Are You Ready For One Helluva Workout?






Join me, Nat Carter, for a group outdoor workout and workshop aimed at pushing you to your limits and educating you!

This informative, fun fitness workshop will be be held in Sydney's East, Centennial Park. You will get to sweat it out with me and I'll also be talking about my tried and tested methods for long term success with your physical body goals (weight loss, fat loss, diet and strength training) specifically geared towards women. You will be physically put through your paces throughout the morning and I can guarantee you will love it!

This workshop is about giving you skills to take away to train and workout more effective, break through plateaus and give you real solutions to incorporate into your life once you leave. I want to also give you time to ask about any burning fitness/body/food/confidence questions you may have. This is an intimate event for females only. 




I have an extensive background in Fitness and have been a Personal Trainer for over 12 years. I've helped thousands of women change their bodies in a happy and healthy way. This is your chance to train with me and pick my brains and also feel what's it's like to train hard and get closer to your workout goals.

Join me on 28th Feb 2015, in our beautiful outdoor location. The workshop runs from 10am -1130am, with plenty of parking and close to public transport. This workshop is geared at varying abilities and levels, so anyone can come along. You will be given all the details once you apply!

Tickets are just $39 for the full 90 min workshop. Numbers are strictly limited
 and this must be finalised by 14th Feb 2015. Click here PLEASE REGISTER  to secure your spot  



6 Week Fitness Challenge Sydney


It's time, ladies!

20th January marks the start of Nat Carter's first 2015, 6 week Fitness Challenge

My goal and promise is to make you: Stronger, fitter, leaner and more body confident!

I'll promise to be chirpy even at 615am in the morning! 


Held at Centennial Park Randwick Tuesday/Thursday 615-7am optional: Saturday 845-930am
20th Jan 2014 For 6 weeks. We hold our challenge every 6 weeks to allow for development and new women to join through the year.

Squat along with other like minded, friendly girls!
All fitness levels and ages are welcomed to our small outdoor group sessions. Save money and achieve your goals with these savvy way of training. We work exclusively with women and focus all our attention to their training requirements.  

What our clients say:

"I find it so much easier turning up to training, letting Nat select the workout and just doing what I'm told. I wouldn't exercise like this if I was alone in the gym" JG, Sydney

"I love the feeling of a full body workout first thing in the morning, it sets me up for a productive day" HK, Sydney

"I went to a wedding the other weekend and I looked VERY HOT- Thanks for that! RJ, Sydney

"You've whipped me into shape faster than I ever could'" ET, Sydney


Sign up now to receive all the details straight to you inbox, THIS IS NOT REGISTRATION, you won't be getting locked into anything!

Email now to receive details of my PRIVATE PERSONAL TRAINING SPECIAL OFFER, SAVE $$$$$ (available Sydney CBD by appointment only). Nat Carter is a PT & Fitness Expert with 12+ years of experience.


Sunrises for days! 
 Hope to see you soon!

Fitness & Wellness Instagrammers Share Their New Years Resolutions


2015 has arrived! If you are anything like me, you welcome the new, fresh year with open arms. You set up your intentions and then you do your very best to tick each goal off throughout the year. Driven by your desire to succeed and accomplish what you set out to achieve. I got some of my Instagram friends (other cool fitness, health and wellness women!) to share their personal goals for 2015. Grab your coffee and get your notebook out, it's time to get started


Lyndi Polivnick @nude_nutritionist


In the new year, I’m going to be make time to have more fun and create a life that I don’t need a vacation from. The older I get, the more I realise that if you don’t stop and have fun, then you miss out altogether.  My new years resolution is to find time each day to be grateful for what I already have. It is great to have dreams and aspirations but if we do not stop and appreciate the journey, then we are missing out on the good bits. For every day in 2015 I will find three things to be grateful for. Today, I am grateful for 1. being able to help my clients kick major health goals, 2. my body that can jump, dance and leap and 3. my ability to find the silver lining in (almost) every situation. 




Carla & Emma Pappas @themerrymakersisters

2014 was all about the building blocks, laying the foundations for The Merrymaker Sisters. 2015 is to be the best year yet!
Our overall goal is to wake up happy everyday! To jump out of bed and be absolutely excited for the day ahead.

For The Merrymaker Sisters our goal is to spread our health and happiness messages to the masses. We will do this through our blogging, public speaking and digital products. We'll ensure we maintain our health and enjoy the whole journey because really... the journey is the prize!



