Exercise Plan, Diet & Lifestyle

Hey everyone! 

So a few of you have asked me what my daily diet and exercise plan is and the truth is, I don't really have one? Well I do, but it isn't necessarily specific or 100% the same all the time. I thought I would share with you a rough idea of what I do because my body is a temple (one that is slightly falling down) and all that malarky. 

Exercise & Fitness

On average I would say that I workout out 5-6 days a week. However, there are weeks I workout less; it really just depends on what my schedule is that week with regards to work and uni (and if I am offered a free beer and burger then obviously the gym gets patched). My workouts vary a lot and I don't follow a specific programme. I probably should but the truth is, I get bored extremely easily. Those 12 reps, 3 sets of bicep curls just don't make me feel excited or motivated. In fact, I usually consider knocking myself out with the dumbbells so I have a reason to stop. 

I believe that if you have a certain goal you want to reach then a set programme can be the key to success and if it works for you, definitely keep going. However, for me, my main goal is being fit and healthy. It isn't for the 'squatters butt' (okay maybe a bit for that- loves a booty) or 'thigh gap' or that daft 'bikini bridge' that was going about. What the heck even was that!? I can make a bridge balancing my chocolate bars and I find that far more impressive thank you very much. But yeah, anyway, I workout for my health, my state of mind and my happiness. Don't get me wrong, if I was blessed with a figure like Jessica Ennis or Beyonce I would happily walk to the shops naked but I am not going to follow a boring monotonous diet and exercise programme in order to get it. Instead, I do what I want. If I wake up that day and I want to go a run, I will- if I want to do yoga, I will. If I want to bench press two tins of baked beans then make cheesy beanos after are you really going to tell me that it’s wrong if it makes me happy and keeps me active? 

Like I said, I don't have a specific programme but I try to a follow a bit of a pattern when it comes to what I do each day;

Monday:

HIT workout/interval training

Full Body( legs, back, chest & shoulders) 

Tuesday:

Run/HIT workout/interval training

Yoga

Wednesday:

HIT workout/interval training

Full Body (legs, biceps & triceps)

Thursday:

Run/HIT workout/interval training

Yoga

Friday:

HIT workout/interval training

Full body (legs, back, chest and shoulders

Saturday:

Run/yoga/pilates/rest

Sunday:

Rest 

And I throw in abs every now and again; either between sets or when I am watching Family Guy at silly o'clock and can't sleep. 

I aim for about three weights sessions a week and I prefer doing full body as opposed singling out muscle groups. I also try and do at least 20 minutes of cardio everyday just to keep the old ticker healthy and happy! However, if I wake up and dread the thought of going to the gym and I am just not feeling it that day, I won't go. Instead, I will work out at home or go a run and get some fresh air (or as fresh as it gets on the West Coast of Scotland). I truly believe that in order to get the most out of it, working out should be fun and enjoyable. So if you loathe going to the gym, then why do it? Find something that gets you excited and motivated. You will work ten times harder and gain so many more benefits. If it’s cross-training, Zumba or even dancing in your undies with a broom in the kitchen, do it. Be active every day. Be happy every day. Laughing is my favourite core workout. 

Diet

Okay. Diet. Again this is something that I get quite passionate about in the sense that I do not believe in 'diets' in the slightest. In fact, I am not even going to waste my time writing about them. Being healthy is not a diet. It is a lifestyle. Aye ‘cliché’- but it is the bloody truth! As long as I am feeding my body with good, clean food (and by clean food I mean no processed junk 80% of the time) then all is well. What is meant by the term 'processed' I hear you ask? Well, if it comes out a box or a tin then that is usually a subtle hint. But, if you read the label and you have neither heard of nor can hazard a guess at how to pronounce one of the ingredients, then it is time to step away because 'AINT NOBODY GOT TIME FOR THAT!' Well, not if you want to be bouncing about like a member of the young team when you are 80 anyway.

So yeah, basically I eat A LOT of food. Every 2-3hrs to be exact. But I eat food that is natural. Lots of good lean proteins, good fats, fruit, veggies and good CARBOHYDRATES. Yeah, you read that. I eat CARBS; a tonne of them. I don't know what moron started the Chinese whisper that 'carbs are the devil' because it is a lie. Your body needs carbs. Just make sure they are the good kind. I am talking whole-grain carbohydrates such as brown rice, whole-grain pasta, whole-grain bread and oats; carbs that are high in fibre and release energy slowly. Sorry lads but a cake from Greggs or a meatball marinara from Subway doesn't count (how bloody marvellous are they though?)

