Hey my friends!! I’m super excited to share workout tips this year to help you along your training! If there’s anything you’d like me to cover then please let me know!! All my love and enjoy the rest of the weekend! ❤️xx
Listening to this I am not sure I give it my all when working out. I fell tired after some time and I don’t longer have proper form so I know that I am tired. But I never felt like I was dying only when it’s summer maybe because it’s too hot. How to give it your all?
With your amazing tips I was able to hit my goal weight in the past months by weightlifting while I was studying abroad. In a few weeks I will do an internship abroad and I won't have as much time to go to the gym. Could you make a video on how to maintain your weight after losing so much?
The hardest for me is to focus on one thing. I want to squat a 100 kg, do a handstand and splits. I set these goals like a year ago and guess what... I can't do any of those things! One step at a time. Now I'm focusing on splits. Thanks for the tips xx
This video made me reconsider my training routine. As always, great video!! PD. Pull ups for dummies (beginners who are afraid of pull ups😅), pleaseeeee!!
Thanks for posting Tips 1. Don’t train intensely for more than once or twice a week. 2. Be conscious of distractions!! Stay focused to avoid injury and maximize workouts. 3. Start small. Don’t get overwhelmed- keep it manageable! 4. Make a plan! (Training) 5. Fuel your body
The first tip is so important and I can relate to your previous thoughts so much. When I started working out, I was so afraid of leg day, because it just felt like dying. After a leg day, I could not walk for days and always made excuses for the next workout until I had pushed it back so far, that my guilt let me workout even harder. It is so important to have a positive attitude towards training. The gym is not a chamber of torture. I always had these proverbs in my head like "No pain, no gain!" or "Torment your body, otherwise it torments you!". It took me such a long time to realize, that training smart trumps training hard.
I just love how you make fitness such a pleasurable thing to be excited for. Nothing crazy and no: Add a 150g of carbs and start training 15 minutes after getting up.😅 Your videos make me so crazy happy!
Thank u. U just pin pointed what left me so defeated last yr whilst training. I put so much pressure on myself daily to always sprint faster than anyone in a session. Jump higher. Ride faster even if I was exhausted, faigued and Injured. If I didn't come first I felt defeated. I was named the machine and was always first at every race and I found I created pressure on myself to maintain that status. I ended up dreading sessions and feeling so down on myself and forcing my body to complete work outs. All this lead to me burning out and getting injuries. Also training like this on a keto diet and calorie deficit made things even more harder. Thanks Natacha for reminding me this year to fix my mindset. To eat to fuel my body so I can perform at my peak during work outs and that active recovery is vital. Thanks for the tips. Really helpful. You're an inspiration and one of my motivations to getting fitter and building a healthy mindset xx
Kelly Lau inspiring to hear that you listened to your body. I wish when I was younger there were better examples of good healthy role models like on RUclips now a days. All the best for you in the future! Remember to always make your mental health a priority. ☺️
your cut guide gave me a plan and mission at the gym. + I am learning new moves, rather than just doing the standard things with equipment. I am getting so much more out of the sessions!! And BTW your editing is getting so so good
thnx natacha for this video! all what you are saying is so true, i was doing 6 workout in week moderate intensity and then i switched for 3 kickboxing and hiit workout 40-50 minute and i do 2 pilates and yoga training and now i'm so much leaner and fitter💪
that's amazing Nina!! I'm so happy for you! It's amazing how much more your body responds when you allow it to rest a little!! Sounds like your training week is a lot of fun!!! Lots of love xxxx
The change part ugh It's really weird how we decide to make 1000 changes when we are motivated and they make us feel down when the motivation fades away. I've done it a million time like tomorow I will study for 7 hours, read a book,start a yoga practice, walk for an hour, go to the gym, eat healthy, listen to a podcast and ALL OF THAT DURING THE EXAM PERIOD. Man I gotta start being realistic and not fool myself. Will start small with one of those metioned above. Love the video ❤
I totally agree. I used to do this as well! I’ve actually started making a list of three goals I want to achieve each month (they say it takes 21 days to form a habit right?). So my goals for this month are to drink lemon water every day, upload three videos per week, and start selling my thrifted clothes on depop. Dead serious. And I have noticed that I’m accomplishing them!! What are some goals you have?
Not a lot of people out there that could admit a 100% intensity workout can only happen 1-2 times a week! Such a good video once again, Natacha! I would LOVE to know your current workout split. Is it still similar to Move, updates on your goals given all the traveling this yr 😊
Hey Paveena!! Will definitely be doing a training update in a couple of weeks for you and I'll take you through the workouts too (: and most of them aren't super intense!! All my love xxx
Turning 16 in like 2 weeks and getting a gym membership for my bday!! So excited to use all the tips you've shared, I'm currently addicted to your videos... I've been struggling with restricting my eating a lot, and watching your videos has helped me so much. Still not quite past the mental block and guilt, but slowly I'm getting there. So thank you, really, you inspire me and I can't wait to get to your fitness level, so excited for the journey!!!
Make sure that you’re not going to the gym to lose weight as part of your restriction. Make sure to have a good relationship with your body first and then go for it
Awesome to hear that your gonna get a gym membership for your birthday! Honestly I wish when I was younger RUclips was more a thing. It would have been inspiring seeing girls who set better examples on this platform then being misguided from magazines and pop culture. ✌🏻😎
Oh yesterday I binged after a week restricting myself into diet and working out so intensely (at least that's what I thought). I was so stressed and just putting in my mouth all the things I could. I was also scared of working out with HIIT, cardio, etc. Your video about binge eating disorder and this video really save my life. No, my everything. Thank you soooo much.
just what I needed!!!! been struggling from overtraining and wasting time with not seeing any results, plus getting scared with losing results from rest, thank you for easing my mind and stress thank you thank you! don't stop making these videos, I just found you!
