Natascha Oceane is doing a kneeling jump while on vacay in her workout gear. In a new social media post the fitness model takes a break from sightseeing in Japan to get her sweat on, showing off her famous figure in a two-piece exercise set. “Happy you are enjoying life 💕” commented one of her followers. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
1. Hiking
In her new post, Natascha hikes Mount Fuji. “Found a big, old volcano so ofc we had to go take a little look inside the crater and you’ll never guess what we found 🌈🌈🌋🇯🇵🥹,” she captioned the post. According to the National Parks Service, the physical benefits of hiking include:
- Building stronger muscles and bones
- Improving your sense of balance
- Improving your heart health
- Decreasing the risk of certain respiratory problems
2. Cold Plunge
Natacha is one of the many fitness experts who relies on cold plunging to help with muscle recovery. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.
3. Cycling
When it comes to cardio, cycling is one of Oceane’s main forms of fitness. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.
4. Running
Oceane is also a runner. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.
5. Plyometric Workouts
In one post Natacha discusses how plyometric workouts are super effective. “Plyometric (v low ground contact time) and explosive (near maximal force in *every* rep) exercises are huge for moving more like an athlete: more power, fast twitch muscle fibres, better running economy, stronger bones, fewer injuries etc etc 🌈🦋 So they’re always staples for functional development, alongside all ya classics like squats, lunges + hip hinges ofc,” she says, revealing some of her “fave, more accessible movements to sprinkle into lower body days!”
- Snap step-up and knee drive (10 reps/side x 3): pause between reps if it helps you maintain your balance: all that matters is that we’re really *snapping* forcefully downwards+upwards together
- Multidirectional skater hops (30s x 3): stay up on your toes to minimise ground contact time. Slow it all down to start and once you’ve found your rhythm you’ll be unstoppable 🌪
- Weighted snap step-up and knee drive (8-12 reps/side x 3): just like before but on a smith so we can focus a little less on stabilisation and instead max out our power generation. A light weight works: we still want <1 second knee drives
- Pogo hops to box jump (30s x 3): quick, low pogo hops (staying up on the toes and without much knee flexion) straight into a box jump
- Explosive quarter squats (15 x 3): full-range barbell squats are king but explosive low-range squats all the way up into a calf extension can really help with sprinting, accelerating, vertical jump and just becoming ✨dynamic✨
- Rapid single leg calf raises (10-15 per side x 3): speedy down, speedy up! I do mine with my non-working knee up to help minimise knee flexion 🏋️♀️
- DB hang power clean (15 x 3): extend at the hips (drive them forwards) quickly and snap up. Land with slightly bent knees if you’re going for heavier weight!
- Sprints: >80% sprints (so generally <30seconds) with +1min of rest to really target your power