Lee Sutherland @fitnessinthecity_

2014 has been such an epic year its hard to think how I could possibly top it, but just to aim big in 2015... my goal is for my new side project Little Wildling Co (organic, wild-grown medicinal herbal teas www.instagram.com/littlewildlingco) to really take off and surpass all expectations (I see a warehouse space...), for my Fitness In The City clients will kick even more health goals, I will unbusy myself (aka less social media) and take my own fitness to a new level, I will have a team to help with my blog to be even more shiny and pretty (any photographers and graphic design students out there put your hand up?!). My goal is to be a big step closer to getting my dream house with a backyard (3 chooks, veggie garden, grass for the pup and close to both bush and beach - easy right?) by the end of the year and I may even finally organise my wedding. Id also love to train for a mini sprint triathlon or something a bit different!' 

Caroline Groth @carolinehgroth

Being lucky enough to wrap up yet another year (where did 2014 go?!) I'm always reflecting on what theyear that has been has given and taught. How I can bring some of this into new year and grow from it, and which things I need to let go of & leave behind. Below are a few of my wishes & goals for 2015:

1. There's no doubt for me; I need to keep up my daily fight to stay healthy and well through my yoga practice, training & healthy eating philosophies. To keep working on my mindset and keep a balance in life is absolutely essential for me.

2. I want to make an even bigger effort to let my closest friends, family and loved ones know just how much they contribute to my happiness & how much of a difference they make to my life every single day. I want to make sure they all know how much love and admiration I have for every single one of them.

3. I'm letting go of the amount of hurt my heart has been enduring for the past few years. I know that to move forward you have to forgive and let go. I know that the pain is mine, not their's and in order to love, I must forgive, not only them, but also myself.

4. Most of all; I want to stay true to myself. I'm making a conscious choice of leading my life and making decisions with my heart. I will always trust my gut-feel because it has gotten me to where I am today. And though it may hurt sometimes to lead a life with an exposed heart, I believe this is how I feel true happiness.



Be sure to follow the rocking ladies above and don't forget to drop past my Instagram (@newoutlookpt) and say Hi! 

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Reinvent Your Salads


The stock standard, lettuce, tomato and cucumber can get a little boring after the one billionth serving, so how about adding these beauties to your next salad to bring it to life?

Persian Fetta: sounds fancy but it's available in your local Coles or Woolies. A perfect addition to boost creaminess and protein and fat content. Did I mention it tastes amazing?





Heirloom tomatoes: It's nice, it's different, it's unusual. Beautifully coloured and super tasty, why not try to grow your own strain at home? When tomatoes are super fresh, keep flavourings simple- pair with basil leaves or some good vinegar and salt and pepper.

Yoghurt: Hello, flavour injection. Turn mundane mixed roast veg salad into amazingness with a little drizzle of full fat plain yogie, cumin, a spritz of lemon juice and splash of evoo.

Radish: Add a hit of pepperiness and bite. Sliced thinly is best.



Raw Zucchini spirals or ribbons: The zuch is the new kid on the block. Make a raw salsa by blitzing fresh tomatoes, capsicum with basil and parsley and pop it on top of the ribbons. Faux pasta heaven!

Beetroot: Grated raw or baked, beetroots are a colour burst for your next salad. The earthy root vegetable is great for improving blood flow and can help lower blood pressure. Team it with roasted walnuts and goats fetta.



Fresh Herbs: The zing that a flutter of fresh herbs brings to a salad doesn't go unnoticed. It just adds immediate freshness and really gives a salad that "I've-literally-been-picked-right-outta-the-garden" taste. Go nuts with them.

Seeds: Sesame, chia or sunflower are perfect salad additions. Crunch factor is high and adds a little protein/fat hit too. A light roasting in the oven adds intensity, low heat and keep your eyes peeled as they can burn easily.


Flowers: Edible flower are super pretty if nothing else however these pretties aren't just good to look at, they contain Vitamin C and small amounts of Vitamin D. Sprinkle a few over the top of your salad before serving and WOW your guests. Always check before your sprinkle that your flowers are in facet, edible.


Smoked trout: The most amazing fishy flavour and available at most deli's even some supermarkets. Team your trout with avo, leaves, beans or snow peas and a couple of boiled eggs. Serve with a creamy tart dressing to cut through richness of the trout. So damn good! It'll come as a whole fish below (I've brought from Woolies or Coles before) and just skin it and de-bone then place chunks in salad.