Maverick Baking yup carbs are our friends! I’m training to compete in amateur strong woman comps and I have never ate so many sweet potatoes in my life.. still tasty though!
Your videos are always a breath of fresh air and a hopeful place for me to be inspired. Because you have a very relieving and gracious atmosphere about you and the way you talk about fitness and health does not condemn anyone or tell people everything that they are doing wrong and what they should stop eating, rather you do the opposite and teach your viewers that it's okay to allow yourself to eat even if you haven't trained in the past 48 hours. In all aspects, your advice is soothing to my mentality and it takes the pressure off of trying to do everything perfectly all the time. I guess what I'm trying to say is that you show what it's like to have real expectations in every way humanly possible. I appreciate it. To me, that's just beautiful and I thank you so much for what you do.
Yes, THANKYOU! I totally agree with you on the "start small" thing! I once tried to return to intermittent fasting, start a completely new workout plan, do a 30 day running challenge, stop drinking everything besides water and plain tea, and doing yoga every morning all on the same day/week Needless to say, it did not work out hahaha But whenever I start tackling new goals one at a time, I usually stick with it and find it much easier to balance
It took awhile, but when I take a longer break than planned due to lige happenings etc, I don't feel as bad about it and you definitely have helped reinforce the positive mindset!
Thank you so much for everything, Natacha! I’ve been struggling for years with disordered eating and weak and unstructured training. I stumbled across your instagram account, watched everything on RUclips, gambled and bought your Build program - and I could be more happy! In so many ways you’ve done for me than years of group therapy. I have a healthy relationship with my body again and I’m getting stronger 💪🏻
I’m actually obsessed with your videos, you’ve made me realise gym isn’t all about just weights and just cardio but instead different circuits, techniques and different types of trainings! I’ve started to change up my routine and try some of yours out and I enjoy it so much! ❤️
Omg just left the gym after doing some of your exercises from your functional training video...😊this is my post workout treat! PS: I got a compliment from a trainer about the circuit I put together using your moves! Thanks!
that's awesome sweetie!! I'm so happy you enjoyed the moves and that this video was waiting for you when you finished (: Enjoy the rest of your weekend!! xxx
Loved the video! Would like an updated video on metabolism. How to fix it? Increase it? How long should calorie deficits go for? How to get off them? Etc.... thank you natacha keep inspiring and teaching us! 👍🏼
Finished my first week of Move. The other day and I am loving it so so much!! Finally feel motivated in a healthy way at the gym rather than training from self-hatred, and so excited to achieve my goals!! The training guide is so great and you are fantastic Natacha for all you are doing for this community ! Xxx
TIP NUMERO UNO IS SO TRUE. It feels like most influencers only show the intense workouts and this can cause overtraining fairly easily, which sets you back in the long run. Thank for preaching the truth!
RUclips is reading my mind. I was at the gym today thinking how can I make my training more efficient and smarter and this has now come up on my recommendations. This video is what I was looking for ☺️
I came across your channel yesterday, and I've seen a few of your videos and I have to say I find you very inspiring, its people like you that make me grateful that their is a platform like youtube where amazing individual can share their stories, tips, and in general give great advice.
yep, so if you train over 2 days a week then the sessions need to be lower intensity to avoid burn out and keep training long term (: Lots of love sweetie!! xxx
I finished the entire cut program and I’ve seen more results in the 10 weeks than I have in the 5 years of working out! There’s definitely more definition now and I feel so much stronger! I actually really look forward to working out now !! ❤️🙌🏼😩
I really needed to hear all of this. I am relatively new to fitness and wellness (only a month of consistent exercise but I have a lot of failed attempts on my record) and this advice is pure gold. I was actually doing some of those things instictively, like switching the days of low impact cardio and resistance depending on my mood and eneegy or taking an unplanned rest day because of unforseen factors... Instead of being happy for making it work with a few adjustments I kept beating myself up for not sticking to the original plan. I am not gonna do that anymore. If this is going to last I need to make it as easy on myself as possible.
Glad I watched this. I did a mega workout and I have been so sore and only stretching and walking the last few days. I felt so down that I was taking ages to recover but I guess it's normal! Thanks.
Amazing video!! U actually fell this after a considerable time experiencing training, u do not want to lose time at the gym anymore, you want to go there, do what you have to do and go home with that amazing felling - specially on these 2 days that you work really hard! Great video Natacha, thanks for sharing
I don't usually comment, but I love your videos. They are so informative and your tips are so helpful! Also I got your orange resistance band and I am obsessed with it! I honestly cannot stop using it.
I can 100% relate to this! for a long time I was so nervous for my workouts and was so tired throughout the week.. this weekend has been so chill with me studying, stretching and prepping for going back to school.. I feel so rested and ready to tackle the week! This was so useful Natacha Thank u! All my love and have a good week ahead xxx
Thank you Thea!! Sometimes it's just something we experience first hand, as long as it was just a period that you were aware of and can learn from and it sounds like you have!! Have a wonderful week and keep being amazing!! All my love!! xxx
What you said about limiting the intense sessions is so true! I was obsessed with hitting a new pr on my deadlift and was litterally deadlifting heavy 3x per week. I was so frustrated because it didnt work out that I cut out the exercise out of my training. Of course I did variations like single leg deadlifts and light rdls. A few weeks later i tried to give it another shot and I went waaaaaay past my last PR lol that's when I realised how important accessory movements are!
