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For workouts 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 ❤️
Another What I eat in a day of intuitive eating. If you’re interested about intuitive eating, I made a detailed video about how to start and if it’s applicable for you with world leading dietitian Renee McGregor which you can check out on my channel (: otherwise I hope you enjoy watching my full day of eating!
Intuitive Eating video: https://www.youtube.com/watch?v=jmAtE…
This was a medium intensity workout for me so the idea was to be working at about 60% intensity. I only have about 3 sessions a week where I train more intensely to avoid overtraining ❤️My workouts are centred around making me move and enjoy training, during busy times, I just like challenge myself and enjoy my training sessions (:
– 10 min warm-up (see this video for how I warm up: https://www.youtube.com/watch?v=GLA2h…)
– Deadlifts: 8 x 4 sets
– Overhead walking lunges with knee drive: 10 x 4 sets (per side)
– Single leg stability hamstring ball curls: 8 x 3 sets (per side)
– Asymmetric lateral squat steps: 12 x 4 sets – I end up doing 1 set per combination of weight distribution and direction
– Goblet squat onto toes: 20 x 4 sets
– Narrow squats: 10 x 5 sets
– Warm down – 10mins (I did stretching for my box splits but that’s not necessary for you unless it’s a goal you’re trying to hit)
Burrito – makes 3 (we each had 1.5 wraps):
3 wraps (hot or cold)
2 med avocados – mashed
2 handfuls of cherry tomatoes – chopped
Handful of chopped lettuce
1tsp Cholula sauce
1 tbsp cream cheese
Beat the eggs and cook on a medium heat mixing throughout to create scrambled eggs. Then assemble the ingredients onto the wrap, wrap it up and enjoy!
This breakfast contains a range of vitamins (A,C,E,K) as well as mono- and poly-unsaturated fatty acids from the avocado, fibre and complex carbohydrates from the wraps and the eggs provide a good source of protein.
Grain bowl (serves 1)
250g pesto infused grains & quinoa
2 large bell peppers
Large serving brocolli
1tbsp olive oil
Juice of 1/2 lemon
Heat the oven to 180C. Add a tiny bit of olive oil and salt to the broccoli and place in the oven for 10 mins. With only 2 mins to go add the greens to the oven. Meanwhile, cook the tofu as recommended by the pack. Cut the peppers and fry lightly on a pan until starting to get golden but not soft. Heat the grains if you like them warmer and serve altogether with some olive oil and lemon!
This meal contains: complex carbohydrates and fibre; protein from the tofu and quinoa; antioxidants from the broccoli and greens; vitamins A,C,E and folate from the peppers
Dinner Recipe (serves 1):
Tomato and broad bean salad with prawns
I served both these salads with prawns and it was amazing!!
This meal contains: complex carbohydrates and fibre; protein from the prawns; antioxidants from the parsley, mint and basil; carotenoids and vitamins from the tomatoes
The green top I was wearing was from Gymshark’s non-stop range, I’m linking my commission code, it won’t cost you any extra, I just make a small commission if you decide to purchase through it but if you prefer not to then I still love you ❤️ and I’m grateful you watch and support my content ❤️ https://gym.sh/ShopNatachaOceane
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#whatieatinaday #intuitiveeating #fulldayofeating