Oceane is renowned for undertaking extreme training challenges.
Natacha Oceane is best known for the extreme challenges she shares on social media, including a 24-hour run and consuming 12,000 calories in a single day. Her unconventional approach to fitness has sparked significant controversy, drawing criticism from experts and scrutiny over the intensity of her workout programs. These challenges have taken a toll on her body, including a debilitating back injury, ankle issues, and stomach problems developed during her ultramarathon training.
Despite the debates surrounding her methods, Oceane’s academic credentials are noteworthy. She holds a master’s degree in biophysics and was pursuing a PhD before deciding to focus on content creation full-time. This article delves into Natacha Oceane’s weekly diet, her workout routine, and her unique approach to training.
| Full Name: Natacha Oceane | ||
| Weight | Height | Date of Birth |
| (52 kg) 115 lbs | 5’9” | 08/06/1993 |
| Profession | Era | Nationality |
| Fitness Model/Fitness Influencer | 2010s | American |
Biography
Natacha Oceane is a fitness influencer from the UK. She received a master’s degree in biophysics from University College London (UCL) in 2017. She decided to pursue her PhD in mass spectrometry, before she dropped out to start her YouTube channel. This was because she was so passionate about sharing her health and lifestyle content.
Gymshark & Injuries
Oceane doesn’t just live a healthy lifestyle and train; she understands the science behind it. According to Greg Doucette, she is the female Jeff Nippard and one of his favorite YouTubers. She was so sought after that she became an ambassador with Gymshark, but she later left the brand because her values didn’t align with its principles and vision.
Unfortunately, in 2020, Oceane had a severe back injury that almost crippled her. She took some time out for rehab and eventually regained her fitness with some workout routines and focused on her healthy life.
Ironman
Oceane consistently receives high athletic prowess ratings due to her extensive participation in endurance sports, particularly track, field, marathons, and ultra-marathons. She placed second in an Ironman competition. It was a triathlon, which consisted of a 2.4-mile swim, a 112-mile bike ride, and a marathon finish.
She participated in this event after training for just three months, which included several attempts to run nonstop for 24 hours and taking tests as a Navy SEAL, U.S. Army, and Marine. Oceane also trained with Olympic-level athletes during this period to accomplish her goal.
Natacha Oceane’s Training
Natacha Oceane’s training program is intense, focusing on fat loss and functional fitness. It is a five-day workout plan with one day to rest and recover in between. Before starting her workout, she does seven to ten-minute warm-ups to get the blood flowing and improve her joint action for enhanced performance (1).
Day One — Dynamic Full-Body
Natacha Oceane’s dynamic full-body day isn’t about going heavy. She focuses on speed to prioritize her fast-twitch muscle fibers and shift her focus across her body throughout her routines. The dynamic full-body workout targets every muscle group in her body.
| Exercises | Sets | Reps |
| Dumbbell Single Arm Snatches | 2 | 10-15 |
| Alternating Landmine Thrusters | 3 | 8-15 |
| Rotational Cable Rows | 3 | 12-15 |
| Squat Hold Chest Rows | 3 | 30 secs hold |
| Alternating Dumbbell Cleans | 4 | 20 |
| Cable Good Mornings to Rows | 2 | 12 |
| Cable Cross Pulldowns | 2 | 16 |
| Kneeling Squat Jumps to Box Jumps | 3 | 10-12 |
Day Two — Upper body & Core
| Exercises | Sets | Reps |
| Weighted Pull-Ups | 4 | Till Failure |
| Bodyweight Pull-Ups | 1 | Till Failure |
| Bench Presses | 4 | 5-8 |
| Weighted Push-Ups | 2 | Till Failure |
| Bodyweight Push-Ups | 1 | Till Failure |
| Hand Stand Shoulder Taps | 3 | 12-15 |
| Single Arm Mower Rows | 3 | 10-15 |
| Pike Push-Ups | 3 | 10 |
| Half-Kneeling Anti-Rotation Cable Presses | 2 | 16 |
| Dips | 2 | Till Failure |
Day Three — Rest Day
Day Four — Lower Body
During her lower body days, Oceane focuses more on muscle hypertrophy by using heavier weights.