I so admire your message about food & finding a balance with nutrient dense foods and cravings !! So awesome that you’re putting out good information as the fitness industry often views nutrition as quite restrictive
I don’t comment a lot but I watch ALL you’re videos and I can honestly say you have one of THE best RUclips channels out there for fitness and motivation etc! I LOVE your videos and the content you’re getting out atm.. I just had to say that❤️
All your videos so thoughtful! I really appreciate all the thought and honesty you put in to make sure you are offering good and valuable info, and you also manage to make them relatable too!
This is so SO important! Thank you for this video!! I used to work so hard I would faint and I thought that was normal for workouts. In high school PE they would always really push giving 110% each time which now looking back at it made workouts hellish. This is why I burnt out and hearing this video honestly makes me feel a lot better thank you ❤️
I got the blue and pink resistance bands on Thursday and tried them out... I'm obsessed!!!!! They really help me out whilst at the gym and have given me a lot more options and the colours are rlly pretty :)))))))
tip 1 was sooo helpful. I'm still in that stage of trying to figure out how to maintain consistent training and experimenting but like i was definitely overdoing it.
The first tip literally blew my mind and will definitely change my training style. Just one week ago I got my second injury of the year (now achilles tendon, in September my knee) and I'm so sad about it! Before I never had any problems! However, reflecting on my training sessions throughout a week, I would aim for a 90-110% literally 5-6 days a week and never giving my body a full day to recover. I thought that that was the only way to achieve my goals but you're totally right, the rehabilitation part is so freaking important. Super annoyed that the coming weeks/months I have to build everything up again but due to this I'm more motivated to create a healthy balance within my training schedule! x
I absolutely loved your energy in this video! I have always loved your videos but they have been so fun to watch lately! Your energy, editing, and your personality are one heck of a combination and I have absolutely loved it! Keep it up because I am all for it!🌸💛💛
I found this video so informative and so helpful! Sent this in a link to a friend who’s starting her fitness journey and she was so grateful❤️ I learned something new as an experienced athlete and she learned even more as a beginner. So great! You’re great!
I've started working out similarly to you do. I've taken your advice and seen great results. I love working out. I'm at the beginning of the process, but I'm excited. I've learned so much from your channel.
Love this! Im very new into my fitness journey and still have a long way to go and a heck of a lot to learn but I changed my diet drastically and it actually started to make me feel really sick so now Ive decided to continue eating what I normally eat and in the process, learn more about different types of foods/nutrition etc and slowly implement more healthier foods into my diet and I dont feel physically sick anymore
THANK YOU so much for all your videos. They are all so informative and helpful but also so entertaining to watch. I think my biggest problem is number one and the part of resting. I'll take your advice because I really want to achieve my goals without exhausting my body to a really bad point. Again, thank you so much, I'm always looking forward to seeing your videos! 🏋🏼♀️ 💗💗💗
thank you so much for watching and for commenting!! If there's anything you'd like me to make then please always feel free to let me know (: lots of love xxx
Could you do a video on working out and getting fit/ build muscle when you are dealing with chronic fatigue? I have fybromyalgia and it's so hard to figure out how to deal with the chronic fatigue and muscle pains and find a way to achieve my goals. I would love to get strong like you and working out really helps with my mental health so I really want to figure out a way to do this.
Thank you for reiterating what my brain doesn't want to hold on to!! I just have to keep reminding myself that every step is still a step forward no matter how small.
Great video Natacha, good to know it’s ok to take that rest day and only really intensify when you have an energy ready day! I’m gonna try kill it 3 times a week instead of mediocre 6 times a week.
Natacha you are such an inspiring Athlete! Due to your Videos i noticed that i was burned out as well and have to change something in my mind. Thank you for your helpful and realistic advices. Best wishes, Julia
hey Julia ❤️ I was the same as you, I only realised once someone mentioned it to me and then my entire behaviour made sense! I'm happy my videos helped you realise and that it brings you a lot of happiness and energy (: lots of love xx
Natacha: it’s not a nice feeling when you dread a long hard workout Also Natacha: puts 8 high volume exercises into her day 1 workout guide 🤪 Although I’m not a high volume kinda person, the guide IS fun and challenging! Appreciate all the hard work ☺️
1. Train more intensely : by training intensely less often 2. Be conscious of when youre being distracted 3. When you want to create a change, start small 4. Follow a flexible plan 5. Fuel your training
Girl is there any video where you don’t look flawless like damn 🔥😊 thank you for this video it’s really helpful for the new year , love you and keep true to yourself like you do 💜
Natacha I'm a beginner at the gym and I've injured my arm :( please could you do a video with tips on working out with injury/after injury? I'm gutted because I just started working out so typical!