I also believe that the best way to eat healthy is by preparation. It may mean getting up that little bit earlier but packing healthy meals when you have a busy day a head is essential to keeping on track. I am the 'Queen of Tupperware' and I always have an extra bag full just with food wherever I go. Most people find this bizzare and go in to some sort of fit when I get my boiled eggs and chicken out (no pun intended), and when they see the slightest shade of green they cry 'oh my gosh, do you even eat!? That is like rabbit food!' Well my friend, it's funny you say that because I actually have another four boxes of this with me for today alone yet you will go a good 6 hrs with absolutely no food at all apart from a bar of dairy milk? That to me is bizzare. 

Other than eating real food I don't have much else diet-wise to offer. Most of us know when we are eating well and when we are not (secret sweetie drawer in my room is looking pretty bare as of late and I only went shopping for supplies yesterday, my bad). I am not a nutritionist or a dietitian but my rule is simple. 80% of the time be pretty strict and the other 20%, have a laugh for petes sake. Eat a burger, a dominos, some Ben & Jerrys (usually a tub because those guys are just too god damn good). Heck, why not even try eating all that at the same time whilst downing a beer funnel? A bit extreme, yes, but the point I am trying to make is CHILL OUT. If you are eating healthily and exercising regularly then its absolute fine to treat yourself and have fun. Life is too short to be stressing over a slice of cake, or the full cake if you felt like being a bit of a rebel. Get up the next day, go a run or arrange a date with the broom in the kitchen early doors, drink lots of water and start again. Simple. 

Easter Bunny Who?

Hey guys!

So I don't know about you lot but since having a taste of the bad stuff on the joy that was Easter, I now can't stop thinking about sugar. Like seriously I have dreams I am just standing in the kitchen eating chocolate digestives and swinging strawberry laces around my head and I am starting to wonder if it is a dream or if I am actually sleep walking? Or if I am not asleep at all and just closing my eyes and telling myself I am so I can blame the midnight feasts on my greedy chubby alter ego, Fatalie. See what I did there? Instead of Natalie? Yeah? 

Anyway moving on, in order to fight the cravings I had a go at making some Rocky Road Protein Brownies. This was the result: 

Like seriously, who in their right mind would go for a lovely chocolately, sugary biscuit when you could have one of these? 

Bloody normal people that's who. 

However, I think we all know that in life we could make better choices when it comes to food and for something that technically isn't a brownie, they honestly taste pretty good and definitely help keep the cravings at bay. One (or two/the whole tray of these if its been that kind of day) plus some natural greek yogurt and honey will have you as happy as a pig in shite, and if you have ever seen one you will know that is probably as happy as you can get. 

Recipe: 

5 scoops of oats

6 scoops of chocolate protein powder

3 eggs and two egg whites

Milk of your choice

Mini marshmallows

Method: 

Blend oats together until fine (don't do this with a hand held blender, getting oats in your eyes is not fun). 

Add eggs, protein powder and milk and stir until you get a smooth consistency.

Once it is smooth, add in the marshmallows. You can also add nuts and dried fruit if you wish! 

Line a baking tray and pour mixture in and place in the oven for 15-20 minutes at 180. 

Leave to cool and enjoy! 

Let me know what you think and if you have any other healthy clean eating recipes you want me to try!

Rainy Day Workout

The weather today was also bloody awful (standard for Scotland) but that doesn't mean we can't get a workout in! I have made up a 15 minute HIT workout especially for rainy days that can be done at home with no equipment. Just perform the exercises as normal. There's no need to hunt the bagpipes out the garage, I just added the Scottish terms for a giggle (and because I thought it was clever - in hindsight it isn't). 

Complete all four exercises for 45 seconds each with 15 seconds rest between and repeat 4 times. After you have completed the circuit finish with 1 full minute of high knees. 

No excuses guys, give it a go! 

For more of my recipes and workouts follow me on Instagram and Twitter! Also if there is anything you would like me to blog about in particular or anything exercise or food related you would like me to try please get in touch. The more excuses to eat the better!

Have a lovely day folks! 

Beauty, The Beast and The Globesquatter

Hey folks! 

So I thought I would write a post about some of my beauty tricks that I will be using in order to remain 'a wee spicy' (in other words, a well presented young lady) when travelling. Be prepared with a pen and paper to take note ladies, this information is like gold dust.

Section One - The Hair

Ladies and Gentlemen, I introduce to you the one and the only 'Junkie Bun'.