| Exercises | Sets | Reps |
| Reverse Lunges | 5 | 10-12 |
| Rear Elevated Jumping Split Squats | 2 | 10-16 |
| Dumbbell Single Arm Stiff Leg Deadlifts | 2 | 10-15 |
| Open Leg Walking Lunges | 4 | 12-18 |
| Barbell Hip Thrusts | 4 | 14-20 |
| Banded Leg Presses | 3 | 8-12 |
| Sled Pushes | 4 | Mid Speed |
Day Five — Skill Full-Body
In this training session, Oceane focuses on a variety of exercises, including strength, core, mobility, and functional training.
“It is just really just movements that I want to work on that I find fun.” — Natacha Oceane
| Exercises | Sets | Reps |
| Band-Assisted One-Arm Push-Ups | 3 | Till Failure Per Side |
| Half Handstand Drills | 2 | 8 |
| Ring Inverted Deadlifts | 3 | 6-10 |
| Bosu Single Leg Complexes | 3 | 5 |
| Weighted Alternating Pistol Squats | 4 | 10 |
| Bodyweight Alternating Pistol Squats | 1 | 10 |
| Band Assisted Muscle Ups | 2 | Failure |
| Single Leg Rotational Ball Throws | 2 | 12-16 |
| Forward Kick Sits | 4 | 20-25 |
Day Five — Rest Day
After intense weekly workout sessions, she takes the fifth day to rest and recover. She sometimes does active recovery by skating or going on walks to get in touch with nature. There is scientific evidence suggesting active recovery might be more effective than total rest after training (2).
Natacha Oceane’s Nutrition
Natacha Oceane’s meals mainly consist of a healthy balance of carbs, protein, and fats. Here is what a week of meals is like for Natacha Oceane.
Day One
Breakfast
- Matcha Pancakes
- Bananas
- Strawberries
Lunch
- Greek Yogurt
- Flat Bread
- Vegetables
- Tomatoes
- Avocados
Dinner
- Cucumbers
- Honey
- Avocado
- Tuna
- Red Berries
Day Two
Brunch (Pre-Workout)
- Cookies
Lunch
- Donuts
- Kombucha
Dinner
- Mac & Cheese
- Vegetables
Day Three
Breakfast
- Cereal
- Apples
Lunch
- Spicy Tuna Dragon Rolls
- Kombucha
- Chicken & Spring Onions
- Matcha Latte
- Mac & Cheese
Dinner
- Fish Tacos
- Red Cabbage
- Avocados
- Flat Bread
- Greek Yogurt & Lime
Day Four
Breakfast
Lunch
- Shrimp Sandwich
Dinner
- Berries
- Potatoes
- Tea
Day Five
Breakfast
- Toast
- Crunchy Peanut Butter
- Strawberries
Lunch
- Toasted Peanuts
- Sesame Seeds
- Ginger
- Noodles
- Norwegian Shrimp
- Carrots
- Fresh Coriander
- Italian Prosciutto
- Mango
- Banana
Dinner
- Greek Yogurt
- Strawberries
Day Six
Breakfast
- Strawberries
- Cucumbers
- Quorn Pieces
- Flat Bread
Lunch
- Carrots
- Greek Yogurt
Dinner
- Potatoes
- Vegetables
Day Seven
Breakfast
- Toast
- Greek Yogurt
- Berries
Lunch
- Dumplings
- Rice
- Salad
- Cookies
Dinner
- Double Chicken Pitta
- Corn
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Tessitore, A., Meeusen, R., Pagano, R., Benvenuti, C., Tiberi, M., & Capranica, L. (2008). Effectiveness of active versus passive recovery strategies after futsal games. Journal of strength and conditioning research, 22(5), 1402–1412. https://doi.org/10.1519/JSC.0b013e31817396ac