Can’t wait for all the upcoming videos, Natacha, I bet they’ll be amazing! Can make some videos based on weight & strength gain soon? With all of the new year weight loss videos, I need something that pertains more to me.😂. Much love!💕
Thank you so much for this video. Just needed to hear this to make me feel more relaxed. I always have the feeling I need to give everything, to push myself. That stressed me already before I went to bed and went on when I got up. It scared me. But now I think I can see it from a different point of view. Thank you so much. 🥰
Thank you Natacha! I started training my chest & arms recently (was only doing abs & glutes before) and I am SO sore. I was planning on doing that routine every day but I think I'm going to wait until it doesn't hurt to move my arms to do regular things 😅
Hey Natacha! Thank you so much for this video, it was very helpful 🙌 I ldo hypertrophy training 5x a week but I’ve found that I keep repeating the same exercises every week, using the same weights and rep ranges. I do feel like I’m going hard but I’m obviously not 😂 if you shouldn’t have more than 1-2 10/10 sessions a week, how does this work for weight training? Shouldn’t you always be trying your best? What would a 10/10 weight session look like compared to the other sessions? ❤️
It would be more about either volume vs. intensity, or adding in active recovery/mobility/stretching into the mix. Maybe something like going hard on Monday w weights, high weight, low reps, Wednesday doing moderate intensity, so in the 8-14 rep range, and then Friday focus on lighter intensity by training more technical or compound lifts (squats for example) in the 10-15 rep range w lower weights, more sets. Or try a variation that hits a body part that you want to focus on. Or even do some of your full body routine exercises you did the other days, but superset them or do them circuit style to get a cardio effect. This will hopefully just stress all these different systems enough by the end of the week to get well rounded results in fitness, strength, and muscle growth, but not tax one system too much so that it can’t recover by the next training day (I.e. doing 3 days all heavy and your lower back and joints are on fire, or gassing yourself from doing too much hiit/tabata) hope that helps! I’m NASM certified btw, so not junk advice. Experiment w something like this maybe; look up “undulating periodization”. Thats the exercise science word for this. ✌🏼
I'm really interested in a video or comment about a (true) beginner body weight workout for someone who is obese. How often during a week? Something simple and repeatable. Thank you!! Your workouts look so fun and I can't wait to be smaller and stronger so I can do them.
Lovely video. Great tips. I usually am hard on myself when I skip a workout. (I've made a schedule to work out before I get ready for work; however, sometimes I go to bed too late).
Hello Natacha 💖 Can you please make a at home workout using body weight? Specifically to burn calories and get toned? Thankyou so much, you are such an inspiration to me 💕
Natacha! Great tips. Thanks for another informative video 😊 My bands will be delivered soon, one of my goals this year is to work on pull ups - excited to achieve this with your bands 😊 lots of love from Australia!
Hey my friends!! I’m super excited to share workout tips this year to help you along your training! If there’s anything you’d like me to cover then please let me know!! All my love and enjoy the rest of the weekend! ❤️xx
Great video! Thanks for always being so real! I appreciate your content very much! Happy New Year from Los Angeles!
Listening to this I am not sure I give it my all when working out. I fell tired after some time and I don’t longer have proper form so I know that I am tired. But I never felt like I was dying only when it’s summer maybe because it’s too hot. How to give it your all?
With your amazing tips I was able to hit my goal weight in the past months by weightlifting while I was studying abroad. In a few weeks I will do an internship abroad and I won't have as much time to go to the gym. Could you make a video on how to maintain your weight after losing so much?
The hardest for me is to focus on one thing. I want to squat a 100 kg, do a handstand and splits. I set these goals like a year ago and guess what... I can't do any of those things! One step at a time. Now I'm focusing on splits.
Thanks for the tips xx
This video made me reconsider my training routine. As always, great video!! PD. Pull ups for dummies (beginners who are afraid of pull ups😅), pleaseeeee!!
Thanks for posting
Tips
1. Don’t train intensely for more than once or twice a week.
2. Be conscious of distractions!! Stay focused to avoid injury and maximize workouts.
3. Start small. Don’t get overwhelmed- keep it manageable!
4. Make a plan! (Training)
5. Fuel your body
Thank you! This saved me time 😅
I love how natacha keeps these comments up
thanks
I think its really valuable to watch the whole video - lots of gold in there.
I love that you always mention rest days and how important they are for consistent improvement in the gym!
I swear by them sweetie!! Always so underrated!! xxx
The first tip is so important and I can relate to your previous thoughts so much. When I started working out, I was so afraid of leg day, because it just felt like dying. After a leg day, I could not walk for days and always made excuses for the next workout until I had pushed it back so far, that my guilt let me workout even harder.
It is so important to have a positive attitude towards training. The gym is not a chamber of torture. I always had these proverbs in my head like "No pain, no gain!" or "Torment your body, otherwise it torments you!". It took me such a long time to realize, that training smart trumps training hard.
I just love how you make fitness such a pleasurable thing to be excited for. Nothing crazy and no: Add a 150g of carbs and start training 15 minutes after getting up.😅
Your videos make me so crazy happy!
Thank u. U just pin pointed what left me so defeated last yr whilst training. I put so much pressure on myself daily to always sprint faster than anyone in a session. Jump higher. Ride faster even if I was exhausted, faigued and Injured. If I didn't come first I felt defeated. I was named the machine and was always first at every race and I found I created pressure on myself to maintain that status. I ended up dreading sessions and feeling so down on myself and forcing my body to complete work outs. All this lead to me burning out and getting injuries. Also training like this on a keto diet and calorie deficit made things even more harder. Thanks Natacha for reminding me this year to fix my mindset. To eat to fuel my body so I can perform at my peak during work outs and that active recovery is vital.
