WHAT I EAT IN A DAY | Intuitive eating with EASY RECIPES + LIFE UPDATE

To download Lifesum!: https://bit.ly/2SDheCR

My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): https://www.natachaoceane.com

My brand new resistance bands to get the most out of your training! https://www.natachaoceane.com

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Hope you enjoy this ‘what I eat in a day/full day of eating’!
All my love ❤️

Recipes:

BREAKFAST egg muffins, Serves 1:
3 eggs
Handful of spinach
Handful of cherry tomatoes, halved
2 slices ham
Oil for greasing
Salt & pepper
3 slices of bread

Heat the oven to 180 degrees, line a cupcake tin with a little oil or cupcake paper. Shred one slice of the ham and place evenly across the 3 moulds along with the spinach and tomatoes. Then crack an egg in each mould and season. Place in the oven for 5-10minutes until cooked to your liking (it took me about 7 minutes to get them cooked with a runny centre (: Serve with toast, tomatoes, and whatever else you enjoy!

LUNCH Vegetable sandwich, serves 1:
2 slices of toast
700g frozen mediterranean vegetables (if using fresh vegetables then cut into 1inch cubes)
2 tbsp pesto

Heat the oven and cook the vegetables accordingly. If going from scratch, season the vegetables and place in a baking tray with 1-2tbsp oil and cook for 40minutes until soft. Toast 2 slices of bread and add some pesto over the top, them add the vegetables. You can serve with some chicken or feta or eggs if you like (:

Dinner, search for Thai green fish curry in Lifesum! Super easy and no difficult ingredients to find!

Workout:

Warm up as shown for hypertrophy warm up in    • HOW TO WARM UP: SCIENCE EXPLAINED  
Glute activation:
Banded side walks
Bodyweight hip thrusts
Hip Thrusts 5 x 10 reps
Tempo squats (slow on the way down, fast on the way up) 4 x 12 reps
SS1 - Single leg plyo hip thrust 2 x 10 per side
SS2 - Plyo hip thrust 2 x 10 reps
Alternating Reverse lunges 4 x 16 total reps
Banded donkey kick 2 x 14 per side
Double Kettlebell swings 3 x 8 reps (1 rep counts for the lower and upper swing)
Cool down 10mins (some mobility work and static stretches, video coming soon)