NATACHA OCÉANE - Training Guides – Natacha Oceane

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45 super sweaty HIIT workouts for maximum energy burn! HOME. Zero Training Guide. 10 weeks of effective bodyweight
Running and strength training! Balanced to complement each other, and to suit your personal priorities and running experience over 12 weeks. Our gym sessions are primarily strength and hypertrophy focussed, building a strong foundation of muscle across your body. Depending on the training priority you choose (your “Focus”), we might even sprinkle in some power and functional training to help you move a little more like a rounded athlete too. It’s up to you! Our running sessions combine mostly Slow Runs with intentional Speed Runs to transform your endurance and speed. The distances and volumes will reflect your running experience and goals, so you’ll be just on the edge of your comfort zone but totally capable: even if you’re a beginner! Plus we’ve got Running-Specific gym sessions: 15-20 minute add-ons to your workouts specifically designed to increase your running efficiency and technique. And since HYBRID. factors in your training Focus and running experience, there are 15 different training schedules in total. That means as you progress or as your goals change, you can restart HYBRID. with a schedule just right for you as you grow! Plus, there’s nutrition science to give you the essentials of proper fuelling to maximise your adaptations with HYBRID., including macronutrient targets depending on your Focus and training each day. Approved by the one and only Performance Specialist RD Renee McGregor, of course! Available in any country. HYBRID. strength sessions are designed for use in a commercial gym. The running sessions are designed to be completed outdoors but can be completed on a treadmill. Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be setup!
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Fat loss that lasts! That’s the goal. By protecting your metabolism, preserving your muscle + power and prioritising your health, CUT. 2023 is based strictly on Sports and Dietetics Science. Blending hypertrophy, weighted dynamic movements, HIIT and low-intensity circuits, the 60 brand new workouts feature new exercises and much deeper coaching breakdowns than ever before. So you’ll perfect your form, understand the training and have exercise alternatives to get the most out of every session. It’s also approved by world-leading Performance Specialist Dietitian Renee McGregor, who’s trusted by the very best athletes and professionals in the world. And that does not come easy! There’s no need to start with the earlier versions of CUT. This is the culmination of the series, rolling up all the research and feedback from 10,000s of CUT. users to bring you the greatest yet. Available in any country. CUT. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition with the steps to find your recommended intake and macro breakdown based on your background! Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
If you want to build muscle AND lose fat, this is the combination I recommend! First, we build some muscle and increase your metabolism with BUILD. Reload. Then, when you’ve finished BUILD. Reload, the fat loss with CUT. 2023 will be even more effective and easier to maintain for the long term 🙏 Together, this is 6 months of training, but you can repeat the programmes to invest even more time into each phase.
Get CUT. 2023 and all of my recipe guide ebooks, with 40+ recipes
If you want to build muscle AND lose fat, this is the combination I recommend! First, we build some muscle and increase your metabolism with BUILD. Reload. Then, when you’ve finished BUILD. Reload, the fat loss with CUT. 2022 will be even more effective and easier to maintain for the long term 🙏 Together, this is 6 months of training, but you can repeat the programmes to invest even more time into each phase.
Just like the original CUT, I’ve teamed up with world-leading Performance Dietician Renee McGregor to create a research-backed training programme with a nutrition approach for fat loss results that last and protect your metabolism! This is 12 new weeks of programming with 60 unique workouts: new exercises with a little less plyometrics than in the original CUT. Neither guide is more advanced and each of them have exercises not seen in the other, so you can go for them in whichever order you like! Available in any country. Cut. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition and a suggested food intake / macro breakdown based on your background! Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
I’ve teamed up with world-leading Performance Dietitian Renee McGregor (who works with Olympic athletes 😳) to give you a guide for effective fat loss through research-backed training and nutritional advice for amazing, lasting results while feeling energised every step of the way! 🔥 Perfect with MOCEAN resistance bands - we recommend the Peach & Orange + whichever band is right for your pull-ups (there’s a guide to help you pick) Available in any country. CUT. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition and a suggested food intake / macro breakdown based on your background! Just buy here, download and login to the Aflete app with the same email address and you'll be setup! More details on CUT. below!