Thanks for the tips. Really helpful. You're an inspiration and one of my motivations to getting fitter and building a healthy mindset xx
Kelly Lau inspiring to hear that you listened to your body. I wish when I was younger there were better examples of good healthy role models like on RUclips now a days. All the best for you in the future! Remember to always make your mental health a priority. ☺️
your cut guide gave me a plan and mission at the gym. + I am learning new moves, rather than just doing the standard things with equipment. I am getting so much more out of the sessions!! And BTW your editing is getting so so good
thank you so much Katia!! That's so great to hear, im so happy you're enjoying it and feeling challenged in new ways (: all my love xxx
thnx natacha for this video! all what you are saying is so true, i was doing 6 workout in week moderate intensity and then i switched for 3 kickboxing and hiit workout 40-50 minute and i do 2 pilates and yoga training and now i'm so much leaner and fitter💪
that's amazing Nina!! I'm so happy for you! It's amazing how much more your body responds when you allow it to rest a little!! Sounds like your training week is a lot of fun!!! Lots of love xxxx
That is my dilema in this immediate moment..
The change part ugh It's really weird how we decide to make 1000 changes when we are motivated and they make us feel down when the motivation fades away. I've done it a million time like tomorow I will study for 7 hours, read a book,start a yoga practice, walk for an hour, go to the gym, eat healthy, listen to a podcast and ALL OF THAT DURING THE EXAM PERIOD.
Man I gotta start being realistic and not fool myself.
Will start small with one of those metioned above.
Love the video ❤
this comment made me laugh because I relate so much!! I guess the trick is to be aware when we do it and to remember to start small (: Good luck!! xx
I totally agree. I used to do this as well! I’ve actually started making a list of three goals I want to achieve each month (they say it takes 21 days to form a habit right?). So my goals for this month are to drink lemon water every day, upload three videos per week, and start selling my thrifted clothes on depop. Dead serious. And I have noticed that I’m accomplishing them!! What are some goals you have?
Not a lot of people out there that could admit a 100% intensity workout can only happen 1-2 times a week! Such a good video once again, Natacha! I would LOVE to know your current workout split. Is it still similar to Move, updates on your goals given all the traveling this yr 😊
Hey Paveena!! Will definitely be doing a training update in a couple of weeks for you and I'll take you through the workouts too (: and most of them aren't super intense!! All my love xxx
I totally find this. I train 6 days a week but I can feel myself going all out on the two days I do HIIT. I can definitely feel it on those days!
Turning 16 in like 2 weeks and getting a gym membership for my bday!! So excited to use all the tips you've shared, I'm currently addicted to your videos... I've been struggling with restricting my eating a lot, and watching your videos has helped me so much. Still not quite past the mental block and guilt, but slowly I'm getting there. So thank you, really, you inspire me and I can't wait to get to your fitness level, so excited for the journey!!!
Yumna Islam good luck and happy birthday in advance!
Make sure that you’re not going to the gym to lose weight as part of your restriction. Make sure to have a good relationship with your body first and then go for it
@@arwa1452 Thank you, and yeah my relationship with fitness has changed a lot recently, I'm more keen on getting stronger than on just losing weight
Awesome to hear that your gonna get a gym membership for your birthday! Honestly I wish when I was younger RUclips was more a thing. It would have been inspiring seeing girls who set better examples on this platform then being misguided from magazines and pop culture. ✌🏻😎
@@yumni.0334 how's it going this far?
Oh yesterday I binged after a week restricting myself into diet and working out so intensely (at least that's what I thought). I was so stressed and just putting in my mouth all the things I could. I was also scared of working out with HIIT, cardio, etc. Your video about binge eating disorder and this video really save my life. No, my everything. Thank you soooo much.
Guess who dropped her studying the moment she got a notification :D :D :D
Not sure if you're a good influence or a bad one Natasha 🤣🤣🤣
hmm I can't tell, hopefully still a good one!!😂 Lots of love Hanine and hope the studying goes well ( everyone needs a break so its ok right?!) xxx
@@natachaoceane hahhhahaa definitely !!;) Yep, and a rewarding break like this one is the best 😍 all the love!!
Same here omg my A-level mocks start tomorrow as well RIP😂😭
Whaaaaaaaa bruh the year just started how are you studying?! Good luck though 😊
@@gdragneel653 omg good luck!! xxx
just what I needed!!!! been struggling from overtraining and wasting time with not seeing any results, plus getting scared with losing results from rest, thank you for easing my mind and stress thank you thank you! don't stop making these videos, I just found you!
Loved this, especially the fuelling part. We're constantly told to be eating as little as possible and it's so wrong sometimes.
Maverick Baking yup carbs are our friends! I’m training to compete in amateur strong woman comps and I have never ate so many sweet potatoes in my life.. still tasty though!
Keelan Tatarliov yum love sweet potatoes and bananas and fruit!!!
Your videos are always a breath of fresh air and a hopeful place for me to be inspired. Because you have a very relieving and gracious atmosphere about you and the way you talk about fitness and health does not condemn anyone or tell people everything that they are doing wrong and what they should stop eating, rather you do the opposite and teach your viewers that it's okay to allow yourself to eat even if you haven't trained in the past 48 hours. In all aspects, your advice is soothing to my mentality and it takes the pressure off of trying to do everything perfectly all the time. I guess what I'm trying to say is that you show what it's like to have real expectations in every way humanly possible. I appreciate it. To me, that's just beautiful and I thank you so much for what you do.
