Last updated on June 29th, 2021 at 02:24 pm
I’m not sure if you saw this one coming or not.
But I did give some hints.
The past few ladies we’ve seen (okay, just about all the women we’ve seen) have been absolute babes, and the last character workout was of Arya Stark and I described how much I missed Game of Thrones.
So if you add those two things together, that brings us to Nathalie Emmanuel.
Obviously…
If you missed the list on the Arya Stark workout; we’ve seen all of these celebs from GOT: Kit Harington, Sophie Turner, Emilia Clarke, Nikolaj Coster-Waldau, Lena Headey, Gwendoline Christie, Natalie Dormer, Finn Jones, Hafþór Júlíus Björnsson (The Mountain), Jason Momoa, Jessica Henwick, and more!
Nathalie Emmanuel Stats:
Height: 5’7
Weight: (approximate) 130 lbs.
Age: 29
Nathalie Emmanuel is considered about an inch above what we’d consider our average height among women at SHJ.
But she does fall into another category we have now.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and amongst the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Nathalie Emmanuel Diet and Nutrition
Nathalie Emmanuel is a vegan.
Let’s get that out of the way right off the bat.
She told Women’s Health Mag that she likes to snack on these:
- Quinoa
- Greens
- Veggies
- Beans
And, she also shared this about her post-workout fix:
“I do like a protein shake – I’ll use a plant-based protein. Sometimes if I know I’m training in the morning, I’ll make something that’s packed with nutrients.”
“I’ll chuck in:
- A banana
- A bit of almond milk
- A bit of coconut water
- A handful of spinach
- A bit of matcha powder
- Vegan protein powder
“All of that fun stuff. Add a bit of vegan protein powder and that would be my shake,” she told us.
She also told Shape:
“So I decided it was important to maintain a certain level of health and fitness. I became a vegan about four years ago, and I try to stay away from processed foods.”
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
We also see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take The Free Workout Placement Quiz and find the best free workout for you.
Nathalie Emmanuel Workout Routine Research
Emmanuel also shares a ton about her workout routine as well.
She tells Shape, Women’s Health Mag, and other sources all about her regime.
In Shape she mentions:
“If you’re lethargic and not taking care of yourself, your body has to work 10 times harder on long, busy days. So I decided it was important to maintain a certain level of health and fitness. I became a vegan about four years ago, and I try to stay away from processed foods. I love yoga, boxing, and running.“
Which contains a piece of the quote I shared about her nutrition.
She also tells them that yoga is her meditation. Stating:
“It’s my favorite form of exercise because it isn’t just physical. And I consider mental health to be part of my overall health.”
And in the Women’s Health Mag interview she talks even more about her yoga, and even swimming (if you couldn’t guess from the picture above).
She also told them that she coaches yoga when she’s not acting, and continues the conversation by talking all about her week, starting with Monday:
I prefer to work out in the mornings – just get up and go. It’s funny considering how much I love my sleep! I find getting up hard sometimes, but once I’m there I’ll think: ‘I’m glad I did that.’ And then it’s out of the way.
I aim to swim at least twice a week, gradually building up the distance and intensity with each session. So for example, I began at a fairly moderate pace, but I now work in some much quicker swims. I’ve built up from several hundred metres to swimming at least 1K every session, too.
I follow a beginner’s plan designed by Speedo’s coach Annie Emmerson.
You can find the full weekly breakdown here, but I’ll share some of the other great information in bits and peices below.
On Tuesday she mentions that yoga is a non-negotiable part of her week. She’s always adding in yoga – even when she’s extremely busy and traveling.
And then on Wednesday she says:
Today is a 45-minute interval training session in the park, followed by boxing. It is a mixture of burpees, mountain climbers, skipping, sprints, some weights; the usual high intensity stuff. I’m not going to pretend I love it – it’s horrible! But I train with my friend and amazing trainer, Jay Brown, who I love. And the boxing at the end of a killer session is my treat.