Build muscle, get stronger and increase your metabolism while staying functional, with 12 weeks of new and improved workouts! Plus, it’s approved by the one and only Performance Specialist Dietitian Renee McGregor (who’s an expert behind Great Britain’s most successful Olympic team ever 🤯), so everything’s based on up-to-date research from the leading journals in Dietetics and Sports Science! Your 12 week programme includes 60 new workouts blending muscle building with functional training, so you look amazing, feel amazing and move amazing too! Plus, it includes a detailed step-by-step nutrition approach to successfully tailor your diet to your personal needs and breakdown key metabolism science, so you fully understand your own journey 🔬 Available in any country. BUILD. Reload is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition with the steps to find your recommended intake and macro breakdown based on your background! Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
If you want to build muscle AND lose fat, this is the combination I recommend! First, we build some muscle and increase your metabolism with BUILD. Reload. Then, when you’ve finished BUILD. Reload, the fat loss with CUT. 2022 will be even more effective and easier to maintain for the long term 🙏 Together, this is 6 months of training, but you can repeat the programmes to invest even more time into each phase.
Get BUILD. Reload and all of my recipe guide ebooks, with 40+ recipes
Build muscle, get stronger and increase your metabolism while staying functional, approved by world-leading Performance Dietician Renee McGregor (who’s an expert behind Great Britain’s most successful Olympic team ever 🤯) As always, everything’s based on research from the leading journals in nutrition and sports science! This 12 week training programme includes 60 workouts blending muscle building with functional training, and the step-by-step nutrition approach breaks down metabolism science into more detail than I’ve shared before, so you fully understand and own your journey 🙏 BUILD. is the result of years of studying, and it’s the approach to building muscle and staying functional I wish I knew about years ago! Available in any country. BUILD. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition and a suggested food intake / macro breakdown based on your background! Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
READY. is packed with 42 sessions across mobility, warm ups and cool downs for running, resistance training and HIIT. The mobility sessions are designed to improve your range of motion and movement control, however you train. The warm ups will have you activated and primed to nail your run, resistance session or HIIT workout. And the cool downs and foam rolling give you more choices for stretching and taking care of how your body feels. READY. is designed to be used with any training programme, since it’s an organised library of sessions for you to use and reuse however you choose. Plus, it comes with a PDF of tips for implemeting each session effectively, so you get the full benefit. So whether you don’t have much time and just want speedy 5 minute power sessions, or you have a little more time for developing your movement and charging up for your workouts, READY. will have just the thing. Available in any country. The mobility sessions in READY. only require a mat, so they can be performed at home, the gym or anywhere else. The warm ups contain sessions designed for a gym or for outside, depending on the session type. Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
MOVE. is how I’ve personally worked out for the last few years! It’s all about functional training to become the most athletic, well-rounded you! That means we’re developing strength, power, coordination and control in ways that transfer into sports and life. There are 60 unique workouts across the 12 weeks, blending together strength, power, hypertrophy, calisthenics and skill training. I’ve packed them with coaching tips to help you nail your form, plus hundreds of easier exercise progressions so you can always find your perfect level and know how to step it up to the next one! Available in any country. MOVE. is designed for use in a gym. Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be setup!
Rebuild your foundation and ease your way back into the flow of working out again with RESTART. before we get super functional and athletic!
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Most of the moves use just your own body weight, so you have lots of options even when you’re travelling or away from the gym 💪 I’ve thrown in some treadmill based workouts and some sessions using basic equipment like slam balls, steps and resistance bands because you know we like to keep it varied in the gym 💃 Available in any country. Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
Get MOVE. and all of my recipe guide ebooks, with 40+ recipes More details on MOVE. and the recipe guides below!
Get back on track and in control of your fitness journey! RESTART. makes kickstarting a healthy lifestyle feel easy: feeling overwhelmed, low motivation and muscle tightness aren’t our problems any more 👋 The 8 week programme starts with functional hypertrophy and HIIT before we step up the progress and slowly introduce some plyometrics, strength and skill work. Training smart means pushing your body but giving it the recovery and support it needs to change. In RESTART., we begin with 3 workouts per week and gradually increase the training time. Plus, 20 minute at-home mobility and recovery sessions will keep you loose and training properly. That’s just how I and the elite athletes I’ve worked with get back to our best. By the end, you’ll feel totally back on track, knowing you can rely on RESTART. any time you need it! 💪 Available in any country and designed for use in a gym Just buy here, download and login to the Aflete app with the same email address and you’ll be setup!