Yes, THANKYOU! I totally agree with you on the "start small" thing! I once tried to return to intermittent fasting, start a completely new workout plan, do a 30 day running challenge, stop drinking everything besides water and plain tea, and doing yoga every morning all on the same day/week
Needless to say, it did not work out hahaha
But whenever I start tackling new goals one at a time, I usually stick with it and find it much easier to balance
It took awhile, but when I take a longer break than planned due to lige happenings etc, I don't feel as bad about it and you definitely have helped reinforce the positive mindset!
Thank you so much for everything, Natacha! I’ve been struggling for years with disordered eating and weak and unstructured training. I stumbled across your instagram account, watched everything on RUclips, gambled and bought your Build program - and I could be more happy!
In so many ways you’ve done for me than years of group therapy. I have a healthy relationship with my body again and I’m getting stronger 💪🏻
*Thank you, Natasha! Efficacy is the best.*
very true!!! Lots of love sweetie!! xxx
I’m actually obsessed with your videos, you’ve made me realise gym isn’t all about just weights and just cardio but instead different circuits, techniques and different types of trainings! I’ve started to change up my routine and try some of yours out and I enjoy it so much! ❤️
Omg just left the gym after doing some of your exercises from your functional training video...😊this is my post workout treat! PS: I got a compliment from a trainer about the circuit I put together using your moves! Thanks!
that's awesome sweetie!! I'm so happy you enjoyed the moves and that this video was waiting for you when you finished (: Enjoy the rest of your weekend!! xxx
Natacha Océane swear I’m going to buy one of your ebooks soon! Probably the recipe book lol
Loved the video! Would like an updated video on metabolism. How to fix it? Increase it? How long should calorie deficits go for? How to get off them? Etc.... thank you natacha keep inspiring and teaching us! 👍🏼
Finished my first week of Move. The other day and I am loving it so so much!! Finally feel motivated in a healthy way at the gym rather than training from self-hatred, and so excited to achieve my goals!! The training guide is so great and you are fantastic Natacha for all you are doing for this community ! Xxx
TIP NUMERO UNO IS SO TRUE. It feels like most influencers only show the intense workouts and this can cause overtraining fairly easily, which sets you back in the long run. Thank for preaching the truth!
RUclips is reading my mind. I was at the gym today thinking how can I make my training more efficient and smarter and this has now come up on my recommendations. This video is what I was looking for ☺️
I came across your channel yesterday, and I've seen a few of your videos and I have to say I find you very inspiring, its people like you that make me grateful that their is a platform like youtube where amazing individual can share their stories, tips, and in general give great advice.
Omg,thank you!! I literally train 6 days a week very intensely and i thought that’s what I’m supposed to do and I’m always tired
i really did not know that the trainings are not always soo intense so thank you!!!
yep, so if you train over 2 days a week then the sessions need to be lower intensity to avoid burn out and keep training long term (: Lots of love sweetie!! xxx
Natacha Océane also I wanted to say that you are actually the sweetest person and I would love to meet you one day ❤️
I finished the entire cut program and I’ve seen more results in the 10 weeks than I have in the 5 years of working out! There’s definitely more definition now and I feel so much stronger! I actually really look forward to working out now !! ❤️🙌🏼😩
I really needed to hear all of this.
I am relatively new to fitness and wellness (only a month of consistent exercise but I have a lot of failed attempts on my record) and this advice is pure gold.
I was actually doing some of those things instictively, like switching the days of low impact cardio and resistance depending on my mood and eneegy or taking an unplanned rest day because of unforseen factors...
Instead of being happy for making it work with a few adjustments I kept beating myself up for not sticking to the original plan.
I am not gonna do that anymore. If this is going to last I need to make it as easy on myself as possible.
Glad I watched this. I did a mega workout and I have been so sore and only stretching and walking the last few days. I felt so down that I was taking ages to recover but I guess it's normal! Thanks.
Amazing video!! U actually fell this after a considerable time experiencing training, u do not want to lose time at the gym anymore, you want to go there, do what you have to do and go home with that amazing felling - specially on these 2 days that you work really hard! Great video Natacha, thanks for sharing
I don't usually comment, but I love your videos. They are so informative and your tips are so helpful! Also I got your orange resistance band and I am obsessed with it! I honestly cannot stop using it.
wow thank you Anna!! That's amazing!! The orange band is such a staple, I use it for so much!! Keep going strong sweetie!! Lots of love xxx
I can 100% relate to this! for a long time I was so nervous for my workouts and was so tired throughout the week.. this weekend has been so chill with me studying, stretching and prepping for going back to school.. I feel so rested and ready to tackle the week! This was so useful Natacha Thank u! All my love and have a good week ahead xxx
Thank you Thea!! Sometimes it's just something we experience first hand, as long as it was just a period that you were aware of and can learn from and it sounds like you have!! Have a wonderful week and keep being amazing!! All my love!! xxx
What you said about limiting the intense sessions is so true! I was obsessed with hitting a new pr on my deadlift and was litterally deadlifting heavy 3x per week. I was so frustrated because it didnt work out that I cut out the exercise out of my training. Of course I did variations like single leg deadlifts and light rdls. A few weeks later i tried to give it another shot and I went waaaaaay past my last PR lol that's when I realised how important accessory movements are!
In this same boat, although I literally only DL PRed once a week because my CNS cannot handle more than that.
I so admire your message about food & finding a balance with nutrient dense foods and cravings !! So awesome that you’re putting out good information as the fitness industry often views nutrition as quite restrictive
Hands down - your Channel is THE best on RUclips! Keep up the good work!