Later in the day, I squeeze in a swim.I’ve definitely got stronger in my arms since taking up boxing. Upper body strength is something I’ve always struggled with, but I can really feel a difference in my strength. It’s really helped me with my yoga, too.
While Thursday she shares:
I try to run at least once a week depending on if there is a gym near me. If there is, I’ll run 5K a few times during the week.
And Friday:
My session today will total around 650M and includes 4 x 50M easy swim to warm up. The main set is a split of 8 x 25M moderate pace lengths, followed by 2 x 100M again at a moderate pace.
And for Saturday and Sunday she shares more about yoga and her diet.
I’d say I definitely wasn’t kidding when I said she shares a good amount of information for us to utilize…
Let’s do this.
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Nathalie Emmanuel Workout Routine
Training Volume:
6+ days per week
Explanation:
Yoga is non-negotiable for Nathalie Emmanuel. She moves and utilizes yoga as her meditation basically every single day. Below I will share a weekly breakdown for her routine.
Want To Upgrade This Workout?
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Nathalie Emmanuel Workout Day One: Swimming and Yoga
Nathalie Emmanuel says she likes to workout right when she wakes up.
She mentions that on Monday she started her week with swimming, but also mentions that she’s basically incorporating yoga every single day.
You can utilize the yoga within The Academy’s Jedi Path (video and text format), hit a local class, or even use YouTube.
As far as swimming, she mentions a program from Annie Emerson that is shared on Speedo.
You can find that here.
Nathalie Emmanuel Workout Day Two: Jet Lag
Even on days that Emmanuel is training or extremely busy she finds a way to get yoga in.
It’s her meditation.
Find a way to get a 15-60 min yoga session on some of those busier days.
Nathalie Emmanuel Workout Day Three: Boxing Circuit Training
Emmanuel steps it up here.
We love boxing and mixed martial arts. Just ask Coach Derek in The Academy.
He says the closest thing to what Emmanuel described for this day would be his Fighters Path in The Academy, or some of the programs he has shared on the site.
These include: Deathstroke, and even some of the 10-Minute or Less Circuits (check out the heavy bag and one of the burpee sessions).
Coach Derek also shared an awesome circuit in the recent Weapon X workout:
Choose either ab circuit (or test your mutant healing factor and try both)
Complete each circuit 3 times!
Snikt pack abs :
Hanging leg raises 15 reps
Hip ups 20 reps
Bicycle crunches 25 reps
Regular crunches 30 reps
Abdamantium:
Toes to bar 15 reps
Reverse bicycle crunches 25 reps
Mountain climbers 20 reps each leg
Crunches 30 reps
Jab , cross, jab , cross sprawl : 90 seconds
Perform 12-15 reps per exercise
Squat
Box jump
Push ups
Burpee
Circuit training
No rest in between exercises. Rest 45 seconds between circuit for 3 total circuits
Tuck jumps 20 reps
Bear crawl 20 feet
Pushup to Burpee 5 reps
Pull ups 8 reps
And, if you’d like even more circuit and MMA training, check out these: Moon Knight, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Nathalie Emmanuel Workout Day Four: Running
Did I mention Emmanuel also likes running?
At least once per week she mentions getting out there for a 5k.
She actually states: “I try to run at least once a week depending on if there is a gym near me. If there is, I’ll run 5K a few times during the week.”
So, if you can: get it in there more than once!
Nathalie Emmanuel Day Five: Swim
Emmanuel mentions a specific session for this one.
She says: “My session today will total around 650M and includes 4 x 50M easy swim to warm up. The main set is a split of 8 x 25M moderate pace lengths, followed by 2 x 100M again at a moderate pace.”
But, feel free to continue on with the Speedo workout I shared in the other swimming session.
Nathalie Emmanuel Day Six: Active Rest or Run
Nathalie Emmanuel seems to switch up her routine depending on her weekly regime. For this reason, you’ll also need to train intuitively.
Use today for yoga, running, or swimming.
You could even throw in another circuit training day depending on what you’ve done thus far in your week.
Get active and move!
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