Fruit: There are people in two camps: fruit in salad people and no fruit in salad people. It's always a burst of unexpected deliciousness for me. I love a little fruit in a salad. Pear slices, blueberries or strawberries always team up well a leafy salad and a soft white cheese. Orange and fennel is an Italian dream.  Apple is great with a sharp dressing and mustard. Try a summery watermelon salad: Thanks Jamie Oliver 


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Need a flat tummy yesterday? Banish The Bloat is your go-to guide

WIN A Fitness Training Package Valued At Over $200


It's BIG giveaway time! Do you want to kickstart your 2015 health and fitness goals off with a bang? Get healthier, fitter, stronger, leaner and more confident in the new year? Look bangin'? Yes! Yes! Yes!

PRIZE: 6 week Training package* with Natalie Carter PT & Fitness Expert, in Centennial Park Sydney, starting on 20th January 2015

*Valued at over $200

ENTER:

Via Instagram, Simply share this pic below on your Instagram account with the hashtag #newoutlookptWIN (your account must be public to be in the draw). Enter as many times as you like. Comp closes 6th January 2015  

15 Real Life Holiday Fitness Solutions


We are usually bombarded with 1,000 of articles at this time of year that either have us rolling our eyes or ruin our much anticipated holidays. Health articles can be very counter productive. They make us feel bad for the majority of decisions we make at this time of year: eating Christmas ham at every opportunity, putting our gym membership on hold, having trifle for breakfast, telling our trainer we are going to be "out of the country" these holidays or drinking enough alcohol to kill a small hippo. Not this is one! I'm giving you real life solutions to make the holidays just that little bit fitter/healthier/wellnessey. Bonus: You won't need your fat pants around the resort the entire time either...but bring a maxi just in case!

Cheers to 2015


 1. Turn off your mobile phone: Ekkk! No, you won't die! If not for the entire time on your vacay, try just a few hours per day where you have zero screen time. That's across all devices! It's scary to think how obsessed we are with our phones, lappies and ipad. I've even moved into multiple screen land (you know where you are watching tv, on your iphone and have your lap top nearby). It's crazy (in a bad way). It's time to tune it all out. This is your holiday! You so don't need to know about what's happening in your 3rd cousin's best friends aunt's house, do you?


2. Try a 4 minute workout: Fitting in workouts during holidays is a toughie and our time usually is spent catching up with friends, family and back to back seasons of US reality TV. Even my training takes a bit of a back seat during holiday time however it never goes completely out the (plane) window. I just change it up. Try 4 mins of HIIT instead of your usual 30-45 mins slogs. Get your the tabata app and go your hardest. 20 secs rounds with 10 secs rest intervals for 8 sets then done. Here's a workout I prepared eariler


3. Stand up paddle boarding (SUP): SUP is oh so cool, fun and widely available, especially in beach side locations. Hire or ask Santa to bring you a board and get out on the water. SUP is great for your core and if you want to go uber cool try a SUP & yoga class!  


4. Have a couple of meat free days: On holidays and especially those few days from Christmas eve to Boxing Day it can be a literal food-a-thon, so why not re balance with a couple of meat free days. Use your salad left overs with some added nuts and seeds, maybe a few slices of avocado and transform your meat filled meals into lighter, still protein rich options.


5. Plan 2015 with a goal "to-do" list: See this as a pathway to success. Spend a few moments planning out how you want to best live the incoming new year. This is actually one of my most favourite things to do for the new year, it makes me feel organised and leads me into the coming year feeling optimistic and ready to rock.  You can revisit your list at quarterly intervals or as often as you see fit. This is your list, map it out how it best reflects you: words, pictures, photos, spreadsheet, timeline, etc


6. Shop: Shopping equals movement, movement equals calories burnt, calories burnt equals exercise. See?! Keep hydration levels up with water NOT a gingerbread frappucino and carry handbag snacks: nuts/seeds, fruit or a couple of protein balls.
Meanwhile...in Beverly Hills

7. Lie in a hammock and read a book: Relaxing is as good for you as exercising. Breathe, chill and enjoy! It is OK to have downtime.


8. Get wet: Take full advantage of the hot weather this summer and get yourself in the big blue. Swim, surf, snorkel, frolick, kayak, paddle or float.