Ah the junkie bun. A 'style' that has become a staple for most Scottish lassies and probably for a lot of females across the globe; they just don't call it that. Instead, they refer to it as 'a greasy unbrushed riot that must only be worn at home where no other person, creature or living, breathing thing may see'. Burds like me, however, are just brave enough to wear it in public. Most of us try to mask it with the whole 'I was going for the effortless ‘I just rolled out of bed’ look' but in reality, most of us really have just woken up, had a slut wash in the sink (face and armpits) and our hairbrush is still lying on the floor in the local nightclub toilet. We tried to be just like Disney Princess Ariel and comb our locks with a fork but that turned out to be an absolute farce- along with the idea of leaving your window open so the birds can help dress you for work (don't do it, you will be late). Anyway, if you are still confused as to what the earth I am referring to, here is a an actual real life example of this so called 'junkie bun';

And there it is. In all its glory. It is a look that screams 'I am a confident independent women who will punch you in the jugular if you make a comment'. It is probably quite offensive to call it a junkie bun. According to the urban dictionary, a junkie is 'a hardcore alcoholic, drug addict or a bum'. Used in a sentence: 'At the subway station there were some piss-reeking junkies around'… In their defence, I think they at least make some effort with a little bic hair gel. 

Personally, it is my hair style every day. And I mean every day. In fact, the only time I don't wear my junkie bun is if I am heading somewhere that I may bump in to Channing Tatum (it will happen). It is quick, easy and as a fitness instructor I feel that it suits me just perfectly, (that’s my excuse for being a lazy arsehole anyway). 

Section Two - Make Up

I will admit it. When it comes to beauty I am extremely lazy. I always have been. Exhibit A is my hair style of choice and Exhibit B is my make-up bag;

Honestly that is it. Well not honestly because that isn't even my make-up bag. It's an old one I found in the bathroom. The truth is, I don't actually own any make up, I would love to sit and give you my 'hints and tips for looking good whilst working out and hiking up a mountain' but I can't because I always look like a burst couch. Don't get me wrong, when I go out with friends I do wear make-up, I am just lucky to have a Mum and two sisters that don't mind letting me borrow their lippy or blusher for a night out (or I just steal them and put them back before they notice, soz). Being at camp for summer definitely changed me in the sense that I don't care as much about how I look on a day to day basis. A wee bit of mascara so your eyes don't look like two piss holes in the snow and you’re good to go. 

Section Three - Beauty Products

Again, this is quite a simple routine to follow. Look around the bathroom and find anything that says 'jasmine & silk' or 'mint & rosemary' and slap it on. Actually wait, is rosemary a herb? Anyway, the point is I don't use any particular moisturisers, face wash, shampoo, perfume, anything- whatever is kicking about is good enough for me. 

Some advice I can give (I guess) is maybe just take advantage of any shower possible? Rub exotic flowers on to your neck and pits if you have ran out of deodorant? Oh and always, always pack a spare toothbrush. Having braces for four years has made me a bit obsessed with my teeth; if I dropped my floss off the side of the boat on the trip between Koh Samui and Ko Phangan I would probably have to dive in and get it. Or belly flop, whatever. 

For the most part of my life, I have been a tomboy. Up until about the age of five I would wear fake plastic heels and put a towel over my head and I honestly believed that everyone would think it was my real hair. What, you never see a chick with a white cotton weave before!? Then I just changed. I joined the YAC football team, I refused to wear dresses or the colour pink and I carried my Lita and Hardy Boys lunch box to school with sheer pride. I like looking at beauty products, other girls false nails and pinching a spray of their perfume but I have never been one for spending a fortune on beauty products or regimes. I would rather a new pair of trainers or a pic ‘n’ mix. Apart from the spare tooth brush and exotic flower tip (which I think is very innovative actually, unless you come out in a rash then that shit is on you) I would just say embrace it. Embrace being a true 'backie' and smelling a bit odd, having the same clothes on for the 5th day running and wear your junkie bun like a badge of honour. Separate yourself from all the glitz and glamour and just embrace your natural beauty. Who knows, you may actually like what you see in the mirror (or the reflection off the tin foil wrapper of your In & Out burger). 

Oh and one more tip, don't use your Lita and Hardy boys lunchbox outdoors, jealously does horrible things to people. 

Section Four - The Hot Bod 

Anyway, moving on to some exercise and fitness chat. As you all know yesterday was Easter Sunday and I remained committed to the cause and ate my weight in chocolate. A full egg plus all its extras, a whole Terry's chocolate orange, a family bag of chocolate buttons, M&Ms, two cadburys mini rolls, and a freddo to be exact (I know I deserve some kind of trophy or something for being such a Easter faithful). I thought I would put the sugar high to good use and get out in the glorious weather. I headed to the park and did 12 x 100m sprints and then used a bench to do a full body HIT workout; 

• Bench jumps 
• Push ups
• Bench toe taps
• Tricep dips
• Lunge drive throughs
• Bulgarian lunges 

45 seconds on each with 15 seconds rest between each exercise repeated 4 times. 