Take back control of your fitness journey and then build your metabolism and some muscle!
Get back to that healthy lifestyle and then move onto healthy, sustainable fat loss that protects your metabolism!
Get RESTART. and all of my recipe guides, with 40+ recipes
10 weeks of intense workouts to help you create a lean physique, build some muscle and improve your overall fitness, power and movement! 🔥 HOME. Reload includes 50 unique workouts so you’re progressing without constantly repeating the same sessions! Plus, it comes with a strictly science-based guide to nutrition principles to get the best out of your performance, developed with Renee McGregor who’s an expert behind British Olympic athletes and a Dietetics specialist on the BBC, Sky News and at Google. All you’ll need is your bodyweight, a chair and some resistance bands, which you can switch for dumbbells if you have them! All you need is a set of short-loop resistance bands (here are some examples!) as well as an extra thin (~13mm) and thin (~22mm) long-loop resistance band (examples of both here to help you shop) and you’re ready to go! Available in any country. Suitable for vegans / vegetarians as there is no meal planning: our goal is to equip you with the Nutrition Science that matters so you can make great decisions for yourself. Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be ready to go!
20 weeks of intense, effective workouts from home! You’ll have 100 unique workouts to choose from, so you never run out of inspiration for sessions to push yourself and make as much progress as possible from home! Please note: HOME. Reload requires short and long loop resistance bands, to up the resistance and help build some extra muscle 💪
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Train anywhere! Whether you exercise at home or just want a set of workouts for when you can’t get to a gym, this 12 week guide has you covered 😘 HOME. gets the absolute most out of just a few pieces of equipment to help you burn fat, build some muscle and improve your fitness and movement. All you need is a set of short-loop resistance bands (here are some examples!) as well as an extra thin (~13mm) and thin (~22mm) long-loop resistance band (examples of both here to help you shop) and you’re ready to go! With a couple more things you’ll find anywhere (a chair, a wall, and something heavy like a bed for attaching bands), HOME. is designed to really push you for the best results possible outside of a gym. Available in any country. Disclaimer: these workouts will definitely help you progress and challenge you even if your fitness levels are high, but gym-based programmes (like CUT. and MOVE.) are the most effective especially if your goal is muscle-building. Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
10 weeks of effective bodyweight only workouts to help you create a lean physique, improve your overall fitness and feel so much better physically and mentally with zero equipment! 😍 All of the 50 unique workouts in HOME. Zero are designed to push you and help you make the very most out of training with just your bodyweight, without repeating the same old workouts 🔥 Plus, it comes with a strictly science-based guide to nutrition principles to get the best out of your workouts and fuel your body properly, developed with Renee McGregor who’s an expert behind British Olympic athletes and a Dietetics specialist on the BBC, Sky News and at Google. All you need is YOU and we’re ready to go! Please note: Home. Zero workouts are delivered via an app and are not real-time, follow-along videos like you might have tried on my . To see how the app works, checkout the video below 👇 Available in any country. Suitable for vegans / vegetarians as there is no meal planning: our goal is to equip you with the Nutrition Science that matters so you can make great decisions for yourself. Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be ready to go!
Get HOME. Zero and all of my recipe guide ebooks, with 40+ recipes!
HIIT. is packed with 45 sweaty HIIT workouts guaranteed to get your heart rate up and a big burn going in under 25 minutes 🔥🔥 Most of the moves use just your own body weight, so you have lots of options even when you’re travelling or away from the gym 💪 I’ve thrown in some treadmill based workouts and some sessions using basic equipment like slam balls, steps and resistance bands because you know we like to keep it varied in the gym 💃 Plus I’ve made a little ebook for how to keep your HIIT sessions super effective and thrown that in too! Available in any country. Around half of the workouts can be done without equipment, but to keep it challenging the gym-based workouts require either light dumbbells, a kettlebell, a light plate, slam balls, a step or a box. For resistance band moves, the resistance band is always optional! Just buy here, download and login to the Aflete app with the same email address and you'll be setup!
Get HIIT. and all of my recipe guide ebooks, with 40+ recipes More details on HIIT. and the recipe guides below!