"Snorkelling in Montenergo"


9. Supplement the full English for a smoothie/green juice: A change is as good as a holiday they say and swapping up your breakfast can be an easy way to keep the kilos at bay during holiday season. I'm loving a fresh veggie and fruit smoothie of a morning now- I find the warmer weather calls for lighter food choices. I pack me smoothies with lots of green and a little sweetness from a couple of different hunks of fruit. They are packed with fibre and vitamins and you can even make a few in advance to store in the fridge or freezer. My favourite combo: pineapple, spinach, broccoli florets, cucumber and water or coconut water OR watermelon, lemon, mint, cucumber, celery, spinach and water.

10. Dance like nobody is watching: I'm not going to tell you to ditch the cocktails this NYE but what I do want you to do is dance your ass off! For every 20 minutes of busting a move you do, you'll burn 100 calories.


11. Drop it like a squat: Body weight workouts are my go to on holidays. I don't need a gym, or weights and I can do them anywhere. I get inspired by my surroundings. Use steps, rocks, the beach, a grassy hill or a chair in your hotel room/apartment. One super cinch workout incorporates the squat
Below is 5 types of squats with a few other body weight exercises thrown in. You can repeat this 4-5 times

50 wide squats
50 mountain climbers
40 squats
40 twisting mountain climbers
30 lateral squats
30 push ups
20 curtsy squats
20 tricep dips
10 jump squats
10 burpees

My squat variation how-to video is here

12. Take a trip to a local fresh food market: Take in the produce of your holiday destination or if you are staying local, hit up your closet fresh food market. Buy in season and let the produce speak for itself, with simple concoctions. Salads, local seafood, zesty dressings or salsas with fresh herbs are some of my fondest food memories. Basic is best!

13. Hike those hills: Need a butt blast? Find a hiking trail and get moving. Your heart rate gets a spike and you get a little dose of Mother Nature. Don't forget your camera for a few happy snaps

Hiking in the French countryside...hard!
14. Massage: Remember how I said downtime is as good as a workout? Time for round 2, downtime with recovery. Massage is about the easiest way I know how to relax instantly. Try something new, if you always have a sports type massage, why not have a body scrub with a relaxing lymphatic drainage massage. Different is good!

15. Laugh! Relieve stress, tension and up those happy hormones with a good old fashioned cackle. Laughter really is the best medicine.

Enjoy your holidays and have an amazing time, whatever you do. If you aren't going anywhere, like our mate Dot said:"There's no place like home"



7 Toast Free Breakfast Ideas



Now I'm totally down for a vegemite and butter laden piece of toast in the morning but even I get sick of a toasty breakfast sometimes. Too much toast can sometimes be a bad thing. Wheat belly anyone?

I know it's super quick but It's time to back off the bread sister and opt for something different.

There's also no need to have a tantie either, I've got your carbs, protein and fats sorted here too. Just because we are sans bread doesn't mean you are missing out. Bread (carb dense) can easily be replaced by root veggies, green veggies, fruit, oats and yoghurt. A less carb heavy morning meal is really great for keeping insulin levels stable and keeps. There is a bit of conflict in regards to the whole carb sin the morning thing but my advice is to guinea pig-afy yourself and see how you feel. It's all well and good to read research or listen to me rambling on but I really recommend testing out a lower carb breakfast and seeing how it makes you feel. I probably have 3-4 low carb breakfasts per week and my bulk of carb rich foods are enjoyed at my lunch and dinner meals.

Let's get eating!

1. Banana protein bread





















Cake for breakfast WINNER! This a carb rich meal, in case you can't tell

Recipe here, serve with berries and yogie (thick Greek will do the trick)

2. Poached Eggs, mushies, avo and spinach. Good fat city!





















3. Omelette, chilli sauce and bok choy. Light and tasty, girlfriend!






 4. Fruit and nut spread, again carb rich. Gluten free




5. Hipster breakfast, Protein Green Smoothie: 1/2 banana, spinach, celery, few grapes and scoop of vanilla Nuzest
























6. Another  hipster breakfast, fruit with yoghurt. MUST arrange fruit and sprinkle with coconut, seeds are great too (sesames or sunflower seeds). Being a hipster is very delicious! 























7. Frittata recipe here



Become a subscriber: Want some regular nataliecartertalksfitness.com? How about you sign up to my posse! You'll receive my FREE eBook too!

Need a flat tummy yesterday? Banish The Bloat is your go-to guide