition guides approved by a world-leading nutrition expert behind t
2020
Olympic team are available on www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/nata
—————————————————————————————— A day in the life with me at home! My current routine at the moment and some of the things I’m using to sta
healthy and happy while staying home so much ♥️ The matcha cookie recipe is here for you, super easy to make : https://salu-salo.com/white-chocolate-green-tea-cookies/
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
not to use it that’s ok too ❤️) I also included music from Dan & Drum: Lil bops Here's the spotify link to their music (: https://open.spotify.com/artist/1ZajCRAa7VEcTytwxzr20a
of my gym outfits are from Gymshark, the green one I’m wearing during the workout is the new lightweight seamless! : https://gym.sh/Shop-Natacha-Oceane2 This is a commis
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 #athome #withme

Likes: 20.4k

Dislikes: 75

Like/Dislike 272:1
Ratio:

Comments: 1.4k

Tags: daily, day in the life, diet, exercise, fit, fitness, food, full day, full day of eating, health, healthy, morning, natacha, Natacha Oceane, nutrition, routine, what I eat, what I eat in a d
Youtube Videos (sample)

Tuesday Title: I Tracked my Body Fluctuations for 30 days

28th April
Description: For science-based home and gym programmes to build muscle, lose fat, or become athletic, my training + nutrition guides approved by a world-leading nutrition expert behind t
2020
Olympic team are available on www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/nata
—————————————————————————————— I tracked my body changes every morning for 30 days to record my fluctuations from things like bloating, inf
and water retention! I hope this video can be a little reminder that we all see bloating and fluctuations and that no two days are supposed to be the same, so that you can focus
your long term goals! ♥️ 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 cha
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, the black one I’m wearing during the workout is the Studio!
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 sti
#health #healthy #body

Likes: 21.2k

Dislikes: 76

Like/Dislike 279:1
Ratio:

Comments: 1.3k

Tags: 1 month, 30 days, bloat, bloated, bloating, body, fat, fit, fitness, gut, health, healthy, I tracked, lose, loss, month, my body, natacha, natacha oceane, physique, routine, science,
tracking, update, weigh, weight

Wednesday Title: 15 MIN HOME HIIT WORKOUT // No equipment, no noise, no impact

22nd April
Description: A no equipment, no noise, no impact 15 minute fat burning HIIT workout you can do anywhere and follow easily! My new HOME. programme with 50 unique workouts + nutritio
2020
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 40s and follow
rest. It's a circuit of 5 exercises, repeated 4 times! 1. Squat to opposite toe taps 2. Chameleon sit backs with tap 3. Lateral kneel to squat 4. Travelling bears to kick sits 5. Curts
switches x3 or as many rounds as you like! Cool down for 5-10mins with some light stretching (: MUSIC: Drake - Toosie Slide (bodykit & hydrin Chill Trap / Lofi Remix) [No Co
Music] http://www.soundcloud.com/bodykitbeats All others songs are from epidemic sounds! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link
support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) OUTFIT: Most of my gym outfits are from Gymshark, this is the Studio Collection :
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 sti
Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave #HIIT #home #workout #withme

Likes: 19.2k

Dislikes: 109

Like/Dislike 177:1
Ratio:

Comments: 1k

Tags: 20, body, burn, equipment, exercise, fat, fit, fitness, full, high, hiit, home, intensity, lose, min, minute, Natacha, no, noise, Oceane, routine, weight, workout

Saturday Title: 10 min FULL BODY STRETCH + FLEXIBILITY ROUTINE // Beginner to Advanced
18th April
Description: A full body flexibility + mobility routine with stretches you can do anywhere to warm up, cool down, improve your joint health and flexibility or just feel happier and more relaxed ♥
2020
best mobility results, I recommend making this part of your regular routine and your body will progress with time! My new HOME. programme with 50 unique workouts + nutrition
by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com ♥️ —————————————————————————————— My In
https://www.instagram.com/natacha.oceane/ —————————————————————————————— The 10 minute mobility + stretch routine has 10 movements, w
hitting for 45s each and then shaking off and switching into the next movement for 15s: 1. Wide stance 3 point reach 2. Dynamic squat stretch 3. Spiderman lunge with overhea
Crab shoulder stretch 5. Cat-cow 6. Low side-to-side transfer 7. Dynamic frog stretch 8. Knee drive to kick back 9. Standing Blackburns 10. Wrist mobility series This is where I
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 pre
use it that’s ok too ❤️) OUTFIT: Most of my gym outfits are from Gymshark: the one I’m wearing in this video is the new animal print seamless : https://gym.sh/Shop-Natacha-O
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 Great trainers for home + g
Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave #withme #home #workout #stretch

