If you think a workout with model Natalie Roser is all bikinis and gym selfies, then stand corrected ’cause this “cardio queen” loves to mix her exercise routine up so she can get the most out of her training, and start the day off on the right foot. As the new face (and body) of 2XU’s Verve range, Natalie lives by the workout mantra, “Go hard, or go home”, although she admits she doesn’t always feel motivated or in the right headspace to train. “I have a really healthy attitude towards training. I train because I enjoy it, I look forward to it and when my body is tired or I’m not in the right headspace I have a day off, which makes me appreciate the days on even more,” she says.

During the festive season, we all need a bit of extra motivation to stay in shape, so Women’s Fitness quizzed Natalie about her fitness diary.


“Due to my ever-changing work schedule and travel plans, I struggle to pin down a strict weekly training schedule. Instead I focus on ticking off a certain number of workouts per week.

“I always start my week aiming for four sessions. I’ll usually kick off my Mondays with a mid-morning personal training session, making myself a banana-blueberry smoothie with added vegan pea protein. I find it much friendlier on my stomach and it fuels me perfectly for my session,” Natalie says.


“For many of us, feeling good is also about looking good and equipping yourself with the right gear to get that competitive advantage. I’ve been wearing compression for many years now to give me extra support and comfort when I’m working out, plus it helps my muscles quickly recover so I can bounce back for my next session and it reduces the risk of injury. I swear by it,” Natalie says.


When it comes to training regimes Natalie prefers keeping it fresh, and since she feels her body responds better to a combination of workouts, she doesn’t like to stick to the same exercise routine.

“I’ve recently been training with Sam Wood at The Woodshed in Melbourne, and I’m loving the combo of HIIT and weights that he throws my way. On Tuesdays I skip my morning smoothie and go straight to a cardio session. I’m a fan of fasted morning cardio, however the training could include anything from running on the treadmill to a reformer Pilates class,” Natalie says.

“I then try to book in a second PT session on Wednesday or Thursday, and on Fridays I finish off the week with a gym session of my own that focuses on skipping as my cardio. I usually like to make myself a circuit with 4-5 exercises and then do 3-4 rounds of each one.”

Want try Natalie’s workout and her go-to breakfast? Here you have it – Natalie Roser’s fitness diary to help keep you motivated this summer!


My morning breakfast is one thing that remains consistent in my life. I start my day with a banana and blueberry protein smoothie with almond milk.

Toss all of the ingredients in your blender and blend until smooth.

  • 1 banana
  • 1 cup frozen blueberries
  • 1 scoop of the super elixir chocolate pea protein powder
  • 1 tablespoon of honey or maple syrup
  • 1 tablespoon chia seeds
  • 1 cup almond milk (or add more if you don’t like your smoothies too thick)


Warm-up – repeat three times

1 minute skipping
10 x squats with 12kg weight
15 x seated row

Training #1 – repeat three times

1 minute skipping
20 x walking lunges with total 16kg weight (Natalie does two 8kg kettlebells)
15 glute bridges with 8kg weight on my hips

Training #2 – repeat three times

20 x Swiss ball sit-ups
20 x Swiss ball hamstring curls
1 minute plank hold

Stretch and recover

It’s really important to warm down your muscles and take the time to recover properly in order to avoid injury and muscle fatigue.