I don’t comment a lot but I watch ALL you’re videos and I can honestly say you have one of THE best RUclips channels out there for fitness and motivation etc! I LOVE your videos and the content you’re getting out atm.. I just had to say that❤️
All your videos so thoughtful! I really appreciate all the thought and honesty you put in to make sure you are offering good and valuable info, and you also manage to make them relatable too!
You have changed the way I have worked out and look at the gym I appreciate you so much I’m so happy u found you
This is so SO important! Thank you for this video!! I used to work so hard I would faint and I thought that was normal for workouts. In high school PE they would always really push giving 110% each time which now looking back at it made workouts hellish. This is why I burnt out and hearing this video honestly makes me feel a lot better thank you ❤️
I really love and respect your honesty and attitude Natacha!
thank you so much Yasmin 🙏 that really means a lot!! All my love xxx
That's exactly why I subscribed and watch her videos, she's spitting wisdom only💪🏼
This women is a bundle of joy
I got the blue and pink resistance bands on Thursday and tried them out... I'm obsessed!!!!! They really help me out whilst at the gym and have given me a lot more options and the colours are rlly pretty :)))))))
omg that's incredible I'm so happy you like them Iona!! There'll be more videos on how to use them on instagram and youtube (: xxxx
Ty, rlly aching 😂, didn't do a cool down
@@ionamacmillan7017 oh no!! Well now you know for next time I guess 😂xxxx
yay i really need this because i just started working out on my own
then this one's for you Erin!! Enjoy sweetie!! xxx
I love that you're really honest about what to do to reach our fitness goals, you seem so down to earth, love u! :)
I like that you didn’t call mistakes dumb or something negative, but instead for what it is : “unsmart” 😁. Cuz smart is what we wanna strive for!!
tip 1 was sooo helpful. I'm still in that stage of trying to figure out how to maintain consistent training and experimenting but like i was definitely overdoing it.
The first tip literally blew my mind and will definitely change my training style. Just one week ago I got my second injury of the year (now achilles tendon, in September my knee) and I'm so sad about it! Before I never had any problems! However, reflecting on my training sessions throughout a week, I would aim for a 90-110% literally 5-6 days a week and never giving my body a full day to recover. I thought that that was the only way to achieve my goals but you're totally right, the rehabilitation part is so freaking important. Super annoyed that the coming weeks/months I have to build everything up again but due to this I'm more motivated to create a healthy balance within my training schedule! x
I absolutely loved your energy in this video! I have always loved your videos but they have been so fun to watch lately! Your energy, editing, and your personality are one heck of a combination and I have absolutely loved it! Keep it up because I am all for it!🌸💛💛
You are literally the BEST. Your videos are such a treat and always so valuable. Thank you so much!
I just landed in Tenerife on holiday but this video is hyping me so much I’ve gone to the hotel gym💪🏻
I love what a sweet, positive and genuine person you are. I have watched all of your videos. Keep doing you, Natacha! 💘💪👊💕
"I've had a taste. Do I need more?"
Me: YES
Natacha: no :)
Me: cries
I found this video so informative and so helpful! Sent this in a link to a friend who’s starting her fitness journey and she was so grateful❤️ I learned something new as an experienced athlete and she learned even more as a beginner. So great! You’re great!
“I feel like, Ifeellike, I... feel... like” hahaha I love when you do that. Play it over and over hahah so funny
I've started working out similarly to you do. I've taken your advice and seen great results. I love working out. I'm at the beginning of the process, but I'm excited. I've learned so much from your channel.
Love this! Im very new into my fitness journey and still have a long way to go and a heck of a lot to learn but I changed my diet drastically and it actually started to make me feel really sick so now Ive decided to continue eating what I normally eat and in the process, learn more about different types of foods/nutrition etc and slowly implement more healthier foods into my diet and I dont feel physically sick anymore
Guilty as charged on not training smart 🙈 So many revelations throughout this video 🙃
Thanks for an awesome video💯
THANK YOU so much for all your videos. They are all so informative and helpful but also so entertaining to watch. I think my biggest problem is number one and the part of resting. I'll take your advice because I really want to achieve my goals without exhausting my body to a really bad point. Again, thank you so much, I'm always looking forward to seeing your videos! 🏋🏼♀️ 💗💗💗
Just love your videos and how honest you are! The advice you give is just great; you deserve more followers!
ahh thank you Rachel ❤️ I'm so happy you like the tips! Please let me know if there's anything more you'd like me to cover!! xxx
I normally don't comment but you are such an inspiration and I've fallen in love with your channel ❤❤
thank you so much for watching and for commenting!! If there's anything you'd like me to make then please always feel free to let me know (: lots of love xxx
why is it every time you post a video im like ok this is her best one, then u post another and im like ok THIS is the best one. LOVE U SM natacha!!!!
This is so true! We are all so lucky to have you. Brilliant!
This was so well explained and honestly the perfect time to hear it. Thank you!!
These tips are really going to help me with my training thank you Natacha xx
Hope you’ve had a good new year so far xx
I think that... this might change my lifestyle. Thank you so much!
Could you do a video on working out and getting fit/ build muscle when you are dealing with chronic fatigue? I have fybromyalgia and it's so hard to figure out how to deal with the chronic fatigue and muscle pains and find a way to achieve my goals. I would love to get strong like you and working out really helps with my mental health so I really want to figure out a way to do this.
Thank you for reiterating what my brain doesn't want to hold on to!!
I just have to keep reminding myself that every step is still a step forward no matter how small.
Videos forever on point like your content is forever refreshing! Love ya lots Nat!