Likes: 12.8k

Dislikes: 84

Like/Dislike 152:1
Ratio:

Comments: 583

Tags: at home, beginner, cool down, daily, everyday, exercise, fat, flexibility, follow along, home, lose, lose fat, lose weight, mobility, natacha, natacha oceane, no equipment, no nois
stretch, stretching, warm up, weight, workout
Youtube Videos (sample)

Wednesday Title: How I’m Staying HEALTHY at HOME // Training, Diet + Tips!
15th April
Description: 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 behin
2020
Olympic team are available on www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/nata
—————————————————————————————— I hope you enjoy these tips on training and nutrition to stay healthy at home and that the ideas I share at the
you find your way of staying healthy at home! If you wanted to dive more into the topics I spoke about here are the links to those videos, all of my scientific resources are linked
eating explained with Sports performance Dietitian: https://www.youtube.com/watch?v=jmAtE2O2mVo& Science explained metabolism video: https://www.youtube.com/watch?
v=WTpjQs0atxs&t=296s Sleep video: https://www.youtube.com/watch?v=uvz6gSoAf40 Myonuclei video: https://www.youtube.com/watch?v=M8ERq2AuZXs This is where I get
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
ok too ❤️) Outfits: Most of my gym outfits are from Gymshark, the blue one I’m wearing is the animal print seamless : https://gym.sh/Shop-Natacha-Oceane2 This is a commiss
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 #withme #healthy

Likes: 18.5k

Dislikes: 71

Like/Dislike 260:1
Ratio:

Comments: 1k

Tags: at home, diet, exercise, exercise at home, fit, fitness, fitness at home, health, healthy, healthy at home, home, natacha, natacha oceane, nutrition, routine, training, workout, wor
home

Wednesday Title: What I Eat in a Day: Intuitive Eating + Easy HOME Meals
8th April
Description: 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 behi
2020
British Olympic team are available on www.natachaoceane.com ❤️ —————————————————————————————— My Instagram:
https://www.instagram.com/natacha.oceane/ —————————————————————————————— 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
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
channel but if you prefer not to use it I still love you Breakfast: I tweak this recipe all the time but it still works! I never have chia seeds or desiccated coconut and can confirm
change the recipe much! I also add 1 tbsp of peanut butter per batch of granola into the coconut oil and maple syrup mix because ​♀️ https://minimalistbaker.com/sea-salt-dark-
granola/ Dinner: I tweaked the recipe based on the comments. I used 3/4 cup water instead of 1 1/2 cups and I used a chicken stock cube instead of broth. I cooked the chicken
both on the pan and in the oven until the juices went clear. This would serve nicely with rice or boiled potatoes. https://www.bonappetit.com/recipe/roast-chicken-thighs-with-pea
For the slaw: 1/3 of a red cabbage shredded 2 carrots shredded ~15 radishes sliced Handful of mint chopped 1 tbsp Lemon 1tbsp vinegar (any kind) 1tbsp olive oil Mix everythi
bowl and serve! Pretzel bites: I just swapped the butter (I ran out last week) for coconut oil in the same ratios and it worked perfectly! I didn’t do the cream cheese but everythin
great and the recipe is really easy to follow! https://lmld.org/cinnamon-sugar-soft-pretzel-bites/ #fulldayofeating #whatieatinaday #withme

Likes: 22.3k

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Comments: 1.1k

Tags: daily, day, diet, eat, eating, fat, fit, fitness, food, full day of eating, health, healthy, home, intuitive, intuitive eating, lose, loss, meals, Natacha, Natacha Oceane, nutrition, recipes
what I eat, what I eat in a day

Saturday Title: 20 MINUTE FULL BODY HOME WORKOUT! No Equipment, No Noise!