Take advantage of the beautiful spaces around you and give it a go! 

Globesquatter, This Is Your Life....

Hello everyone and a big welcome to my first ever blog post! I am so excited to start my journey as a health, fitness and travel blogger and I cannot wait to share my workouts and travels with you all! This is something I have wanted to do for a long time and now that I have an amazing adventure lined up for the next year and a half, I thought that this would be the perfect opportunity.

Firstly I think I should tell you a bit about myself, what I am hoping to achieve by writing this blog and what exactly this mysterious ‘adventure' is. I thought the best way to do this would be to do a question & answer section. I am a bit of rambler so hopefully this will help me keep it short and sweet and you won’t dose off into your cuppa (or night cap if it's been that kind of day- or if you're Scottish).

 So who exactly are you? 

My name is Natalie Morgan and I am a fitness and exercise-aholic. 

There. I said it. Are you happy now!? I am the freak you will see smiling and singing whilst out a run at the crack of dawn or doing jazz hands whilst lunging. You think I am kidding? I am a bit of a nutter but I can't help it. When you put this addiction to the side, I am just your 'normal' 21 year old lassie from the West of Scotland who has just graduated from university (a course that I don’t really know why I chose) and I am at a total loss at what to do with my life. At the moment I am a part-time waitress (which I love, yes really I do) as well as a fitness instructor (which I also love, even more so) and I am a happy, smiley, (yeah it gets annoying and most people want to punch me in the face), energetic girl who loves working out, eating well and encouraging others to do the same. 

 Speaking of eating, I also LOVE food. All food and any food; from carrot sticks to an entire chocolate fudge cake, my whole day pretty much revolves around eating. However, as I have gotten more into fitness I try to make a conscious effort to nourish my body with the food that it really needs. Don't get me wrong, I would easily eat a whole packet of caramel digestives, a pizza and a tub of Ben & Jerrys in one sitting and when I go out I will have a lager shandy (or ten plus 'some' tequila- 'the fear' and I are best pals) but 80% of the time I eat clean. I love cooking and experimenting with different flavours and I honestly choose to eat healthy options because I actually want to (yeah I know weird- but that is just me). 

Other than fitness, food & travelling, my interests include films, music, singing in the shower, dancing in my room, looking at clothes I can never afford, attempting to play the ukulele (I have mastered one cord thus far), going out with friends, making the best hot chocolates on earth (I am a hot chocolate snob), frozen margaritas and mojitos, my bed and elephants. 

Why did you decide to start this blog? 

Last year I spent my summer at a camp called French Woods in America, 3 hours outside of New York City in a small town called 'Hancock'. I was a camp fitness instructor and I worked in 'The Mo' fitness centre and took classes every day; ranging from circuits, bootcamps, abs and running classes and the dreaded Zumba (sorry guys but I absolutely hated teaching Zumba, it was the bane of my life for 12 solid weeks- never again) and I absolutely loved it (apart from the Zumba). It was seriously the most amazing summer and best experience of my life. Travelling afterwards (road trip across America- UNREAL) has definitely given me this 'travel bug' that seems to have affected many. So this year I have decided to return to camp and spend the summer months doing exactly what I love- helping people become fit, healthy and happy- as well as enjoying another incredible few months with my fellow camp chums! However, instead of coming home, I am going to extend my travels even further and take 'a gap yahhh' (a gap year to all us common folk). After camp, I will continue backpacking through Asia and then I am heading to Australia on a years working visa. I am officially leaving in 5 weeks this coming Monday. Shit (just realising this). I decided to start this blog so I could continue my healthy lifestyle and help other camp counselors and backpackers (as well as anyone else at home who wants to get fit). I also thought it would be a good way to document my travels and share my experiences with anyone who is half-arsed about reading what I have to say. Probably just my mum. 

So what exactly will 'Globesquatting Health & Fitness' be about? 

Basically, I will be blogging throughout my time at camp, recording workout videos that other camp counselors (or any wee guy or lassie) can do if they do not have access to a gym. From there I will continue to blog throughout my travels giving other backpackers tips on staying healthy and active on a low budget. I will try to find the best places for cheap clean eats, best bars to drink and be merry as well as the best joints to go to for epic cheat meals that will make you feel so full and incredible that you won't even care about undoing that top button on your shorts- I am talking man v food style, all or nothing! 