I've recently hit a plateo and I found this video very helpful and can't wait to get back to working out.
The katy perry meme killed me hahahahahah
Great video Natacha, good to know it’s ok to take that rest day and only really intensify when you have an energy ready day!
I’m gonna try kill it 3 times a week instead of mediocre 6 times a week.
An oldie but a goldie♥️
My Resistance Bands are arriving tomorrow! So exited!😘
eeeeeee!! I'm so excited for you!! ❤️xxx
illiyana comenius I got mine yesterday! They are the best!
they are awesome!!!
Natacha you are such an inspiring Athlete! Due to your Videos i noticed that i was burned out as well and have to change something in my mind. Thank you for your helpful and realistic advices. Best wishes, Julia
hey Julia ❤️ I was the same as you, I only realised once someone mentioned it to me and then my entire behaviour made sense! I'm happy my videos helped you realise and that it brings you a lot of happiness and energy (: lots of love xx
This was so helpful - thank you!!
I sometimes get bored watching sit down videos but never yours!!
I love them and find out so much :)
I’ve just started move & I’m loving it! Can’t wait to see progress, you’re such a motivation!
Natacha: it’s not a nice feeling when you dread a long hard workout
Also Natacha: puts 8 high volume exercises into her day 1 workout guide 🤪
Although I’m not a high volume kinda person, the guide IS fun and challenging! Appreciate all the hard work ☺️
1. Train more intensely : by training intensely less often
2. Be conscious of when youre being distracted
3. When you want to create a change, start small
4. Follow a flexible plan
5. Fuel your training
15 years in gym love it never stop.
Girl is there any video where you don’t look flawless like damn 🔥😊 thank you for this video it’s really helpful for the new year , love you and keep true to yourself like you do 💜
you're too sweet thank you Poppy! Just good lighting 🙌 all my love xxx
Thank you so much for this video! You give such good advice. Love you so much Natacha! You give me tools to reach my goals 💜
You have THE BEST fitness content.
Natacha I'm a beginner at the gym and I've injured my arm :( please could you do a video with tips on working out with injury/after injury? I'm gutted because I just started working out so typical!
i genuinely love watching your videos. such valuable info that will definitely help me with my fitness journey!❤️
Can’t wait for all the upcoming videos, Natacha, I bet they’ll be amazing! Can make some videos based on weight & strength gain soon? With all of the new year weight loss videos, I need something that pertains more to me.😂. Much love!💕
Thank you so much for this video. Just needed to hear this to make me feel more relaxed. I always have the feeling I need to give everything, to push myself. That stressed me already before I went to bed and went on when I got up. It scared me. But now I think I can see it from a different point of view. Thank you so much. 🥰
Thank you Natacha! I started training my chest & arms recently (was only doing abs & glutes before) and I am SO sore. I was planning on doing that routine every day but I think I'm going to wait until it doesn't hurt to move my arms to do regular things 😅
Hey Natacha! Thank you so much for this video, it was very helpful 🙌
I ldo hypertrophy training 5x a week but I’ve found that I keep repeating the same exercises every week, using the same weights and rep ranges. I do feel like I’m going hard but I’m obviously not 😂 if you shouldn’t have more than 1-2 10/10 sessions a week, how does this work for weight training? Shouldn’t you always be trying your best? What would a 10/10 weight session look like compared to the other sessions? ❤️
It would be more about either volume vs. intensity, or adding in active recovery/mobility/stretching into the mix. Maybe something like going hard on Monday w weights, high weight, low reps, Wednesday doing moderate intensity, so in the 8-14 rep range, and then Friday focus on lighter intensity by training more technical or compound lifts (squats for example) in the 10-15 rep range w lower weights, more sets. Or try a variation that hits a body part that you want to focus on. Or even do some of your full body routine exercises you did the other days, but superset them or do them circuit style to get a cardio effect. This will hopefully just stress all these different systems enough by the end of the week to get well rounded results in fitness, strength, and muscle growth, but not tax one system too much so that it can’t recover by the next training day (I.e. doing 3 days all heavy and your lower back and joints are on fire, or gassing yourself from doing too much hiit/tabata) hope that helps! I’m NASM certified btw, so not junk advice. Experiment w something like this maybe; look up “undulating periodization”. Thats the exercise science word for this. ✌🏼
watching your videos just put me in such a good mood and motivate me so much. you seem like someone that i would really love to be friends with
I'm really interested in a video or comment about a (true) beginner body weight workout for someone who is obese. How often during a week? Something simple and repeatable. Thank you!! Your workouts look so fun and I can't wait to be smaller and stronger so I can do them.
the weekend passed way too quickly. Glad to see you uploaded a (motivational) video so I can get inspired for tomorrow's workout xx
I know the feeling Tiasha!! But hope you have an amazing week ahead!! Lots of love xx
There's just something about zoom editing for effect that gets me every time 😂. Love it!
Haha same, I’m laughing when I’m editing lol 😂
You've helped me more than anyone with your advice!!! I love u, please keep going
Lovely video. Great tips. I usually am hard on myself when I skip a workout. (I've made a schedule to work out before I get ready for work; however, sometimes I go to bed too late).
Hello Natacha 💖
Can you please make a at home workout using body weight? Specifically to burn calories and get toned? Thankyou so much, you are such an inspiration to me 💕
Natacha! Great tips. Thanks for another informative video 😊
My bands will be delivered soon, one of my goals this year is to work on pull ups - excited to achieve this with your bands 😊 lots of love from Australia!