4th April
Description: A brand new no equipment, no noise 20 minute home workout you can do anywhere and follow-along easily My new HOME. programme with 50 unique workouts + nutrition a
2020
world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com ♥️ The 20 minute HOME workout: each exercise is performed for 45s and followe
rest. The 10 exercises are listed below and we repeat it twice! I personally use the first exercise (rocket launches) as a full body warm up but if you’d like to warm up some more
then go check out my warm up video: https://www.youtube.com/watch?v=GLA2hFv24ww&t=3s 1. Rocket launches 2. Bob and weave 3. Chameleon to bear crunch 4. Tricep ex
crab reach 5. Double rhino to squat 6. Extended crab knee drives 7. Standing superman fly 8. Assisted push-up transfers 9. Short stride pulsing lunges 10. Lateral crabs with kn
Cool down for 5-10mins with some light stretching (: MUSIC: ”Anders - On me” https://www.youtube.com/watch?v=j6ZENZ6jyW0 ” Avicii - SOS ft. Aloe Blacc (Elephants Every
Remix)” https://www.youtube.com/watch?v=USGnlfkguns All others songs are from epidemic sounds! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an a
it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) OUTFIT: Most of my gym outfits are from Gymshark, this is the new camo
colour : 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 u
love you Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave #fullbody #home #workout #withme

Likes: 38.1k

Dislikes: 269

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Comments: 1.2k

Tags: 20, along, body, equipment, exercise, fat, fitness, follow, full, home, legs, lose, min, minute, muscle, natacha, Natacha Oceane, no, noise, quiet, routine, sweat, training, workou
Youtube Videos (sample)

Monday Title: Lose fat, get stronger + fitter at home // Free workout + GIVEAWAY!
30th March
Description: My brand new HOME training + nutrition guide approved by world leading Sports Performance Dietetics Expert Renee McGregor, who's trusted by the world's very best athletes
2020
available at www.natachaoceane.com! Amazing workouts to build a lean physique and improve your power, fitness and movement at home!
—————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/
—————————————————————————————— Your free sample workout from the new HOME. Reload guide in this video! 1. Thrusters 3 x 12 2. Rocket ju
Hip thrusts 3 x 14 - pause for 1-2 seconds at the top of each rep and squeeze your glute 4. Kneel to step and knee drive 3 x 8 per side - alternating sides on the step up for eac
Bulgarian split squat 3 x 8 per side - add a short loop resistance band and hold as I show to add resistance to the movement, as if you have weights in a gym! 6. Glute kickback
side 7. Super clamshells 3 x 10 per side 8. Short stride lunge pulses 3 x 8 per side 9. Straight leg calf jumps 4 x 15 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
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
channel but if you prefer not to use it I still love you

Likes: 9k

Dislikes: 54

Like/Dislike 166:1
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Comments: 7.6k

Tags: abs, along, build, burn, diet, equipment, exercise, fat, fit, fitness, follow, guide, hiit, home, impact, legs, Lose, muscle, Natacha, Natacha Oceane, no, noise, nutrition, routine, str
workout

Saturday Title: 20 MIN HOME HIIT WORKOUT // No equipment, no noise, no impact

28th March
Description: A no equipment, no noise, no impact 20 minute fat burning HIIT workout you can do anywhere and follow easily! My new HOME. programme with 50 unique workouts + nutritio
2020
by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com ♥️ The 20 minute HIIT workout: each exercise is performed for 30s and follow
rest. It's a circuit of 5 exercises, repeated 4 times! 1. Prisoner side to side squats 2. Explosive halo slam 3. Single leg body saw crunch 4. Alternating knee strikes 5. Lateral bea
to-squat x4 or as many rounds as you like! Cool down for 5-10mins with some light stretching (: MUSIC: Sean Paul & Dua Lipa - No Lie (Yonexx & Tim Beeren Trap Remix) [N
Music] https://www.youtube.com/watch?v=3gihaLMctss Childish Gambino - 3005 (Felix Palmqvist Remix) https://www.youtube.com/watch?v=xEe0ZO4rkqs Post Malone - Go
(ZiiPPCODE Remix) [No Copyright Music] https://www.youtube.com/watch?v=_UZCnVG9wEw All others songs are from epidemic sounds! http://share.epidemicsound.com/zB
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 ❤️) OUTFIT: Most of my gym outfits are
Gymshark, this is the Black Vital Seamless : https://gym.sh/Shop-Natacha-Oceane2 This is a commission link, it doesn’t change the price of your purchase it just helps support
but if you prefer not to use it I still love you Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave
#withme

Likes: 73.2k

Dislikes: 655

Like/Dislike 112:1
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Comments: 2k

Tags: 20, body, burn, equipment, exercise, fat, fit, fitness, full, high, hiit, home, intensity, lose, min, minute, Natacha, no, noise, Oceane, routine, weight, workout

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