Professional Documents
Culture Documents
Natacha Oceane Social Report
Natacha Oceane Social Report
Profile
picture:
Biography: Biophysicist @ UCL ♀️ IronMan & Sprinter Gymshark Translating science on YouTube My
programmes approved by GB Olympic expert ⬇️
Website: https://natachaoceane.com/
Followers: 969.7k
Posts: 729
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
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
Likes: 56.44k
Comments: 548
Comments: 976
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
Likes: 79.96k
Comments: 2.73k
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
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
Likes: 69.3k
Comments: 801
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
Likes: 61.72k
Comments: 1.58k
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
Likes: 67.56k
Comments: 706
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
Likes: 51.8k
Comments: 1.13k
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
x7 #paidpartnership
x1 #compound
x1 #blackouttuesday
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
Main picture:
Username: natachaoceanefit
Subscribers: 942k
Videos: 202
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
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)
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
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
Dislikes: 112
Like/Dislike 199:1
Ratio:
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
Likes: 38.1k
Dislikes: 269
Like/Dislike 142:1
Ratio:
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
Ratio:
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
Likes: 73.2k
Dislikes: 655
Like/Dislike 112:1
Ratio:
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
x66 fitness
x65 fit
x64 Natacha
x53 health
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x34 fat
x32 workout
x32 diet
x29 exercise
x27 weight
x26 nutrition
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x17 routine
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x14 training
x13 muscle
Youtube Video Tags (sample)
x13 food
x12 home
x11 science
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x7 intuitive
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Youtube Video Tags (sample)
x4 along
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x3 booty
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