I am not a 'fitness model' nor will I be posting 10 pictures of me flexing my 'guns' a day. Like I said, I am a normal girl. I have days (weeks, months even) where I eat rubbish and lose motivation. Nights when I go out and drink far too much and wake up with two different shoes on clasping a note with 'Wee Johnny Pee’s' number on it. I'm not perfect, I don't take life too seriously and if I want that double cheese burger instead of the salad, I will have that double cheeseburger instead of the salad. BUT instead of feeling bad about it, I will get off my arse and do some extra burpees the next day. I try my best to eat well and be active but I have my ‘off days’ as much as the next guy and I will be 100% honest throughout. I won't hold anything back, heck instead of an 'ab slip' I will post my food babies. I am really just trying to do my best to live life to the full and believe that being healthy shouldn't feel like a chore, but should be fun and rewarding. Globesquatting Health & Fitness will be a blog for everyone; a place people can ask questions, contribute their advice, find inspiration to get active, learn something new and have a laugh while doing it. It isn't serious, it is fun and should be taken as just that.

How are you feeling about your travels? 

I cannot believe it is 5 weeks until I leave. Seriously, did a dumbbell fall on my head and I missed the first half of the year!? I will admit it- I am bloody scared. Scared that I will lose my passport, get on the wrong flight, get mugged, eat a bad batch of pad thai or get a Glasgow kiss from a kangaroo. I also have so much I still need to organise and there doesn't seem to be enough hours in the day! Also, why do people keep talking about brown snakes? Why are they the first thing people seem to mention when you tell them you are going to Australia? 'Watch you don't get attacked by a brown snake when you’re popping to the shops' or 'be careful of the black widow spiders that might crawl on to the barbie'. But aye, other than all that, I am absolutely BUZZING. 

Will you miss home while you are away? 

Of course. I feel that people are too quick to put down where they live. Yes Scotland is wet, windy and grey- but I love it. I love being Scottish. I love everything about Scotland; the history, the people, the night life, the food, the scenery- everything! I come from a big family (one of five kids) and I will miss my brothers and sisters like crazy. We are all ridiculously close so it will be hard not being able to fight over the last banana or packet of McCoys with them every day. I didn't realise how much my parents did for me either until I was away last summer. I will also miss them every day but I know I can come home whenever if I have to and they are only a phone call away. FaceTime is a God send and it got me through camp last year when I was missing home so I will just be sure to use it again this time round. The people you meet at camp also become like family so I think I will be fine when I am there. I just need to try and find a nice old Thai man and lady who fancy adopting me as their daughter for the 5 weeks I will be in Thailand/Asia and I will be sorted (keeping my eyes peeled on GumTree). 

 So where exactly are you going on your travels? 

I fly out on the 26th May and I am staying in Washington for a few days before heading to camp in Hancock, New York. I will be at Camp from June 1st - September 15th. We then fly in to Bangkok and from there we trek to Chang Mai, Uden Thani, (Thailand), Vientianne, Luang Prabang (Laos), Hanoi, Ho Chi Minh (Vietnam),Phomn Phenh (Cambodia) and Phuket. I will then be going to Koi Saumi and staying in a SPA RESORT FOR TEN WHOLE DAYS! I reckon we will need this after backpacking and I plan on doing nothing but sunbathing, drinking cocktails, eating good food, working out at the gym WITH WEIGHTS and just chilling. After holidaying and pretending to be a celebrity, we then fly from Bangkok to Melbourne, arriving on 31st October where I start my time in Australia. I plan on staying with my better half and his family until Christmas before meeting up with my friend to start travelling again. Like most people, I don't have a plan for Oz. I am just going to work, save, see what the cheapest flights are and keep doing that until I run out of money. 

Who are you traveling with? 

I am travelling Asia with three other boys. Rustin, Sam and Liam- who, much to their delight, will be making many appearances on here. I will most definitely get 'cooties' but it’s okay, I can deal with that. My best friend Colleen is then flying out to Oz to meet me in the New Year. I know a whole load of people out there at the moment and will be meeting up with others on the way and seeing my Australian relatives too. Hunners of pals to keep me company! 

How much luggage are you taking with you? 

I have left some clothes with a camper I went to visit in New York and she is going to bring those to camp with her but other than that, all I am planning to take with me is a 80L back pack. This is going to be hilarious (I’m a bit of a hoarder) . I will be doing a blog post on exactly what I am taking with me so watch this space!

How much money are you taking with you?

Let’s just say I am on a ridiculously low budget; hence why I am trying to learn to play the ukulele so I can become a street performer. 

What are your plans after your travels? 

Who knows. Hopefully it will come to me in a dream. If not, at least I will have a tan and a hair braid.

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